why squats?
Overuse injuries, tightness, or pain tends to be normal for Endurance Athletes. And most of the time, we learn to grit our teeth and train through the discomfort. In looking at the training volume required to compete in long endurance events, it is difficult to see the benefit of gym training and seems like a waste of training time…especially when you are not having any nagging injuries.
From firsthand experience, rolling your eyes at the thought of lifting weights or performing any functional movements as a means to increase performance will ultimately land you on the bench watching others compete. Imbalance caused by overuse could be identified by coaches/ trainers and professionals (physical therapists, chiropractors, etc.) through certain exercises, like a simple SQUAT.
The squat, in its own simple way, can quickly show:
1. If you lack mobility in the ankle, knee, and hip.
2. If you favor the left or right side
3. If your muscles are too tight to allow the range of motion
4. If you are weak in certain areas
5. If you have the core strength required to keep posture during the entire movement
Why are squats good for your program?
1. Squats can easily be progressed or regressed in difficulty for any skill level or age.
2. They load the core and spine to strength stabilization and core stability.
3. It is a multi-joint exercise that works Glutes, Hamstrings, and Quadriceps during hip and knee extension…all of which are essential for running, biking, swimming, or any sport for that matter.
4. Squats are simple and can be completed anywhere at various intensities.
5. Proper squat movement opens the door for a variety of additional movements.
6. Deep squats can increase mobility in ankles, knees, hips, and lower back.
The list could go on and on. But I believe we need to discuss the proper squat (air squat=non loaded) form. Squats are movements first and an exercise second, so they need to be performed with proper form to elicit intended response adaptations.
1. Start with feet about shoulder width apart. Some will recommend that your toes are turned slightly out. However, if you can perform the rest of your squat mechanics with your toes straight forward, that is fine.
2. Keep your head looking straight or looking slightly above parallel. Just like in all sports, your body goes where your eyes go.
3. Accentuate the normal arch of the lumbar curve and pull the excess arch out with the abs. Basically, keep your core tight.
4. Send your butt back and down or begin hip hinge movement (hips back and chest forward at the same rate).
5. Track your knees over the feet. DO NOT LET KNEES CAVE INWARD.
6. Create external rotational torque by squeezing your glutes and driving the knees out.
7. Maintain the arch of the foot and press through the full foot or ensure the weight is distributed evenly. Avoid rocking only on your heels or only on the balls of your feet.
8. You can lift your arms out in front to help keep the chest upright during the descent and your torso elongated.
9. As a note of help, your body should descend in a way that your ear should not move forward or backward during the descent.
10. Stop when the fold of the hip is below the knees or break parallel with the thigh. Overall, there will be variations on form and mobility from person to person. Stop the descent depth once mobility prevents it or if form is compromised. A higher squat with good form is better than the low squat with poor form. By sending the hips back and down, we allow the shins (or lower leg) to stay vertical so forces can be optimally distributed through the knee and into the feet. When reaching the available or desired depth, you should still be balanced on your feet (center of gravity should be a line from the mid foot directly up).
11. Squeeze the glutes and hamstrings and drive hips upward and back without letting your body move forward or back. Ensure that the hips and chest rise at the same rate. A common flaw is the hips rising faster or first. This puts undesirable stress on the low back and posterior chain. Keep balance and allow the path of the ear to ascend straight up in the same path as the descent.
12. While rising, continue to press through the full foot and keep balance. Remain conscious of knee position on the ascent. Knees should stay in line with the toes.
13. Once at the top, stand tall and complete required extension of ankles, knees, and hips.
As previously mentioned, squats can be easily progressed. This could be done with differing intensity, tempo, load, load positioning (back rack, front, overhead, goblet, offset, etc.), repetitions, sets, surfaces, depths, jumps, and added movements (cleans, snatches, wall balls, thrusters, etc.). All of the variations elicit varying response adaptations and should be programmed in alignment with goals. However, working on your air squat form, sitting in a deep squat, and using the technique is something you can do year-round.
As a challenge for everyone reading this, please reach out to myself or a trusted professional to analyze current form and technique before adding substantial load, especially if you do not have any experience in weightlifting.
Additional posts will follow at a later date regarding various load position techniques but for now…Enjoy working on your squats.
Reference:
Squat Bible- The Ultimate Guide to Master the Squat and Finding Your True Strength, Dr, Aaron Horschig, 2016
CrossFit Level 1 Training Guide, Third Edition
