The squat as a foundational movement pattern and exercise is becoming more of a staple movement in physical rehabilitation, fitness and sports performance training. As this type of exercise gains in popularity, we should take a look at not only its benefits, but also its safety.

It’s that time of year again for a lot of us here in Colorado when we dust off the ski boots, strap the snowboards to the roof, and head up to the mountains. Skiing and snowboarding both require a combination of strength, endurance, agility and balance to keep you upright as you head down the hill.

In a previous post, we discussed how kettlebells allow you to replicate many of the basic movements you make in everyday life. This type of strength training helps you re-establish natural movement patterns, learn how to handle unstable loads without thinking about it, and reduce the risk of injury.

The squat exercise continues to have a dual identity in the realms of fitness, sports performance, and physical rehabilitation. On one hand, an exercise like the barbell back squat is in an elite category for its ability to build full body strength, especially in the legs. It has even been called the “King of exercises” by some enthusiasts. On the other hand, there is a polar opposite perspective in the industry where squatting is misconstrued as a negative exercise that increases wear and tear on the knees.

I can't claim to be an expert yogi, but I have been practicing for over a year with a fantastic instructor (shout out to Joanna Wilson). Yoga has added much value to my life. As a physical therapist and former Division 1 softball player, most of my fitness has come in the more standard forms of weight lifting and running. I also did some Pilates to build core strength and coordination after sustaining an injury of my own.

So you want to throw, swing or hit harder. But how? I remember playing high school volleyball and one of my coaches used to yell “HIT HARDER!” And all I could think was “Well, if I could I would!”‍ Sure, there are plenty of things about your throwing, swinging or hitting mechanics that can be tweaked and fine tuned to improve velocity and power. However, much of your ability to do this comes from the strength and muscle control you’ve developed in the off season.

You stretch, you feel better, and then the tightness comes right back. What gives?

Have you ever wondered: What does a physical therapist actually do? Aren’t they just for people who have had surgery? Don't they just do massage? How can they possibly help me with my overhead sport? These are some of the questions we hear all the time from athletes.

Kettlebell training involves basic, fundamental movements that mimic many of the movements you make in everyday life, such as carrying uneven loads, bending over, squatting and getting up off the ground. Some kettlebell exercises are explosive movements (ballistic), while others are slow and deliberate (grinds).

Three times a year, I have the exciting opportunity to teach about the power of neuromuscular activation to the Washington Capitals NHL Hockey Team.