Improper Squat Technique

Fitness Professional, Kim Ball, has started a new video series. She's fed up with watching people's mistakes in the gym. In an attempt to help gym-goers avoid bad posture, muscular imbalances, and injury, Kim will be describing her pet peeves that take place in most gyms, AND she'll give tips on how to avoid committing these common "crimes".

Category:

People & Blogs

Tags:

• Deliberate Movement
• Kim Ball
• pet peeves
• exercise
• hips
• mistakes
• squat
• technique

[ollietrix]

i have 2 questions, iv been looking into squats all day as i am scared of damaging my back an knees.vids like this have been great, and i thank you for the info. 1.what in particular damages knees in relation to the depth of the squat and 2.alot of people have said that feet roughly shoulder width and toes pointing slightly outwards (as is more natural to stand for me) is perfect, when you mentioned the one track, was that EACH knee and toe inline with eachother or everything facing forwards?

[deliberatemovement]

@ollietrix 1. In VERY deep squats (lower than 'thighs parallel to floor'), activation of the quads increases. For those with knee issues, the quads tend to be overactive (and hamstrings less active)... So taxing the quads even more is not optimal. A good rule of thumb is to only squat til the thighs are parallel to the floor (if you can even do it that low with proper technique). Very few sports and activities require that deep squat position anyway-

[deliberatemovement]

@ollietrix 2. Your hips, knees and toes should remain in line with each other. So, if your toes are turned out slightly, your knees should be pointing out slightly as well - to remain in line with the feet and to avoid any extra stress on the knee ligaments. Hope my answers have helped! The only way squats will damage your knees or back is if you repeatedly do them incorrectly. Done well, squats are a phenomenal exercise. Good luck!

[unholyimage]

Talented instructor. Pointing out different bad form habits adds a dimension to the instruction that helps the student identify with the motions they are performing (correct or otherwise). I also like the way that you never say not to turn outwards at all, this shows an understanding of body-weight distribution differences. And the fact that you say go down as far as is comfortable is great too. Saying never to go past parallel is as bad as saying always go ATG. Plus your cute.

[deliberatemovement]

@unholyimage Thanks so much for the productive comments! And glad you enjoyed the vid. I always appreciate when someone takes the time to send some kind words :)

[wRath99999]

I have that last mistake you showed. I'm not sure how to fix it. Should I tighten my abs or what?

[deliberatemovement]

I would suggest strengthening your midsection w/ exercises that involve isometric contractions (contractions that are held for extended periods of time). Any plank variation will do wonders for improving stomach strength. PLUS, whenever you perform ANY movement - a squat, a pushup, a row, etc, etc - you should be focusing on bracing the stomach muscles... pulling the muscles together and squeezing 'em so that they will support your midsection like an invisible "corset"

Hope that helps!!

[northside2k7]

nice tits

[Mulleii]

who squats in trainers? Seriously...

[ollietrix]

@deliberatemovement thanks alot, thats great. iv been squating for the last week and have just about got it down to a tee now. my quads have always been naturally pretty strong and beefy as i did alot of sport and now iv been drumming for 9 years lol. just about getting it parallel with good technique now, and i agree, great exercise! thanks again for the tips and general info, helps alot.

[PacNW91]

Great video!  I like that you took the time to really explain everything.