THE SQUAT: PRINCIPLE MOVEMENT

SHOULD WE SQUAT?

This exercise is considered a vital element of most training routines and is the foundation for many more advanced movements including the Clean & Jerk, Wall Balls, Thrusters etc. Furthermore, the disciplines learnt from squatting properly will be transferable to most other movements both inside and outside the gym.

​Modern lifestyle (sitting in chairs & lazy bending down to lift heavy objects etc) means we fall into bad postural habits as we get older but if you watch a child squat, their movement is instinctive, comfortable and with good technique. That ease of movement is what we want to recapture and master.

​How else are you going to get out of your chair independently when you’re 100?

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​In the gym, aside from being a repeat offender in many of our workouts, we use it as a movement diagnostic tool. As mentioned, it is a natural movement that we should not take for granted because it is intrinsic to everyday good movement & mobility but by assessing how someone squats, we can often identify sources of discomfort in someone’s body and advise how they should train to overcome these.

However advanced you are in your training, don’t let your ego get in the way and take a moment to review your technique. It’s amazing how easy it is to pick up bad habits along the way especially when surrounded by gym mirrors or building up the weight. It will save you a lot of time and potential pain in the long run!

PREPARATION FOR THE SQUAT

There are tools we can use to help us.
1.    A box to assist with gauging range of movement & build confidence
2.    Rings to provide further support when practicing the technique without a weight.

WARMING UP

Warming up is essential to avoid injury & aid range of motion when squatting. We have videos on foam rolling and stretch routines for you to follow along to but the three key elements to priming your body for Squats are:

Foam Rolling

• Using scrubbing method
• Reduce adhesions in muscle to aid movement.
• Focus on each part of lower body inc: foot sole, calf, quads, hamstrings & glute muscles.

Stretch Routine

• Hip Opener 
• Groin stretch
• Quad stretches
• Calf and Hamstring stretches

Muscle Activation

• Using mini resistance bands to recruit the muscles that you want to be utilising during the squat.
• The squat is a compound movement ie - it works multiple muscle groups simultaneously and consequently, by incorporating muscle activation into our warm up, we are isolating and firing up the muscle we want to target in the squat without other muscles overcompensating. 
• Try the following exercises to activate before squatting:
  • Mini Band Walk (most efficient when done slowly)
  • Lateral Banded Step Outs
  • Banded Bicycle Crunches (ensure the small of your back is flat into the ground)

BODY POSITION

There are 3 main rules to remember here. However long you’ve been training, everytime you set yourself up under the bar ready to go, just take a second to check these off in your head:

Tripod Foot 
The three points of contact with the ground which should be maintained throughout: heel, little toe & big toe. (see images below)

Knee Stability
Maintain your foot’s natural arch when squatting to avoid valgus knees (knees rolling inward).

Torque
​Screw your feet into the ground, tearing the ground apart with your toes

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 THE BRACE & MASTERING YOUR BREATH​

Bracing provides a neutral (and safer) spine and will improve your strength capacity by building pressure in the torso and giving your body stability when squatting. Bracing involves exploiting the power of breath control to further engage your core and increase intra-abdominal pressure. This is known as the Valsalva Maneuver. A word of caution: this force can also raise your blood pressure and be dangerous for those with any kind of heart defect or high blood pressure.

How to practice Bracing:
(Try lying on the floor if it's easier)

• Place your hands on your belly, breathe into your stomach (rather than just expanding your chest and & raising your shoulders.)
• In turn, place your hands on each part of your torso which you want to fill with oxygen.
• Breathe into your Stomach, Ribs and finally your Chest.
• Hold your breath and 'crush it' as though you are anticipating being punched in the stomach!

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THE NEUTRAL SPINE

Most of us first encounter the squat as an exercise in the gym surrounded by mirrors supposedly there to help us to analyse and perfect our own form. Ironically, these mirrors are actually one of the main culprits for so many peoples’ poor form and neck injuries. It forces you to misalign your spine as you tilt your neck back to see your own reflection. 

Poor spinal position will affect strength, flexibility & your safety when squatting.

Change this one habit and you’ll be shocked by how much both your mobility and strength instantly improve

Establishing a neutral spine

Rest a 'thumbs up' between your chest and chin and ensure your chin does not lift off this when practising an air squat. Your gaze will naturally be lower than you’ve been accustomed to

PRE SQUAT CHECKLIST

Step under the bar

• Use the bar markings to ensure the weight will be distributed equally across shoulders.
• Always treat the bar as though you have a heavy weight on it.
• Ensure you have three points of contact
• Brace & stand up straight

​
Shuffle backward

• Using little steps (use a box for confidence & range of motion)
• Screw feet into the ground
• Set your three points of contact
• Breathe & Brace

Squat

• Ensure knees are not collapsing inward
• Maintain a neutral head position in line with the spine
• On the way up, drive through the heels

Walk bar back in

• ‘Check & check’ & step out from the bar
• If you want to review your own technique, film yourself. Do not rely on mirrors.

Thanks for reading, please comment below with any questions.

Watch our mini series on the squat and deadlift technique here.

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