Danny Rochas Guide to Proper Squatting Injury Prevention

Danny Rocha’s Guide to Proper Squatting. Injury Prevention and Strength Rehabilitation at Rowan University.

What is the “Squat”? A crouching or sitting position with one's knees bent and one's heels close to, or touching, one's buttocks or the back of one's thighs.

Why is squatting properly important? • Squatting with correct form promotes an increase in muscle mass • It improves mobility and balance • Helps to prevents injuries • Reduces the impact on the knee joint • Burns fat, effectively relieving joints of tension over time

“How do I squat properly? ” Place feet slight wider than shoulder width apart Engage abdominal muscles Keep head pointed forwards Keep knees aligned with toes throughout the entire movement Maintain a straight back (DO NOT allow back to curve) Lower hips below the knees, creating at least a 90 degree angle. Press through the heals of your feet and come to a standing position

“How do I perform a squat to rehabilitate strength? ” Focus on mastering your form Slowly increase the amount of repetitions performed per set over time Gradually Add weight to your squat using a barbell (barbells should lie evenly on trapezius muscle, with the same weight on both sides)

Squatting With a barbell Barbell should lie evenly on trapezius muscle There should be an even amount of weight added to both sides of the barbell Trapezius Muscles The barbell should align with the center of the foot for the entirety of the movement Both Arms should be evenly placed on either side of the bar after resting it on trapezius muscles

“How can squatting prevent injury? ” Increases stability by increasing quadricep strength Rectus Femoris Promotes balance, which decreases the chances of falling Vastus Intermedius Strengthens connective tissue (Ligaments and tendons) Strengthens stabilizers Improves flexibility Vastus Lateralis Vastus Medialis

“Who should squat? ” Athletes Personal trainers Patients recovering from knee injuries (With professional guidance) Patients recovering from hip injuries (With professional guidance) People who suffer from arthritis (limit your range of motion and weight) Anyone looking to work on their flexibility

“Where can I master my squat? ” The Rowan Recreational Center is a great place to master your squat. It is located on the main campus, near James Hall. IT IS FREE for all Rowan students who are enrolled Part -time (taking at least 6 credits).

“So, what does a perfect squat look like? ” (Must be in slideshow mode)