Have you ever done wall squats? Do you know what a wall squat is? My problem is when people over simply either the Squat or the Deadlift. They seem simple, but you should really know what you are doing. Here is basic video of a wall squat I put up.
Wall Squats Reason 1: Form
I would say that the most common incorrectly performed movement in the gym would be the squat. People just don’t understand the basic principles of the squat. A Â few years ago I was squatting 445lbs. and thought there was no way I could be squatting incorrectlyÂ becauseÂ of the weight I was moving. That 445lbs came with frequent knee pain andÂ decreasedÂ flexibility. It was a hard pill to swallow, but I was squatting incorrectly and I had to relearn how to squat.
It’s easier to start and develop good habits than to change bad ones.
In my opinion if you cannot perform 5 wall squats in a row, you should not be squatting with weight. There is no cheating in a wall squat. You have toÂ immediatelyÂ lead with the hips and butt going outward, the knees have to stay behind the toes, and you have to keep your spine straight. If you develop some good wall squatting form your body will forever thank you when you start really loading on the weight.
Wall Squats Reason 2: Balance
The wall squat will give you a very good sense of balance. You will have to learn that your weight must be on your heels and you will learn how to move your body correctly. If you don’t, you fall backwards or stick your face into the wall.
The true test of accuracy and balance would be how quickly can you perform perfect wall squats. Now this is not a workout and your goal should be doing them correctly. But if you develop such good balance and form that you can do 10 wall squats in a row really fast without getting off balance you have developed a good squat.
Wall Squats Reason 3: Flexibility
If you never do squats or wall squats you will realize that it takes a good amount of flexibility. It is really going to take some concentration to correctly use your hips and your back to correctly perform a wall squat.
Once you start to develop your squat you will realize that to fully open the hips and to correctly use your lower back takes a good amount of flexibility. I recommend stretching out the hips and back before performing wall squats. Then the wall squat itself will help you become more flexible in these areas. Which will in turn give you more power in the movement once it is fully developed.