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How to Use Pilates Concepts in Weight Lifting

Squats Pilates Style

One of the reasons I love Pilates is that it makes everything better, from improving your golf game, to protecting your back while gardening. It can even make you faster in the pool. The attention to details of Pilates and the Pilates basics can help you with the basic moves of weight training, too.


Here are few ways to bring your Pilates training to your squats.

  • Really feel the sits bone (ischial tuberosities in anatomy speak, but otherwise the bones on the bottom of your pelvis that you actually sit on) to heel connection as you stand. This will help your fire up the backsides of your legs, which is why we all the doing squats.
  • As you exhale when you straighten your legs, to come up from the squat feel your deep abs pulling to your spine. Connecting the torso to the power of the legs will help you find, strengthen, and train your core.
  • Use your pelvic floor. As you come to standing feel your pelvic floor pulling up. One way to find this often difficult to feel and slightly taboo part of your body is think of your perineum (or mula bandha for all you yogis) initiating the movement to straighten your legs to stand. Make sure to release the pelvic floor as you bend your knees when squatting.
  • Pay attention to your feet and make sure that you feel both sides of your foot on the ground and that your feet are neither rolling out or in.
  • Last but not least, keep a neutral spine for the entire squat and feel the low abs working with the back muscles protecting your spine.

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