Prepare to Squat

By Terry Linde | August 8, 2019 |

Why is it that so few people can squat correctly, yet my 8-year-old son squats perfectly? I’ve never taught him how to squat; he innately learned how, just as he learned to roll over, crawl, pull himself up, and eventually walk. He simply needed the freedom to allow his body to move. Movement before strength is key.

However, life happens. Now, more than ever, we are sedentary. Desk-jockey postures are, unfortunately, the norm we see in participants. People are making accommodations for their lack of mobility and have forgotten “primal” movement patterns (push, twist, pull, gait, hinge, squat, lunge). Habitual postures or deviations created by sedentary lifestyles increase the risk of injury and decrease the body’s ability to move as it was designed to. It’s not uncommon to look out at the class and see forward heads, internally rotated shoulders, and exaggerated lumbar curves, which are not optimal positions for effectively handling the external load.

In order to move better, we need to practice movement. However, repeating a movement pattern isn’t necessarily the answer to perfecting it. It’s more likely that an inability to perform a movement is due to muscular imbalances. Therefore, to correct a move, we need to restore mobility in the movement chain and then reintroduce the pattern with a higher level of proficiency.

Take a squat, for example. Many people lack the hamstring and calf flexibility, and therefore the hip and ankle mobility, to perform it correctly. They also lack strength through the torso and have underactive glutes. Until there’s sufficient mobility and strength at each of these joints, participants will struggle with squatting. Here are some movement prep exercises you can use in any class warmup to prepare the body to squat.

The Movement Prep Flow

Emphasize mindful movement and focus.

Stand with arms overhead, squat, place hands on the floor, and walk hands out to plank.
Press back to downward-facing dog, heels to the floor (prepares posterior chain).
Drop hips down to the upward-facing dog. Keep abs engaged to avoid forced hyperextension (prepares anterior chain).
Return to high plank.
Walk hands back to feet.
Return to standing, hands overhead.
Repeat 8×–10×, flowing from move to move. Hold each position for 1–2 seconds.

Twist Flow

From the high plank, step the left foot forward so the left knee is at 90 degrees.
Put your right hand on the floor and reach your left hand to the ceiling, rotating the right shoulder toward the front leg. The knee tracks over the middle toe.
Unwind and step back to plank.
Press back to downward-facing dog.
Return to plank.
Repeat 8×–10×, flowing from movement to movement. Hold each position for just 1–2 seconds.
Repeat pattern, R leg.

IDEA Fit Tips, Volume 16, Issue 5