The SQUAT
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Today marks the start of the big time form posts following your strength series. If you’ve missed any of the foundations, make sure you check them out HERE.
You DON’T KNOW SQUAT.
OK, so that may sound harsh….BUT today is all about the SQUAT.
More importantly, it will pertain to YOUR SQUAT.
The Squat is one of the MOST functional movements a human being has, because it’s something we want to be able to do for LIFE….i.e. sitting and standing.
Squatting is one of our important basic human movements
If you’re not feeling the reading bug, please check out this video in its entirety:
What can SQUATTING do for me?
Squatting can help develop overall functional strength AND mobility…..IF performed and executed correctly.
In more affluent cultures, we have all but lost the ability to properly squat. We spend the majority of our days in a bucket seat position, being held up by chairs and car seats. We have become functionally weak.
Have no fear!
The Squat is here to help you become stronger and better at life.
The Basics:
While the video above takes you through standard barbell squats, there are MANY different variations of the squat you can incorporate into your weekly training.
- chair squat
- physio ball squat
- wall squat
- air squat
- dumbbell squat
- kettlebell squat
- 1/2 racked squat
- front squat
- split squat
- barbell squat (high and low bar)
- hack squat
I think that makes the point right? You have CHOICES.
For today’s purposes, we are covering the benefits of the squat and how to avoid injury.
BENEFITS OF THE SQUAT:
Aside from the functional benefit of being able to sit and stand for life, The Squat offers HUGE physique benefits as well.
You will get stronger glutes, hamstrings and quads, which translates into a much more stable lower body base….resulting in greater lean muscle mass and better bone density.
Properly performing The Squat also increases your core strength and awareness. This will translate to better overall balance and a tighter and leaner midsection.
Due to a stronger core and coordination, squats also increase your power output. Your core provides the power center of the body, transferring power between the upper and lower body…..hence the reason it is referred to as the “Power House” in Pilates.
Squats can also boost confidence (as does most weightlifting), decrease risk of injury, improve mobility and ramp up your fat burn.
ALL great benefits that you can reap at ANY age and ANY fitness level.
BUT……..What about the KNEES?
Some people have been told that squats are bad for your knees.
Honestly, you’ve been lied to, probably by a well-meaning doctor who runs but never strength trains (ouch! tell us how you really feel).
Squatting is NOT bad for your knees….quite the opposite actually.
However, IMPROPER SQUATTING is killer for the knees.
Execution is KEY.
HOW you squat is far more important than how often, how much weight, and especially how low you go. The gold standard for your depth of SQUAT will be determined by your own personal body.
Everything from your foot placement to your bar/weight placement will be determined by your body.
Now, biomechanically, you do need to pay attention to knee tracking and bar path (if using a barbell). You can learn a LOT about your squat by videoing yourself from the side and back. This will show you weight shifts and movement patterns that may need a little correction, especially if you plan on loading weight to your squats.
Where do I go next?
Honestly, if you do experience pain or discomfort during SQUATS, please don’t just push through it! It typically means there is a need for some corrective exercise (link) and possibly the advice and programming of a professional.
I recommend testing your body (and filming) with box squats and air squats.
Box squats are great if you are struggling with joint issues, and air squats help to see established mobility and strength.
If you’re looking to improve your overall functional strength and ability to move seamlessly through life, I hope you will reach out to me to set up a consult. If need be, I’ll take a look at your squat form via videos and get you set up with a program to make you feel invincible.
Next Week:
Next week is Thanksgiving here and we will still be tackling your strength!
The Deadlift (my all-time favorite!) will be on deck, and we will break down form and usage. You will also receive a FREE WORKOUT incorporating the Deadlift with intervals to get the most bang for your buck after you’ve enjoyed your Thanksgiving meal.
Speaking of Thanksgiving……my Strong Bodies, Strong Minds insider coaching group is getting a little something extra this week to help them keep it healthy during the holidays. You can sign up for this FREE group email right HERE.
Happy, Healthy, Holidays to you and yours!
Michelle
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