SQUAT: How to squat without backpain

Dr. Hetland, Gonstead Chiropractor in Inver Grove Heights has many people with previous injuries wanting to exercise including the squat. Many people in Inver Grove Heights and around the world have pain when they do squats. Dr. Hetland and Jeff Meland a Sports Performance Trainer team up in this video to teach and explain in detail the proper squat form, keeping a neutral and strong spine.

“Exercise Is Not Always Intuitive”
“Athletes Are the Best Compensators”

Dr. Ryan Hetland, Gonstead Chiropractor
Jeff Meland, Sports Performance Coach at Northstar, https://www.northstarperformancemn.com

SUMMARY OF SQUAT TIPS COVERED in Inver Grove Heights

• Better biomechanical and anatomical positions to be in when performing the squat
• Live video of the squat exercise.
• How to have a neutral spine angle in the squat for different leg lengths and body types.
• Old hat ques to get rid of

BIggest misconceptions + Ques of the squat

DO NOT DO THESE!

• Arching of the lower back = extension of low back
• Looking up = extension of neck

“Eyes Up + Chest Up”

better BIOMECHANICAL + ANATOMICAL POSITIONS 

DO THESE!

• Neutral spine that is flat from the bottom of the spine to your neck through the entire squat!
• Brace through the midsection
• As hips go back, your chest moves forward to maintain a neutral spine

“Think…What’s My Spine Doing?”

NOTES ABOUT “FEMUR” LENGTHS:
Longer Femurs = More Forward Lean to maintain neutral spine
Shorter Femurs = less forward lean to maintain a neutral spine.

SPINE TIPS + REPERCUSSIONS

Warm-Up the Discs of your Spine BEFORE squatting!

• Discs in your spine are similar to “sponges” … when compressed water and fluid compresses out of the disc, and when decompresses that water and fluid suck back in. This is called “imbibition.”
• Use a stability ball or disc-like this link and put it on a chair!
• https://www.amazon.com/dp/B07CTBC7ZL/ref=twister_B0794M4KSN?_encoding=UTF8&psc=1

“Chest Up+ Eyes Up”

• Puts tremendous compression loads on the discs and facet joints of the spine.
• Not a “neutral spine” especially worse under load of the squat!

Upper Body Position In A Balanced Squat

• As your hips move back into the squat, your upper body moves forward “in-sync” to maintain a neutral spine
• Keep the barbell over the middle of your foot.
• Have Strong Hip + Buttock Lockout – lift with legs then strong buttock thrust.
• Abandon these ques of “eyes up + chest up!”

“For a Safer, Better, Stronger and More Balanced Squat! Helping you avoid injuries, move more weight, and maintaining your health for life!”

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