What this article is going to cover is looking at the
biomechanics of squatting and how a squat should be coached. I will be using
journals to back up some of my points and videos which explain my points a lot
easier and faster than me writing. The title is true, to have a great squat you
won’t have a nice relationship with jeans hahah (little disclaimer).
The following material is referenced throughout and at the
end of the article. All my coaching points are from what I have learned over
the years either from a strength/powerlifting background and
weightlifting/general fitness. This is aimed at powerlifters, weightlifters,
strength coaches, sports scientists and personal trainers whom want to know
more about the “squat”.
The Most
Common Squat Myth
This
is the most common thing I hear all the time about squatting, “squatting below
parallel is bad for the knees”. If it is can you please show me some scientific
evidence that backs up this statement please. I see PT’s coaching squats like
this (shown below), it makes me cry. 
The fact people are not squatting people below parallel is
due to a few things (that I believe);
1/PT’s being coached to only squat to parallel on their
courses
2/ Clients not knowing how to engage their hips into the
squat movement pattern.
It’s funny I was squatting at a gym over in England just
getting my workout in and minding my own business, then this PT with big arms
and chest but no legs to show. He came up to me and was saying “your knees will
be wrecked if you continue to squat deep”. I asked politely do you have
anything to back that statement up, a sports science journal, physiology
textbook or even an article off the internet. He said “no but my friend who is
the head PT here said so”.
I was trying to hold my laughter back, once he left I just
burst out laughing during me set hahahah.
Now here is some evidence to support that squatting below
parallel is beneficial for leg health and it’s safer than squatting to
parallel. The paper “Analysis of the load on the knee joint and vertebral
column with changes in squatting depth and weight load” by Hartmann, Wirth
& Klusemann (2013). In this paper they looked at the theory that deep
squats was bad for the knee joint. What they found out was this (using a
condensed version of their abstract);
“It has been suggested that deep squats could cause an
increased injury risk of the lumbar spine and the knee joints. Avoiding deep
flexion has been recommended to minimize the magnitude of knee-joint forces.
Unfortunately this suggestion has not taken the influence of the wrapping
effect, functional adaptations and soft tissue contact between the back of
thigh and calf into account. A search of relevant scientific publications was
conducted between March 2011 and January 2013 using PubMed. Over 164 articles
were included in the review”.
“Concerns about degenerative changes of the tendofemoral
complex and the apparent higher risk for chondromalacia, osteoarthritis, and
osteochondritis in deep squats are unfounded. Menisci
and cartilage, ligaments and bones are susceptible to anabolic metabolic processes
and functional structural adaptations in response to increased activity and
mechanical influences in the deep squat. With the same load configuration as in
the deep squat, half and quarter squat training with comparatively
supra-maximal loads will favour degenerative changes in
the knee joints and spinal joints in the long term”.
“Provided that technique is learned accurately under
expert supervision and with progressive training loads, the deep squat presents
an effective training exercise for protection against injuries and
strengthening of the lower extremity. Contrary to commonly
voiced concern, deep squats do not contribute increased risk of injury to
passive tissues”.
That is one very recent study, these are the rest that back
the following study up;
Schoenfeld (2010), McKean, Dunn & Burkett (2010) Fry, Smith
& Schilling (2003). There are many more but it would be pointless just
listing off journals without going into them in some form.
How deep should
I go?
Well that depends on your anatomical bone structure, injury
history, goals/sporting demands and what you want to activate the most. This
simple diagram looks at where the most weight is put on the body at different
degrees of flexion at the knee. So for better glute development, go deeper
(Shapour, Daniel & Maryam 2015) (Nagura, Dyrby, Alexander, &
Andriacchi 2002), (Caterisano, MOSS, PELLINGER, WOODRUFF, LEWIS, BOOTH &
KHADRA 2002).
Types of
Squat
There are many types of squatting, all have their purpose in
any sport/training plan here are a few of them;
-
High Bar Squat
-
Low Bar Squat
-
Front Squat
-
Single Leg Squat
-
Box Squat
-
Overhead Squat
These can be manipulated through the changing of tempo, box height, alternating the sets x reps x weight, % of weight relating to ones 1RM, the bar you use (a powerlifting bar safety bar etc), grip width and stance. These adjustments can create hundreds of new stimulus in training for a range of physiological adaptations. Now I am going to show you four pictures, one of which isn’t a squat. There are as follows;
3 of the above photos are forms of squatting, one is a
box squat (one of my personal favourites especially when coaching squats to a
complete novice) and the other two are a weightlifting style squat and a powerlifting
style squat. Now the first photo was one of the first photos (along with very
similar ones) to come up in google when you type in images for the word
“squat”.
That is not a squat. It is worrying the internet considers
that a squat but before the trolls start to slag off the individual’s ability
to hit ATG (ass to grass) depth as the young folk all say. Then the white
knights off tumbler come to defend him for being “himself” and “unique”. We as
coaches must immediately start to ask ourselves this question “why can’t he
achieve a full rom (Range of Motion) squat?” That is what is happening the
subject in the photo as a weakness or many weaknesses which has led to this end
result.
Then to throw another layer on top whatever bar positon they
have will influence the centre of gravity and where the force needs to travel
to execute the lift the most efficiently. As the text underneath explains we
have a front squat, high bar back squat and a low bar back squat. Now assuming
from the photo this is the same individual with the same length of tibia, femur
and spine then we can agree they have good lengths for squatting.
The low bar squat has a more vertical shin where the lifter
sits back into the squat more using an increased emphasis of putting the weight
onto the hips and glutes (Wretenberg, Feng & Arborelius 1996). The high bar
squat a lot more upright more weight is shifted forward to the quads, then
finally the front squat where it is vertical and most of the weight is on the
quads.
However all the weight is on the mid foot regardless of bar
position for the three styles of squatting. Some people prefer different styles
of squatting, this can be down to many variables some internal and some
external. But, for the majority of these variables can be manipulated to get
the subject squatting more efficiently based on their leverages (and using
another style of squatting). This is where it ties into the work of Tom Purvis
shown below.
Biomechanics
of the Squat
I will be referencing the work of Tom Purvis (tompurvis.com)
from the Resistance Training Specialist Program (RTS) shares some thoughts and
mechanical realities of squatting. All his work is shown in the videos linked
below. Tom has a range of videos but the ones I will be looking at are the
different body positons, limb length and the Q-Angle.
1/ Fold Ability and Proportions
This section is looking at different limb lengths of the
human anatomy including, tibia length (or feet to knee length), femur length
and length of the spine. Dorsi-flexion is looked at in some detail, as all the
above mentioned plays a crucial factor in how one individual can squat. Two
different people can’t squat the same way due to the length of their limbs,
elasticity of the tendons/ligaments surrounding the joint, mobility/stability
of the joints, previous injures, different bone structures etc. The list goes
on. This shirt video explains why that is the case using a very simple model.
The top of the model representing where the head is at and the very bottom the
feet. Between these two points the knee and hip can be clearly shown with the
tibia, femur and spine.
Enjoy.
2/ Fold Ability and Proportions (Examples and Adjustments)
In this video Tom discuss how it is a negative thing to keep
adding height under the heel. Instead when working with athletes and clients
one should always try and look at “experimenting” with the stance through
widening it ever so slightly. This combined with my own knowledge of externally
rotating the feet will activate the hamstrings and glutes more allowing one to
squat more weight but more importantly stabilise the movement more efficiently.
Tom uses examples of individual’s with different shin and femur lengths to
squat using a variety of stances and the results are really interesting to watch.
Enjoy.
3/ Q-Angle
The video is looking at the hip – knee – ankle angle
particularly through the knee valgus and how it can affect one’s ability to
squat. It’s the shortest of the three videos shown but is still very
interesting from an anatomy point of view regarding how force is transferred
through the hip to the knee then onto the foot.
Hopefully after watching those videos you can have a better
appreciation of how hard a squat can be to some people due to their
biomechanics.
4/ Butt Wink
Another common issue with squatting is some people performing
a “butt wink” or a it’s correctly referred to as a posterior pelvic tilt. This
is where the pelvis “tucks” under the lumber spine and causes the lumbar to go
into flexion. This isn’t a very strong/stable position to generate force and is
a position that is risk for injury.
I have three great videos on this area they are by Brett
Contreas, Dr Stuart McGill and Chris Duffin all looking at the butt wink.
Enjoy.
Chris: https://www.youtube.com/watch?v=q_Tb-2HZuN4
Simple image of what posterior pelvic tilt looks like
5/ Hip Anatomy
This is where it gets very interesting, some people based on
their genetics may be better at playing certain sports due to how their pelvis
is structured. Dr Stuart McGill looks at how two different pelvis structures
can influence sporting performance. Now, it should be noted that by having one
of these pelvis structures doesn’t mean you won’t perform well in specific
sports. There is a higher percentage of subjects with certain pelvis structures
in certain sports.
Those of a Sports Therapy and Physio background this next
video will be of some interest to you. Dr McGill is performing some Squat and
Hip Assessments to see if the client can squat deep (based on their anatomy).
Here is a detailed image of the hip anatomy
I found a great image of the knee
showing all the ligaments and bones for you to understand and appreciate what
makes up the knee
Finally an image of the ankle’s anatomy
Final the shape one’s foot can have a huge impact on how we squat so much so it can lead to long term injuries for the knees and hips if not addressed early. I have quite high arches, so I was prescribed insoles to correct this. Without these insoles I would have continued to have knee pain from not having my feet and knees aligned when applying force for an array of movements. This is just one example of foot problems.
Other factors include the flexibility;
Such as if ones hamstrings are very tight, then this will
pull on the glutes then the lower back leading to issues such as not hitting
depth, butt wink and or uncomfortable in the deepest part of the squat for that
said individual.
Mobility V
Stability
There is a constant argument, should I have more mobility?
Yes and No. You want to have enough mobility so you can move within a range of
motion (for your sporting needs) pain free and perform effectively to the
sporting demands. Too much mobility means you are very loose and you won’t be
very strong (not capable to produce a high amount of force). On the flip side,
if you are really tight and stiff. Yes you will be very strong and explosive
but your range of motion is terrible. If you step outside this you will get
hurt. So to comprise be somewhere between the two for optimum health or more to
one side for a sport but still train the two. Can’t go all out to one extreme.
Now let’s look at some good breathing drills and warming up
protocols for squatting. Most of the info shown has been created Chris Duffin
of EliteFTS and Kabuki Warrior.com.
Warming up/Coaching
the Squat by Chris Duffin
When I first saw Chris Duffin on YouTube my mind was blown
with the wealth of information he was handing out for free. I have used these
cues and coaching methods to my lifters, clients and for my own squat. They
work. If Chris ever reads this I want to say thank you, if you ever come to the
UK/Ireland to do a seminar I will be there. Such an avid fan. Now the videos.
Breathing Drills
Warming Up to Squat
Squat Coaching Tips
- Squat tricks https://www.youtube.com/watch?v=sKX6xmDfztI
My Squat
Cue’s
These are the order of cues I would use (now I may not need
to say all of them in a session), some I would emphasise more than others
depending on the individual.
-
Eyes up
-
Head neutral
-
Chest through
-
Elbows under
-
Pull bar into your traps
-
Push your oblique’s down and out
-
Break at the hips
-
Dig your heels
If you coach the squat right you don’t need to say knees out,
individuals will find their natural knee-feet tracking line. If you keep saying
knees out they will either, focus too much on it and forget the rest or their
knees will just shoot forward. Then there are the individuals whom if you say
knees out, it just “clicks” and they have a better squat hahaha.
Everyone has a different approach to learning so as coaches
we must be open to teaching clients in different ways such as verbal
instruction, demonstration (watching someone), themselves doing it or them
describing the movement back to you is a great way to learn.
I hope you enjoyed reading this article on squatting
Regards
Andrew
Journals
Caterisano, A., MOSS, R. E., PELLINGER, T. K., WOODRUFF, K.,
LEWIS, V. C., BOOTH, W., & KHADRA, T. (2002). The effect of back squat
depth on the EMG activity of 4 superficial hip and thigh muscles. The Journal
of Strength & Conditioning Research, 16(3), 428-432.
Fry, A. C., Smith, J. C., & Schilling, B. K. (2003).
Effect of knee position on hip and knee torques during the barbell squat. The
Journal of Strength & Conditioning Research, 17(4), 629-633.
Hartmann, H., Wirth, K., & Klusemann, M. (2013). Analysis
of the load on the knee joint and vertebral column with changes in squatting
depth and weight load. Sports Medicine, 43(10), 993-1008.
McKean, M. R., Dunn, P. K., & Burkett, B. J. (2010).
Quantifying the movement and the influence of load in the back squat exercise.
The Journal of Strength & Conditioning Research, 24(6), 1671-1679.
Nagura, T., Dyrby, C. O., Alexander, E. J., & Andriacchi,
T. P. (2002). Mechanical loads at the knee joint during deep flexion. Journal
of Orthopaedic Research, 20(4), 881-886.
Schoenfeld, B. J. (2010). Squatting kinematics and kinetics
and their application to exercise performance. The Journal of Strength &
Conditioning Research, 24(12), 3497-3506.
Shapour, J., Daniel, Y., & Maryam, Z. (2015). The Effect
of Altering Knee Position and Squat Depth on VMO : VL EMG Ratio During Squat
Exercises Journal: Physiotherapy Research International, 2015,
Wretenberg, P. E. R., Feng, Y. I., & Arborelius, U. P.
(1996). High-and low-bar squatting techniques during weight-training. Medicine
and science in sports and exercise, 28(2), 218-224.
Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
Contact details below;
Facebook: Andrew Richardson (search for)
Facebook Page: @StrengthisNeveraWeakness
Twitter: @arichie17
Instagram: @arichiepowerlifting
Snapchat: @andypowerlifter
Email: a.s.richardson@tees.ac.uk
Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278
Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7
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