Bio-mechanical red lights: How to avoid getting hurt exercising.

box-squat-2Gonna keep this short and sweet. People get injured during activities in the gym quite often because they are performing movements…they can’t do yet (due to physical restrictions). It’s not heavy lifting that increases risk of injury, it compensated bio-mechanics. That means a physical inability to move efficiently. This should be distinguished from a lack of skill. Practice develops skill, however practice won’t remove physical restrictions. Bottom-line? Bad Squat! Red Light! No Weight…yet.



Try this test: Face the wall as shown and squat, without your knees or face touching the wall. Did it look like this? IF so, then you have numerous physical restrictions to “smooth out” before you should squat with weight. In fact, you should be focusing your effort on “brushing and flossing” your muscles and joints instead of loading them with weights. This picture to the left, is an example of a failed squat test…so off to squat remedial school you go!



Your first step in being able to pass the squat test is to “smooth out” the physical restrictions in your body that prevent you from being able to squat efficiently. You will be doing a lot of this in multiple locations, (hey you gotta floss all your teeth right?) and checking the progress by practicing the fall the wall squat. It won’t really take that long. Many people move from fail to pass in a month.


SAMSUNGHere is a solid A on the squat test (That’s me by the way). If you can do this with no weight, then you can safely begin to load the movement. That’s the key; you must be able to master the movement before you begin to load the exercise.

Bottom-line? Good Squat! Green Light! Practice to develop skill…get a BIG squat if you like.


Believe it or not, Mr. Monster Squatter (not moi by the way) is actually safer than “Mr Headband” with 45lbs  at the top of the page.  His superior bio-mechanics keep his body and joints from taking a beating, even with 675 lbs. on his back!
high bar






Look, even if lifting heavy weights isn’t a goal of yours, focusing on improving bio-mechanics, removing physical restrictions, brushing and flossing your muscles and joints, WILL result in lifelong pain free movement. More than just an overlooked part of a fitness routine, it’s an overlooked but critical part of personal hygiene. You need to have a good squat (not necessarily a BIG squat). IF your squat is bad, it won’t be big for long!

Published by Mario Hostios, Speaker, Trainer, Author

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