Some pad designs are straight and some have an indented centre to further reduce the risk of direct pressure to the spine. Ī barbell pad reduces pressure form the steel barbell on the back. ![]() An additional common error is the raising of heels off the floor, which reduces the contribution of the gluteus muscles. Another error is when the knee is not aligned with the direction of the toes, entering a valgus position, which can adversely stress the knee joint. Over-flexing the torso greatly increases the forces exerted on the lower back, risking a spinal disc herniation. This occurs when the descent causes the squatting muscles to relax and tightness at the bottom is lost as a result. Rapid descent risks being unable to complete the lift or causing injury. Ĭommon errors of squat form include descending too rapidly and flexing the torso too far forward. Returning to vertical contracts the muscles concentrically, and the hips and knees undergo extension while the ankle plantarflexes. If the knees slide forward or cave in then tension is taken from the hamstrings, hindering power on the ascent. The muscles around the hips provide the power out of the bottom. This makes the relative safety of deep versus shallow squats difficult to determine.Īs the body descends, the hips and knees undergo flexion, the ankle extends ( dorsiflexes) and muscles around the joint contract eccentrically, reaching maximal contraction at the bottom of the movement while slowing and reversing descent. Some authorities caution against deep squats though the forces on the ACL and PCL decrease at high flexion, compressive forces on the menisci and articular cartilages in the knee peak at these same high angles. Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow. From shallowest to deepest, these other standards are: bottom of hamstring parallel to the ground the hip joint itself below the top of the knee, or femur parallel to the floor and the top of the upper thigh (i.e., top of the quadriceps) below the top of the knee. Although it may be confusing, many other definitions for "parallel" depth abound, none of which represents the standard in organized powerlifting. The competition standard is for the crease of the hip (top surface of the leg at the hip joint) to fall below the top of the knee this is colloquially known as "parallel" depth. Squats can be performed to varying depths. The squatting movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position. A barbell pad can be used to help alleviate pressure or a low bar style can be used. ![]() This can be a problem for new squatters who squat in a high bar style as they may not have enough muscle mass to form a cushion for the bar and prevent it from applying pressure directly to their spine. Wherever the bar is positioned on the back, various torso bracing actions are taken to ensure that it does not come into direct contact with the spine as this can lead to discomfort and injury. When a barbell is used, it may be braced across the upper trapezius muscle, which is termed a high bar squat, or held lower across the back and rear deltoids, termed a low bar squat. ![]() Dumbbells and kettlebells may also be used. Weight is often added and is typically in the form of a loaded barbell. The squat begins from a standing position.
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