The Squat is a Balance Skill
That a lack of detailed understanding of the subtler aspects of squat technique can compromise the ability of coaches to rapidly teach effective, safe & deep squatting. Many S&C (Strength and Conditioning) Coaches put athletes into different categories based on their sport & if they should do the squat. Some S&C coaches fail to teach the squat as they don't understand the different biomechanical differences of each individual. They get frustrated at the fact their athlete cannot do a squat correctly so they pull it out of the programme. This is incorrect, the problem 90% of the time lies with how it is being coached. Remember S&C Coaches come from a sports science background and using scientific language to coach someone with no understanding of your field will struggle to comprehend what you are saying.
That is why (personally), I will always listen to a weightlifter/powerlifter on how to squat than someone who has a degree. Why? As they haven't got the practical experience to be able to make a comment/coach the movement. The article will assume the readers are aware of what a squat is from many journals books and articles it is a well established movement (1-6). The article will look at the finer aspects of the technique.
The analysis of the squat is looking at a number of things
1/ Balance
2/ Stability
3/ Limb Length: Equally balance is very important for a good squat but, is heavily influenced by the anatomy of the athlete. For instance it has been suggested that an athlete with short legs & a long torso is built for squatting but why? Firstly, short lower limbs result in less posterior movement of the PCOM (projection centre of mass). Secondly & more importantly, the longer torso makes it much easier for the athletes to move a larger proportion of the upper body mass forwards with only a modest amount of forward lean. In contrast, an athlete with a shorter torso will require much forward lean to create the same effect on their PCOM.
4/ BOS: Base of Support
5/ PCOM: Projection of the Athletes Centre of Mass
6/ What Sport they Play
Basic physics tells us that the closer the PCOM to the edge of the BOS, the less stable the athlete. If the PCOM traverses outside the BOS, the athlete is likely to fall, due to their inability to impress significant horizontal forces or acceleration during the squat lift.
Key Coaching Cues for a Successful Bodyweight Squat
1/ Chest Up (Understand it before using it): https://www.youtube.com/watch?v=IZDVHVohtmE
2/ Bracing: https://www.youtube.com/watch?v=VcY3YSW9vX4
3/ Sitting Back: Sitting back is an appropriate cue but one that is not always recognised/understood in literature. However it is understood well in powerlifting circles. It is paramount one understands what happens when "sitting back". Consider the movement of the PCOM of the athlete as they progressively push their hips backwards during the initiation of the squat. If all other things remain equal as the depth of the squat increases & the athlete sits back, the PCOM moves to the rear of the BOS decreasing the athletes stability.
However if they continue this movement the PCOM will move outside the BOS & the athlete will fall backwards. This part is seen very commonly amongst beginners whom have never squatted. Then we have athletes whom have been coached with an emphasis of "sitting back" who squat with excellent spinal posture but cannot achieve any appreciable depth. The continued sitting back makes it impossible to achieve any extra depth without taking the PCOM outside the BOS. This can be due to - certain muscles not engaging/activating - lack of mobility around a joint - flexibility of the muscle - positioning of limbs (stance set up will either hinder/facilitate ones biomechanics). These athletes have great balance, stability, strength in a small ROM but if we altered their mechanics by increasing their ROM they would find it hard to maintain good technique/good balance as this new ROM has not been trained. Thus the unfamiliarity leads to falling over = Lack of Stability and Balance
Main reason for Technical errors within squatting is a lack of ability of athletes to solve this balance challenge There are 2 incorrect strategies to gain More Depth
1/ Knee Bend: Excessive anterior translation of the knees relative to the ankle joint. Creates a forward shift of athletes mass. Common for un-coached athlete to adapt knee bending to start the lift to maintain stability. Not good as it shifts weight onto knees & patella tendon. Now patellafemoral pain will often lead an athlete to adopt a squatting style with their hips further back & balance achieved through forward flexion of the trunk. Allows tibia to be more vertical, and as a consequence, loading the anterior structures less thereby provoking less pain.
2/ Leaning Forwards: Less common than the above, due to greater sheer forces it places on the spine. Folding of body accompanies some knee bending. Forward lean is commonly used in powerlifting club (by pushing hips back equivalent to large amount of forward lean). This is achievable as you don't need to do a very deep squat (hip crease must break parallel). To achieve a deeper squat using this style, a greater flexibility at the hip particularly the adductors. The both strategies above are used by inexperienced athletes as its a limitation on how they "view" a squat
The Appropriate Method to Squat
Use the rotational capacity of the hip to maintain the PCOM over the BOS. An external rotation of the femur about the pelvis permits the hips to travel forwards, keeping the PCOM within the BOS & allowing the athlete to maintain their stability. As depth increases the athlete must be taught to externally rotate the hip, dropping the pelvis to travel forwards restoring the stability of the athlete. As Ed Coan would say "open up your taint" this cue relates, really well to what is being stated above. Personally if an athlete fails to use their hips then their kinetic chain is very limited to what it can do. Opening up the hips allows the pelvis to go lower, get more muscles involved (glutes, hips, adductors and IT bands) to help overcome gravity against a weight/produce more force. A good way to teach someone to use their hips by using the box squat. Always teach a novice how to squat using the following progressions/regressions: - High Box Squat (above parallel) bodyweight - Parallel Box Squat bodyweight - Below parallel box squat bodyweight - same as above except with a kettlebell and perform a goblet squat to a box - Bodyweight squat parallel - Bodyweight squat below parallel - Then progress to barbell box squat and barbell squat Shoes: Insoles if need be Oly shoes help those with limited ankle flexion but ankle flexibility isn't the main contributor to high squats. Address the hips & thoracic first then the ankles in order of importance.
References
1. Brown, L,: Which way to do the Squat Exercise?. Strength and Conditioning. 20, 65-66 (1988)
2. Chiu, L.z.f. et al.: Sitting back in the Squat. Strength and Conditioning Journal. 31, 25-27 (2009).
3. Chiu, L.Z.F., Burkhardt, E.: A Teaching Progression for Squatting Exercises Strength and Conditioning Journal. 33, 46-54 (2011).
4. Cissik, J.: Coaching the front Squat. Strength and Conditioning Journal. 22, 7-12 (2000)
5. Comfort, P., Kasim, P.: Optimizing squat technique. Strength & Conditioning Journal. 29, 10-13 (2007)
6. Frounfelter, G.: A Progression for Teaching Athletes to do Squat Exercises. Strength & Conditioning. 19, 14-17 (1997).
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.
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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.
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