Last article we discussed the best way to lift. Today, we are going to show you the best way to lift safely in the gym.
There are many different exercises at the gym involving lifting; however covering them all in this article will not be feasible. So we will be discussing the basic set position and proper execution of the squat.
The squat is one of the most primal moves that the human body is designed to do. It is classified as a functional movement used in everyday life.
Whether it is with weights or without, the steps into performing a good squat remains the same.
Les Mills International, a fitness research facility, has broken the set up & execution of a squat elaborately and we are going to integrate it with the Spinal Symmetry model.
No matter what type of squat you are doing, the set up described below should to be used.
Feet just outside hips, with your toes turned out.
This set up will allow you to unlock the knee joint but also protect it as you are executing the movement. The hips, part of the foundation for our skeletal system, need to be able to safely flex and extend in the hip joint as well to allow the pelvis to tilt correctly to maximise the safety of the lift.
Keep your chest up and your stomach muscles tightened
This will allow your spine to be straight and lessen the load onto the low back- activating the natural brace of the body. It will help the body to reduce trauma to the joints of the spine and surrounding soft tissue.
Push your bottom back and down (like you are going to sit onto the toilet seat)
A proper squat is executed without the knees going past your toes. If executed as such, the insult to the body can be severe long term, and the maximum benefit from the workout will not be achieved.
Your target zone is just above knee line (or knees at 90 degrees)
Your knees should not go in front of your feet, even if you are doing high repetitions in a short period of time.
A target zone is just a safety zone where there is optimum activation of the muscle with minimal insults to the joint.
Push up through your heels
There should be no weight on your toes.
Keep your torso upright and head in a forward neutral position
Don’t slump through your chest or have your head down as you come up.
Finish with your hips under your shoulders.
In the Spinal Symmetry model, these movements are better achieved when your hips and pelvis are leveled and balanced. This is to prevent extra stresses or strains across these joints while lifting either at the gym or else where.
If you have any other questions about how you should lift at the gym or move an object, our practitioners are more than happy to help.