Full Circle Digital Magazine October 2013 | Página 22

L E T ’ S

G E T

P H Y S I C A L

•

S T E V E

B A Z Z E A

Let’s get Physical -

TESTIMONIALS
STEVE BAZZEA

THE SQUAT
by Steve Bazzea

Squatting and walking.
If there are two movements you shouldn’t take for
granted, it’s how to squat and how to walk correctly.
Make a good decision and master both movements.
Think about how many times you sit down, and stand up, and walk. Use bad
mechanics every day for years on end, and it shouldn’t be much of a surprise
that your knees and back growl with chronic pain. Poor squatting mechanics
and missing ranges of motion can lead to back, hip, knee, and ankle pain - poor
squatting mechanics can transfer over to repetitive, more dynamic movements such
as running and jumping. The bottom line is that if you want to optimize performance
and escape pain and injury, it’s imperative that you learn how to squat correctly.

CORRECT MOVEMENT PATTERN
torque through your arms and legs. It
Important points:
Keep Shins Vertical
Keep your shins as vertical as possible
when you descend and rise out of the
squat. Vertical shins will allow you to
channel the power of your hips and
hamstrings and consequently unload
weight from the knees. If you fail to keep
your shins vertical and your knees lurch
forward out over your feet, you’ll lose
power from the posterior chain and
increase the shear and twisting forces to
the soft tissues within the joint, especially
to the cartilage, the patella tendon, and
the ACL. (inner ligament of your knee).
Not good.

Load Your Hips and
Hamstrings
You also must initiate the squat by
loading your hips and hamstrings. You
do this by tilting your torso forward and
driving your hamstrings back. This will
load the correct muscle groups.
It will allow you to hinge at the hips with
a flat back and maintain proper

2013... It has been 21 years since Steve Bazzea established a martial arts
academy in the valley; and 13 years since he formalized and established
functional martial arts and fitness training for students and clients.
The journey has seen him open a gym in
Sun Valley Mall (Life Health & Fitness), be
the first to bring Brazilian Jiu-jitsu, Kick
Boxing, Filipino Kali and Mixed Martial Arts
to the valley; improving the value of personal
training by introducing BoxFit, High Intensity
Interval training, Kettlebells, functional training,
Movement Screening, Corrective Exercise, core
integration and MoveFit (fit for life programme)...
Alive Wellness & Martial Arts leading the way in
innovation and optimal performance.

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