Squats, Highly Effective but Risky
Exercise Must Be Performed with Proper Form
A famous Indonesian bodybuilder with over 30,000 followers died after breaking his neck while squatting with a barbell weighing over 200 kg.
On the 23rd (local time), Southeast Asian media including The Straits Times simultaneously reported the death of bodybuilder Justin Vicky (33).
He had been actively working locally as a bodybuilder, personal trainer (PT trainer), and fitness influencer.
The accident occurred on the 15th at a gym located in Sanur, Bali, Indonesia.
At the time, he was squatting with a barbell weighing 450 pounds (about 204 kg) when he could not handle the weight and collapsed, causing his neck to break. He was immediately transported to the hospital and underwent emergency surgery but ultimately passed away.
At the time, a man was assisting Vicky with his workout but was unable to prevent the accident.
Earlier, just 10 days before the accident, he posted a video performing the same exercise, warning about the effects and risks of barbell squats.
After news of Vicky's death spread, his colleagues and the fitness community mourned his passing on social media. His peers expressed condolences, saying, "He was a very polite and wonderful person," and "He was more than a fitness expert; he was passionate about helping others change their lives."
Meanwhile, squats are considered a representative indoor exercise that can be easily done at home. The exercise involves standing with feet shoulder-width apart and repeatedly sitting down and standing up until the thighs are horizontal, which helps strengthen lower body muscles such as the hips and thighs.
However, incorrect squats can be harmful to joint health. For example, if the knees extend too far beyond the toes, the center of gravity shifts to the knees, causing pain.
When performing squats, the knees bend significantly, and improper posture ultimately burdens the knee joints. Additionally, the Achilles tendon can stretch, increasing the risk of tendon injury, which can lead to ankle injuries.
The correct squat posture requires placing the feet hip-width apart. The difference between squats and everyday sitting and standing is that the pelvis is pushed back first. Also, the knees should not go beyond the toes, and the center of gravity should be on the heels to avoid putting stress on the knees.
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