Squatting is an essential human movement.
It is necessary to get up and down from the ground, to sit in a chair or on the toilet, or to load up the legs and jump out of harms way.
Many people avoid squatting for a variety of reasons.
First, it is hard.
Squatting challenges the entire body and requires a tremendous amount of effort when attempting to move a significant amount of weight.
Second, many people have become what Erwin LeCorre of MovNat calls Zoo Humans.
Zoo Humans live a caged, sedentary lifestyle and have lost their ability to move naturally.
As a result, a basic human movement like squatting becomes not only difficult, but dangerous as Zoo Humans often perform the movement incorrectly.
Zoo Humans need to relearn to squat properly.
A healthy squat is a prime indicator of longevity.
It is rare to encounter a person that can comfortably squat down, stay there, then rise back up - and do it well! - that is not healthy.
Start with the basic bodyweight squat and master the movement - proper back alignment, sitting in between the legs, hips dropping below the knees, driving up without the knees caving in, and standing tall with level hips.
From there, begin to load the movement.
Start by holding a weight out in front, close to the chest.
Kettlebells and dumbbells work great!
Again, build up while maintaining proper technique.
Good form is more important than pounds lifted.
Once the basic front/goblet squat is mastered, graduate on to a behind-the-neck barbell squat.
This is a technical lift.
It requires a lot of attention to detail from the head all the way down to the feet.
While this can cause some paralysis by analysis, practicing proper body movement prior to loading the squat will eliminate some of the mental gymnastics.
Begin with just the Olympic bar (45lb.) - no added weight.
First, focus on proper positioning of the bar on the shoulders.
It should be pulled tight against the back, resting on the top of the rear shoulder muscles (deltoid).
Many lifters place the bar too high on the neck, often setting the bar at the top of the back muscles (trapezius).
This can lead to a lot of strain on the neck and spine, as well as cause the upper body to pitch forward during the movement.
Next, make sure the hands are about one fist outside of the shoulders, grasping the bar tightly.
Pull the elbows forward towards the ribs and make a nice straight line from the knuckles to the elbow.
The wrists should not be bent.
Not sure if the arms are straight?
Place a piece of tape going from the knuckles to the mid-forearm.
Now put the bar onto the back.
Does the tape crinkle up?
Not good.
Roll the hands forward and make the tape taught.
Everything aligned properly?
Great!
Now squat.
Squatting is complex, but it is a movement humans were born to do.
Watch any small child play.
They can squat effortlessly without any thought whatsoever.
Squatting is hardwired into human DNA.
The challenge comes in the relearning.
Many of us just need to rewire the body to get back into a healthy movement pattern.
Start practicing.
Then get squatting!
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