Previous article: "Techniques for Powering the Hips in Squats" We introduced you to a common mistake in squats: "Knee joint first"
The article mentioned:
Many people will have a problem when learning to squat in the gym. They cannot use the hip joint effectively (bend the hip and sit back). The knee moves first every time, causing the front thigh to be too involved!
This is a common mistake. Not only will you not be able to feel the strength of your gluteal muscles, but it will also cause your knee joints to bear too much pressure!
In addition to the mistake of knee joint first, today I want to introduce to you another common mistake of reverse squatting: sitting back too much, locking the knees, and leaning the torso too much forward!
Yes, we all know that a very important key to doing a good squat is to sit back with your buttocks, but many people misunderstand this and become "sitbacked too far" with their buttocks and knee joints. There is no forward pushing action, which ultimately leads to the trunk leaning too far forward, the motion trajectory is centered on the barbell, and the pressure on the back is too high!
The error demonstration is as follows
We need to know :The squat is a multi-joint coordinated movement. The hip joints, knee joints and ankle joints are all doing their own work and they work simultaneously! It's like the gears of a watch working together! (at the same timeBend your hips and knees to squat, and at the same time extend your hips and knees to stand up)
Many people are overly superstitious about the dogma of "sit back with your hips", but they will make the above mistakes, causing the knee joints to not work properly (stuck) )
The correct movement should keep the center line in the center of the sole of the foot, and the movement process should be straight up and down!
The starting sequence is to bend your knees and squat while bending your hips and sitting back! (It is synchronized and starts at the same time) and during the process, the abdominal muscles and back muscles continue to contract to keep the trunk straight! When you stand up, extend your hips and knees at the same time, push the weight up in a straight line
The center of gravity of the body is in the center of the soles of the feet! Make a vertical line with the weight! When squatting, rise straight up to avoid shifting the center of gravity and dispersing the force and generating lateral or lateral moments. In addition to exerting effort, there is also the risk of injury!
Summary: Squats are a good exercise, but you must have good technique. The mistakes introduced above and the mistakes mentioned in the previous article are both excessive and inadequate. You need to Make timely corrections to make your squats more perfect!