The squat is one of the essential compound lifts and is referred to by many as the greatest exercise for overall strength and muscle development. Squats can be performed using a number of techniques, each with multiple variations. It is critical however, to practice proper form when performing any version of the squat in order to avoid serious injury.
In this post we will look at the technique commonly known as the Back Squat which has a number of variations (e.g. Partial, Parallel, Full, High Bar, Low Bar)
First Things First
Before we get into the details there are a
few things that should be considered if we intend to perform squats safely and
effectively.
Footwear is one of the most important items to consider when performing
squats especially as the weights become heavier. Running shoes should be
avoided as they can become unstable due to compression of the sole. A shoe with
a firm stable sole should be chosen and if possible one with an elevated heel. We
recommend the Adidas Adipower, Converse Chuck Taylor All Star and Reebok Crossfit Lift.
Belts are also important for heavy squats but not absolutely necessary if
you have adequate core strength and stability. We recommend using belts mainly
for maximum loads say anything over 90% of one rep max
(1RM).
(1RM).
Knee
wraps are also not absolutely necessary and should
be used as needed bearing in mind that they also aid the squat.
Squat
racks should be properly setup and used for all
heavy squats as they provide the required safety.
Egos should be left at home especially on squat day as this may be one the
exercises in which you move the most weight.
Partial Squats
While we understand that there are training
programs that require partial reps (squats included) and that there may be some
benefits to performing squats in this limited range of motion (ROM). It is our view that the
benefits of this technique are minimal and not worth spending much time on the
topic. Besides, based on what is most commonly seen at the local gyms, lots of
people seem to have already mastered this technique and we at overPUMPED.com, just
like Homey the Clown, “don’t play that!”
Parallel Squats
The parallel squat should be the baseline for
all squat techniques. The squat is performed to a depth at which the hip joint
is parallel to the knees.
Full Squats
Commonly referred to as ATG squats, the
full squat is performed by going to a depth at which the hips are below the
horizontal plane of the knees. Many people experience issues achieving this
depth when squatting for a number of reasons one of which is a lack of ankle
dorsiflexion and this can be easily remedied by using lifting shoes or placing
a 5lb plate below the heels as this ensures the entire foot remains planted
throughout the squat.
Though full squats are not very popular at the local gyms, it seems to be gaining momentum in recent times however, as with many other exercises in the weight room the ego takes over and people get carried away. Far too many of the “full squatters” at the gym attempt to go too low and introduce something commonly known as “Butt Wink” (where the pelvis rotates and the lower back tucks under the body), which can lead to serious injury.
High Bar Squats
This is the most common of all squat
variations and as the name implies, it is performed with the barbell placed
high on the upper part of the trapezius muscle. The bar placement allows for a
more upright torso position when squatting, enables a deeper squat (full squat)
and emphasises the work on the quadriceps.
Low Bar Squats
The barbell in this variation is placed
lower on the trapezius muscle resulting in a more upper body lean. This bar
placement allows you to move more load and emphasises the work on the gluteus
maximus and hamstrings.
Hinging
This is the initial joint movement used to
begin the descent and can be either at the knee or at the hip. Hinging at the
knees allows deeper squats to be performed and activates the quadriceps.
Hinging at the hips compromises squat depth but activates the gluteus maximus
and hamstrings.
Performing the Squat
The following is a basic overview of proper
technique for performing the squat.
Decide which squat technique (discussed above) you wish to perform. We recommend one of the following combinations;
High Bar - Full Squats - Knee Hinge
Low Bar - Parallel Squats - Hip Hinge
- The barbell should be racked at the level of your chest and the safety bars positioned just below the bottom level of the squat.
- Get under the centre of the bar and brace it against your traps at the level required for the selected technique (High bar/Low bar).
- Grip the bar as close to your body as comfortably possible using a thumbless grip and pull it against your traps. The weight should rest on your traps only and not on your hands to protect the elbows.
- Position your feet just outside shoulder width as this is the acceptable basic stance however it should be noted the stance can vary depending on flexibility or the intended focus.
- Tighten the core muscles and maintain the natural spinal curve.
- Maintain a neutral head position or look straight ahead. Do not look up to the ceiling as is commonly seen around the gyms.
- Unrack the bar, take a few steps back, take a deep breath keeping the core tight, break at the hinging point and descend in a controlled manner until the required depth is achieved.
- Continue to hold the breath and drive the heels into the floor to return to the starting position then exhale.
- Repeat as many reps as required then rack the weight.
We hope this was a helpful guide to aid in
perfecting your squat technique if you have comments/feedback feel free to
provide same.
