Common squat errors: hips are too backward and knees are locked

Previous article: "Skills for Squats and hips" We introduced to you a common mistake in squatting: "Knee Joint First"

Article mentioned:

Many people will have a situation when learning squats in the gym, and they will not use the hip joint effectively (behind the hips) and will have knee-first movements when operating squats, resulting in too much participation on the front side of the thigh!

This is a common mistake. It will not only make you unable to find the feeling of exerting force on the hip muscles, but also cause the knee joint to bear too much pressure!

In addition to the knee joint, this In addition to the error, today I will introduce to you another common mistake in squatting: sitting back too much, locking your knees, leaning forward too much torso!

Yes, we all know that there is a very important method to do a good squat, which is to sit backwards, but many people misunderstand it, and it turns out that the butt is "sitting backwards too much". The knee joint does not push forward, which eventually leads to the torso too far forward, the principle of movement trajectory, the center of the barbell, and the pressure on the back is too high!

The error demonstration is as follows

We must know: squats are a multi-joint coordinated movement, the hip joint The joints, knees and ankles are all doing their own work, and they work in synchronization! Just like the gears of the watch work together! (At the same time, the hips are bent and the knees are squatted, and the hips are stretched and the knees are raised)

Many people are overly superstitious about the dogma of "sitting backwards" and will cause the knees not to work normally (stuck)

The correct movement should maintain the center line in the center of the sole of the foot, and the movement process is also straight up and down!

The starting sequence is to squat with the knees when flexing the hips are sitting backwards! (It is synchronous and starts at the same time) and in the process Continue to contract the abdominal muscles and back muscles to maintain the torso straight! When you get up, stretch your hips and knees at the same time, push the weight to make a straight rise

The center of gravity of the body is in the center of the soles of the foot! It forms a vertical line with the negative focus! The straight rise during the squat to avoid the movement of the center of gravity to disperse the force and generate lateral or lateral torques. In addition to the effort, there is also the risk of injury!

Summary: Squats are a good move, but the premise is that you have good skills. The errors introduced above and the errors mentioned in the previous article are both too much or too little. You need to correct them in time to make your squat more perfect!