Squatting.
At one stage or the next we all fall in love with it.
But there's no question that when we're first starting out, we can struggle with getting the technique right.
But the good news is there's some great research into this very area (1).
So let's take a look at it!
BENEFITS OF SQUATS
Squatting isn't only beneficial for those of looking to increase muscle mass in our legs; it's also used to improve athletic performance.
Squatting helps with the coordination of all muscle groups whilst strengthening prime movers required for explosive movements used in a variety of sports - I'm talking about things like lifting, running and jumping (2).
But even if you're not in this cateogry, learning to nail your back squats helps you perform better in everyday life, such as helping you lift heavy objects.
Furthermore, being strong and functional in this manner also improves quality of life (3).
HOW TO SQUAT - GETTING THE TECHNIQUE RIGHT: BREATHING
Before you lift the bar off the rack, the research suggests we inhale to 80% of our ability whilst holding our breath.
This is in order to increase intra-abdominal pressure to ensure our vertebral column is stabilised. This prepares our spine (which the researchers refer to as a "flexible rod") to handle the weight.
The other thing to think to remember is the diagonal direction your torso must be pointing in after your descent, pictured below.
This is vital to ensure you don't put yourself at risk of an injury.
FOOT POSITION
It's also important that your feet stay flat on the floor at all times.
If you're starting out, recommendations are to have your heels roughy shoulder width apart and your toes facing straight or outward, but by no more than 10 degrees.
NECK AND HEAD POSITION
Keeping your neck upright as seen in the picture above is important.
If you have neck pain and cannot move it around properly, then you musn't start or continue squatting until you have fixed this issue.
The image below shows what you DON'T want to be doing.
Having a strong head and neck alignment during squatting provides you with a balanced and strong platform during the squat (4).
Getting this wrong can cause your spine to be placed in the wrong posistion, and call upon other sections to hold the load - something you don't want (4).
Moreover, a poor head/neck position can translate into injury (4).
No thanks!
GAZE DIRECTION
Where you're looking can be very important for a solid squat and one that doesn't put you at risk of injury.
Whilst gaze direction and head position are independant, they are closely related; both influence spinal kinetics (motion) (3).
The picture below is what you're aiming for.
As you can see, gaze should be right ahead or even slighty upward (4).
The suggestion by researchers is that a downward gaze isn't the best option on the way up during a squat, as we tend to move in the direction of where we are looking.
Therefore, it's recommended we look up slightly during our ascend, as it may help us lead with our head and chest, and prevent us raising our hips first on the way back up (1).
UPPER BODY POSITIONING
As you can see above, the chest must be facing out and held upward to allow your torso to be in the more straight position as seen above (5).
Keep your body in this formation the whole time!
Your shoulders should be rolled back slightly and not rolled forward.
Getting all of this right means the major muscles in your back will offer support to maximise the stability of your spine (6).
Check out the picture below.
The image below is a great example of what NOT to do.
Your hips must remain square and stable, with minimal movement during a repetition - with the positioning of your thigh bones (femurs) symmetrical the whole time, as evident in the picture below.
SHIN ANGLE
A positive shin angle is also important - check out the below photograph.
What you don't want is your knee coming out past your toes as you can see below.
SQUATTING DEPTH - HOW DEEP SHOULD YOU SQUAT?
This is very important - not squatting deep enough doesn't allow for your hamstrings and glutes to be fully worked (1).
Also, research shows that not squatting to a proper depth "can influence quadriceps-dominant sport skill performance that can limit performance and increase injury risk" (7).
Some will say that squatting below parallel increases your risk of injury in the knee, but this suggestion is scientifically unfounded (3).
In fact - squatting below parallel may actually improve knee stability if done properly, and may reduce the risk of injury to your knees (8).
Take a look at this image below.
You'll see how the subject achieves good depth with the thighs parallel to the ground.
This is your minimum requirement.
You'll see also how there's no instability at the knee, hips or ankle - it's a nice smooth movement which is just what you want.
So there we have it, some foolproof tips that should make squatting a breeze!
"Stay Fit, Stay Flexed!"
REFERENCES
(1) Schoenfeld et al. The Back Squat: A Proposed Assessment of Functional Deficits and Technical Factors That Limit Performance. Strength and Conditioning Journal: December 2014 - Volume 36 - Issue 6 - p 4-27.
(2) Escamilla RF. Knee biomechanics of the dynamic squat exercise. Med Sci Sports Exerc 33: 127–141, 2001.
(3) Schoenfeld BJ. Squatting kinematics and kinetics and their application to exercise performance. J Strength Cond Res 24: 3497–3506, 2010.
(4) Donnelly DV, Berg WP, Fiske DM. The effect of the direction of gaze on the kinematics of the squat exercise. J Strength Cond Res 20: 145–150, 2006.
(5) Brocki KC, Bohlin G. Executive functions in children aged 6 to 13: A dimensional and developmental study. Dev Neuropsychol 26: 571–593, 2004.
(6) McGill SM, Norman RW. Dynamically and statically determined low back moments during lifting. J Biomech 18: 877–885, 1985.
(7) Hewett TE, Myer GD, Ford KR, Heidt RS Jr, Colosimo AJ, McLean SG, van den Bogert AJ, Paterno MV, Succop P. Biomechanical measures of neuromuscular control and valgus loading of the knee predict anterior cruciate ligament injury risk in female athletes: A prospective study. Am J Sports Med 33: 492–501, 2005.
(8) Myer GD, Ford KR, Khoury J, Succop P, Hewett TE. Biomechanics laboratory-based prediction algorithm to identify female athletes with high knee loads that increase risk of ACL injury. Br J Sports Med 45: 245–252, 2011.
Author
Dayne Hudson