Although the squat is a very popular exercise, there are many factors that we must pay attention to in order to really reap the benefits we are told when we get involved.
It is certain that no one does squats with 100% correct technique. However, some major mistakes can cause serious harm to you. Remember, the biggest downside to exercise is the risk of injury.
However, FMI Blog followers will become more aware and reduce the risk of injury after learning what the 3 important mistakes made while doing squats are and how they can be corrected with Dr.Aaron Horschig( Squat University) today.
ERROR 1 = HUMP SQUAT
I don’t think I need to tell you how much of a risk it is for your spine to squat with a hunched back in this way (See Picture 1). The main reason for this situation, especially when getting up from the ground; It is the weakness of the core region.
So to fix this problem; STRENGTHEN your core muscles!
In addition to this, Aaron Horschig talks about a breathing technique, but I won’t go into it because it’s professional level. (For detailed information (1) )
2. ERROR = GOOG MORNING SQUAT
This error is when the hip is getting off the ground; It occurs as a result of the chest falling forward. (See: Picture 2) There are 2 theories explaining why this happens;
- Weakness of the quadriceps muscles
- Coordination problem caused by fatigue
To fix this problem;
- In order to avoid the main problem, the coordination problem, try to provide a balanced start with the verbal help of your partner.
3rd ERROR = KNEE DIAGNOSTIC
Alignment problem is a situation that almost invites many injuries. (See: Picture 3)
Impairment of knee alignment both impairs the efficiency of movement and increases the risk of injury.
The reason for this is the poor coordination of the muscles. Especially the timing problem of the contraction of the Gluteus Medius muscle can cause this situation.
To fix this problem;
- With the verbal help of your partner or your suggestions, it will be useful to let you know that you should always open your knees and feet outward while doing squats. (Keep your knees wide! Press your feet out!)
- Do knee stabilization exercises!
- If your gluteus medius muscle is weak, strengthen it! (Pelvic Drop Test) (2)
- https://squatuniversity.com/2017/12/01/the-top-3-squat-problems-how-to-fix-them/
- https://www.physio-pedia.com/Trendelenburg_Test
