Rowing Strength
  • Home
  • About
  • Blog
  • Book
  • Programs
  • T-shirts
  • Schedule Online
  • Virtual Link
  • Resources
  • Contact

That Squat Looks Good on You

1/31/2020

0 Comments

 
Picture

Everyone should be squatting. Not everyone should be married to a specific variation.

Do I have to do back squats to be a better rower? Absolutely not.

Everyone one should be squatting. Not everyone should be married to a specific variation.

Here’s an example from this morning. Same load, different variations, and a VERY, different look & feel. He actually mentioned the Med-ball squat felt much BETTER & HARDER. I can promise he’ll benefit more from the MB version. It’s not perfect, but it’s currently his best squat.

I typically like some sort of front loaded squat for rowers. It allows them to get into a better position without extra coaching. It’s also more similar to the position we’re after in the stroke. Oh, and it’s less load on the spine, more load on the core, that's a win-win.

Find the squat that looks good on you.

It’s kind of like shopping for something that makes you look and feel your best.


Hip Anatomy

One of the reasons certain squats are good for some, and not for others, is based on our hip anatomy. Believe it or not, we all have different hip architecture! Some people are better at squatting narrow, while others prefer a wide stance or somewhere in between. The same rings true for the angle of our feet. No, our feet don't need to be pointed perfectly straight ahead. To read more on this check out Dr. Rusin's article.

Mobility

Another reason for variations in the squat are mobility limitations. Limitations at the ankle, hip, and upper-body can change the mechanics of a squat. Work on your ankle mobility here. Typically, people with mobility limitations perform squats better with an anterior load (weight in the front). When a load is held in front of your body it helps you counter balance and shift your weight backwards. Another option here are heel lifts (slide 2.5-5 pound plates underneath their heels).

Motor Control

Sometimes athletes can have fantastic mobility but still struggle to squat with good form. This may be a motor control limitation. Typically these athletes do best with anterior loaded squats as well. This time it's for a different reason. When a weight is held in front of you it naturally encourages your core to engage. When the core engages the hips can move more freely. Thus, we see improvements in squat form.

Squat Variations

Here are some squat variations that you can experiment with.

Pick the one that encourages your best form and feels the best.
0 Comments



Leave a Reply.

    Author

    Blake Gourley holds a Masters of Science in Sports Performance Training and has over 12+ years of experience working with rowers. Read more

    Categories

    All
    Conditioning
    Injury Reduction
    Movement
    Nutrition
    Performance
    Rigging
    Strength
    Warm Up

      Subscribe

    Subscribe to Mailing List

    Archives

    August 2021
    May 2021
    March 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    March 2016
    February 2016
    September 2015
    March 2015
    February 2015
    November 2014
    October 2014
    December 2013
    August 2013

    RSS Feed

  • Home
  • About
  • Blog
  • Book
  • Programs
  • T-shirts
  • Schedule Online
  • Virtual Link
  • Resources
  • Contact