BACK SQUAT SAFETY THE MOVEMENT The back squat
BACK SQUAT SAFETY THE MOVEMENT The back squat uses nearly the entire musculoskeletal system. Properly perform parallel squats will strengthen the muscle tendons, and ligaments that cross the kne Squatting so that the thighs are parallel to floor will activate the hamstrings. D Tip #1 Hold the Back Straight d • Place the barbell on the trapezius as shown in Figure A. • Inhale to maintain intra-thoracic pressure before beginning the movement and contract the abdominals. • Starting with both feel parallel to each other and shoulder-width apart, bend forward from the hips. • When the thighs are horizontal to the floor, straighten the legs and lift the torso to return to the initial position. • Exhale at the end of the movement. MUSCLES USED * Quadriceps Hamstrings * Gluteal Muscles Adductor Group Abdominal Muscles • The spine maintains a neutral posture (trunk rotates forward over the hip joint) and the knees remain centered over the toes. The lower spine rounds as the trunk leans forward. This will create stress on the low. back. D Tip #2 : Knee Alignment Toes should be aligned with the knees and the knees should always be over the middle of the toes. What this means is that the toes should either be pointed straight ahead or slightly pointed out for balance. “Knees IN” Problem “Knees OUT” Problem * primary muscles DISC HERNIATION This is a frequent lifting injury in which the liquid of the disc compresses on the spinal cord and is most often caused by incorrect back position. To avoid rounding the back: 1. Expand the Chest (Holding a deep breath prevents the chest from collapsing forward. ) 2. Contract the Abdominal Muscles (Preventing the torso from collapsing forward. ) You will commonly see This can be corrected by the knees come together squatting with a wider during the upward stance. Once comfortable movement which places move your stance in while unwanted pressure on maintaining proper knee the knee ligaments. alignment.
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