The internet is a double-edged sword for fitness advice. Need ammo for your anti-squat stance? There’s a decade-old article ready to back you up. Worried about the dangers of water in smoothies? A 30-minute fearmongering video awaits. This “confirmation bias buffet” is even more prevalent in strength and conditioning, where weekend certifications sometimes clash with years of experience. So, how do we navigate this mess of facts, opinions, and agendas? The answer: source credibility. Is this a qualified professional with a proven track record, or someone selling snake oil wrapped in a catchy headline?
Squats, along with exercises such as lunges, hinge movements, and olympic lifts are great for athletes if taught properly (Which legit qualifications help you learn this). They’re a fantastic exercise for building strength, power, and mobility. But just like with information overload, a one-size-fits-all approach to squats can be counterproductive, and there are variations of these exercises that may suit one individual better than the other.
Let’s unpack the squat: We’ll start by dissecting the mechanics of this fundamental exercise and why proper form is crucial. Then, we’ll explore the concept of “training age” – how long someone has been training – and how it impacts when squats become beneficial. We’ll also delve into the forces at play, differentiating compressive and shear forces, and why core strength is the linchpin that holds it all together.
Mechanics of the squats: Full Body Exercise. The Squat is a closed chain kinetic exercise, which involves activation of many muscles working together synergistically when performed optimally. If performed correctly, this exercise can play a major role in raising the athletes ability to produce force into the ground. but before this exercise can be loaded and manipulated to improve performance variables, proper form must be learned and executed. In order to execute proper form, mobility and neurological deficiencies must be addressed. We will begin by looking at the multiple joints involved when performing the squat, and potential problems or restrictions to look out for.
The Ankle’s Intricate Dance in the Squat:
The squat is a king among exercises, but behind the scenes, your ankles play a crucial role – not the headliner, but a skilled supporting dancer. Let’s delve into the intricate mechanics:
The Ankle Complex: A Duo of Joints:
Your ankle isn’t a single joint, but two working in tandem:
- Talocrural Joint: This main joint, where your shinbone (tibia) and fibula meet the talus bone, allows dorsiflexion (pointing toes up) and plantar flexion (pointing toes down).
- Subtalar Joint: Located beneath the talocrural joint, it primarily controls side-to-side movements (eversion and inversion) and subtly contributes to stability.
Squatting Mechanics and the Ankle:
During a squat, the talocrural joint takes center stage:
- Dorsiflexion: As you descend, your ankles need sufficient dorsiflexion to keep your heels flat on the ground. This ensures proper knee and hip alignment and optimal power transfer.
- Plantar Flexion: In the ascent (pushing up), your ankles primarily generate plantar flexion power to drive you back to the starting position.
The Importance of Ankle Mobility:
Think of ankle mobility as the range of motion your ankles have. Here’s why it matters:
- Heel Position: Limited dorsiflexion can force your heels off the ground during squats. This disrupts proper form, potentially leading to imbalances and stress on other joints.
- Depth and Power: Adequate dorsiflexion allows for deeper squats, which can engage more muscle and generate greater power.
The Strength Connection:
Strong ankle muscles are like reliable backup dancers, supporting the movement and preventing wobbles:
- Knee Valgus: Weak ankles can contribute to “knee valgus,” where knees cave inwards during squats. Strong ankle muscles help maintain proper knee alignment, reducing strain on ligaments.
- Foot Pronation: Weak ankles can also lead to excessive arch flattening (pronation) during squats. Strong ankle muscles help maintain arch stability.
The Takeaway:
For a safe and effective squat, prioritize having strong and flexible ankles. Here’s what you can do:
- Mobility Exercises: Regularly perform exercises to improve ankle dorsiflexion, such as calf raises with a toe platform or wall stretches.
- Squat Form Focus: During squats, pay close attention to keeping your heels flat on the ground throughout the movement.
- Strength Training: Include exercises that target your ankle muscles, such as calf raises and single-leg balance exercises.
Bonus: The Nuance of Ankle Forces:
While the hips and knees generate the most force during squats, the ankles do contribute. Studies haven’t definitively pinpointed the exact amount, but it’s likely a smaller force compared to the major joints.
Remember, strong and flexible ankles are a vital part of your squat squad. By prioritizing proper mobility and strength, you can ensure your ankles play their supporting role flawlessly for safe and powerful squats!
The Knee: A Complex Engine for Squatting Power
The knee joint is a marvel of engineering, crucial for propelling you through squats. Let’s delve into its intricacies:
- The Bony Players: The knee is a hinge joint formed by the femur (thigh bone), tibia (shin bone), and patella (kneecap). The patella glides over the femur’s trochlea (groove) during flexion and extension, providing leverage and reducing friction.
- Ligamentous Stability Team: Several ligaments act as the knee’s security guards:
- ACL (Anterior Cruciate Ligament): This critical ligament prevents excessive forward sliding of the tibia during flexion, especially at shallower depths.
- PCL (Posterior Cruciate Ligament): This counterpart to the ACL restrains the tibia from sliding backwards, particularly during deeper squats.
- MCL (Medial Collateral Ligament) and LCL (Lateral Collateral Ligament): These ligaments guard against inward and outward collapse of the knee joint.
- The Muscular Powerhouse: Muscles drive the squat:
- Quadriceps (Vastus Medialis, Lateralis, Intermedius, and Rectus Femoris): These “quads” are the squat’s main extensors, powering the upward drive from the squat’s bottom position.
- Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): These muscles act as synergists during squats. While technically knee flexors, they co-contract with the quads to stabilize the joint and protect the ACL by pulling the tibia back during flexion.
Forces at Play:
- Compression: As you squat deeper, the compressive force on the knee joint increases. This can stress the cartilage and menisci, but healthy knees can tolerate it. Deep squats might even be beneficial for stimulating joint adaptation.
- Shear: Shear forces, which try to slide the tibia back and forth on the femur, also increase with knee flexion. Ligaments like the ACL and PCL resist these forces, but deep squats put less strain on them due to the joint’s geometry at high flexion angles.
The Takeaway:
Squatting with proper form minimizes stress on the knee joint. Here are some key points to remember:
- Maintain good alignment: Keep your knees tracking over your toes throughout the squat.
- Don’t force deep squats: If deep squats cause pain, squat to a comfortable depth until your flexibility improves.
- Warm-up and prioritize strength: A proper warm-up and strong supporting muscles (quads, hamstrings, core) can help protect your knees.
The Hip: A Complex Powerhouse for Squatting
The hip joint, a marvel of biomechanics, acts as the engine propelling you through squats. Let’s delve deeper:
- The Bony Architecture: The hip is a ball-and-socket joint formed by the head of the femur (thigh bone) fitting snugly into the acetabulum (socket) of the pelvis. This structure allows for a wide range of motion, crucial for squatting.
- Ligamentous Support System: Several ligaments act as the hip’s security guards, ensuring stability during movement:
- Anterior Cruciate Ligament (ACL): This critical ligament prevents the shinbone (tibia) from sliding excessively forward, especially in shallower squats.
- Posterior Cruciate Ligament (PCL): The counterpart to the ACL, it safeguards against the shinbone sliding backwards, particularly during deeper squats.
- Hip Capsule Ligaments: These ligaments surround the joint capsule, providing overall stability and limiting excessive movement.
- The Muscular Power Players: Muscles drive the squat, with two key groups playing starring roles:
- Gluteus Maximus: This powerhouse muscle is the primary hip extensor. It controls the descent phase (eccentric contraction) and generates the explosive force to drive you upwards (concentric contraction) during the squat. Additionally, the gluteus maximus helps stabilize the pelvis and knee joint through its connection to the iliotibial band.
- Hamstrings: These muscles on the backside of the thigh are technically knee flexors. However, during squats, they co-contract with the glutes to stabilize the joint and protect the ACL by pulling the shinbone back during flexion.
Squatting Mechanics and Hip Forces:
- Hip Flexion and Depth: As you squat deeper, your hip joint flexes to a greater degree. This increases the demand on the hip flexors (iliopsoas muscle group) for mobility and flexibility.
- Hip Torque and Strength: Torque is the twisting force generated by the muscles acting on the hip joint. During squats, hip torque increases as you descend deeper. This requires strong hip extensors (glutes) to overcome the force of gravity and propel you back up.
- Forward Lean and Biomechanics: Leaning forward during squats can shift the mechanics of the lift. While it may feel easier initially, it can increase hip torque due to a longer moment arm for the muscles. This can place more stress on the lower back if not managed with proper core engagement and a neutral spine.
The Takeaway: Squat Smart, Squat Safe
Squatting with proper form minimizes stress on the hip joint. Here are some key points to remember:
- Maintain a neutral spine: Avoid excessive arching or rounding of your back throughout the squat.
- Focus on glute and hamstring activation: Engage these muscles throughout the movement for optimal power and stability.
- Don’t force deep squats: If deep squats cause pain, squat to a comfortable depth and gradually increase your flexibility over time.
- Maintain an upright posture as much as possible: Minimize forward lean by engaging your core and keeping your chest lifted.
By understanding the hip’s anatomy and the forces at play during squats, you can train smarter and maximize the benefits of this exercise while minimizing the risk of injury. Remember, proper form is paramount for a safe and effective squat workout.
Conclusion: The squat may seem like a simple exercise, but it’s a complex dance between the ankle, knee, and hip joints. Each plays a crucial role:
- Ankle: Provides stability and flexibility for proper foot placement and efficient power transfer.
- Knee: Acts as a hinge, transferring power from the hips while maintaining stability through ligaments and muscles.
- Hip: The powerhouse, generating most of the force for squatting through powerful extensors like the glutes.
By maintaining proper form and focusing on flexibility and strength in each joint, you can ensure a safe and effective squat that maximizes your fitness goals. Remember, a strong foundation (ankles) leads to smooth movement (knees) and explosive power (hips).
PERFORMANCE VARIABLES, PROGRESSIONS, AND IMPORTANCE OF MECHANICS
Now that we went over the primary joints involved during the squat and what to look for. Lets dive into the variables that play role into how this movement being performed can impact the performance of the athlete.
How Much Weight Should You Squat? It Depends on Your Experience
The amount of weight you should squat depends heavily on how long you’ve been training. Beginners often underestimate their own strength, so starting with lighter weights is important. With a good training program, consistent effort, and proper nutrition, most beginners can see significant progress in 6 to 9 months of training. This will allow them to gradually increase the weight they can safely squat.
Its important to note that a program with squat just doesn’t consist of squatting but a variety of exercises that compliment squats such as single leg work, anti-extension core exercises as well as different focuses of each program. By doing this, you are improving the overall health of the client and developing a well-rounded foundation. .
The squat can be a king among exercises, building lower body strength and power. But mastering different squat variations requires a strong foundation. Enter the kettlebell squat: a perfect stepping stone to unlocking more complex squat variations like back squats and front squats. Here’s why the kettlebell squat should be your starting point:
Building Core Strength:
The kettlebell’s off-center weight challenges your core stability more than a barbell. This constant engagement strengthens your core, a crucial element for proper form in all squats. Imagine your core as a sturdy belt holding your spine in a neutral position – essential for back squats and front squats as well.
Mastering Mechanics:
The kettlebell squat’s simplicity allows you to focus on proper mechanics. You’ll learn:
- Maintaining a Neutral Spine: A straight line from head to toe, avoiding arching or rounding your back, which is crucial for all squat variations.
- Proper Knee Tracking: Your knees should track in line with your toes, a fundamental element for healthy knees in back squats and front squats too.
- Depth Control: Squatting low enough (thighs parallel to the ground) with proper form translates well to back and front squats.
Progression Pathway:
The kettlebell squat is a stepping stone. Once you’ve mastered mechanics and core stability, you can confidently progress to:
- Back Squats: The kettlebell’s unilateral (one-sided) nature strengthens each leg independently, preparing you for the bilateral (two-sided) load of a barbell back squat.
- Front Squats: Holding the kettlebell racked on your shoulders challenges your core even more, similar to a front squat with a barbell. Additionally, the kettlebell’s weight distribution teaches you proper front rack positioning, crucial for front squats.
The Takeaway:
Think of the kettlebell squat as a foundational course in squatting. It builds core strength, refines mechanics, and prepares you for more advanced variations like back squats and front squats
Mastering the Squat: Building a Foundation for Speed
The squat reigns supreme for building lower body strength, but have you ever wondered how fast you should actually move? Here’s the secret: a strong foundation is key to unlocking faster squats with minimal joint stress.
Building Strength, Building Confidence:
Imagine a house – a strong foundation allows it to withstand any storm. Similarly, building core strength and proper squat mechanics through slower, controlled movements creates a solid base for faster squats later. This translates to:
- Improved Neuromuscular Efficiency: Your nervous system learns to fire muscle fibers more effectively, allowing for smoother, more powerful movements at higher speeds.
- Enhanced Core Stability: A strong core acts like a natural brace, protecting your spine and maintaining proper alignment even during faster squats.
- Reduced Risk of Injury: When you move slowly, you can focus on perfect form, minimizing the risk of imbalances or improper technique that could lead to injury.
Unlocking Faster Squats:
Once your foundation is solid, gradually incorporate faster squats into your routine. With a strong core and proper mechanics ingrained, you’ll experience:
- Increased Power Output: Faster squats can translate to greater power generation, beneficial for sports performance or explosive movements.
- Improved Athleticism: Many sports involve quick bursts of power. Faster squats can help train your body to react and generate force more efficiently.
- Advanced Training Options: Mastering faster squats opens doors to more advanced squat variations that utilize speed for specific training goals.
- For example, in this video, https://www.youtube.com/shorts/cMsWFgWF8FA the athlete has been training for around 2 years. While he is squatting 300 lbs. He is still working on developing a base and is only in 8th grade. This takes a lot of time, effort and consistency. Overtime, the athlete will develop more strength, in which then you transfer that strength into power as they have the sufficient stability to do so such as in this video. https://www.youtube.com/shorts/jxreFXCZNm0 and become explosive https://www.youtube.com/watch?v=pvUui_MNwUU like in this video, as the athlete performed a standing broad jump of 114 inches.
The Takeaway: Slow and steady wins the race, especially when it comes to building a strong foundation for squats. By focusing on core strength, proper form, and controlled movements initially, you’ll be well on your way to conquering faster squats with confidence and minimal joint stress.
ACCESSORY LIFTS AND THEIR IMPORTANCE FOR A WELL ROUNDED PROGRAM
Accessory lifts are crucial for lifters of all levels, but especially important for those building a strong foundation like the young athlete mentioned. Here’s why:
- Strengthen Weaknesses: Accessory lifts target specific muscle groups that may be lagging behind in your main lifts like squats, deadlifts, or bench press. By isolating and strengthening these weaker muscles, you can improve your overall form and performance in the main lifts as well as increase the transfer of strength to the field of play. Take this athlete for example focusing on strengthening his quads with reverse nordic leg curls: https://www.youtube.com/shorts/MU8_dbojLVk
- Injury Prevention: Accessory lifts can help address muscle imbalances that can lead to injuries. They also strengthen supporting muscles that stabilize your joints during heavy compound movements. In the attached video, you see an athlete working on Bulgarian split squats to create symmetry between both limbs. This is also important for transfer in sports. https://www.youtube.com/shorts/yRzywILQ4_4. Hinging is important as well, as this video demonstrates an older client working on his strengthening the symmetry of his hamstrings with a single leg RDL https://www.youtube.com/shorts/36mTKpGQAXM
- Improve Technique: Accessory exercises can help refine your technique in the main lifts by allowing you to focus on specific movements and muscle activation.
- Break Through Plateaus: When you hit a plateau in your main lifts, accessory lifts can help you break through by strengthening the supporting muscles that contribute to your overall power. Core strengthening for example, is critical to do at all ages. In this video, we have a client working to improve her lower core, or her transverse abdominus. https://www.youtube.com/shorts/RHxHXZJNT_M This has a chain reaction in the body to stabilize the pelvis, reducing the chances of having sacroiliac issues when squatting, thus improving lumbar spine stability.
- Develop Power: As the video mentioned, a strong base is essential for developing power. Accessory lifts can help build that base by targeting explosive movements and specific muscle groups that contribute to power generation.
Conclusion:
We’ve explored the importance of technique, load, and training age in crafting a personalized program. Now, remember: the internet is full of conflicting information. Focus on reliable sources and qualified professionals to guide your fitness journey. Squats are a fantastic exercise, but a one-size-fits-all approach just doesn’t work. Accessory lifts complement squats, building a well-rounded program that helps you reach your goals and stay injury-free. Thanks for sticking with me – now go put this knowledge into practice!