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The squat, often hailed as the king of lower body exercises, is also the source of many common mistakes that can affect its effectiveness and even cause injuries.
A seemingly simple solution, using a wedge under the heel, can radically improve posture and the effectiveness of this exercise. To illustrate the impact of this technique, we’ll follow the story of Clara, a fitness enthusiast who transformed her squat practice.
Mistake 1: Squatting too deep
Many people think that going as low as possible means a better squat. However, excessive depth can lead to a loss of tension in the target muscles and increase the risk of lower back injury.
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“I always believed that ‘lower is better’ until back pain proved me wrong,” says Clara.
Mistake 2: Knees extending past the toes
A persistent myth suggests that knees should never go past the toes. In reality, this belief can limit natural mobility and force the body into a counterintuitive posture.
“It was a revelation for me to understand that my knees could move forward safely,” explains Clara.
Mistake 3: Rounding the back
Maintaining a flat back is crucial for an effective squat. A rounded back not only reduces the exercise’s effectiveness but also increases the risk of serious injuries.
“Learning to keep my back straight changed my entire training,” confides Clara.
Mistake 4: Incorrect foot alignment
Feet should be parallel and shoulder-width apart, pointing slightly outward. Poor alignment can cause imbalance and uneven load distribution.
“Adjusting my feet was the key to balancing my strength and stability,” declares Clara.
The simple fix: a heel wedge
Using a wedge under the heels helps maintain better posture, especially by making the descent easier and improving body alignment. This small modification can make a big difference in performance and safety.
“The heel wedge was what I was missing for a perfect squat,” admits Clara.
Impact on performance and safety
By following these adjustments, Clara not only improved her performance but also significantly reduced the risk of injuries. Her story highlights the importance of technical details in practicing squats.
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In conclusion, adjusting squat technique with simple changes like using a heel wedge can transform the exercise. It not only helps perform the movement correctly but also optimizes muscle gains while reducing injury risks. Precise adjustments and a deep understanding of the body’s mechanics are essential for any serious fitness practitioner.
These adjustments aren’t just about improving your squat, they can also benefit other areas of daily life and sports, where posture and alignment play a crucial role. Exploring squat variations can also lead to a better understanding and greater appreciation of the body’s biomechanics.
