Healthy Backs during Squats

I'm really trying my best not to become a purely crossfit/weightlifting type blog, but I noticed something yesterday while I was working out that I feel really needs to be touched upon.

During squats, it's very common that people are not able to stay upright with their spine.  Aka, from the deep part of the squat, the first thing to go back up is the butt, and then the spine follows.  This adds a great deal of stress to the lower back and is one of the reasons that a lot of people choose not to squat (even though it's one of the best exercises there is).

the bar is too high and too far forward

 A major contributing factor that I see, regarding people bending over through the spine during squats, is the placement of the bar.  Far too often people place the barbell just below the bony part of the neck (the Cervical-thoracic junction for all you nerds out there).  This is too far forward (think too close to the tip of the nose).  To maintain an erect spine, I recommended holding the bar back further, just above the shoulder blades.  That way the center of mass of your body with the weight is shifted further back, away from the nose.  You'll be able to sit into your heels better, which keeps the stress off of your knees and low back, and onto the glutes and hips where it should be.

the bar is resting just above the shoulder blade

If you have any questions feel free to email me at drscotthoar@gmail.com or dial my office at 561.997.8898.  To check out more visit www.Mobility-4Life.com

Deep Squats

Crossfit in general is a very polarizing subject not only in the sports rehab world, but also the fitness world.  I am thankful I was introduced to Crossfit though.  If nothing else, because of the return of the deep squat.  They were definitely not the inventors or originators of the full deep squat, but for the purposes of this post I will be giving them credit for re-introducing it to, if no other, yours truly.   

We spent the 80s, 90s and early 2000s squatting to parallel.  Why?  To protect the knees.  It made sense and we all did it that way for a long time.  Yet we all had knee pain anyway and slowly but surely stopped squatting to parallel. 

this was me before I started squatting to parallel

With Crossfit they always want you to have full range of motion with your movements.  Squatting was no exception.  So you started seeing people squatting again much lower than parallel.  And guess what?  It's so much better.  The more you bend you knees, the more the quads are inhibited and you start actually using your glutes and pelvic floor aka your deep core.  So not only did we stop having to do crunches, but we got a much nicer butt than before.  This is also good for the knees by the way.  With the stress taken off the quads, it's taken off the knees as well.  We are now able to utilize the much stronger hips and glutes when we squat low.

look at me now!

When pregnant patients come into my office and want to make sure that they have a strong and conditioned core not only for late stage pregnancy but also for giving birth, what do you think I have them do?  Deep squatting.  (Yes you read that correctly, I have 3rd trimester soon-to-be mothers sitting in a deep squat in my office).

You can do this exercises your self.  Squat as low as you can.  Make sure your heels are on the ground.  Raise your arms overhead until you start to feel the sensation of not only your deep core turning on, but also of you falling backwards.  Fight it!  You're training your core and pelvic floor.

TWO MAIN POINTS

1.  If you notice that you cannot squat down below parallel without pain or falling down, then something is wrong!  GET CHECKED OUT BY A FUNCTIONAL MOVEMENT SPECIALIST!  You might not be in pain yet, but for certain you're going to have trouble getting off the toilet in a few decades.

2.  For most people when you squat all the way to the floor, a certain amount of Lumbar Spine flexion comes into play.  This is contra-indicated for disc pain patients that get triggered by flexion.  Once again, GET YOURSELF CHECKED OUT by a spinal specialist.  If you don't have one in your area, email me.  I'd be happy to find a good one in your area.

Feel free to contact my office at 561.997.8898 or email me directly at drscotthoar@gmail.com. To check out more visit www.Mobility-4Life.com