Correct Your Squat - Pt.1 | Tim Keeley | Physio REHAB
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- Опубликовано: 9 июл 2024
- #squats #squats #rehab #backpain
Are you leaning forward when your squat? Or losing your neutral spine into flexion or extension? ...do you butt wink?
Many people during rehab from leg, knee or back injuries struggle with form when returning to the squat. Common errors or problems are leaning forward too much at the hips - turning the their squat into some sort of deadlift, or losing the neutral spine component near the bottom of the squat, either 'butt winking' into flexion or hyper-extending the lower back.
Luckily, we have a few fixes for that. Check out Part 1 and Part 2 of this series for some technique tips and corrective exercises to work on your strength and mobility to help sort out your squat, before you load it up with weight.
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Brilliant Tim. Hope you and your team are keeping safe and well.
Thanks Gary - all good!
how about a video on injuries and irritations caused by squatting, and *sustainable* frequency of training? I did squats with minimal extra weights like 20 units (sessions) per month, using correct stance and form, and using some variations (of stance, speed, frequency, a.o.); the legs became more powerful, grew in size, i enjoyed the stressing of the muscle, it was no medical problem for the muscle itself! However, i slowly developed an uneasiness "around the knees" during my off-days, whereas there was no such thing _during_ the exercise itself! as i found out, i had been developing a so-called *bone-skin irritation right at/on the patella* , shortly before developing a full-fledged bone-skin inflammation. i immediately stopped all sports and let the irritation heal on its own; after 2.0 weeks of complete rest, the irritation was completely gone! Since then, i've been taking it "easier": only 7 units per month, using 1 "natural stance" only (=as if i wanted to jump high and perform a volleyball block), fast-ish reps (=no more slow reps!), but using minimal extra weights again (currently reached +25kg on my 70kg; i would never go higher than +45kg because i don't own more weights lol -- but i don't even envision to reach that level, maybe in 12 months time, no hurries). so far the knee area feels well, and if it stays like that for the next 12 months (of adding extra weight), i would be willing to introduce variation again to stimulate the muscle further without actually using more and more extra weights. There's no need to use extra weights for squatting, just do the squats veery slowly and it will be highly effective to strain the muscle.
There is probably no official study or science which particular aspect of the training is the most responsible one for developing a patella bone skin irritation (potential aspects: 1) too high training frequency? 2) bad stance/wrong form? 3) too slow rep speed? 4) too much stretching between sets? 5) too many reps per set? 6) too much extra weight?)
From my resumed training, as described, it's not 5), not 6), as i eliminated (for now) 1), 2), 3), and 4).
In summary: Patella bone skin irritation (and inflammation) is an overlooked topic on the www and youtube but could be the most common "injury" a total squat beginner could develop very soon, even when not using extra weights!
Btw i am a total beginner. We need to learn and know more about this topic. Maybe you know all about it and could do a video on it! The good news is: once one has developed such an irritation, it is harmless (no permanent or irreversible damage) and goes away automatically, full recovery, once one stops all squatting.
Thank you, great tip use all fours position for teaching form, previously I used holding hands with clients standing with a mirror if available. Empirical wins every time. Regards from the UK.
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The correct cue is to tell people to break at the knees first, then squat.
Thank you! This is exactly what I needed.
Glad it helped! 😄
I am really enjoying all your teaching videos….you are a great teacher.
Thanks 😄🙏
Wow, thank you!! I've watched so many videos on form but I think lower abdominal and hamstring strength makes sense for the movement issues that I have.
Glad it helped!
Cause of excessive forward lean during lowering phase: Part 1
1. **Weakness of Abdominals and Hamstrings**
2. **Tightness of Hamstrings**
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I had a knee pain and doc said me to just walk and avoid squats post 40. Are squats deadlift really to avoid for person that never did this upto now.
I would take it slow with conditioning if you have never done it before. Takes a long time for good technique and strength building
@@physiorehab thanks a lot. I got it. You are doing really great work sharing these knowledge.
Hey, I have a question: about 12 years ago I was told leg press is better than squats for the knees. Doing leg presses over the years I have developed a weakness in my left knee when I squat or lung it feels like it's going to collapse. I started doing bodyweight squats and step ups and it feels like I've never worked my quads, glutes, and hamstrings before. Should I stay off the leg press machine and only do squats, lunges, RDLs? Leg day for me would be leg press, leg extension, and leg curls. Thanks for your videos.
Squats are great, and more challenging than simple leg press. Both have their merits. Try doing both but perhaps do the leg press single leg not double
hello Tim , have flowed you'r rehab video for post ACL surgery for my left knee.
wanted to ask something, recent why playing football my other knee gotten a little shock. I when for an MRI scan As I wasn't able to put pressure on my knee or cant even run and a slight plain always remain in my knee. the MRI showed some bone broses and the ligament are fine no other observation were scene .
its has been 4 month now and still the same issue if you could guide me. please
Sure - you can have a consult via Telehealth. All the details are here: www.physiorehab.com/telehealth
Starting strength has a lot to answer for teaching bad squat mechanics
Not really. They use a low bar, hip-dominant squat instead of a high bar squat style.