The Do's of Squatting

The squat is commonly known among lifters, both competitive and amateur, as "the king of all exercises".  The basic barbell squat is singularly the most advocated, and the most feared of all movements in the gym.  Long maligned by some lifters and doctors as inherently dangerous to both back and knee, the squat is actually the most beneficial movement for the entire body.  It is not only a strengthening exercise, it also improves balance, mobility, and despite the propaganda, provides protection for the knee.

The single biggest reason for the maligning of the squats, is the fact that so many people do them incorrectly.  In this regard, the squat carries a higher risk of injury than many other exercises when done with improper form.  Many, including doctors, make the mistake of dismissing the movement, rather than the form of the lifter.  Today's article details how to execute a perfect squat, in order to provide you with multiple benefits without the pain and injuries.

  A competitor performs a front squat, a variation of the basic back squat, in a strongman competition.

Author: Artur Andrzej, under the Creative Commons Attribution-Share Alike 3.0 Unported license.

Point #1:  Squat Deep

For decades, one of the most important debates of the squat was, "How deep should you go?"  Stemming from a report from a doctor in 1962, the idea was introduced that squatting to full depth was bad for the knee, and that squatting past parallel was not only unnecessary, but harmful to the knee joint.  Not only was there no controlled experimentation or hard evidence to back this report, there is ample evidence disproving it.  

The full squatting position is used as a basic sitting position for many parts of the world, and it has been since humans have been around.  Stress around both the anterior and posterior cruciate ligaments decrease when the knee is bent to a larger degree.  The parallel point is where the torque is highest.  Using your energy to stop there puts a lot of strain on the knee.  Another reason it endangers the knee is that the quadriceps primarily move the lifter upwards in the top half of the movement, while the hamstrings are most active at below parallel.  The lower you squat, the more hip and hamstring activation you will obtain.  Parallel squatting will provide a muscular imbalance between the quadriceps and the hamstrings/gluteal area.

Point #2:  Do Not Bounce at the Bottom

Squats should be performed in a rapid, explosive movement, however, it needs to be controlled rapidity.  Partially relaxing your hamstrings when coming near the bottom of the movement, and attempting to drop, using momentum to come out of the hole is perhaps one reason deep squatting has been misunderstood.  The temporary relaxation and downward momentum caused by bouncing puts undue strain on the ligaments of the knee.  Don't pause at the bottom, rather, use a gradual stretch to provide the boost out of the hole of the lift.

Point #3:  Maintain a Rigid Torso

This is highly important for the safety of your spine.  Your back should act as a stabilizer, not a prime mover.  When you first start squatting, it is wise to do so with an empty barbell to get this particular technique down.  Put the bulk of your weight on your heels, and focus on maintaining the straight back.  Dipping at the shoulders and rounding the spine places tremendous torque on the lower back.  It can cause both acute injuries to the spinal erector muscles and a permanent injury to the spine itself.

Point #4:  Angle Your Toes Outward

Do not squat with your toes pointed straight.  Look down while walking.  Your feet do not land with your feet and toes pointed straight outward, they land at a natural angle, about 25 degrees.  An angle anywhere from 20-40 degrees is ideal for squatting; it follows the natural position of the bend.

Point #5:  Look Straight Ahead

Your body will follow your eyes.  Looking down places a high probability that your shoulders and upper back will bend, causing you to make the error of not maintaining a rigid torso.  Looking upwards, towards the ceiling will increase the likelihood that you will sit back too far, toppling you and the weight backward.  To maintain a straight back, look straight ahead.