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Hi folks ,this is the second part out of the 4 parts of the squat article and weight loss.If you missed out the first part no worries you can find it from START DOING THE RIGHT SQUAT. Lets begin ,hold tight!


Initial Thought Of People

“It has been suggested that deep squats could cause an increased injury risk of the lumbar spine and the knee joints. Avoiding deep flexion has been recommended to minimize the magnitude of knee-joint forces” – Sports Med

Have you been doing thousands of squat with or without weight on your weight loss programme ,without knowing the proper form and the possible incorrect form of your squat?You find your knees or back or both started to get discomfort or even sharp pain after squats session?The most disappointed part is that  your dint LOSE a single pound after all!Well ,if this is you, dun worry , have a good read on below article ,it might be able to solve some of your problem.

*Note:If you have discomfort or sharp pain on any part of your body,i will recommend you to visit your doctors.Body is the only place that we are going to stay in forever,love it and take good care of it.”

Squat Kinematics

Squat Foot Placement

Doing the back or front squat in a proper way is far more important then squating heavy weights with shitty form .
Photo from:promerasports

The Common Placement Feet Shoulder-Width Apart

-Having the feet shoulder width apart with the toes pointed slightly outwards will help the overall development of the quadriceps(thigh) muscle.Barbell squat also hit primary muscle such as the adductor magnus, or inner thighs, and the soleus, or the calves, which serve as synergists and the hamstrings, or rear thighs, and gastrocnemius, or upper calves, which act as dynamic stabilizers.

*Synergists= Muscle that help others to moved effectively*

The Narrow Stance

Doing the back or front squat in a proper way is far more important then squating heavy weights with shitty form .
Photo from: pinterest

– Narrow squat has been defined as between hip and shoulder width.Research show that significantly more gastrocnemius(upper calf) muscle activation (21%) has been noted in narrow stance positions.

The wide stance or Sumo Squat

Doing the back or front squat in a proper way is far more important then squating heavy weights with shitty form .
Photo from: hiitacademy

This is the stance where your feet  greater than shoulder width.It has been noted that there is a significant increase in both tibiofemoral and patellofemoral compressive forces. Greater adductor activity can be seen with a wide stance compare with narrow stance.

*Tibiofemoral – One of the Knee Joint*

*Patellofemoral-Joint that form by kneecap(patella) and the femur(thigh).*


For people that interested on the movement of the knees what this =>Knee Motion Video Anatomy

Which Stance Should You Choose For Your Squat?

Unfortunately not everyone able to take full advantage of all the different stances above.Different structure of the femur(thigh) and different size of joint will inhibit certain movement,and we cannot change them .Well, those genetically fixed things we cant change,how about those things that we can change to improve our squat?

Below is the 7 Common “Ugly” Form of Squat ,and How To Solve It.

knee valgus and how to fix it
Photo from:CanditoTrainingHQ

1.Legs Cave In/knee valgus

Reason:There are 2 main reason for this ,one is that your adductors are tight (your inner thighs) and the other is that those muscles are weak

Solution – Foam roll your inner thigh , and perform clam exercise.

Video=>How to do a calm exercise , How to do your Inner thigh foam roll

2. Legs Cave Out

Reason : The main reason for this is because of the tightness of the abductor(outer thigh).

Solution :Foam roll is the best solution to release this muscle tightness.

3. Tipping to the front

Reason:Lack of mobility at the ankle.Tight Gastrocnemius and Soleus (calf) muscles are commonly at fault for this, as well as Flexor Digitorum Brevis tightness (bottom of foot).

Solution:You could roll your foot over a tennis ball, lacrosse ball, or golf ball to release tension in the bottom fascia of your foot and Stretch your calf .

Video=> How to roll your feet with tennis ball

4. Body shifted to the left or right

Reason: What normally causes this imbalance is that the hip adductors on the same side as your shift are too tight, while the hip abductors on the same side of the shift and the hip adductors on the opposite side of the shift are too weak.

Solution:Foam roll your calf , adductors ,and IT band.Stretch your calf, glutes and hamstring.

5)Hips sink down( Butt Wink)

Photo from:PTDC
Photo from:PTDC

Reasons: The common cause of butt wink is associated with the immobility of the hamstring.However, what if you stretch your hamstring but the issue is still there?According to  PTDC ,yes,the most common cause of butt wink is because of the tightness of the hamstring,but there is also another reason that limiting the squat is what people seldom talk about ,Hip socket depth.

Video:Great explanation about butt wink

what is Hip Socket Depth
photo from : PTDC

What is Hip Socket Depth ?

“Hip socket depth, which is an anatomical variant that CANNOT BE stretched, trained, or undone without surgery, is one of the main biomechanical influencers in how low you can go into a squat before you essentially run out of range of motion and have to find it elsewhere, say from the lumbar spine.” – PTDC

Solution: As mentioned above, we cant change or do anything about the hip socket depth ,but we still can works on our hamstring mobility.Stretch and foam roll your hamstring.

6.Body bending  too low

Reason:Weak posterior chain or weak glutes.

Solution: You need to strengthen the glutes, hips and hamstrings.

*Posterior chain=Posterior mean “back”.This is a group of muscles consisting predominantly of tendons and ligaments on the “back” of the body such as out butt ,calf and hamstring.*

7)Heels Come Up

Reason:Tight calves and bad ankle mobility.

Solutions:Foam roll and stretch your calf.

Photo=> Exercise to increase ankle mobility

Video=> How to increase ankle mobility

5 Steps To The Proper Back Squat

Doing the back or front squat in a proper way is far more important then squating heavy weights with shitty form .

The Deep Squat

1) Proper Squat Technique:

You should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees will no longer protrude well over your toes.

Video=> The proper hip hinges

2) Proper Squat Technique: Straight Head Position

According to Rippetoe, when the head is in a neutral position, the body is also in its most optimal position (neutral position = head in line with the rest of the spine). Rippetoe states that this position will give you optimal neck safety and maximal hip power. If the neck is cranked too far up or down, the spine will be out of alignment and risk of injury increases. Driving the chin back while staring at a spot on the ground 6-7 feet in front of you is the easiest way to achieve this head position.- liftbigatbig

the correct head position for squat
Photo from: liftbigeatbig

3) Proper Squat Technique: Chest Out/Shoulders Back

This is to make sure your spine is in proper alignment. By keeping your shoulder back and your chest out, your lower back will most likely have the correct natural curve.

4) Proper Squat Technique: Exhale Up/Inhale Down

As you are lowering yourself, remember to take a deep breath in, then as you are pushing up, breathe out forcefully. Always keep this breathing pattern. I always tell my clients that breath out when you use strength ,and breath out after that.You use strength when you squat your plate up therefore you breath out,and breath in when you going down.

5)  Proper Squat Technique: Depth of the Squat


In the beginning of this post, i mention that the initial thought of people thinking that a deep ,ass to grass squat will give a bad time to their knees.However if you are one of the “people” read below, it may change your thought.

“When compared with half and quarter squats, in the deep squat, lower knee joint and spinal joint stress can be expected. Provided that the technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity.”-Sports Med

So,what do you says? Well, i choose deep ass to grass squat!

Alright , so now you know how to do proper squat ,lets put this knowledge into your weight loss squat routine!

Foam Roll Your Legs To Improve Your Squat.


Photo from: amnacademy.com
Photo from: amnacademy.com

Why Foam Rolling?

You must be wondering why we have to foam roll all of the muscle that caused us cant squat properly.The technique of foam rolling ,called Self Myofascial Release.Self-myofascial release is a fancy term for self-massage to release trigger points(muscle tightness) or muscle knots that tangle together.By releasing trigger points or knot ,it helps to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance.

Get your full foam rolling course here=>Foam Rolling: Less Pain & More Mobile in 10 minutes>

Who Can Use Foam Rolling?

= Foam roller is for EVERYONE! =

“A roller—which looks like a firm log—can be a valuable part of a healthy runner’s warmup and cooldown routine, says Michael Clark, Ph.D., a physical therapist and CEO of the National Academy of Sports Medicine.”-runnersworld.com

how to use foam roller

Tony Parker Basketball Super Star.

Recommended Foam Rolling Course:
1) Foam Rolling: Less Pain & More Mobile in 10 minutes
2) Learn How to Foam Roll to Prevent and Alleviate Injury
3) Learn the Proper Techniques of Foam Rolling – Krank Systems

That is it for today’s article hope you enjoy it.TQ

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If you enjoy what am i doing now please share and like this post on your social media.This will really help to motivate me to produce more useful article for your reading pleasure.

Fast Weight Loss 201: Exercises For Weight Loss Complete Guide

1) Fast Weight Loss 201:Squat Exercises for Weight Loss Part 1 

What Is Squat and Anatomy 

2) Fast Weight Loss 201:Squat Exercises for Weight Loss Part 2

Proper Squat Movement 

3) Fast Weight Loss 201:Squat Exercises for Weight Loss Part 3

Squat movement dysfunction and how to fix them 

4) Fast Weight Loss 201:Squat Exercises for Weight Loss Part 4 

Squat Exercises for Weight Loss

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