スクワットでフォームが崩れる人へ、よくある例と対策をまとめます!

こんにちはー!
現役ボディビルダー、現役トレーナーの健っす。

今日は大人気のトレーニング「スクワット」のフォームが安定しない人に向けた記事だよ!
対象者は、いわいる中級者向け。
イメージ的には男性で、自分の体重と同重量が10回ギリギリ上がる人くらいのレベルの人へ向けるよ。

スクワットって大人気の種目で、いろんなメディアでもオススメされているんだけど、大変危険で、フォームが難しい種目なんだよね。
はっきり言って、半分程度の人が誤ったフォームでやっていると思っている。

今日は、少しでもあなたのスクワットのフォームが安定するように、または今後より伸びていくようにアドバイスする。

重量設定に関する記事はこちら。
似た感じのベンチプレスに関する記事はこちら。
これらも合わせて読んでほしいね。

バーベルを首の後ろ、中心に置いていない

ベンチプレスでもよくあるんだけど、真ん中を持っていないんだね。
いやいやそんなことない!とお思いだろうが、バーベルが水平に安定しない理由の多くがこれ。
ヤジロベーなのに真ん中を持たないイメージだ。致命的。
だがしかし、バーベルを担ぐと中心が分かりにくい!

対処法をまとめておく。

  • 手の幅をmm単位でしっかり合わせる
    もちろんこれは重要なんだけど、手幅があってても肩甲骨の柔軟性の差などから、結局担ぐ位置がずれることもある。
  • 担ぐ直前に、状態を前傾させて、手の幅と首の位置関係を確認する
    大抵これで大丈夫。
  • 第三者に見てもらう
    スタッフやパートナーに確認してもらうと最高。でもこっちから言わないと、意外と気づいてもらえないと思う。

足の位置がバラバラ

スタンスには沢山のタイプがあって、あまり正解はないと思っていい。
スタンダードには、肩幅か、それより少し広いくらいの足幅と、少し足を八の字にする(スキーの逆)

が、ここで言いたいことは、左右に差がある人が多いんだ。
正面の壁や鏡に対して、左足の方が前に出ているとかだね。

指摘すると「そんな馬鹿な」みたいな雰囲気になるけど、実際ずれているからね。
結構これもある。

対処方法は超シンプルで、足幅を決める際は、実際に足をみてきっちり設定しよう。
ここで時間を掛けると体力を消耗するから、できれば3歩以内で手早く決めたいところ。

腰が左右どちらかにブレる

これもよくある。
しゃがんだ時に腰(骨盤)が、大きく左右どちらか一方に歪む。

この理由なんだけど、もちろん癖や、筋力差もあるんだけど、ずばりハムストリングスや臀部などの「左右の柔軟性の差」が原因になっていることが多い。

しゃがんだ時に、骨盤が右に、左膝が前に、右膝があまり前に出ない、という人は右のハムストリングスや臀部が硬い可能性が高い。左以上に右を重点的にストレッチをしっかりしよう。

逆の人は逆。

ローバーができていない

ローバーはやったほうがいい。
スクワットパッドを使うなんてとんでもない行為だ。

自ら重心を高めて不安定になるようなことをしているようなもの。
これは「上級者」になりたいなら早急に対策すべきだ。

そんな記事はこちら

そもそも正しいスクワットのフォームになっていない

横から見たとき、膝を前に出してはいけない、というのは間違ったアドバイスだ。
逆に、もちろん極端に膝が前に出ているフォームもNG。
これらは人によってやりやすいフォームが異なる、という考え方が妥当。

ローバーや、グリップ、足幅や、八の字具合にもこだわりが必要だ。

俺はスクワットのフォームに関する記事を書いていないので、youtubeなどで調べてみて。
上記と同じようなことを言っていたら信頼できると思う。

逆に、手幅はここ、足幅はこれ、膝は前に出さない、などと言っていたら、その人は勉強不足。

ここから先は、トレーナーが言いたいこと

  • ちゃんとしゃがめ
    公式のルールがあって、太ももが地面と水平までしゃがまないと成功がもらえないんだ。で、大抵の人は結構浅い。一応、水平よりも多少浅い程度であれば、トレーニングとしての効果は充分出る。柔軟性が乏しい人は、むしろ水平までしゃがまない方がバランスよくできるとは思う。
    が、例えば太ももが45度や、もっと浅い人は大勢いる。たぶん、脚を鍛えたいんじゃなくて「やりたい」んだね。
    大抵「ここまでしかしゃがめてないですよ」と指摘すると、「もっとしゃがめていると思っていた」となることが多いね。
    膝を極端に曲げずに、重りだけが妙に伸びてしまうと腰や肘の怪我リスクが増えそうだ。
  • セーフティーバーを設置して
    これマジで危ない。
    仮に立ってこれなかったり、つまずいて転んだりしたら危ないでしょ、どう考えても。
    「あまり重くしないので」と言われるが、横から人がぶつかってくる想定ができていないね。
    逆にセーフティーバーを設定しないメリットを教えていただきたい。
    精神的安心感はもちろん、しゃがみ幅の目安にも使える。
  • 他人に記録を自慢するなら、しゃがみ幅も言え
    ハードコアなジムであれば「俺スクワット180kg!」と自慢されても、それ公式記録?と火の玉ストレートのツッコミが入る。

まとめ

バーを載せる場所や、足の置き場所など、初歩的な歪みがないかチェック。
次点で左右の柔軟性の差が現れるかも。

以上!

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