Technique - the squat

[Simma Park]

<< FAQ index | < technique - general topics | technique - the deadlift >

1. Squat analysis
   1. Joint angles [link] (includes a link to a squat position calculator)
      
      
   2. Toes out vs. in [link]
      
      
   3. Hamstring involvement [link]
      
      
   4. Forces at work on the back [link]
      
      
   5. See also VMO
   
   
2. 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]

   1. Article: "Active Hip 2.0: The Director's Cut"
      
      
      
   2. Correct depth / ROM

      - avoid relaxing to get depth [link]
      - safety of squatting past parallel [link]
      - we do not teach ATG (ass-to-grass) squatting [link]

   3. Flexibility

      - "let the weight provide the stretch" [link]
      - "the movement is its own stretch" [link]
      - don't waste time on "silly shit like 'squat therapy' hamstring flexibility" [link]

   4. Half squats
      
      

      My opinion is that half-squats are never a legitimate exercise for any purpose under any circumstances. [link]

      See also: Steven Miller's half squat experiment
   
   
3. Hip drive and back angle
   1. Article: "The Squat, or How I Learned to Stop Leg-Pressing and Use My Ass"
      
      
   2. Do not lead with the chest [link]
      
      
   3. Keep chest up and back angle constant [link 1], [link 2]
      
      
   4. Slight back angle change at heavy weight is not the end of the world [link]
   
   
4. Bar position
   1. Platform video: The Squat - Bar Position
      
      
   2. The great bar position debate (high-bar vs. low-bar)

      - everybody calm down [link]
      - low-bar safer for knees [link]
      - yes, some strong people squat high-bar; we still prefer low-bar [link]

   3. Problems using low bar position

      - inadequate flexibility [link]
      - long arms [link]
      - high bar as an alternative (temporary or permanent) [link]
      - weight gain can help [link]
      - try a hard massage [link]

   4. Transitioning from high bar to low bar [link]
      
      
   5. See also elbow tendinitis problems
   
   
5. 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]

   1. See also lumbar control.
      
      
   2. Thread: "What's a Butt Wink?
      
      
   3. Normal anatomical lumbar position [link]
   
   
6. Knee and shin angle / position
   1. Knee position relative to toes: depends on anthropometry
   
   
7. 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]

   1. Use weight [link]
      
      
   2. don't waste time obsessing about unweighted squat form [link]
   
   
8. Lateral shift / "corkscrewing"
   1. vigilantly correct asymmetrical form [link]
      
      
   2. unilateral work not recommended [link]
      
      
   3. See also leg asymmetries
   
   
9. See also coaching challenges
   
   
   

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