I Love a Good Challenge
My last two posts introduced a couple of fitness challenge balance tests (The Sharpened Romberg and The Stork-Stand) that help to assess physical fitness. I hope you had the opportunity to try out the tests on yourself or a friend. I always enjoy testing myself with a new skill, but I don’t get discouraged if the skill is too difficult. Rather, I view the challenge of mastering a new skill as an opportunity to improve my physical fitness and quality of life. What else would you expect from this Kansas City Personal Trainer?
The Importance of Squatting
I have another test for you today called The Bend and Lift Test. Don’t panic! This test does not directly involve balance, like the previous tests. This test evaluates the levels of stability and mobility of the entire body as it moves through one of the primary movements of daily life. For example, the action of bending down and picking up a child or a potted plant involves squatting. You are risking injury if you do not squat as the body is designed. And, if squatting is painful or difficult for you, your activities of daily living and independence may suffer.
Squatting involves the stability and mobility of multiple body parts – namely the foot, ankle, knee, pelvis, hips, spine, shoulders and head. If there is a problem with one part, the whole chain is compromised. The body then compensates with improper movement, which often leads to pain and chronic faulty movement patterns. I can hear that song in my head right now, “…the leg bone’s connected to the knee bone…”.
As you can see, it is very important for each body part to move properly. Your successful functioning in the activities of daily living is dependent on the ability to execute the squat.
Fitness Challenge – The Bend and Lift Test
So, let’s check out how you squat. Have a friend help you with this test, as your form will need to be assessed from the front and the side. A camera will be helpful to use in this test. It can capture your form and will allow you to review each part of the body at different points in the squat. If you are trying this alone, you will need a mirror in which you can view yourself from head to toe.
STEP 1
Stand with feet shoulder-width apart. Place a small, light-weight item, such as a wooden spoon, to the outside of each foot.
STEP 2
With arms hanging freely to the sides, bend down to grasp the items to lift them off the floor. If you are unable to get low enough to pick up the items, just go to your lowest possible point. Pause at the bottom briefly, for you to note your form or for your friend to take a picture. Pretend that the items are 25-pound weights.
STEP 3
Perform as many repetitions as needed for you to evaluate your movement. Check out your form in the mirror forward-facing and side-facing. Or, have your friend take pictures from the front and from the side. Note what your feet, ankles, knees, hips, back and neck are doing midway down, at the bottom of the squat, and midway up to standing.
After observing your movement and noting how all your joints moved, checkout the video demonstration of this challenge. Compare what you saw in the mirror or in your pictures with the proper form in the video. Do not watch the video before completing the challenge so you can observe your natural form used when squatting.
How Did You Do?
How did your Bend and Lift Test go? Was it a “piece of cake” for you? Fantastic! But don’t rest with that accomplishment without considering what is needed to maintain that fabulous squat form. Everyday stressors, such as maintaining work related postures for long periods of time (sitting at a desk hunched over a computer screen), routinely wearing high-heeled shoes, straining your back playing tennis/golf, or the natural muscle loss that occurs with aging can lead to a decline in that squat form. Mobility work on the involved joints and strength and stability exercises that work the legs and core are necessary to maintain good functional squatting.
Did you find The Bend and Lift Test uncomfortable or unsteady? How did your form compare to the form demonstrated in the video? So many alterations to the proper form can occur for so many different reasons. For example, a history of ankle sprains may lead to the heels lifting off the floor. Inadequate strength in the hips may allow the knees to collapse inward. Core instability may result in the spine rounding out of neutral position. Continuing to allow improper form in squatting can lead to stress and degeneration of the joints involved, inflammation and pain, and the inclination to avoid squatting altogether. When you avoid doing a particular movement long enough, you can lose the ability to accomplish the movement. Obviously, the loss of movement can greatly impact daily activities and lead to a loss of independence.
Make Squatting a Priority
If you struggled with your form in The Bend and Lift Test, don’t despair. The goal is not to make you feel bad about yourself. More importantly, if you desire to be strong and independent and enjoy your favorite activities, this test helps you to identify what you might need to work on.
My clients know the high priority I give to the squat. It is a primal move that human beings are built to do, so I always include some form of squatting in every exercise program that I design. My goal is to help my clients function well so they can do the things they need and want to do. Everyone has to sit down in a car or on a toilet. Therefore, everyone can benefit from continually strengthening their squatting form.
Don’t be shy… comment below! I would like to hear how you did with The Bend and Lift Test. Tell me how your daily routines affect your ability to squat. Do you have a particular issue with your squat that you would like help with? Over the years, I have encountered many dysfunctional squatting patterns and have a variety of interventions that can aid in improving the movement.
If you have a desire to improve your squatting and would like to have my help, complete the inquiry form here and tell me about your goals. Then we can schedule you for your complimentary postural, mobility and balance assessment and get to work improving your physical fitness. And if you want more inspiration or if you are not quite ready to begin working with me, you can join my free e-newsletter just below the inquiry form, to get motivated by an array of health, fitness and nutrition articles.
