Sign up to save your podcasts
Or
Share How To Squat Safely If You Have Low Back Pain
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
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
More shows like Back In Shape Podcast
View all
The Rich Roll Podcast
11,757 Listeners
The Diary Of A CEO with Steven Bartlett
6,924 Listeners
Modern Wisdom
3,705 Listeners
The Orthobullets Podcast
320 Listeners
Off Menu with Ed Gamble and James Acaster
2,796 Listeners
The Bulwark Podcast
11,609 Listeners
Parenting Hell with Rob Beckett and Josh Widdicombe
999 Listeners
Maintenance Phase
16,328 Listeners
Wolf & Owl with Romesh Ranganathan and Tom Davis
279 Listeners
Huberman Lab
28,288 Listeners
The Rest Is Politics
3,090 Listeners
The Rest Is Football
723 Listeners
Stick to Football
350 Listeners
The Offload
26 Listeners