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Proper Squatting Form
Even though I’m an advocate of working out at home, I still go to the gym once in a while. I’ll get the occasional urge to do something a little different that I don’t want to do (or can’t do) at home, or maybe just want a change of scenery. It’s also a good opportunity for me to get a chance to see what others are doing, and see some common mistakes.
The squat rack is, sadly, one station that doesn’t get much action. And when it does, it’s often by people who could use some help. So, here are a few pointers on cleaning up your squatting technique.
- Don’t rest the bar too high on your traps. Let it sit comfortably low. Too high and it’s too close to your neck. This can hurt your neck, as well as put an awkward tilt in your upper body, which is bad form.
- Toes should be about shoulder-width apart, pointed slightly outward, and your knees should track over them.
- Bend at the hips first, sticking your butt out back. Don’t bend your knees first.
- Sit back rather than down. Imagine you’re going to sit in a chair that’s slightly too far behind you.
- Squat between your legs. As Dan John said long ago, your body doesn’t fold like an accordion. You’re not accordion-folding your hips, thighs and knees. Squat down between them. To get the idea, try to squat (bodyweight only) all the way down, sitting on your haunches. To do this, you’ll have to squat between your legs. If you “accordion-fold”, your balance will likely be off and you’ll fall backwards. Remember this “between the legs” thing.
- Keep your shins fairly vertical. If you’re doing everything else right (hips first, sitting back not down, between the legs), then your shins will automatically remain relatively vertical.
- Squat below parallel. Be honest with yourself - did your hip joint get level with your knees or lower? If you’re just dipping down a few inches, you’re kidding yourself. Take some weight off of the bar so you can go below parallel.
- Drive the weight up with your hips, glutes and thighs. Think of them as one unit to create the hip-drive necessary to lift the weight.
The above is a description of how to do a standard squat for normal trainees. There are more advanced methods that don’t exactly fit this model, which I won’t discuss here. You also may notice that the overall method is similar to the kettlebell swing. It all centers around proper body mechanics to create a powerful hip drive.
If you’ve been squatting with poor form, take some weight off the bar and start from the beginning. You’ll be better off in the long run, with better gains and an overall safer lift. Leave your ego at the door.
One issue that sometimes comes up is whether squats are bad for the knees. The answer is yes and no. If you are squatting with poor form - especially if you’re bending at the knees first - then you’re putting your knees at risk. Another indicator is your shins. If your shins are moving significantly forward of vertical, then you are likely putting undue stress on your knees.
Another potential knee problem is squatting all the way to the ground if you don’t know what you’re doing. Squatting all the way to the ground, with added weight on your back can damage your knees if you release tension. You need to hold tension in the knee in this position. Relaxing in this position (with a barbell) can put extra stress on the tendon/ligament structure of the knee because of the stretching effect caused by the leverage of your leg musculature and the weight. It takes a conscious effort to hold tension in this position, so I don’t recommend it without an experienced trainer.
Given that, most people will be fine using the guidelines listed above for proper squatting technique. The squat is an excellent exercise, and is one of the best if your goal is overall size and strength. But be sure you’re doing it right!
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