The video discusses common mistakes people make when squatting that can lead to lower back pain and injury. The three main mistakes are:
1. "Butt wink": When the pelvis tilts posteriorly and the tailbone tucks under, causing the lower back to round. This is often due to poor ankle mobility, which can be fixed by incorporating ankle mobility stretches and exercises.
2. "Good morning squat": When the hips shoot up first and rise at a faster rate than the chest, causing the bar to shift forward and the upper body to lean excessively. This can be fixed by focusing on keeping the chest upright during the ascent and ensuring the hips aren't shooting back.
3. Breathing technique: Breathing in on the way down and out on the way up can cause instability. Instead, take a big breath into the abdomen, brace the core, and hold the breath as you go down and come back up.
To avoid these mistakes, it is recommended to film yourself squatting, practice pause squats, and use various cues to help maintain proper form. Additionally, using a breathing technique that increases intra-abdominal pressure can help stabilize and protect the lower back.
Here are the key facts extracted from the text:
1. Squats are one of the most commonly cited injury-causing exercises in the gym.
2. Lower back injuries are the most frequent site of injury when squatting.
3. The spine is biomechanically the most vulnerable joint when squatting.
4. "Butt wink" is a term used to describe when the pelvis posteriorly tilts and the tailbone tucks under during a squat.
5. Research indicates that this subtle rounding of the lumbar spine is associated with spinal disc injuries.
6. Restricted ankle mobility can contribute to lower back stress and lumbar flexion during a squat.
7. Two recent papers found that restricted ankle mobility increased lower back stress and lumbar flexion during a squat.
8. Increasing ankle mobility can help reduce the risk of lower back injuries during a squat.
9. Exercises such as weighted ankle stretches, wall ankle stretches, and deep squats can help improve ankle mobility.
10. Using a wider stance and lifting shoes with a heel lift can help reduce the risk of lower back injuries during a squat.
11. A "good morning squat" is a term used to describe when the hips shoot up first and rise at a faster rate than the chest during a squat.
12. This type of squat can increase lumbar forces and shear stress on the spine.
13. Keeping the chest upright during the ascent and ensuring the hips aren't shooting back can help minimize these forces.
14. Pause squats can help force the quadriceps to remain involved during the most difficult parts of the squat.
15. Breathing techniques that increase intra-abdominal pressure can help stabilize and protect the lower back during a squat.
16. Multiple papers have shown that this type of breathing technique can significantly reduce spinal compression and lumbar load.
17. Taking a big breath into the abdomen and bracing the core can help increase intra-abdominal pressure during a squat.
18. Exhaling and resetting at the top position can help maintain this pressure throughout the rep.