Comments on: Safe Squat Technique

By: Home Exercises to Strengthen Bones

Home Exercises to Strengthen Bones — Tue, 09 Mar 2021 07:22:30 +0000

[…] when done with the proper form and without the addition of weights, squats are a safe and effective weight-bearing exercise to strengthen […]

By: Margaret Martin

Margaret Martin — Sun, 14 Jul 2019 01:58:37 +0000

In reply to Kathy. Hi Kathy, Thank you for your question. Yes as long as the bar is resting across your shoulders and not on your neck (it sounds idiotic to mention this but I have seen it!). The LIFTMOR study in Australia incorporated weighted squats using a barbell 5 reps X 5 sets with very good results. So as long as your form is good I encourage you to keep lifting. I wish you all the best. Margaret

By: Kathy

Kathy — Tue, 09 Jul 2019 18:49:57 +0000

Hi Margaret, is it safe to do squats with a barbell using a squat rack? I’ve been lifting for years with no problem.
Thanks,
Kathy

By: Nancy

Nancy — Wed, 30 Mar 2016 13:55:38 +0000

When doing squats, is it safe for weights to be on your shoulders if you have had a fractured spine? Or better to holding them to your side of your body? Thank you!

By: Margaret Martin

Margaret Martin — Tue, 26 Jan 2016 01:59:33 +0000

In reply to Nina Germeyer.

Hi Nina,
Sorry for the delay in responding – the Holidays got in the way. Please see my response to deadlifts above. All the best!

By: Margaret Martin

Margaret Martin — Tue, 26 Jan 2016 01:57:44 +0000

In reply to Juliet Parker. Hi Juliet, As a rule I do not teach deadlifts to my clients with low bone density or osteoporosis. I believe there are safer exercises that target the same muscle groups without putting the spine at risk. As for the number of repetitions 3 sets of 8 reps would be more bone building than a one set of 25 reps. Stay strong, safely!

By: Margaret Martin

Margaret Martin — Tue, 26 Jan 2016 01:37:31 +0000

In reply to Janus.

I teach “air squats” a.k.a. squats without additional weight with the arms at the chest or on the hips so that – see chair squats in my book – so that individuals get used to having their arms in and not out in front of them which is more loading on the disc of the spine.

By: Juliet Parker

Juliet Parker — Sun, 24 Jan 2016 05:18:44 +0000

Hi Margaret, I would also like to know what you think about deadlifts. I have been going to a special ‘bone clinic’ for osteoporosis and they teach us to do a deadlift. Some of the ladies are lifting their own body weight in the deadlift. We are taught to use a straight bar with weights and lift 25 times in each session

By: Janus

Janus — Tue, 12 Jan 2016 03:54:14 +0000

What about air squats?

By: Nina Germeyer

Nina Germeyer — Tue, 29 Dec 2015 22:05:21 +0000

What is your position on deadlifts? Either with a straight bar, hex bar or kettlebell. Are deadlifts also unsafe for osteoporosis? Deadlifts are hip-centric as opposed to quad & knee-centric like the squat. But the spine is actually even more vertical in a deadlift than a squat.
Thank you for a fantastic blog.
Nina