There are many things to learn and practice if you are new to the squat and want the best possible results, such as straightening your back and controlling rotation of your hips.
But the obsession with getting into the best possible shape once you start squatting can lead to analytical paralysis instead of the perfect squat, and you could miss the location of one of the most important parts of your body – your head.
In short, the position of your head when doing a squat can really make or break your squat as your body positioning often follows the lead of your head. Proper head positioning can help you avoid injury and create more strength, but looking at the ceiling while doing heavy squats squats squeezes the discs in your neck, hyperextends the neck, pushes the hips forward prematurely, increases knee flexion, and can be easy Neck Pain Lead and Injury.
On the other hand, looking at your feet can cause unnecessary flexion of your spine and potentially affect your balance.
What should your head position be like when doing a squat?
It is actually quite simple. The general rule is that your neck should be kept in line with your torso and should maintain a straight line from your head to your waist. You can also tilt your head back a bit and pull your chin up slightly. Find a point on the floor in front of you that feels comfortable and look down at an angle instead of straight down. This will make it easier to reach and hold your back angle while your cervical spine remains neutral.
Depending on their training stage and body composition, some exercisers can look up without compromising their safety, but these guys are exceptions to the rule and should not be viewed as role models for the average strength athlete.
As a beginner to low bar squats, looking slightly down while maintaining a neutral spine can help you train the rear chain more effectively. However, as you move into moving heavier weights, it is better to look forward and never tilt your head up. This will keep your upper back tight and aid in a successful lift.
With enough practice, you can find out which direction is most comfortable to direct your gaze in without damaging your shape and increasing the risk of injury. But no matter where your eyes go, ALWAYS keep your cervical spine neutral as this is the main characteristic of a proper squat, even if it limits the weight you can handle. Quality should be more important than quantity if you want to make real profits and avoid painful injuries. If more people followed this simple advice, the squat could finally defeat its invalid reputation as a dangerous exercise.