How To Squat Properly: 3 Mistakes Harming Your Lower Back (FIX THESE!)

Summary

Squats are an essential exercise for building lower body strength, but improper form can lead to injuries, particularly in the lower back. Key mistakes include 'butt wink,' where the pelvis tucks under, often due to poor ankle mobility. Another issue is the 'good morning squat,' where hips rise faster than the chest, increasing lumbar stress. Additionally, breathing techniques that stabilize intra-abdominal pressure are crucial for safety. By addressing these common errors and using appropriate techniques, you can enhance your squat performance and protect your back from injury.

Takeaways

• 🏋️‍♂️ Squats are highly effective for lower body strength and size but carry a risk of injury, particularly to the lower back.
• ⚠️ The lower back is the most commonly injured area during squats, often due to improper technique.
• 🔄 'Butt wink' occurs when the pelvis tilts posteriorly at the bottom of the squat, leading to potential spinal injuries.
• 🦵 Lack of ankle mobility is a primary cause of butt wink; improving this can help maintain proper squat form.
• 📹 Filming your squat can help identify butt wink and other technique issues.
• 🧘‍♂️ Incorporate daily ankle mobility exercises like weighted stretches and wall ankle stretches to improve range of motion.
• 🧗‍♂️ A wider stance can help reduce the need for ankle mobility, allowing deeper squats without excessive compensation.
• 💨 Proper breathing technique is crucial; maintaining intra-abdominal pressure protects the lower back during heavy lifts.
• 👟 Using lifting shoes can aid in maintaining proper squat form by providing a heel lift.
• 📈 Pause squats can help improve coordination and strength in the quadriceps, preventing compensation from the lower back.

Q & A

What are the primary benefits of squats for lower body strength?

Squats are considered one of the most effective exercises for building lower body strength and size.

What is the main concern regarding squats in terms of injury risk?

Squats are often associated with injuries, particularly to the lower back, which is the most frequently cited site of injury in the gym.

What is 'butt wink,' and why is it problematic?

'Butt wink' refers to the posterior tilt of the pelvis that occurs at the bottom of a squat, leading to rounding of the lumbar spine, which can increase the risk of spinal disc injuries over time.

What common issue often leads to butt wink during squats?

The most common issue leading to butt wink is a lack of sufficient ankle mobility, which can force compensatory movements in the lower back.

How can one assess their ankle mobility during squats?

Filming your squat can help identify whether you experience butt wink, indicating potential issues with ankle mobility.

What are some exercises to improve ankle mobility?

Exercises such as weighted ankle stretches, wall ankle stretches, and holding a deep squat can significantly improve ankle mobility.

What is a 'good morning squat,' and why is it a problem?

A 'good morning squat' occurs when the hips rise faster than the chest during the ascent, leading to excessive forward lean, which increases lumbar stress.

What techniques can help maintain proper squat form as fatigue sets in?

Focus on keeping the chest upright and consider incorporating pause squats to strengthen the quads and improve coordination.

How should breathing be managed during heavy squats?

Instead of breathing in on the way down and out on the way up, one should brace the core and maintain intra-abdominal pressure throughout the squat for better stability.

What is the recommended approach if experiencing lower back pain while squatting?

If experiencing lower back pain, it's important to reevaluate squat technique, consider lightening the weight, and potentially seek guidance to address form issues.