Common Mistakes That Prevent You from Progressing In the Squat

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Posted on: 10 December 2015 by Dr Lingeston

A few days ago I talked about some of the most common mistakes that prevent us from progressing in the bench press.

Today we are going to tell some of the most common mistakes that prevent you from progressing in the squat. First of all, I would like to note that improve on the technique, it is also progressing, not all progress is measured on the basis of the force that we won.

Recently, I mentioned the important thing is to maintain a good verticality and mobility to perform a squat, I even gave a very interesting routine to progress the most in this movement and increase the strength of our legs, but it is important to be able to master the technique first and foremost.
Proper initial positioning: like that on the bench, a right or wrong position press, will help us or hurt in the execution of the movement. It is important to well retracting blades, creating a slight lordships in the back (lumbar tonnage), choose a suitable opening of feet to perform a squat deep and grab the bar with an opening that make us comfortable, but trying to do force forward and down, as if we waive the bar (Yes, same in the bench press).

Not to lose the tension: it is very important not to lose the stress at any stage of the uprising. So not to lose it, it is important to make a correct intra-abdominal respiration, exerting pressure with the abdomen, which will help not to arch your back by producing a kyphosis and taking risk of injury in the back.

Force focusing it in heels: when you click strong, we have to think to force directing it towards the heels and no dropouts, it is preferable to have the feeling of "drop" us backwards, that lift your heels. Lift your heels can cause lose tension and literally bend back.

Valgus knees: sometimes referred to as valgus knees occurs, it is the gesture of putting the knees inward, and may even collide with each other. This gesture simply decant a lack of strength in the muscles of the leg and we should try to avoid it, slightly reducing the load until we correct posture. There are different ways to improve the force at this point, for example making use of elastic bands that wrap around our knees.
 

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