Squeezing the Abs During Back Squats

If the squat is not a staple in your workout routine, it should be. The American College of Sports Medicine, or ACSM, is a leader a sport science research and encourages you to squat, as long as you are aware of proper positioning. Still some people believe squatting is bad for your back, but current research has shown that proper abdominal integration can keep you safe.

  1. Technique

    • ACSM gives detailed instructions on how to avoid injury while squatting. They recommend starting with you feet shoulder-width, and controlling your speed as you descend. Holding your breath on the descent, and exhaling after the "sticking point" -- the hardest part of the lift -- will keep you strong and stable. Do not attempt holding your breath while lifting weights if you have high blood pressure. Keep your feet flat on the floor throughout your full range of motion -- at the top you are standing completely upright, without locked knees; at the bottom position, your thighs should be parallel with the floor. Your lumbar spine should be in its natural, slightly arched position throughout the lift.

    Core Stability

    • A rigid torso is a key element in a proper squat. The bar during the back squat is held across your shoulders, your legs are doing most of the work and your abdomen is the link between the two. Stuart McGill, a biomechanics researcher from Waterloo University, has long stressed the link between squatting and tight abdominals. McGill’s research has shown that squatting with poor abdominal activation can easily lead to disc and vertebra injury.

    Intra-Abdominal Pressure

    • Intra-abdominal pressure is a vital component of core stabilization. Your abdomen can be thought of as a coffee can, the sides are core muscles, the bottom is your pelvic floor and the top is your diaphragm. A study published in 2010 in “Advances in Experimental Medicine and Biology” describes your diaphragm as “the only organ which all mammals have and without which no mammal can live.” When your diaphragm is functioning properly, your stomach fills with air when you inhale. Tightening your abs will push force inward, while your diaphragm pushes force outward. This is intra-abdominal pressure. McGill’s research has shown that intra-abdominal pressure utilizing the diaphragm and abdominals protects your spine against injury during exercises like the back squat.

    Considerations

    • Although squatting can be beneficial, there is risk involved when entering any exercise program. Talk to your doctor before starting a weightlifting regimen and seek out a qualified trainer to assist you. Your trainer will be able to teach you the most effective ways to use your abdominals to stabilize your body while squatting.