Undermining Your Squat
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The King is in the house!
No I’m not talking about myself, but I am flattered you might have thought so. No I’m talking
about the most gracious most humbling exercise known to human kind. I introduce to you the SQUAT. You know your King already even if you’re just beginning your fitness journey. What you may not know, is that you are most likely undermining his undeniable authority to rule the exercise empire.
Learning to perform the SQUAT correctly is a key component to exercise and the basic
foundation to almost every freestanding exercise that follows thereafter.
So how exactly are you being naughty? I’ll tell you in five muscles -- the gracilis, adductor longus, brevis, magnus and minimus. A.K.A. adductors.
Text on anatomy might describe the hip adductors as the primary movers to adduct the hip joint and leg. In other words your adductors would be responsible for pulling your leg to the midline of your body. Most of the adductors originate from the lower portion of the pelvis and wrap themselves around to the back of the femur. Therefore, contraction of the adductors occurs during hip extension, and internal and external rotation. This is where most of us might be a little confused; Didn’t I just say adductor bring the legs inward?
It’s true they do but that’s not the whole story. Adductors that are weak can’t hold neutral rotation or maintain stabilization of normal walking gate. Walking gate? What’s this guy talking about? I’ll break it down like this.. Quit banging your knees together!
When you SQUAT (or pull IE deadlift) and your knees buckle in it’s a sure sign of under
developed inner thigh muscles. This is also important if you an avid runner this could explain
the knee and hip pain that’s been developing over the past few months.
“So how do I fix it “you ask? Well it’s a fairly easy solution. First of all you must be using a thorough warm up before all your workouts of which should include movements that allow for some stretching as well as joint mobilization acquired through full range of motion (R.O.M). Couple this with some great accessory exercises like low lateral steps/walk, lateral step ups, lateral thrusters, slider lateral lunge (w/rotation), mini-band adductor pulls, ball squeezes , wide sumo stance lifts and you will be squatting like a pro in no time.
To get a complete breakdown of these exercises (complete video coming shortly) and mobility Warm-ups(ready and waiting) join me at www.Activeflicks.com and get you ready done for you workouts nutrition tip and much more.
Ryan Canon
We learn We grow We conquer!
Contact: Guiding Fitness at 916-626-7739or
email at info@guidingfitness.com
For a more direct approach contact me at Ryan@Guidingfitness.com
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