A bit of squat knowledge from Fuerte Fitness' trainer: Jake Smith!
Whether you've been training for 5 years or 5 days, sure enough you've done some variation of "The Squat!" - an exercise that you either love to hate or hate to love!
Squatting is a great exercise for building strength and muscle in the lower body as well as integrating muscles in the core and upper body, especially if you are using weight. In some cultures people sat in the squat position to eat dinner, talk among each other and even use the restrooms! Even today there are cultures that still squat to do all those things. Since the invention of the chair has become more popular in today's society, the ability to squat properly has deteriorated.
The Squats main purpose has gotten lost through the course of time and especially in the fitness community. Most use it as a tool to get stronger and build nice toned quads - not that there's anything wrong with that - but we are forgetting what the squat is actually meant for, a basic resting position.
As a personal trainer I have seen many squats and 9 times out of 10 there is some form of dis-function within the movement. The ability to squat deep is gone! Due to all the time most of us spend sitting at our desks at work and on the our comfy chairs at home, we are all losing a basic human function!
Tight hips, tight hamstrings, tight calves, knee pain, back pain, shoulder pain, neck pain. Sound familiar? If you experience any of these symptoms then you probably need to step away from the chair or couch, get down and squat!
I would like to invite those reading this article to a challenge. The 10/10 squat challenge. Accumulate a total or 10 min of sitting in the deepest squat position you can for 10 days straight. You don't have to sit in the squat for 10 min strait it can be broken up into increments of 1 min, 2 min, 5 min. Just as long as you get 10 min total! Do it while your answering E-mails, commercials during your favorite TV shows, while you waiting in line, you can do it anytime, anywhere! The benefits are of course tremendous, improved mobility in the ankles, knees, and hips. Decreased back pain as sitting in the deep squat with help lengthen the spine to its more natural position as opposed to being compressed in an unhealthy position while sitting in a chair or couch and much more! Please save your self from more pain in the future and SQUAT!