1. Organize & stabilize spine: keep spine in a neutral position, no local flexion or extension faults, whilst keeping the core switched on
2. Create torque in your primary engines: The primary engines being your shoulders and hips. When adding torque you want to have external rotation within the socket to “tighten” the joint and increase stability, NOT SAYING COMPLETELY TURN YOUR FEET OUT. You want plant your feet neutrally (slight toes out) and create local external rotation (torque) with the primary engine joint whilst sticking the knees out to the side.
NOTE: People having differing degrees of hip joint rotation due to femoral head angles, and thus may vary their neutral stance position.
3. If you don’t start the movement correctly your not going to finish to movement correctly: Taking that little bit extra to set up your squat can make all the difference in injury prevention and having efficient, clean movement. Remember if you start in a poor position the whole movement pattern will be dysfunctional.
4. Mobility is Key: This is especially the case when performing overhead squats. However having in adequate mobility within the hips, ankles and spine can lead to compensation above and below that joint, ie. not enough movement in one joint may lead to too much movement in another joint in the chain. Thoracic extension mobility is vital in preventing lower back strain!
5. Belly breathing: With any sort of exercises, proper breathing mechanics is key! Make sure you’re breathing in through your stomach and ribcage, rather than your shoulders. Breathing through your nose can also help activate the diaphragm. Make sure you hold in your breath during the movement to increase intra-abdominal pressure, which helps stabilize your lower back!
Thomas is a Chiropractor at Health Space Sydney CBD and Potts Point. He individualizes treatments to all patients and has a passion to helping individuals achieve pain free lives and long-term health. From sports injuries to back pain, Thomas is dedicated to help individuals achieve a healthier future.