Your video will begin in Fixing the Squat Posted on Sun, 21 September 2014 in Squat Videos by Wodnation 2794 Views 0 0 How to Fix the Squat In this article, we’re going to talk about the difference between a mature and an immature squat. And if your squat is immature, we are going to help you make it better so that you can take your training to the next level. Fixing the Squat First, you need to learn what a mature and an immature squat is. A good squat is normally described by three main things – one: the chest is up, two: knees are tracking the toes, and three: a sound number of curve. In combination, these three things allow support of load. A perfect squat, on the other hand, would have the entire upper body upright. An immature squat, while knees are still tracking the toes and the curve is still there, it is lacking the upright chest and vertical torso, which can allow one to support a great load. If you’re going to introduce load at the back, one can easily lose balance at this position, thus creating a tremendous moment about the hips. Because of this, one will be limited on the amount of weight they can lift. Exercise No exercise can make a difference between a mature and an immature squat more obvious than the overhead squat. Done correctly, you’ll notice that the exercise help you to not miss out anything on a mature air squat. The only difference is, there is an amount of load overhead. If you draw a line straight down from the end of the bar (load used for the overhead squat) to the floor, you’ll see that it makes an X with your spine. This position is very important for you to lift heavy weights. In essence, the spine is also acting as a column, with the load balanced on top. In contrast, the immature overhead squat doesn’t have that column; the spine is stuck under the load. If the athlete is in a candid forward position with the load overhead, you’ll see that the spine has virtually no role in supporting that way. What to Do If You Have an Immature Squat Correcting the immature squat is your first step in moving into a new level with your workout. Moving from an immature to a mature squat requires two things: moving hips forward and decreasing the angle between the shin and the top of the foot. After doing this, you’ll see that your chest and torso are already upright. If you can’t do the exercises above, we’re going to teach you a few exercises that will get you there. The first exercise is actually stolen from yoga, which is called down or dog. To do this, simply place both of your hands on the ground about shoulder-width. Then, you raise your butt up in the air while you dive your head between your arms. This will create an extreme angle at the ankle. This serves to stretch out the posture, which is helpful for a lot of athletic activities and the squat in particular. While doing the above exercise, you could also do the ankle flexion. Start by picking up the left heel and then do the same on the right heel. Repeat this exercise, while alternating between left and right heel. Another thing to do when fixing the squat is opening the hips. In this exercise, you will have to do the kettlebell squat. The kettlebell will act as the load to help open up the hips and bring the knees forward. Doing this will let you go on a perfect squat, which is made possible by the load in front. Next exercise is the pry squat. Here, you will have to descend to a bottom position in a squat. You will also reach down to the bar in front, and pull your whole spine to the bar. Keep your heels flat to the ground and maintain your arch at the back. Make sure that you can feel the strain at your back and your knees are pushing out. Moving from immature to mature squat is very important. It’s going to allow you to lift more weight, making you a better athlete. Use the tools we have given here to get there. When your squat gets better, so do you.