ALL RUNNERS SHOULD SQUAT WHY: Learning to #squat effectively teaches #runners how to be better runners by addressing and improving basic #athletic skills. For example, #squatting teaches runners how to #load and engage their #posterior chain, how to #stabilize their #hips, knees, and ankles, and how to move with good #posture and maintain that good posture for longer periods of time. The faults that occur while squatting — losing posture, loading improperly with the knee, and being unstable in the hip, knee, and ankle — are the same movement faults that are responsible for the majority of running #injuries #athletes face. HOW: These three skills — posture, load, and torque — extend way beyond the squat. They are the blueprint for athletic movement. To squat effectively, we must address three basic skills: 1. Posture Moving from the top to the bottom, the spine needs to be muscularly “shrink-wrapped” for zero movement. This requires serious core engagement and body awareness. Increasing the load increases the postural demand, requiring ever more core strength and body awareness. 2. Load To initiate the squat, aggressively drive the hips backwards before dropping down. This properly loads the hips by engaging the posterior chain—calves, hamstrings, and glutes. Proper loading allows for a deep and powerful squat, meaning you can squat without damaging our knees, ankles, or low back. 3. Torque Aggressively shove your knees outward to increase stability and power. While it looks odd to those newly initiated, it further engages the hamstrings and glutes, significantly increasing our sense of strength and stability. Torque makes heavier weight easier and safer to handle. While we want stronger hamstrings, we cannot just do #hamstring #exercises and expect better running results. Why? Because the whole is greater than the sum of its #muscular parts. Using the squat to focus on our #athletic skill development and movement is a crucial step in that direction.
Posted on: Tue, 21 Oct 2014 11:31:07 +0000
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