Injury Prevention in Bodybuilding Exercises (I): Squats

The squat or squat free weight is a typical exercise that is done with bar through which strengthens lower based on squats and knee extensions. It is an effective but dangerous exercise if the positioning of the segments is not adequate or if the movement fails.

We see a series of tips and guidelines to avoid injury in this exercise:

  • In a squat they should not be exceed 90 degrees of knee flexion, Since a greater flexion produces an increase in the tension of the cruciate ligaments, intuitive lead to damaging them repetitive flexo-extension, and this injury is not mucus from Turkey. A good indication that you have reached 90 degrees is that your femur reaches the horizontal and hip has come at the height of the knees.
  • The back should be as straight as possible for the realization of the movement, so the weight falls on complete vertebral column and not the cervical, dorsal area since overloading a zone may result in Herniated discs. This prevents your knees exceed the vertical line of the tip of the foot, this signficaría that you are flexing too the body forward.
  • The bar is placed over the trapezoids somewhat higher than the rear deltoids. Do not place the rod on the neck and it is advisable to place a towel or sponge between the bar and the trapezoids, protective when used too much weight can damage the skin or produce hematomas.
  • When the exercise with too much weight is essential to a good blocking technique, This will prevent the tonnage of the back or spinal flexion that can trigger a herniated disc. To make a good blocking technique is essential: inspire deeply containing breathing during the flexion movement (this stabilizes the upper part of the chest), shrink the set of abdominal muscles (to stabilize the lower part of the chest, also usually use a belt) and collapse the lumbar area to make the base of the spine stable and strong..
  • Separate the feet to the height of the shoulders and guiding the tip of toes outward slightly to get a good position before the execution of the movement.

It is ideal to avoid injury in this exercise to learn first the technique without weight and with a wooden bar to get weight progressively. At high levels and with very heavy loads it is highly recommended to use the cage to prevent the bar from falling on you if an accident occurs and it is essential to have a couple of training partners that monitor the exercise and join the movement.

You can see in the following image gallery:

  • Image 1: use of side skirts to facilitate movement according to the morphology of the person. It tends to be useful in people with little flexibility in the ankle or people with long femur.
  • Image 2: types of placement of the bar to do squats. It depends on the convenience of each subject.
  • Picture 3: Muscles working on the realization of squats.
  • Picture 4: dangerous motion by excessive flexion of the trunk, can cause cervical or dorsal lesion.
  • 5 image: realization of the positive phase of the movement.

See complete gallery» squats (5 photos)

Gallery

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