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The Squat: A Primal Movement Pattern That Is Critical to Everyday Function

By Richelle Melde

The are very few things that are as functional and as valuable to the muscularskeletal system than the squat when properly executed. The body is anatomically designed to squat. Before modern bathrooms, our ancestors made use of the facilities by squatting. The squat when done properly very harmoniously uses all of the muscles in the lower body while also activating the deep abdominal and spinal stabilizers. People already squat more then they realize - whenever you get up from or sit down in a chair you are doing a modified squat. For many people the squat movement comes with a lot of pain - usually in the knees or the lower back.

The image of yelling, muscle bound men in tiny tank tops loaded with 6 barbells on each side is imagined when they hear the word squat. Like anything in the fitness industry, movements like the simple squat have been contorted in order to make use of machines that were likely designed by people not knowing the slightest bit about functional anatomy or the positive “side effects” of a properly done squat. Leg press machines and smith racks were designed in multiple ways by multiple companies to mimic the squat, or so they say. This couldn’t be further from reality. A properly done squat – standing on your own to feet, holding only what you can while maintaining good form. What does a functional squat do for the body: axillary loads the spine, increasing the recruitment of the spinal stabilizers and deep abdominal wall; loads the pelvis and knees and creates intra-abdominal pressure that increase bowel function and synchronizes diaphragmatic breathing. This squat also restores the lumbar curve to a proper 30-35º, which will in and of itself reduce the incidence of a lumbar disk bulge. Most importantly this squat uses all of the muscles in perfect harmony in the lower body.

The smith rack and the leg press, with all their variations, do none of these things. All those machines do is create a flat lower back and increase quad dominance which will create lateral tracking of the patella, weak hips and no stabilizer strength. Strong quads with no real strength elsewhere will very efficiently hurt the knees and the lower back.

There are multiple muscle imbalances and injury histories that can contribute to a squat being a miserable experience and all of those can be addressed and reversed with the right therapist. First and foremost, one needs to learn how to squat.

The first place to start is to find a CHEK Practitioner. A CHEK trained exercise coach will take physical assessments of the body to develop a specific plan to correct the imbalances and get one closer and closer to mastering the squat. The initial degree of pain or initial lack of joint motion is rarely a problem once the therapists get moving on a consistant schedule.

Therapy protocols for each person are 100% customized as far as exercises used, time under tension, how many days per week and the integrated use of massage tissue work to break up binding scar tissue.

Once one can freely squat with no pain the exercise program is changed to address any other lifestyle factors and individual goals.

About the Author:

Richelle Melde is a CHEK Practitioner Coach and Boot Camp Expert Instructor. She has owned and operated Ultimate Body Boot Camp for nearly 5 years and has helped hundreds of people achieve their goals.

Visit her online at www.cometobootcamp.com for more information or call