Warm-Ups and Squat Safety!

Barbell Squats are a fantastic way to build up strong legs muscles (quads, hamstrings, glutes, calves, ect.) and burn loads of calories but, have been proven to be dangerous if performed incorrectly due to muscle tightness.

Stretching is a great way to prevent injury while performing a Barbell Squat. These stretches and movements can include,

Bird-Dogs https://www.youtube.com/watch?v=-LRjkbEy-qU

Cat-Cows https://www.youtube.com/watch?v=JJkjIKlimW8

Figure 4 Leg Lock https://www.youtube.com/watch?v=b825OX2vegM

Floor Bridges https://www.youtube.com/watch?v=LVD7WoIJwGA

Pigeon Pose https://www.youtube.com/watch?v=FVlX5HNKamw

Lying Leg Crossover https://www.youtube.com/watch?v=TtTkNuscb5U

Couch Stretch https://www.youtube.com/watch?v=Fg-lwNBzVV8

A quick video tutorial has been attached to all stretches and mobility movements. All can be done in your own living room. All of these stretches will help keep you back and legs healthy and prepare them for squatting.

These movements are also useful for promoting overall health and flexibility in loads of everyday actives we all do everyday.

Below I have attached a quick study of the importance of mobility in order to promote proper squat form and prevent injuries.

https://www.ncbi.nlm.nih.gov/pubmed/28301442

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University of Massachusetts Amherst

161 Commonwealth Avenue, University of Massachusetts Amherst, MA 01003

UMass Campus Recreation

By,

Rory McMahon

UMass Personal Trainer/ Programming Assistant