The neutral spine is key when doing a squat.
That is why the ball is the best piece of equipment
if you have trouble keeping your spine flat/neutral.
- · Grab a stability ball and a pair of dumbbells
- · Place ball on the wall and stand with the ball in between the middle and top part of you back
- · When you squat, remember that your spine must be in the neutral position without your head moving, (shoulders back, chest out, neutral spine)
- · Holding the dumbbells at your sides squat down to a 90 degree bend, make sure your bottom doesn’t fall below the knee
- · Inhale has you go down, exhale as you come up
- · Don’t LOCK YOUR KNEES, always keep your knees slightly bent even when your standing in the neutral position
- · Work your way up from 10, 15, or even 20 pounds each side
- · When you come up focus on squeezing your glutes together and press in through the heels of your feet
· This targets the glutes, hamstrings, a quads…..
I DIG IT!