Safety Squat good example of injury prevention
Editor’s note: This Master Class column originally ran Feb. 5. Due to a production error, the wrong photos accompanied the article.
Each year that passes, I become just a little more concerned with workout safety. I can’t remember how many muscle strains I’ve sustained over the years, but it has to be over 100. And almost every time, the activity that resulted in the strain could have been modified to prevent it. This week, I will discuss some foundational safety tips that I’ve implemented over the years. Plus, I will introduce a safe lower body exercise that places injury prevention above all else.
Every exerciser has strengths and weaknesses. Some people have naturally strong lower bodies that rarely are injured, while others constantly struggle with knee or hip pain. For me, the lower back has always been a trouble spot, so I have learned (the hard way) how to work around that issue. And the thing is, I’ve known the fix the whole time. It’s just remembering to implement the proper technique that sometimes fades from my consciousness.
In my experience, the majority of workout injuries happen in three situations. Most commonly, an exerciser is working outside of their knowledge base. They are engaging in an activity or an intensity level they are not familiar with, and therefore don’t know how to protect themselves. The foreign biomechanical pattern causes imbalance and poor coordination, which results in a strain or fall.
The second situation where injuries often occur is ego based. People see someone else performing an exercise with a heavy weight or complicated technique and think “I can do that.” This leads them to uncharted waters and back to scenario No. 1. The third most common injury is a fluke. It’s a tweak, pinch or strain that occurs during the normal activities of working out. These injuries are the most difficult to predict and avoid, because the exerciser isn’t necessarily doing anything wrong.
The first two scenarios are fairly easy to avoid if using proper judgment. But the risk of fluke injury can also be minimized by implementing a couple of key tips. First, be aware of weaknesses. For me, the lower back is always a concern. So, I pick up weights very carefully and ensure that I’m not twisting while lifting a heavy resistance. It’s more of an awareness prevention strategy.
The second key to preventing fluke injuries is optimizing conditions. I know that my back performs better when I’m warm, and I’ve been active with my lower body. So, I usually perform 20 minutes of cardiovascular work before any weight training. My back is warm, engaged and the risk of injury declines.
This week’s exercise is a great example of prevention strategy No. 1 — awareness. The Safety Squat places injury prevention as a top priority, so the form dictates a strict postural position that reduces the risk.
1. Select a light/medium medicine ball and place it on the floor. Stand with one foot on each side of the ball, a little wider than shoulder width apart. Your arms should be extended straight down toward the floor.
2. Now, squat down slowly as you reach your hands toward the medicine ball. Keep a very upright back posture (important).
3. Once you’re low enough to touch the ball with both hands, keep them there without lifting the ball. Continue touching the ball for 5 seconds, then pick it up and stand back up.
4. Repeat 5 very slow repetitions, each repetition should include the 5 second pauses with the ball on the floor.
The Safety Squat is an exercise that I’ve shown complete beginners on their first session. It’s one of the best ways to learn a proper squat technique, so it builds a foundation of safety. It’s also one I perform regularly to maintain strong legs while protecting my back. Let’s try it together!