Deja de hacer sentadillas así (¡Salva tus articulaciones!)

A joint is the union of two or more bones. This type of tissue is one of the most delicate in the human body due to its constant wear and tear. However, people who do intense exercise routines tend to neglect joint care. That's why it's common for people who train intensely to suffer from joint pain in the short or medium term. And the real problem arises when joint pain develops into long-term injuries. Joint care is just as important as muscle and bone care. And believe me, you don't want to grow old with joint pain. So if squats are part of your exercise routine, this video is for you. The advantage of doing squats is that they activate many different muscles, but at the same time, they put wear and tear on several joints. So let me teach you how to do squats in a way that protects your joints and helps you avoid the most common problems. 00:00 Joint Health 00:23 Mistake 1: Hip Position 02:07 Mistake 2: Slouching 04:40 Foot Balance 07:40 Mistake 4: Bar Trajectory 🔽Like and Subscribe🔽 https://www.youtube.com/@JeremyEthier... Other related videos: Unlock Your Mobility in 5 Minutes (DAILY STRETCH)    • Desbloquea tu movilidad en 5 minutos (ESTI...   How to WAKE UP Your Glutes (DO IT DAILY!) with Dr. Stuart McGill    • Cómo DESPERTAR tus glúteos (¡HAZLO A DIARI...   Bigger Quads: 5 Mistakes That Keep Your Legs Skinny    • Cuádriceps más grandes: 5 errores que mant...   If you want to keep your joints healthy and increase your strength, then stop doing squats like this. I'll show you the 4 main mistakes. Mistake 1: The first mistake has to do with how your hip structure determines the optimal foot distance and position for squats. This is something I already discussed in a video about deadlifts, which I recommend you watch later. But the same principle applies here to squats. If you try to use a position that doesn't fit your anatomy, you'll often have trouble lowering yourself during the squat and you might feel a pinching or something blocking your hip that prevents you from squatting any further. Experiment until you find the foot angle that feels best and allows you to squat down further, which will be the ideal squat position. Mistake 2: You should minimize glute flexion. The first step is simply to limit your range of motion. For example, if you try to go below parallel and notice a significant arch, it might be a good idea to limit your squats to parallel. Sometimes, gluteal flexion is caused by ankle mobility issues. If you have stiff ankles and try to do a deep squat, once you reach the limit of your ankle mobility, your lower back will begin to arch to compensate and go even lower. Mistake 3: Your feet are vital in stabilizing your body while squatting, as you make slight forward and backward, and left and right movements that your feet will have to correct. Pay attention to how you distribute your weight while squatting. Before lowering yourself, grip the ground with your feet and distribute your weight across these three points: your heels, the base of your big toes, and the base of your little toes. This will form a stable tripod structure. Next, when you perform the squat, instead of shifting your weight to your heels or toes, make sure each of these three points is in contact with the ground and that the weight is evenly distributed between them. Mistake 4: This has to do with the bar's trajectory. To lift the heaviest weight possible and avoid putting excessive pressure on your knees or lower back, the bar should travel straight through the squat. But a common mistake is letting your chest drop forward and your hips rise during the upward movement. This shifts the bar forward from the midline, which can put more pressure on your lower back. The goal is to lower your hips and chest simultaneously to maintain a straight bar path. Switch your regular squat routine to double-pause squats for a few weeks. Don't forget to like, subscribe to the channel, and see you next time. Jeremy Ethier For business inquiries, please email our agent: [email protected]