November 5, 2015( Comments: 0 )


One thing that is really going around at the moment is deep squatting… If you want to have a good butt or big legs then you have to squat deep etc!
Type fitness into Instagram and you will be bombarded with images of guys and girls doing a deep squat with some kind of inspirational wording written over it….so with this knowledge you head over to the squat rack, load up the bar and drop it like it’s hot…! But here’s the thing; squatting deep is only good if you have good movement!
When you have great movement and mobility in your ankles, knees, hips, as well as lower back and core strength – a deep squat is one of the best exercises we can do for strength and power, or simply just building a nice butt. But when we don’t have mobility in these areas, a deep squat can spell disaster!
Here are a few things to consider when learning how to squat…

1. Let’s take someone with poor dorsiflexion (ankle mobility) for example, somebody with great ankle mobility will be able squat all the way down while keeping their shins vertical, this places the load towards the hips and glutes – the prime mover in a squat. However when someone has poor dorsiflexion you will find it impossible to keep your shins vertical, your shins will move forward over your toes and this places extreme load on the knee joint. This issue can be quickly fixed by placing a board or plates underneath the heels of your feet! In saying this, the long term goal should be to improve your ankle mobility so you don’t require the plates.

2. Not everyone is created equal!
When it comes to squatting, there is no one size fits all. Some people will have a hard time squatting to depth no matter how much mobility work they do, not because of tight musculature, but because of their makeup!
Take a look at these two femurs; you can’t say that they will both move in exactly the same way….


The good news is that there are so many different squat variations that no matter what your makeup or background is like – you can still reap the benefits of a deep squat, or squat without any nasty injuries. Front squats, Dumbbell squats, Split squats and even sumo squats are all great variations of a traditional squat that you can try.
The best thing for you to do is grab a personal trainer next time you’re in the gym and ask them to assess your squat – they can then advise you of a great variation if necessary, improve your technique or simply tell you that you’re doing it spot on!!
If you’re on the Northern Beaches, pop in and see us in Warriewood and will be more than happy to assist you with your technique ;)

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