Getting to know the squat

If you're serious about your strength, physique and agility in general, the squat is probably the best exercise you can do in your gym.

Simply put, there are a plethora of reasons to do squats in particular. And feel free to start TODAY, even if you haven't done squats at all before now. And if you've been practicing them for a few years, hopefully you'll learn something new in the following text about a path that can help you to better squats (as well as strength and volume) at a whole new level.

Before we get into that, I'm pretty sure you're thinking , "why is this guy writing about hell squats?". I realize that some of you are reading this talk about squats with incomprehension, but I'm okay with that (for now).

But for someone who had pretty pathetic legs and was practicing the worst squat ever, using the one described below, I made it from a completely insane 336 pounds (152kg) at a body weight of 176 pounds (about 80kg) to an almost respectable 530 pounds (240kg) at a body weight of 198 pounds(90kg).

This is all about a lot of hard work, dedication, and most of all learning perfect technique and feel!

WHY WORK?

As I stated above, there are many reasons, but here are a few reasons why the squat is such a good exercise.

INCREASED STRENGTH AND VOLUME

The squat is probably the best all-around strength exercise you can perform. Not only will it develop high level leg, hip and lower back muscles, but it also creates a favorable endocrine (growth hormone) response, causing your entire body to grow.

Your legs may be lifting weight, but virtually every muscle in your body is working or assisting in stabilizing your body.
Simply put, squats create an environment that promotes systemic, not just local, growth.

Also, if you're one of those guys who is what's called a "light bulb" (all the bulk is accumulated in the upper body, but no mass in the lower body), you need to put this effect to good use! Heavy squatting will put some serious mass on those skewers of yours!

IMPROVED ATHLETIC PERFORMANCE

I've seen it time and time again - we've taken weak athletes, made them stronger, and watched their performance.
Most importantly, improved strength (especially relative strength, which is related to body weight) can improve your scores on athletic tests like the high jump and the 40-yard (36.5-meter) sprint.

I think I can say that most athletes would be pleased with these results!
For example, my research has studied how the squat can improve the high jump in superior athletes.
I took a squad of volleyball players and performed heavy squats with them for 3 weeks during the season. Normally they would have achieved nothing as their average squat was only 10% over bodyweight (1.1 x bodyweight) which is about nothing!

After 3 weeks of heavy squatting, not only did their squat improve by 10%, but they also increased their average squat jump by one full inch (2.54cm)!
This is a tremendous increase, especially for a seasonal program. ( I'll just add that the volleyball coach has been my best friend ever since )

INJURY PREVENTION

Just as a weak athlete cannot achieve the best performance, they are also at an increased risk of injury.
Performing deep squats can improve hamstring and glute strength, two muscle groups that are often underdeveloped in athletes and strength coaches alike.

You should pay close attention to this advice as it significantly reduces the risk of ACL injury!

IMPORTANT TO THINK ABOUT

Finally, in our fast-paced world, training is quite often pushed to the back burner or even overlooked in our daily schedule. Therefore, picking exercises that will compensate for this is hugely important.

We all know that multi-joint exercises are designed for this, and squats definitely fall into this category of exercises.
Remember, it's not just about working hard, it's also about being smart!

FUNCTIONAL ANATOMY

I've already mentioned the fact that squats use virtually every muscle in your lower body. Whether their role is to execute movement or to stabilize the body and load, the squat uses a really large number of muscles.
Here are the muscles that are utilized in squats:

- Glutes
- Quadriceps
- Hamstrings
- Hamstrings
- Internal abdominal muscles( rectus abdominis = rectus abdominis muscle, external and internal oblique = external and internal oblique abdominis muscle, transevrse abdominis = transverse abdominis muscle, and so on)

The glutes are heavily engaged in the deepest parts of the squat.
Caterisano conducted a study to determine which muscle groups are most active in different phases of the squat.

We all know that most people love to load up with a good amount of weight, but the problem is how to then get that weight up and suddenly the range of motion gets shorter and shorter! This usually ends up with a position that mimics a pushup more than a squat.

As you can see in the table below, it's not at all surprising that most people have developed quadriceps but almost no glutes and hamstrings.

This study shows that in the early stages of squatting, the quadriceps are the most active muscle group - this is also the position where most people spend most of their squatting (sitting) time.

Either way, as you descend lower in the squat, you give more and more momentum to your glutes.

So if you care about developing your thighs, feel free to do squats in a short range of motion. But if you want to develop your thighs further (and gain muscle that will make you stronger and more athletic), abandon your ego at the gym door and start doing proper, deep squats!

TYPES OF SQUATS

Another important characteristic of the squat is that there are multiple types of squats, allowing for all-round development of leg, hip and full torso muscles.

Below are a few types, along with the differences from the squat in its most basic form.

OLYMPIC SQUAT ( CLASSIC)

- High weight placement
- Narrow stance (shoulder width)
- Traditionally uses a very vertical body position
- Also characterized as , "calf butt" (when squatting, you push your glutes backwards so that your knees do not go in front of the toes of your feet in the lower phase of the movement).

FRONTAL DROP

- A variation of the squat where the weight is placed on the transition between the shoulders and the chest
- Like the Olympic squat, the torso is very vertical and the depth as low as possible
- With the weight placed in front, the stabilising role of the abdominal muscles is increased

LIFTER DROP

An extra wide squat used primarily by lifters

- Very similar technique to the classic squat except using an extra wide stance (greater than shoulder width)
- Emphasis is on the lower back and hips
- Best performed using special pants or jersey

How to squat

Now that we've talked about the muscles used in the squat and the several types of squats, we get into the details: how to squat!

For the purpose of this article, I'm going to describe the squat in great detail.
Let's go through things step by step.

Even if you have never done a front squat before, after reading this article you will be able to! If necessary,you can even print out the article and take it to the gym so you can try out the techniques thoroughly.

PROPER SETUP

I can't explain this point clearly enough. The setup very dramatically determines whether you push the weight afterwards!

I've seen plenty of people use a heavy weight but not perform the squat because they underestimated the setup. A rock solid setup will give you the foundation for a rock solid squat.

1.Hand position

Place your hands on the barbell so that they are in a position just a little wider than shoulder width apart.
If you were to use a wider grip, not only would you transfer a lot of weight to the shoulder capsules, but you would also lose tension and stability throughout the torso.

If you don't understand what I mean, try both hand positions with light weight and I'm sure the difference will be obvious and you'll understand what I mean.

2. Moving under the barbell

The grip is done, now you are going to transition under the dumbbell, your feet and hips should be underneath you, allowing you to easily remove the dumbbell from the rack. I hate people who take a goofy stance and then perform GOOD MORNINGS when removing the dumbbell from the rack!

Getting your feet under you is the easiest thing you can do, but you're saving strength for the squat.
While standing with your feet under you, pull your shoulder blades together while placing your elbows down behind the dumbbell.

As you do this, you should feel tension in your upper back - this is where you place the dumbbell.

3. Make the weight light

Now that you're positioning appropriately under the dumbbell, it's time to remove it from the rack.
Take a deep breath and use aggressive pressure on the dumbbell to remove it from the jaws of the rack.

Aggressive pressure is a big key to success; if you simply "take" the weight on your back, it will feel like a ton of bricks. Aggressive pressure on the barbell won't make the load lighter (a big load will always be heavy!), but it can make the weight feel lighter than it actually is.

So, big inhale, aggressive push into the dumbbell, using your legs and hips to stand up straight and turn your chest out.

When you stand up, give the weight a second to settle before beginning your efforts.
As you use heavier and heavier weights, some dumbbells have a tendency to "whip" (sag) and if you don't give the discs a chance to settle, the squat will be much heavier than needed.

4. Three steps to squat without much effort

With a barbell on your back, we want to make the squat as effortless as possible.

If you follow the following lines, this will be the most gentle way, as performing 8 steps just to get set up is not the way to go if you have a heavy load on the barbell.
After the weight is settled, take a small step back with your left or right foot to come out of the jaws of the rack. The next step should be to step back with the opposite leg and the last step is to straighten the position.

Taking multiple steps just takes away the energy you need for the lift.

To make it as simple as possible, here's what you always do:

• Step 1 - take a slight step back with your right hand to remove the dumbbell from the jaws of the rack
• Step 2 - adjust your left hand to the appropriate position
• Step 3 - move the right hand to the appropriate position

As you prepare to squat, you should also make sure you have the correct foot position. The squat should be a symmetrical movement, so your feet should be turned out at the same angle.

If your feet are positioned unevenly, or one toe is turned out more than the other, you will be emphasizing one side of your body more than the other.

This may not seem like a big deal, but an uneven distribution with a couple hundred pounds on your back is a sure way to achieve injury, either now or any time in the future.
And after all, once the legs are set up properly, the weight will be evenly distributed in the middle of the leg and slightly towards the heels.

Improper foot positioning and toe-spin can be very damaging to the body, so set your feet correctly!!!

5. Preparation for squatting

At this point we have already established your stance and you are almost ready to squat.
Before you do, let's go over the final last points so you're really ready.

Focus your eyes on a solid object that is just above eye level - whatever happens during the squat, keep your eyes on that position.
Your body will still maintain a natural inclination for your eyes to follow this point, resulting in a favorable position for the squat and avoiding unnecessary leaning.

Another thing to use is what I call , "beach muscles". Basically, you are going to exaggerate the volume of your chest, firm your abdomen and arch your lower back. Just like you would see a pretty woman walking on the beach.

Remember how I mentioned earlier how the starting position is absolutely necessary? This is a huge component because your body under the barbell mimics the above mentioned phenomenon.
Basically, if you want to have perfect positioning during a squat, make sure your stance is perfect before you even start squatting!

Last but not least, taking a deep breath before you squat is important - because you want to maximize intra-abdominal and intra-thoracic pressure to transfer most of the weight off your back and keep it healthy.
I can't imagine anyone not paying attention to this advice.

Performing a squat

6. Sit down

Now that we're set up, let's get into the actual exercise.

Your first movement during the squat should come from your hips (sit up). Too often newbies try to go into the squat by moving at the knees. This only results in one thing - knee problems.

However, if you just "settle", you will distribute the weight evenly between your hamstrings, glutes and quadriceps, which allows you to perform the squat quite effortlessly and helps maintain balance.
As you now sit up, push your knees hard to the sides. Remember that your glutes have core extensors (extensors) and abductors (abductors) attached to them, and activating them early will help limit this movement and get you back up.

7. How deep to go?

The question that always comes up is "how deep should I go?" the easiest answer is that there is no single, simple answer!
This depends on why you are squatting, what you expect from the squat and if you have or have had any injuries that might limit the depth.

For lifters, the goal is to move with maximum weight and go below parallel to the floor = parallel.
For lifters reading this article, my advice is this: aim for impeccable technique and go to the same depth each time - i.e. just below parallel.

Obviously this is dictated by the rules of each federation, so the best advice I can give is to practice what is asked at competitions.
Know your federation, what it requires with regard to squat depth and practice that way.

The more perfect reps you perform in practice, the more perfect reps you will perform for the competition. Perfect practice makes perfect performances.

For Olympic squatters, the goal of the squat is twofold: 1) to develop leg and hip strength, and 2) to prepare for heavier and heavier loads.

For Olympic squatters, I would recommend going down as far as mobility allows on each repetition.
Not only will this develop the musculature in the thighs and hips, but it will also help prepare for maximal squats, which can be deeper than the body will allow.

Finally, bodybuilders I see like to go as far as their mobility allows.
There are a lot of isolation and specialty exercises used here, but if you want to develop your legs as a whole, incorporate squats, you won't regret it!

No matter what weaknesses you have hit, squats can make a difference depending on the depth you want to achieve.
If your only goal is to go for parallel, you can continue to push your knees out until you get to the desired depth.

If you need to go below parallel, this tip can help: once you get to the point where it no longer goes lower, relax your hips for a split second - still squeezing your knees, you can reach the desired depth. Relax your hips for a brief moment and allow for a slight drop at the bottom. Once you have sunk to the desired depth, immediately force your knees back, they will help you push.

It's all about timing and stretching, but this tip can work wonders in improving your depth and overall performance.

8. Transitioning back from depth

So you're at your desired depth, but what's next? This is the moment that many individuals get wrong, so use the following principles to complete the squat successfully.

Most exercisers resort to thinking about pushing their heels through the floor - while this may work for some, I would venture to say that the greatest lifters don't let this thought cross their minds. Instead, they focus on pushing their chest up and pushing back into the barbell.

It's not a huge difference in thought processes, but this cue is perfect in its simplicity and its effectiveness. After all, your goal is to move the barbell, not your legs, right!

Likewise, make sure you are pushing your knees firmly to the side. This movement will activate your glute muscles and help you complete the lift.
Keep your head, chest and eyes in the same position at all times until you complete the squat.

30 SECOND RECAP

Well done! We've spent a lot of time on this, so let's do a quick recap:
- Grip the dumbbell with a close grip near your shoulders (as close as flexibility allows)
-Pull yourself under the dumbbell, shoulder blades pulled together and elbows placed under the dumbbell and behind you, the dumbbell resting on your "muscle shelf" (tension in your upper back muscles)
- Get your feet and hips under the dumbbell
- Take a deep breath, aggressively remove the dumbbell from the rack jaws
- Take 3 steps to prepare = one slight step back, place opposite foot, place other foot
- Make sure feet are in the same position, same toe-off. Weight should be resting in the middle of the feet or slightly towards the heels
- Lift your head, turn your chest out, focus your eyes on a fixed point above eye level
- Take a big breath and then SHIT!
- Sit up and push your knees apart
- Down at a relaxed speed, then use a small bounce to get back up
- Push back up into the dumbbell, keeping your chest up, knees firmly pushing together
- Finish squat and peel stomps with the dumbbell on the rack

COMMON MISTAKES

Now that you know how to perform an impeccable squat, let's provide a little troubleshooting.

It doesn't matter how great of a squatter you are, but as your performances get higher and you get closer to your maxes, chances are high that your technique will break down.
By using the scenario I've outlined below, you'll address your weakest points and can take your squat to the next level.

Flaw #1 - Hasty setup leads to poor starting position
Solution - Slow down!

We've already explained this enough, so I'm not going to go into any depth.
As we said at the beginning, a strong squat starts with the setup. A rushed setup is a surefire way to perform many faulty squats.
So slow down, take your time with a firm grip, and make sure your setup is flawless.

Flaw #2 - leaning too far
Solution - set your hands, use the beach effect, elbows down and back

First, work on the width of your grip closer to your shoulders. If you squat with a very wide grip, you will lose a lot of tension and stiffness in your upper back.
If you don't believe me, try different hand positions, even sitting in front of a computer

Put your hands wide apart from your shoulders and notice the tension in your upper back. Then pull your hands closer and closer to your shoulders and you'll see your upper back feel more and more.
This tip has helped cure many of my squatting woes.

Another tip I really like to use is the beach muscle effect. Tightening the chest prevents the forward lean and helps maintain that position throughout the movement.
Finally, think about rotating your elbows behind the barbell as much as possible. It may seem uncomfortable at first, but it will tighten your upper back and help stabilize your body.
Again, if you don't believe me, feel free to try again right now and you'll see the difference - your upper back can't maintain tension with your elbows in front of your body, but once you roll them down and behind you, the tension will improve tremendously.

Flaw #3 - collapsing knees
Solution - use your glutes

Collapsing knees are one of the most common faults I see in squats. Occasionally it can be seen when squatting, but far more often it is seen when deadlifting.
I've heard all kinds of crazy reasons why this is the case, but most of them are wrong. The knees collapse if there is insufficient strength in the gluteal muscles.

The glutes are the main abductors of the hips, and if they aren't engaged, the quadriceps and adductors (which are typically stronger and more dominant) take all the weight.
So what do you do about it? First and foremost, exercises that strengthen and develop the gluteal muscles are in order.These include mini-band walks (lunges with a rubber band on the ankles), glute bridges, or even squats with a mini-band (squats using a rubber band just above the knees).

The last option is my personal favorite because it teaches you to use your glutes during squats. Start with your bodyweight and focus on amplifying the outward movement of your knees.
Just don't let me catch you sitting onthe glute machine!

Flaw #4 - Low Mobility
Solution - be mobile!

I see a lot of people who are honest in their workouts but never get to the squat depth they want.
These people can barely touch the toe of their feet, let alone perform a squat with their own weight with good stance and technique. So why are they even thinking about performing a squat with a weight on their back?

The simplest solution is to develop appropriate mobility, especially around the hips and ankles.
Erik Cressey and I have developed a DVD entitled Magnificent Mobility that offers a ton of exercises to help improve your mobility and squat. If your mobility sucks, this DVD could be the difference between a flawless squat and a major injury!

Flaw #5 - Putting weight on your toes
Solution - roll your toes out more; provide better hip mobility

This is another mistake I see many beginners make; not only do they stay with perfectly straight toes, but they also shift their weight to their toes to perform the squat. Not only is this ineffective, but it's also totally devastating to the knee joints.

Flaw #6 - Too Perpendicular Movement
Solution - Squat Box

This is a typical mistake many beginners make, thinking they must perform the squat with an ultra-vertical stance. Also, many people do squat movements with their knees.
The key is to modify technique, and likewise, squatting into a seated position is a great help.

If you use the West-side style, you have no choice but to squat correctly.

I'm not saying this is the only way to learn to squat properly, but over the years I have found this to be the fastest and most effective way to teach proper technique to beginners. If you try it for yourself, you will surely soon see what I mean.

There you have it; a perfect squat from start to finish.

Now all you have to do is go to the gym, load up a few discs on the barbell and work on yourself. Good luck and good squatting!