Squat Basics

**Mastering the Squat: Essential Mechanics for Athletes**

One of the most fundamental exercises we use in both warm-ups and conditioning is the squat. While squatting is something you’re naturally born knowing how to do, years of sitting can cause us to lose proper form. Today, I’ll walk you through the key elements of a good squat to ensure you’re reinforcing proper mechanics every time.

The Squat: A Natural Movement  

When you watch toddlers, their squats are perfect, but as we age and spend more time sitting, our ability to squat correctly diminishes. In cheerleading and sports, improper squats can lead to poor movement patterns, especially under fatigue in high-pressure situations like tumbling or stunting.

Common Squat Mistakes  

Squats are used frequently in both warm-ups and strength work, and I often see athletes making these mistakes:

- Feet too wide: This puts the knees in a poor position.

- Knees collapsing inward: This can lead to ACL or meniscus injuries.

Squat Mechanics: Step-by-Step  

Let’s break down the proper mechanics of a squat from the feet up:

1. Foot Placement: Feet should be hip- to shoulder-width apart. The exact position will vary based on your individual hip anatomy. Toes should be angled slightly forward—avoid extreme turnout or inward angles.

2. Knee Position: As you squat down, make sure your knees track over your toes. If they collapse inward, it can strain the knees and lead to injury.

3. Chest and Torso: Keep your chest up and avoid hunching. Some athletes will have a slight forward lean in their torso, which is fine as long as it’s not excessive. The key is to maintain a neutral spine and avoid rounding your back.

4. Depth: Squat depth is important but secondary to good form. It’s better to maintain good mechanics than to force a deeper squat with bad technique. Over time, as you improve, you’ll be able to go lower while maintaining form.

5. Heels on the Ground: Keep your feet flat. Don’t let your heels lift off the ground, as this can put unnecessary stress on the knees.

6. Eyes Forward: Looking ahead can help keep your torso upright and prevent over-leaning.

Reinforcing Good Habits

Taking a few minutes before your workout to focus on squat mechanics can make a huge difference. Coaches should observe athletes and offer small corrections to ensure long-term success. The squat is a foundational movement in sports, so mastering it early will not only enhance performance but also help prevent injury.

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