Take a look at how you do a squat. Do you reach forward, hold a weight in front of your chest, or have a fairly shallow squat? Here’s how to rethink the way you squat and get stronger, more flexible, and more functional.
How often do we examine each of the exercises we routinely do? We’re creatures of habit. We learn a move and repeat it… for years.
Shallow Squats
Take a good look in a mirror and assess how deep you’re going with your squats. Are you limited by flexibility? Strength? Both?
Or, if you’re of the fitness generation that learned not to squat beyond 90 degrees, you might just need to reeducate your muscles. It is safe and functional to squat lower.
Counterbalancing
Reaching forward when you squat provides a counterbalance. Holding a kettlebell or dumbbell in front of you does the same thing. Both techniques can compensate for flexibility and strength deficits. They keep you from falling backward.
Why Not Provide a Counterbalance?
- Most importantly, that counterbalance is a way to compensate for decreased flexibility at the hips, knees, or ankles.
- And, reaching or rounding forward encourages the shoulders to elevate and protract. This creates tension in the upper trapezius, pecs, and surrounding muscles. When you depress and retract the shoulders, you can better recruit your core muscles for stability and better align your spine.
How to Squat Deeper
Whether you’re reaching forward, rounding forward, or simply not squatting as low as you’d like, here’s what you need to do:
- Stretch the glutes, hamstrings, and/or calves.
- Strengthen the legs and core.
This sounds pretty straightforward, EXCEPT you need to stretch and strengthen specifically for squats.
Here’s how to do it:
Even if you don’t want to sink all the way down into an Asian Squat, these techniques can help you rethink the way you squat and help you achieve more mobility, strength, and function.
Stay fit!
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