Perfecting squat form

A squat is one of the most incorrectly performed exercises in the gym yet it is the most common functional movement used by everyone.

You do it everyday; picking up something from the floor, tying a shoe, getting something from the lower cabinet, lifting something heavy, or just plain exercising.  The question is, are you doing it correctly?  Every human is born with the natural and correct ability to squat with perfect form, yet over time we condition ourselves to sway from that form, whether it is from a muscular imbalance, ignorance, or incorrect education, this incorrect form will ultimately sacrifice your spinal column and hit you with some problems in the lower back and upper neck regions.

If you notice a toddler squatting to pick their toys up from the floor then you are witnessing correct form.  It almost looks like they are going to sit on the carpet as they reach for their book or game.  Their back does not bend or twist, they just lower their torso "as is" with the only movement in the hip, knee, and ankle joints.

Observe an older individual and compare.  They will more than likely bend over at the waist and roll their spinal column as they reach for the item on the floor.  Instead of their hips dropping down with their body, their hips stay at almost the same height and bend to accomplish a squat.

Correct squat form will preserve the spinal column and it's soft, natural "S" curvature.  Incorrect squat form will increase the "S" curvature which promotes stress on the vertabrae and the ligaments inbetween.  Add years of incorrect squatting and even worse, restistance training with incorrect form and back issues are imminent.

It really is as simple as imagining you are sitting on a chair.  When squatting, push your butt back slowly, hinge forward at the hips slightly, allow your knees and ankles to bend accordingly to lower you.  Observe yourself in a mirror.  Keep your feet flat to the floor; if your heels start to lift, only perform squats to the level JUST before those heels lift and note that you need to stretch your calves.  Look forward or up, never look downward in a squat, you know that the floor is there.  The second you increase the curvature of your cervical spine by looking down, you increase chances of your "S" curve becoming incorrectly proportional.  The goal is to lower your body while maintaining the same curve.  When coming back up, think of leading with the back of your head, that way your hips won't raise faster than your shoulders.

Focus on correct form, you squat EVERYDAY.  Make it a habit to be consciously aware of the issues that affect your squat and address them now, save your back!