Monthly Archives: July 2016

Full Squat

FULL SQUAT

Have you ever seen a baby sit to play? Naturally they sit in a deep squat.

My baby Marcus is 6 months already. Time has really flown!

It is amazing to see the full range of motion that his body has.

Watching him develop, has made me realise the basic movement patterns that we lose as adults.

One of his favourite exercises is putting his foot in his mouth. I discovered that I can still do this too, which will be my new party trick!

We have been working on cross crawls in baby yoga, (tapping opposite hand to foot) as this integrates left and right brain communication. This can help with development of movement and coordination and helps babies to prepare for crawling.

The body is designed to move in full range of motion, yet in exercise classes and gyms in the Western World, people are de-training their bodies by doing reps at half range. I.e. stopping a squat at knee level (as if you are sitting in a chair), lunging so that the foot does not go over the knee, etc.

These half reps are not only detrimental to joint health but also create huge muscular imbalances.

One main muscular imbalance at we correct daily at Be-Fit is the VMO (Vastus Medialus).This muscle is one of the main thigh or ‘quad’ muscles and is essential in sport for deceleration and knee stability. If it hurts when you walk down the stairs, your VMO may be imbalanced.

Many athletes are trained to do heavy squats half range, without also doing them at full range. Coaches wonder why they then develop hamstring, groin and knee problems. Partial reps can serve a purpose in a training plan, however the deep squat should be given priority.

A full squat also serves another important function. It helps us to go to the bathroom.

When babies pull their knees up to their chest they are helping their digestive system to function better. Deep squats actually help you to go to the toilet!

At Be-Fit, we take clients through full range exercises. If your bum does not touch the floor when you squat, it was not a rep!

We need to look at basic developmental patterns to decrease pain and get stronger.

We have spend thousands of years learning to stand up through evolution, to spend most of our time sat down!

We seem to be devolving physically as we develop technology. We are born with innate skills to develop and move. As obvious as this may sound, many of us seem unaware that basic primal movements hold to key to pain relief and even joint health!

How many people walk down the street using arms and legs in opposition? I.e right foot with left arm and right leg, left arm…

I love to people watch and it is rare to see people walking as we are designed to!

Ignoring basic movement patterns not only affects coordination, but also balance as we age.

Marcus is loving ‘tummy time’ and at 6 months can already sit on his own!

When we train athletes at Be-Fit and even the general population, we focus on the posterior chain (muscles on the back of the body from head to toe).

Making the back strong helps us to go faster in sport and jump higher. Back work such as hyper extensions supports the whole body.

If you have goals to get stronger or get rid of pain, we can take you back to basics and get you moving as nature intended!