This report is a continuation of the report on weight belts. First, I will describe other squatting aids besides the weight belt. These aids are knee pads and bar supports such as stingrays and cushions. I will then follow up with a brief overview of the basics of a squat and the main points that need to be adhered to if you want to squat safely.
Kneepads:
Most commonly worn by weightlifters and powerlifters, knee sleeves are made from a strong elastic material much like wrist sleeves. For best results, knee sleeves are tied tightly around the knee about 3 inches above and below the patella.
When squatting, the hardest part is right after you drop to parallel and you’re on your way up. This is when your core, glutes, and hamstrings are working the hardest. Due to the tension of the bandages, the patella is pushed hard against the patellar tendon. So when the lifter begins to lift from the bottom (or when the knee is fully flexed), the patella glides smoothly with minimal friction, resulting in a smoother bottom lift and a stronger lift.
The only problem with wearing knee braces for a long period of time is because the kneecap is pushed so hard against the patellar tendon that the tendon can fray or become mildly inflamed, resulting in severe patellar tendinitis.
Stingray:
When squatting, you want to place the barbell over your trapezius and rear deltoid muscles. But many coaches still aren’t comfortable with the bar resting there. This may be due to the fact that they do not have much muscle in their shoulders or have a protruding cervical spine (bony neck).
The stingray is a fairly new invention perfect for combating neck pain. The manta ray is shaped like the upper neck and torso. He then attaches to the bar and then the trainer jumps under it so he gets comfortable on the shoulders and starts to squat.
The only downside to this contraption is that if you miss a squat you can’t let go of the bar because it’s practically attached to your shoulders. So if you fall, the bar will fall with you.
Foam cushions:
Foam cushions are tied around the bar and then the trainer begins to squat. These are exactly like the manta ray, but are safer if you fall. The only drawback is that they wear out pretty quickly and need to be replaced quite often.
trespassing
Squatting… There are so many different ways to do it.
Put the bar higher on your back… put the bar lower… Toes in, toes out, squat lower Head up.
So what is a proper squat and how is it done?
Everyone has a different body, so everyone is going to squat slightly differently.
The best way to learn how to squat is to ask a qualified fitness instructor for help. Have them look at your body type, technique, breathing, posture, etc.
But sometimes it’s not that simple. Flexibility is one of the main killers of squats. Inflexible calves mean that the toes can come off the ground. Inflexible glutes mean you can’t go lower or you can’t get up from the bottom. A weak core keeps you from getting heavy. Weak hamstrings can injure your lower back. Tight abs and adductors can’t keep the knees from “banging” when going up.
There are so many things to worry about when squatting.
That’s why I’m not going to write a step-by-step approach to a squat. Because no one can learn from a step-by-step approach. So I’m just going to write the basics.
– Always remember to keep your head up (this helps keep your back straight).
– Inhale on the way down and exhale on the way up.
– Squat down until your knee is at 90 degrees.
– When squatting, don’t let your knees go past your toes. (If this happens, knee injury will occur)
– Remember to lock your core muscles
– Do not “lower” too quickly because if the knee hyperflexes (it bends more than normal from the weight of the bar) it is likely to tear a ligament (most likely the ACL)
– If you’re getting tired ask someone for a place.
These are just some basic points regarding the squat. That’s why it’s important to practice the squat with a light load and get a qualified professional to help you point out what you’re doing right and what you’re doing wrong.
Everyone has a different approach to teaching a squat and may have different concepts of the squat movement. As long as the person doing the squat is comfortable with it, doing it safely with low risk of injury, and getting the results they want, then I think they’re doing the squat well enough.