Technique - the squat [Archive] - Starting Strength Forums

Simma Park

12-10-2011, 12:57 AM

<a href="http://startingstrength.com/resources/forum/showthread.php?t=28128"><< FAQ index</a> | <a href="http://startingstrength.com/resources/forum/showthread.php?t=28233">< technique - general topics</a> | <a href="http://startingstrength.com/resources/forum/showthread.php?t=28235">technique - the deadlift ></a>

Squat analysis

Joint angles <a href="http://startingstrength.com/resources/forum/showthread.php?t=24519">[link]</a> (includes a <a href="http://ubuntuone.com/p/jV1/">link</a> to a squat position calculator)

Toes out vs. in <a href="http://startingstrength.com/resources/forum/showthread.php?t=22892">[link]</a>

Hamstring involvement <a href="http://startingstrength.com/resources/forum/showthread.php?t=21701">[link]</a>

Forces at work on the back <a href="http://startingstrength.com/resources/forum/showthread.php?t=27262&p=345794#post345794">[link]</a>

See also <a href="######faq_vmo">VMO</a>

Squat depth

I think that if you are of the opinion that it takes a month to get somebody below parallel in the squat, you don't know how to coach the movement correctly.
[The Coaches' Roundtable: Squat depth] (http://startingstrength.com/index.php/site/roundtable_communication)

Article: "<a href="http://startingstrength.com/index.php/site/active_hip_2.0_the_directors_cut">Active Hip 2.0: The Director's Cut</a>"

Correct depth / ROM

- avoid relaxing to get depth <a href="http://startingstrength.com/resources/forum/showthread.php?t=26352">[link]</a>
- safety of squatting past parallel <a href="http://startingstrength.com/resources/forum/showthread.php?t=9240">[link]</a>
- we do not teach ATG (ass-to-grass) squatting <a href="http://startingstrength.com/resources/forum/showthread.php?t=6848&p=40993#post40993">[link]</a>

Flexibility

- "let the weight provide the stretch" <a href="http://startingstrength.com/resources/forum/showthread.php?t=9347">[link]</a>
- "the movement is its own stretch" <a href="http://startingstrength.com/resources/forum/showthread.php?t=27079&p=340535#post340535">[link]</a>
- don't waste time on "silly shit like 'squat therapy' hamstring flexibility" <a href="http://startingstrength.com/resources/forum/showthread.php?t=20476">[link]</a>

Half squats

My opinion is that half-squats are never a legitimate exercise for any purpose under any circumstances. [link] (http://startingstrength.com/resources/forum/showthread.php?t=24176)
See also: <a href="http://startingstrength.com/resources/forum/showthread.php?t=26491">Steven Miller's half squat experiment</a>

Hip drive and back angle

Article: "<a href="http://startingstrength.com/articles/squat_rippetoe.pdf">The Squat, or How I Learned to Stop Leg-Pressing and Use My Ass</a>"

Do not lead with the chest <a href="http://startingstrength.com/resources/forum/showthread.php?t=7310&p=46586#post46586">[link]</a>

Keep chest up and back angle constant <a href="http://startingstrength.com/resources/forum/showthread.php?t=9262&p=57280">[link 1]</a>, <a href="http://startingstrength.com/resources/forum/showthread.php?t=25642&p=302557#post302557">[link 2]</a>

Slight back angle change at heavy weight is not the end of the world <a href="http://startingstrength.com/resources/forum/showthread.php?t=25259&p=293411#post293411">[link]</a>

Bar position

Platform video: <a href="http://startingstrength.com/index.php/site/platform_the_squat_bar_position">The Squat - Bar Position</a>

The great bar position debate (high-bar vs. low-bar)

- everybody calm down <a href="http://startingstrength.com/resources/forum/showthread.php?t=27598&p=357040#post357040">[link]</a>
- low-bar safer for knees <a href="http://startingstrength.com/resources/forum/showthread.php?t=19966">[link]</a>
- yes, some strong people squat high-bar; we still prefer low-bar <a href="http://startingstrength.com/resources/forum/showthread.php?t=23330">[link]</a>

Problems using low bar position

- inadequate flexibility <a href="http://startingstrength.com/resources/forum/showthread.php?t=26723">[link]</a>
- long arms <a href="http://startingstrength.com/resources/forum/showthread.php?t=7746">[link]</a>
- high bar as an alternative (temporary or permanent) <a href="http://startingstrength.com/resources/forum/showthread.php?t=23893">[link]</a>
- weight gain can help <a href="http://startingstrength.com/resources/forum/showthread.php?t=27605">[link]</a>
- try a hard massage <a href="http://startingstrength.com/resources/forum/showthread.php?t=24174">[link]</a>

Transitioning from high bar to low bar <a href="http://startingstrength.com/resources/forum/showthread.php?t=15477">[link]</a>

See also <a href="#######faq_elbowpain">elbow tendinitis problems</a>

<a name="faq_buttwink"></a>Butt-wink and lumbar arch/extension

The term "butt-wink" is CrossFit bullshit, and comes from the impression that it is possible to squat with an apparently motionless lower back. With the weights CrossFitters typically squat, it might be. But a heavy squat will cause some movement in the lumbar spine, and the appearance of the glutes changes as the hips stretch into eccentric flexion. As long as it is not a gross flexion, it is no problem, as anyone with a powerlifting background can attest.

So, your lower back is FINE. STOP WORRYING ABOUT BUTT-WINK AND START WORRYING ABOUT BEING A PUSSY. [link] (http://startingstrength.com/resources/forum/showthread.php?t=25194)

See also <a href="http://startingstrength.com/resources/forum/showthread.php?t=28233#faq_lumbarcontrol">lumbar control</a>.

Thread: "<a href="http://startingstrength.com/resources/forum/showthread.php?t=9156">What's a Butt Wink?</a>

Normal anatomical lumbar position <a href="http://startingstrength.com/resources/forum/showthread.php?t=8680&p=53973#post53973">[link]</a>

Knee and shin angle / position

Knee position relative to toes: <a href="http://startingstrength.com/resources/forum/showthread.php?t=11626">depends on anthropometry</a></li>

Trouble doing air squats / bodyweight squats / squats with a broomstick / squats with an empty bar

If you mention what you do during an unweighted squat one more time, I am going to hunt you down and beat you with a broomstick. [link] (http://startingstrength.com/resources/forum/showthread.php?t=26539")

Use weight <a href="http://startingstrength.com/resources/forum/showthread.php?t=28171&p=371525#post371525">[link]</a>

don't waste time obsessing about unweighted squat form <a href="http://startingstrength.com/resources/forum/showthread.php?t=26649">[link]</a>

Lateral shift / "corkscrewing"

vigilantly correct asymmetrical form <a href="http://startingstrength.com/resources/forum/showthread.php?t=14187">[link]</a>

unilateral work not recommended <a href="http://startingstrength.com/resources/forum/showthread.php?t=10970">[link]</a>

See also <a href="######faq_legasymmetry">leg asymmetries</a>

See also <a href="#####faq_coachingchallenge">coaching challenges</a>



<a href="http://startingstrength.com/resources/forum/showthread.php?t=28128"><< FAQ index</a> | <a href="http://startingstrength.com/resources/forum/showthread.php?t=28233">< technique - general topics</a> | <a href="http://startingstrength.com/resources/forum/showthread.php?t=28235">technique - the deadlift ></a>

Replies to this thread will not be posted. If you have feedback or questions about this F.A.Q., <a href="http://startingstrength.com/resources/forum/sendmessage.php?do=mailmember&u=5935">e-mail Simma</a>; help and suggestions are appreciated.