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How To Squat Safely If You Have Low Back Pain
🌟 How to Squat Safely Without Pain or Injury 🏋️♂️💪 Watch this tutorial if you've struggled with back pain!
📚 Resources:
📖 https://backinshapeprogram.com/2024/06/how-to-squat-safely-without-pain-or-injury/
Squatting is a fundamental movement we all do daily, whether you're a child playing with toys or an older adult getting out of a chair. Despite its importance, many people aren't taught to squat correctly, leading to pain and injury. This guide will help you perform squats safely and effectively.
Overview: 📝
We'll start by addressing common squat mistakes, followed by steps to make squats easier, and finally, ways to progress and increase difficulty to build strength and reduce injury risk.
❌ Common Mistakes and How to Fix Them:
- Mistake 1: Going Up on Your Toes
Cause: Limited ankle mobility.
Test: Stand one inch from a wall, foot flat, and try to touch the wall with your knee without lifting your heel.
Improve: Use a chair for support, pulling back on the ankle joint to increase dorsiflexion. Repeat for 30 seconds to 1 minute.
-Mistake 2: Knees Rolling Inward 🦵
Cause: Weak gluteal muscles.
Test: Squat in front of a mirror and observe your knees.
Improve: Activate glutes by performing side steps with a resistance band or leg arcs against a wall. Repeat for 10-15 reps on each side.
-Mistake 3: Rounding the Spine 🌀
Cause: Lack of core control.
Test: Use the tape test to maintain a neutral spine. Attach tape to your lower back and squat without pulling the tape.
Improve: Practice deadbug exercises to strengthen the core. Check out detailed tutorials for proper form.
Making Squats Easier 💪
-Half Reps 🎯
Method: Reduce your range of motion. Only squat halfway or a quarter of the way down, ensuring no pain.
-Using a Support 🪑
Method: Use a chair or table to limit your squat depth, maintaining consistent height without resting on the support.
-Assisted Squats 🦺
Method: Use a strong band or towel anchored above you to support some of your body weight, focusing on proper form.
-Modified Leg Press 🦵
Method: Use a resistance band for leg presses if bodyweight squats are too difficult. This helps build leg strength gradually.
Progressing Your Squats 🚀
Step 1: Using Bands 🎡
Method: Loop a resistance band under your feet and hold it at chest height, providing variable resistance that aligns with your squat strength.
Step 2: Goblet Squats 🏋️♂️
Method: Hold a dumbbell or kettlebell at chest height, improving core and back engagement, balance, and naturally limiting load.
Step 3: Barbell Squats 🏋️
Method: Transition to barbell squats as you increase weight. Ensure proper setup and safety measures.
Long-Term Strategy 📅
-Start Small: Begin with the squat variation you can perform without mistakes.
-Build Gradually: Increase repetitions and sets, progressing to more challenging variations.
-Consistency: Practice regularly and reassess your form and technique.
-Celebrate Progress: Monitor your improvements over months, not just weeks, to see significant changes.
Conclusion 🎉
Improving your squat technique can enhance your mobility, strength, and overall health, reducing injury risk and promoting independence as you age. Commit to mastering this essential movement for a stronger, healthier future.
#SquatTutorial #FitnessJourney #HealthyAging #StrengthTraining
Chapters:
0:00 Introduction
0:51 Avoid Mistakes
2:06 Improve Ankle Mobility
4:26 Knees Stability
6:50 Rounding Your Back
8:32 Weak Legs
9:18 Regression One
10:02 Regression Two
11:21 Regression Three
12:15 Regression Four
13:19 Long-Term Improvement
13:50 Resistance Band
15:07 Adding Weights
15:46 The Goblet Explained
18:05 Using The Barbell
18:49 Overview: Final Thoughts
View all episodes
By Back In Shape
5
33 ratings
🌟 How to Squat Safely Without Pain or Injury 🏋️♂️💪 Watch this tutorial if you've struggled with back pain!
📚 Resources:
📖 https://backinshapeprogram.com/2024/06/how-to-squat-safely-without-pain-or-injury/
Squatting is a fundamental movement we all do daily, whether you're a child playing with toys or an older adult getting out of a chair. Despite its importance, many people aren't taught to squat correctly, leading to pain and injury. This guide will help you perform squats safely and effectively.
Overview: 📝
We'll start by addressing common squat mistakes, followed by steps to make squats easier, and finally, ways to progress and increase difficulty to build strength and reduce injury risk.
❌ Common Mistakes and How to Fix Them:
- Mistake 1: Going Up on Your Toes
Cause: Limited ankle mobility.
Test: Stand one inch from a wall, foot flat, and try to touch the wall with your knee without lifting your heel.
Improve: Use a chair for support, pulling back on the ankle joint to increase dorsiflexion. Repeat for 30 seconds to 1 minute.
-Mistake 2: Knees Rolling Inward 🦵
Cause: Weak gluteal muscles.
Test: Squat in front of a mirror and observe your knees.
Improve: Activate glutes by performing side steps with a resistance band or leg arcs against a wall. Repeat for 10-15 reps on each side.
-Mistake 3: Rounding the Spine 🌀
Cause: Lack of core control.
Test: Use the tape test to maintain a neutral spine. Attach tape to your lower back and squat without pulling the tape.
Improve: Practice deadbug exercises to strengthen the core. Check out detailed tutorials for proper form.
Making Squats Easier 💪
-Half Reps 🎯
Method: Reduce your range of motion. Only squat halfway or a quarter of the way down, ensuring no pain.
-Using a Support 🪑
Method: Use a chair or table to limit your squat depth, maintaining consistent height without resting on the support.
-Assisted Squats 🦺
Method: Use a strong band or towel anchored above you to support some of your body weight, focusing on proper form.
-Modified Leg Press 🦵
Method: Use a resistance band for leg presses if bodyweight squats are too difficult. This helps build leg strength gradually.
Progressing Your Squats 🚀
Step 1: Using Bands 🎡
Method: Loop a resistance band under your feet and hold it at chest height, providing variable resistance that aligns with your squat strength.
Step 2: Goblet Squats 🏋️♂️
Method: Hold a dumbbell or kettlebell at chest height, improving core and back engagement, balance, and naturally limiting load.
Step 3: Barbell Squats 🏋️
Method: Transition to barbell squats as you increase weight. Ensure proper setup and safety measures.
Long-Term Strategy 📅
-Start Small: Begin with the squat variation you can perform without mistakes.
-Build Gradually: Increase repetitions and sets, progressing to more challenging variations.
-Consistency: Practice regularly and reassess your form and technique.
-Celebrate Progress: Monitor your improvements over months, not just weeks, to see significant changes.
Conclusion 🎉
Improving your squat technique can enhance your mobility, strength, and overall health, reducing injury risk and promoting independence as you age. Commit to mastering this essential movement for a stronger, healthier future.
#SquatTutorial #FitnessJourney #HealthyAging #StrengthTraining
Chapters:
0:00 Introduction
0:51 Avoid Mistakes
2:06 Improve Ankle Mobility
4:26 Knees Stability
6:50 Rounding Your Back
8:32 Weak Legs
9:18 Regression One
10:02 Regression Two
11:21 Regression Three
12:15 Regression Four
13:19 Long-Term Improvement
13:50 Resistance Band
15:07 Adding Weights
15:46 The Goblet Explained
18:05 Using The Barbell
18:49 Overview: Final Thoughts
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