Keeping Your Arms Out When You Squat: Here is What You Risk

Squats are a staple exercise for building lower body strength and power, but did you know that the position of your arms can make a big difference in your results?

Keeping your arms out in front of you when squatting is a popular technique, but is it really safe and effective?

In this post, we’ll explore the risks and benefits of this arm position and help you make an informed decision about how to optimize your squat form.

Keeping your Arms Out in Front of you When you Squat is incorrect here are the reasons why and the risks involved:

Keeping arms out in front will put more stress on the wrists and elbows.
Can decrease the squatting position’s stability.
It can cause lower back pain.
It can lead to inaccurate movement patterns.
can cause the knees to come in front of the toes.

Table of Contents

Can put more stress on your wrists

Yes, keeping your arms out in front of you while squatting can put more stress on your wrists and elbows. When you hold your arms out in front, you create a lever arm that increases the torque and stress on your joints.

Specifically, keeping your arms out in front can cause your wrists to bend back excessively, which can strain the wrist joint and the surrounding muscles and tendons.

This can lead to wrist pain, inflammation, and even injuries such as wrist sprains or tendonitis. Likewise, keeping your arms out in front can also place more stress on your elbows.

This is because the weight of the bar or your body is being transferred through your arms and onto your elbows, which can cause discomfort or pain in the elbow joint or surrounding muscles.

In contrast, keeping your arms close to your body and holding a barbell across your upper back can help distribute the weight more evenly and reduce the stress on your wrists and elbows.

This can help you perform the squat exercise more comfortably and safely, with less risk of injury or strain on your joints.

Can decrease the squatting position and the stability.

It can decrease the stability of your squatting position. By extending your arms forward, you shift your center of gravity forward as well, which can make it harder to balance and maintain a stable position during the squat.

This can be particularly problematic if you are squatting with a heavy weight or if you are performing multiple repetitions.

As your muscles fatigue, your form can become compromised, and the added instability from your arms being out in front can increase your risk of losing your balance or toppling over.

On the other hand, keeping your arms close to your body during the squat can help you maintain a more stable position. This is because you are able to keep your center of gravity closer to your body, which makes it easier to balance and control the weight.

By keeping your arms close to your body, you can also engage your core and upper body muscles more effectively, which can further enhance your stability and control during the squat.

Overall, keeping your arms close to your body can help you perform the squat exercise with better form and reduce your risk of injury or instability.

It can cause lower back pain.

This is because extending your arms forward can cause you to round your upper back, which can increase the curvature of your spine and place more stress on your lower back muscles.

When your upper back rounds during a squat, it causes your spine to flex forward, which can compress the intervertebral discs and strain the muscles and ligaments in your lower back.

This can lead to lower back pain or even more serious injuries such as herniated discs. In contrast, keeping your arms close to your body and your chest lifted during the squat can help you maintain a neutral spine position, which distributes the weight more evenly and reduces the stress on your lower back.

This can help you perform the exercise more comfortably and safely, without placing unnecessary strain on your lower back muscles or risking injury.

If you experience lower back pain while squatting, it is important to check your form and make adjustments as needed.

Consider working with a trainer or physical therapist to ensure that you are performing the exercise correctly and to develop a plan for reducing your pain and improving your technique.

It can lead to inaccurate movement patterns.

Extending your arms forward can alter your body’s alignment and mechanics, which can affect how you perform the exercise.

When your arms are out in front, you may compensate by leaning forward or shifting your weight onto your toes, which can throw off your balance and change the angle of your squat.

This can result in inaccurate movement patterns that can reduce the effectiveness of the exercise and increase your risk of injury.

Moreover, inaccurate movement patterns can also reinforce poor habits that can affect your performance in other exercises and activities.

For example, if you regularly perform squats with your arms out in front, you may develop muscle imbalances or compensations that affect your posture, mobility, and overall movement patterns.

To prevent inaccurate movement patterns, it is important to focus on proper form and technique when performing squats or any other exercise.

By keeping your arms close to your body and maintaining proper alignment, you can ensure that you are engaging the right muscles and performing the exercise correctly.

This can help you develop good movement patterns that translate to better performance and reduced risk of injury in other activities as well.

Can cause the knees to come in front of the toes.

Extending your arms forward can shift your center of gravity forward, which can cause you to lean forward and push your knees past your toes.

When your knees come in front of your toes during a squat, it places extra stress on your knee joint and can increase your risk of injury.

This is because it can cause your knees to bear more weight than they are designed to handle, which can strain the ligaments, tendons, and cartilage in the knee joint.

To prevent your knees from coming in front of your toes during a squat, it is important to focus on proper form and technique.

By keeping your arms close to your body and your chest lifted, you can maintain a neutral spine position and keep your weight evenly distributed over your feet.

Additionally, make sure to push your hips back and down as you lower into the squat, which can help you maintain proper alignment and prevent your knees from tracking forward.

You can also focus on engaging your glutes and hamstrings during the squat, which can help you control your movement and maintain good form throughout the exercise.

Conclusion

In conclusion, keeping your arms out in front of you when squatting can be a risky move that puts unnecessary strain on your back, shoulders, and wrists.

While it may provide some benefits in terms of balance and stability, there are better ways to achieve these goals without sacrificing your safety or performance.

By focusing on proper form and alignment, you can get the most out of your squats and reach your fitness goals with confidence.

Mike- JSquat.com

Hey there, it’s Mike Rrsq, the Editor-in-Chief over at Jsquat.com, and I’m absolutely obsessed with all things squat fitness! I’ve been lucky enough to get some serious recognition for my work in this field. With a solid background in the fitness and wellness industry, I’ve been there right from the get-go, helping shape this website into what it is today.

You see, I’m not just the boss around here; I’m also a passionate contributor. I love sharing my insights through my articles, and trust me, they’re not your run-of-the-mill stuff. Each piece I write is a labor of love, filled with my expertise and real-world experience in the fitness universe. So, if you’re into fitness and looking for some inspiration, you’re in the right place!