Squats And Lunges – Why Should You Care About Body Weight Distribution

Everything you do is body weight distribution, and body weight transfer, as well as balancing (walking is balancing for example). Understand and practice these 3 concepts (and posture) and any exercise or movement you will ever do will be correct. But only if you practice these concepts.


Incorrect body weight distribution simply leads to:

  1. One side of the body will take more of the weight than the other. Thus chances are this side will be over worked, and muscles strained in the long run, while the other side will weaken.
  2. Stress injuries. If you walk, run, squat and lunge while one side of the body takes of weight, and so more of the aggressive impact, it will increase the risks of injuries. It may not happen this year or the next, but after years and years.
  3. Knee pain. This is very common particularly when squatting and lunging, but also standing, walking and running.


When we squat or lunge we are told “knees behind the toes!” Why??? Give the reason why. I’ll tell you why. When the knees go too far over the toes, your body weight distribution is lost. There is more weight going on the front of your feet, while you take the weight off the heels (even if heels are still on the ground). This causes the knees and ankles to take more and more pressure.

Now, that doesn’t mean that you bring the weight back on the heels and lift the toes of the ground. That’s not good either. The solution is The TRIPOD.


How to distribute your weight correctly

Every moment you stand, whatever you do, you will form a tripod with your feet.


When you stand, walk, run, squat, lunge, balance on one leg etc, keep The Tripod firmly rooted into the ground. That’s it. FOCUS.

If you need advice or would like to know more about coaching programs contact me.


Deep Squats – Benefits And Technique

Before chairs came along humans used to squat. In some cultures, such as Indian, they still squat, that’s the natural way for them. In fact that is the natural way for humans, regardless of their culture. We all come from the same source, then we use labels. But that’s just the surface, we all come from the same place, the same source.

What is natural for one is natural for everyone. However, if we stop moving in a certain way the body, the muscles, are not adapted anymore, they “forget” but when they do go back to the natural state if feels amazing.

Squatting is probably the most primitive movement. And, as I always say, your body was designed to move. That is why you have joints, tendons, ligaments. Your skeletal system was designed to be used, and when you don’t it weakens.

Have you ever noticed the fetal position? You were squatting before you were even born!


Benefits of deep squat:

  1. joint strength – ankles, knees, hips
  2. muscle strength – particularly important are the glutes which are stabilizers for the lower back as well as strengthening the hamstrings, thus less risk of lower back pain
  3. core strength
  4. bone health – bone density is affected by the pressure you put on your skeletal system
  5. healthy bowel movement
  6. healthy nerve functioning
  7. improved flexibility and mobility – we all know how we feel then our body is stiff, and as we age, mobility is even more important
  8. reduce risk of injuries – as your body gets stronger and more mobile and flexible
  9. posture – you learn a lot about posture when you learn to squat; you also learn about how to use your muscles in correct sequence


Squatting with weights

When you squat with weights stop at a 90 degrees angle at the knee, or stop when thighs are parallel to the ground.

There are many benefits of deep squatting. But the deep squat is, or should be, part of a series of exercises done on a regular basis. That does not mean every day, although squatting everyday can make a huge difference to your mobility, strength and overall fitness.

So here’s the deep or full squat technique as part of our Wild Workout free exercises.  Click here and find the exercise, it’s free.