In a quest for better health and strength, the author embarked on a journey by booking a weightlifting class focused on back squats with a 40kg (90lb) barbell. While this weight might not seem significant to seasoned lifters, it marked an encouraging start for the author. The experience proved to be so enlightening that another lesson was promptly scheduled. This decision aligns with advice from movement coach Daniel Zivatovic, who emphasizes the importance of patience in mastering the squat.
Zivatovic suggests that while learning to squat, individuals should not be too hard on themselves. He points out that squats become particularly beneficial with added weight, playing a critical role in maintaining strength as one ages. The author’s understanding deepened with a simple yet profound realization during a mundane task—picking up dog waste from the street. This moment underscored that squatting is an inherent movement humans naturally perform.
“It’s foundational for everything we do, from getting off a toilet to standing up from a chair.” – Laura Kummerle
In many parts of the world, including Asia, Africa, and continental Europe, squatting serves as a common form of communication and interaction. The movement’s universality reflects its importance in daily life. Despite the author's initial attempt at a basic bodyweight squat lacking grace, it was a significant first step towards improvement.
Zivatovic, who also works as a physiotherapist, notes that ankle flexibility often poses more challenges than knee issues when performing squats. Laura Kummerle, another physiotherapist, advises standing with feet about hip-width apart and toes slightly turned out to around 30 degrees for optimal positioning. She reassures that bending knees beyond the traditional 90-degree warning is generally safe if approached gradually.
“Single-leg squats are going to be a lot more challenging than double-leg squats because a) you are essentially doubling the weight, and b) there’s a balance component.” – Kummerle
Kummerle also suggests enhancing ankle flexibility by raising the heels an inch or two during squats. This adjustment can lead to improved squat performance. As confidence and strength build, individuals can explore more complex variations such as goblet squats, split squats, and cossacks, further diversifying their workout routines.
“Don’t be afraid to load the squat at some point, because it will be incredibly useful, especially as you age. Lots of people think, ‘Oh, I need to train less.’ No, as you age, you need to train more.” – Zivatovic
Zivatovic emphasizes the importance of incorporating loaded squats into fitness routines to combat the natural decline of muscle strength with age. He encourages people not to focus excessively on imbalances unless they cause significant issues. Instead, motivation should be directed towards enhancing activity levels and improving lower body mobility and strength.
“We used to assess people and talk about imbalances,” – Zivatovic
“I don’t think that’s a good approach, because unless you’re so imbalanced that it’s causing you severe issues – which is rarely the case – you don’t need more fear. If anything, we need to motivate people to be more active, to get closer to the floor, to work on their lower body mobility and flexibility and strength, because that’s one of the main factors of longevity.” – Zivatovic
Zivatovic's insights reflect a broader perspective on fitness and wellness. He advocates for an approach focused on encouraging movement rather than instilling fear over potential imperfections or imbalances.
“No one is going to squat the same way,” – Zivatovic
Understanding that each individual will have a unique squatting style further demystifies the exercise, making it accessible to all. This personalized approach ensures that everyone can benefit from the myriad advantages squats offer.