Teaching the Squat Part 1, Blocking Technique
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By Sal | May 5, 2010
Not only isn’t squatting bad for the knees, research has been shown that squats, even deep squats, are actually safe and may even help to develop stability in the joint. The back problems associated with squatting come from poor technique and not the exercise itself. Again, a well-informed personal trainer or strength coach can properly instruct clients, thus avoiding many of the problems ascribed to the exercise.
A technique called “blocking” can be taught to help clients avoid rounding the back/flexing the spine, which can lead to spinal compression and eventually lower back injury and disk herniation. There are three blocking techniques can be used.
- Take a deep breath, fill the lungs with air and stick out the chest. This causes the rib cage to stiffen and will prevent the upper torso from bending forward.
- Increase intra-abdominal pressure by contracting abdominal muscles. Instructing client to “hold their middle tight” can help get this point across. Also instruct client to pull shoulders back when in the top position of the squat. Assist client and use your hands to move client’s shoulders into the proper position. This will allow client to make a mind/body connection and go a long way to improving their form.
- Instruct client to arch the back by contracting the muscles of their lower back, which will extend the bottom of the spine.
There is more to properly teaching the squat than these three blocking techniques, and certainly more than can be covered in a single item here, but for those personal trainers and strength coaches who already have a good understanding of the squat these blocking techniques offer an opportunity to fine tune teaching technique.
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Topics: Personal Trainer Coaching, Training Education | 1 Comment »
One Response to “Teaching the Squat Part 1, Blocking Technique”
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4:41 pm on May 11th, 2010
gr8 article