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Fixing The Squat

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There are few movements with as much benefit and global reach as the squat.

Sometimes, technique corrections are not sufficient in resolving poor movement. Let's look at the musculo-skeletal issues which may jeopardise your squat and how to fix them. This is not the forum for technique correction - in this medium that is nigh impossible. This is however an appropriate way of remedying the imbalances and deficiencies affecting movement.

There follows a three step model in movement correction:

  1. Assessment of movement to determine the technique fault.
  2. Identification of musculo-skeletal factors causing the fault.
  3. Correction of these factors to allow safe, efficient and powerful movement.

 

FAULT ONE: posterior rotation of the pelvis at the bottom of the squat, AKA: lower back rounds and hips tuck under.

CAUSES:

Inhibition of anterior pelvic rotators.
Tightness of posterior pelvic rotators.

SOLUTIONS:

Standing leg swings (anterior-posterior) with neutral pelvis (2 x 10 each leg).

Seated pelvic tilts – emphasising erector spinae activation to create anterior tilt (20 tilts).

 

FAULT TWO: Medial rotation and adduction of the femur, AKA: knees fall inwards.

CAUSES:

Tightness of medial rotators and adductors.
Weakness of lateral rotators and abductors.

SOLUTIONS:

Standing leg swings (medio-lateral) with neutral pelvis (2 x 10 each leg).

Lower into bottom of squat, anteriorly rotate the pelvis and force knees out (without touching them with hands) (2 x 20 second holds).

 

FAULT THREE: Lack of both thoracic extension and shoulder flexion, AKA: upper back rounds forward and shoulders roll in.

CAUSES:

Tightness of thoracic spine.
Tightness of shoulder extensors.

SOLUTIONS:

Passive thoracic extension (2 x 20 second holds)

Dislocates (10)

 

If your movement is imperfect, throw these exercises into your routine. They are specifically useful in warming up for the squat - remedying the deficiencies before they have the chance to occur.

 

 

   Dan Williams

   BSc., BEx. Rehab. Sc., AEP, AES, MESSA 
   DIRECTOR - Range of Motion
   Accredited Exercise Physiologist
   Accredited Exercise Scientist
   Level One CrossFit Coach and CrossFit Affiliate Owner

   Contact Dan Williams