Correct vs. Incorrect: This week -Squatting
- klans1616
- Sep 1, 2021
- 4 min read
By: Coach Kristen
Let’s talk “CORRECT vs. INCORRECT” in the world of Sports Performance/ Strength and Conditioning/ Fitness in general; there are so many conflicting opinions, so many coaches who will argue for hours over correct vs. incorrect on almost every aspect from form to programming to everything in between. This is where I interrupt with my input: This week’s topic – Squatting.
· Ass to the grass
· 90 Degrees
· Parallel
· To a Box
· Box Squat
· Powerlifting
· Olympic/Weightlifting
Which is right? Which is Wrong? Is there a place for all of the above? Is there a purpose that each of these serves? When and where are they most appropriate?
Get Ready for a knowledge Drop.
Let’s start with some definitions:
· Ass to the grass: the concept of this is misconstrued and there is definitely a right and wrong way to do this; the simple definition is squatting through a full range of motion
· 90 Degrees: This type of squat is (contrary to popular belief) slightly above parallel – I would call this a “partial” squat; some people like Dr. Joel Seedman would argue this with me but that’s okay
· Parallel: this is actually about 110 degrees and is where the thighs are parallel to the floor.
· To a Box: Squatting to a box uses a normal amount of forward knee, with the use of both the anterior and posterior chain (quads & glutes/hamstrings), and is also a “touch and go”; meaning the box is there just to dictate depth, you are not resting on the box.
· Box Squat: A box squat uses vertical shins, is mostly using the posterior chain (glutes and hamstrings), and also breaks up the eccentric and concentric portions of the movement.
· Powerlifting: has the bar lower on the back, more of a hip dominant movement, less force on the knees, more posterior chain focused
· Olympic/Weightlifting: has the bar in a high bar position on the back, both hip and knee joints are used (but is more knee/quad dominant), the torso is as upright as possible, these athletes have strong tendons/ligaments/and connective tissues – this can also be equated with ATG.
BIGGEST THING when it comes to for in ANY of these variations -
· NEUTRAL SPINE (pelvis should not tuck under aka the notorious “butt-wink”.
o It helps to know that relaxing at the bottom (or not engaging our muscles) &/or bouncing out of the bottom can contribute to the butt – wink (SO LET’S DO OUR BEST TO AVOID THAT)
In Olympic/ATG/Parallel/To a Box/ & 90-degree squats –
· Set-up
o The bar is in a high position *around C7 or (below) on the traps – elbows slightly back
o Foot width between hip and shoulder width
o Foot angle between 0 & 45 degrees
· Preparation
o Contact with the floor has to be consistent in 3 points: big toe, pinky toe, and heel
§ Tri-pod – grip the floor: helps rotate the knees out (activates the glutes
o Bracing: Breath and squeeze: rib cage down and tucked (stacked)
· Decent
o The eccentric portion of the movement should be driven by the glutes (so sit the hips down between the heels)
o Bend the knees – LOGO out
o Gripping the floor, keeping tension
o Bracing breath at the top and holding it thought the bottom
· Ascent
o Movement is initiated with the quads
o LOGO still out
o Primarily pushing through the mid foot.
o Holding the brace through the “sticking point” which is usually about 2/3rds of the way up
Box squats/ Powerlifting squats:
· Bracing is the same as above BUT bar position is lower on the back (around the scapulae) and hands are wider – allows for a more forward tilt of the torso (posterior chain driven) instead of “logo up” for Olympic (quad driven)
· Vertical shins and a wider stance (shoulder or wider) instead of forward shins and hip to shoulder width is used because of targeting the posterior chain (glutes and hamstrings)
· Feet may also have a more dramatic outward turn in these types of squats.
MY PHILOSOPHY
I fully believe that you should perform lifts through your full ROM. If you are not doing this you are losing mobility and may find yourself having weaknesses or imbalances. With that being said, I also believe that certain circumstances, or people may need to be stronger in different positions. Training through your full ROM is important but partial/half/ or quarter squats can be programmed along side of a full ROM squat. It is also based on what your athlete needs at the time; if the athlete has really a really weak posterior chain – box squats or more of a powerlifting type stance may be what they need – but this could also change over time so be adaptable for your athletes. I also believe that athletes that are jumpers (volleyball, basketball, etc.) should be squatting with depth through FULL ROM, and with a forward shin angle (this is also the position that many athletes are playing their sport in). So, FULL IS OKAY AS LONG AS WE ARE NOT RELAXING OUR MUSCLES AT THE BOTTOM OF THE SQUAT OR “BOUNCING OUT OF THE BOTTOM”, WE NEED TO BE ENGAGED THE WHOLE TIME. These jumping athletes are ones that are more prone to patella/femoral tendon pain – the only way to be strong in this position is to strengthen in this position. Chances are if the athlete is having this type of pain, they need to be stronger in this position.
*****Here is where I’m about to lose some people and that’s okay… IT IS OKAY FOR YOUR KNEES TO PASS YOUR TOES.
On a step-down test – the worse you are with your knees over your toes, the more likely you are to have patella tendon and knee pain issues @kneesovertoesguy on Instagram!!!!
BOOM. KNOWLEDGE DROP.
Big thanks to all of these sources for helping me collect my thoughts.
@kneesovertoesguy on Instagram
@dr.joeseedman_ahp on Instagram
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