Squats
Ok, a lot of people are sharing
the benefits of the deadlift
these days. Yes the deadlift is easier to learn. The deadlift is a requisite
movement if we want to get stronger, more muscular, and/or more athletic. It is
an awesome movement and everyone should do them. But, the squat is at least as
awesome and will require more time learning. The squat is more technical than
the deadlift. The squat requires us to be under the bar. Under the bar is
demanding. We must focus. We need training partners, coaches, or personal
trainers spotting us on a squat. I am breaking the squat down and detailing the
squat today (and every day, in person).
Squats improve strength every bit as much as deadlifts. Squats
develop the glutes, hamstrings, quadriceps, back, CORE, extensors of the spinal
column, calves, and everything else. If one wants to develop the body use
squats. Sometimes we go heavy and other times we go light. This is training. When
we go heavy we develop motor unit recruitment patterns unavailable with lighter
weight. Lighter weight can’t reveal form breaks as bluntly as heavy weight. When
we go light we recover from completed work and move weight more calculatingly. We
improve skills with lighter weights.
Squatting with a narrow stance develops legs. Squatting with a wider stance develops more hips. More upright torsos make for better legs. More angled torsos make for better glutes and hamstrings.
Squats are the best. Let’s look at why?
1.
Ritual
We
must ritualize every movement we practice. Training requires us to uncover
needs. If we set up to lift the same way each time problems are evident. Solutions
are what separates first and second place.
2.
Grab the
bar…
A
little wider than a bench press grip. Climb under the bar centering the weight
and body.
3.
Bear the
weight…
On
the meaty part of the traps. Stretch the bar using your traps and arms to unify
the shoulders. Stand from the hips with good posture. Feet in a squat position
or close to it. Never bear the weight from a staggered stance unless you are a
split jerker, more on this at another time. The elbows are slightly behind the
bar for balance. Keep everything relatively tight from top to bottom.
4.
Stand…
Up
and get ready to slide your feet one at a time and find a position a safe
distance from the rack and set your feet in the squat position.
5.
The squat position…
For
the feet is slightly, just slightly, wider than shoulder width. Feet grasping
the floor. Toes pointing slightly outward. The natural angles from the hips are
6º-15º turned outward. Bearing the force on heals and outside edges of the
feet. Set your back. Set your visual landmark, ahead of time and slightly
higher than eyes while standing erect, then fix on it throughout the squat(s). The
head is part of the shoulders during squats.
6.
Now we are ready to squat…
The
movements starts and ends with the hips. First move is back with the hips. Reaching
as if there is a chair behind you. Keep your head and chest up relative to your
hip placement. The torso is 45º at the bottom. The head is positioned so we are
looking directly forward, yes forward, and never up or down. This means the
back is extending maximally throughout the squat.
7.
Depth is relative…
We
can only get maximum development in the hips, hamstrings, and glutes if we
squat deeply. Deep means the creases where the hips meet the thighs on the
front-side go below the tops of your knees. Squat until you are deep for the
most part. This is why I tell squatter to keep their feet just wider than the
shoulder width. Any wider causes injuries which are a waste of time.
8.
Once in the hole…
Drive
the hips forward until erect again. The hole is an old term describing the
bottom position. If the hips are driving and the back is extending the reps
should be relatively easy. Solid posture and active hips lead to quality
squats. At this point for a maximum lift I recommend bringing the elbows under
the bar and pushing upwards. On a heavy lift we do this anyway just like
holding your breath. We may as well be pushing up rather than pushing our head
and shoulders forward. Just make sure you allow the elbows to drop back after
the hips have completed their extension so they are behind the bar at the top. Shoulder
blades are always pulled together on a squat. We set the weight on this rack or
platform while squatting.
9.
Keep pushing…
Until you
are fully erect in a good posture again. If you are doing reps continue by
setting the back and doing the reps prescribed by your program, coach, or
personal trainer. Keep your midsection solid as if a 6-14 year old is going to
punch you in the belly.
Squats are the king or queen of any training program. We must
squat to excel in sports. We must squat to effectively strengthen our bodies. We
must squat to shape and tone the majority of structures which make us look
better, feel better, and perform better. Squats do all of this and require a lot
of energy. This is called metabolism.