Squating technique and form are vital to prevent injury and to help maximize your exercise regimine. First you must determine the GOTE(Goal Of This Exercise).
Are you squating for strength gains, improvement in power performance, to strictly shape and develop the muscle, to correct a muscular imbalance, or to shed fat around the hips and thighs? Just kidding on that last one. We should know by now that doesn't work right. :(
As a trainer my #1 Goal is to protect my client. I say this because I often get suggestions or questions about particular exercises seen on TV(like "The Biggest Loser"), magazines (like Muscle and Fiction), or from a "functional training"class or bootcamp. Not all, but many times form and technique are not the main focus of these outlets of information. New, trendy, and CRAZY are the deciding factors for some of the wild squating exercises I have seen displayed. However, in many cases they can still be performed if proper training is conducted prior to attempting some of the more advanced movements. The problem is sometimes trainers, bootcamp instructors, and fitness marketers tend to want to rush clients into these difficult exercises before their bodies are capable of performing them with correct form.
So the purpose of this entry is to explain basic squatting technique. Through developing a strong base you will be able to slowly progress to more advanced squatting exercises.
1). Positioning: Stand with feet slightly wider than shoulder width. Toes in most instances should be slightly turned outward. However, this often needs adjustment depending on the individuals limb length and available range of motion. Either hold your arms out straight in front of you or clasp your hands behind your head. I like the later option because it helps keep the chest lifted and less likely to round the shoulders. In regards to your spine you should think long and straight. Keep the chin slightly tucked, not lifted. Lifting the head is a very common mistake.
2). Movement/Mechanics: Make sure as you start your squat you keep your weight distributed through your heels. As you lower the hips keep shoulder blades pinched back and away from your ears. Make sure and keep your chin tucked keeping your neck in neutral alignment. Okay I am going to say it! It is completely normal for your knees to go over your toes! I get so tired of hearing that. This is a pretty common theme in the group exercise world, but not a realistic option for many people. When the knees go over the toes and all the above mechanics are performed correctly, this is usually due to longer upper leg length. Telling someone to not let their knees go over the toes when it is a mechanical problem can cause added stress on the lower back. The key is to stop the downward movement once you reach a 90 degree angle at the knee joint. This phase of the lift should take 3-4 seconds. Once you reach that point pause and completely stop the movement(1-2 seconds). Then lift the weight, pushing through the heels and straightening the legs(3-4 seconds). DO NOT LOCKOUT THE JOINT AT THE TOP OF THE MOVEMENT. Reach for full extension, but keep a soft joint. This will protect the knee while keeping tension on the muscle(which should be the goal).
This is proper positioning for a basic body weight squat. There are several options in performing squats with a wider or more narrow stance, deeper range, and different forms of resistance and tempo. However, I feel most should start and stay with a basic barbell squat or body weight squat until they have enough muscle control to progress to a more advanced movement.
Quick side note. I added a link in my links section to a magazine that I wrote an article in in this month's issue. Check it out if you would like. www.faithandfitness.net
Best in Health,
Eric Wrona MS, NSCA-CPT
