CrossFix Your Squat: 6 Points to Improving Your Squat

Submitted by CrossFix on Mon, 09/14/2009 - 12:39

by Randy Nguyen

The [[Squat]] is one of the most fundamental techniques in CrossFit. The ability to squat correctly will transfer over to almost all of the other Olympic/Power lifts as well as fundamental movements such as running, jumping, punching, throwing etc. By analyzing and fixing your squat to it’s optimal potential you are optimizing your overall fitness as a whole.

 

First off, forget all modern day “wisdom” preaching that the squat is bad for your knees, back or body in general. This school of anti-strength training/ anti- common sense is derived from decades of people using poor form in a technique based field. Can squats injure you? Of course! When squats are done with bad technique combined with heavy loads it is the perfect formula for someone to injure their back/knees. By practicing the squat with perfect form under low loads and progressively adding on weight as your technique improves you will be able to not only maximize your squat, but maximize your fitness as a whole.

 

These are the main form checks to be looking for in perfecting your form:

  1. Make sure you are on your heels while squatting. Your toes should be able to wiggle because your weight is on your heels NOT ON THE BALLS of your feet. This should automatically fix the problem of people’s knees going past their toes but keep a lookout for this also.
  2. Lumbar spine must be arched in towards your belly button. Your back should maintain a nice curve towards your belly button (force it if you have to). Most back injuries come from not maintaining this curve causing a lumbar flexion injury. Maintain this curve because your back was built to support weight with this curve. This will transfer over to all of your other Olympic Lifts as well. (Cleans, Snatches etc.)
  3. Movement should only be done at the hip and knees. The rest of your upper body should not be moving. Make sure you maintain that Lumbar spine arch so that the distance between your sternum and belly button NEVER change.  Your torso should not be moving or contracting at all.
  4. Do not look at your feet. Get your feet into starting position and look straight ahead. If you are having problems maintaining that lumbar arch then go as far as looking up. Looking down or at your feet will automatically cause you to lose that lumbar arch and your form will be completely thrown off.
  5. Practice with [[Air Squats]] or with a PVC pipe until your technique is no less than perfect. As stated before, the perfect formula for injuring yourself is bad technique + weight = Injury. Work that form to no less than perfection with no weights and a pvc pipe (or broom stick) then move on once perfected. DO NOT LET EGO GET IN THE WAY HERE. You might want to think that you are all macho because you can squat 2x your body weight but resist the temptation!
  6. Increase flexibility. The more flexible you are, the more range of motion you will have = the less likely you are prone to injury. Stretch after every workout. A good stretch is to assume the bottom of your squat position, Place your elbows on the inside of your thighs and stretch those hips outwards.

 

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