Modern Athlete Magazine Issue 61, August 2014 | Page 33

Drop it like a

crossfit

Ma

For endurance athletes, squats can make your legs feel like jelly
after a CrossFit or weight session. But the right squat can help
you build leg and core muscles that will help you work on overall
strength, which will eventually aid you on your long run or ride –
especially powering up those hills! – BY LAUREN VAN DER VYVER
In another of our regular classes, CrossFit Flaming Heart instructor Pierre Ferreira recently showed the Modern Athlete
team the basic mistakes people often make when doing squats. “It’s important to work on technique before doing a
squat session and applying weights, because the incorrect way will not reap the benefits, and you could injure yourself
in the process,” he points out. So, here is what not to do...

Not Breaking Parallel
Get low when squatting. You don’t want to
go into a session half-heartedly. Make sure
you break parallel so that your hip joint is
at or below the knee joint. Drop below that
90-degree mark!

Losing the Lumbar Curve
It’s important to keep your lower back
rounded and curved in your squat position.
Make sure you’re keeping your lower back
tight by pushing your tailbone to the ceiling.
In the beginning stages, don’t squat too deep,
so that you can get used to this technique.

Images: Lauren van der Vyver & Jennifer Law

Not Finishing
Drop it. Break parallel
and go as low as
you can manage. A
squat isn’t a halfhalf motion. There
is room for shallow
squats when applying
weights, but make
sure the movement
can actually be
dubbed a squat.

Rolling Knees
Make sure you push your knees out instead
of allowing them to cave in. It’s easy for the
knees to roll in when you apply weights. Keep
your knees apart, push them outward and
keep them in line with your toes.

Dropping Shoulders
Once you roll your shoulders back, it will
allow your back to round. So make sure
they’re upright and don’t droop. It’s all
about keeping a straight back when you’re
in your squat position.

Dropping Your Head
Look ahead when you squat, back straight,
chest and shoulders up. Once you have your
head up and are looking forward, your back will
fall into the correct position.

Heels off
the Ground
Keep your heels on
the floor. If your
heels come off the
ground, it increases
the torque on
your lower back,
puts stress on
your knees, and
can cause plantar
fasciitis in your
feet. Planting your
feet on the ground
will also help with
balance.

SO, THIS IS THE
IDEAL SQUAT
Feet shoulder-width apart, knees apart, roll the
shoulders back and extend your arms out for more
balance. Stick your butt out, making sure your chest
and shoulders stay upright. Keep your back straight.
Get low and get balanced!
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