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<p>Well I started writing this blog initially about the <em>Top 10 Best Moves To Use In The Gym</em> however it changed as I wrote because I had you trainers &amp; coaches in my mind. So decided to change the topic to <em>Top 7 Squat Styles, When &amp; Why To Use Which With Your Clients. </em>&nbsp;</p>
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<p>The reason for this was that I felt this detail might be more helpful to trainers &amp; coaches when it comes to designing client programmes &amp; choosing the right squats at certain points on their development.<br></p>
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<p>(Don’t worry if you still wanted to hear my Top 10 Best Moves though since this will be coming in the form of yet another blog series as you will see later) </p>
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<p><br></p>
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<h2><strong>The Squat </strong><br></h2>
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<p>Squatting, as you know from my many ‘squat’ blogs, is basically the combination of ankle, knee &amp; hip flexion all performed at the same time &nbsp;during the descent followed by ankle, knee &amp; hip extension during the ascent. </p>
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<p>In my opinion the squat is probably top of the tree in terms of simple fundamentals. The basic act of sitting and standing has so many variables it’s often a controversial topic due to a lack of clarity around its context. </p>
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<p>If the load, it’s position or absence of it, isn’t made clear often the reader or listener may hold a different context in their mind resulting in confusion or a conflict of understanding. </p>
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<p>(Ie; A body weight caveman style A2G squat holds different loads, force and risk factors compared to a 30kg front squat performed to 90 degrees at the knee.)<br></p>
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<p>Here I will briefly discuss different squat types &amp; therefore the differences in risk &amp; benefit. Unless otherwise stated please note the comparisons are like for like in terms of squat depth/width for these examples.</p>
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<p><br></p>
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<h3><strong>Style a). &nbsp;Caveman Squat or A2G - bodyweight only! </strong><br></h3>
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<h4><strong>What Is It? </strong></h4>
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<p>This is a natural position for the human form to rest in, however for many they either rarely or no longer rest in this almost foetal sitting position. The body compensates for those NOT using up these fuller ranges (ie only ever ‘sitting’ or squatting to 90 degrees into a chair for long periods - like desk workers)</p>
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<p>The compensation is to reserve energy by adapting and limiting the use of certain muscles for example, therefore resulting in ‘stiffer’ joints, tight nerves and muscles that don’t function to their full capacity any longer.<br></p>
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<h4><strong>Use It Or Lose It! </strong><br></h4>
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<p>By simply asking the body to perform a new or <em>unused</em> physcial task chances are it will of course feel awkward, difficult and sometimes uncomfortable. <br></p>
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<p>However like the <em>degradation</em> of your caveman squat the body can adapt the other way too! <br></p>
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<p>Now it’s relevant at this point to point out unless mentioned please assume the context I am using is in a healthy adult body without ailments or injuries. <br></p>
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<h4><strong>Why Use This One?</strong></h4>
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<p>It’s a fundamental human movement &amp; the crossover equates to :</p>
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<p>Improved dorsiflexion or calf range &nbsp;</p>
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<p>Improved muscle flexibility in hip, knee extensors </p>
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<p>Improved joint lubrication &amp; mobility in knees, hips and spine </p>
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<p>Improved nerve mobility throughout the integrated system <br></p>
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<h4><strong>Why Not Use It?</strong></h4>
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<p>Demographics with joint conditions / injuries that may be exacerbated with these fuller ranges.</p>
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<p>Less stable or low strength demographics might be advised to use less depth/ranges certainly initially while they ‘practise’ better function using methods like the iMoveFreely programme to improve their intrinsic function first.</p>
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<p></p>
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<h3><strong>Style b). Back Squat (high bar/low bar)</strong><br></h3>
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<h4><strong>What Is It? </strong></h4>
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<p>This style specifically uses a load / bar positioned across the shoulders. The high bar upon the meaty part of the top of the shoulders and the low bar further down towards mid traps. </p>
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<p>The high bar tends to be a more popular position amongst recreational lifters. The reason for this is likely to be the advantage &amp; ease of ‘balancing’ a compressive load on top of the spine &amp; over the centre of gravity thus allowing the lifter to have increased equilibrium during the descent/ascent. </p>
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<p>This is of course if they have the ability to maintain this line of force by keeping the weight over the midfoot during the squat. A lack of range across joints, flexibility in muscles, tension in nerves or any combination of these can inhibit this equilibrium or at least the degree of depth the lifter maybe able to perform while maintaining a midfoot bar position.<br></p>
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<p>Alter the bar position &amp; this too will alter the downward force through the body &amp; its structures &amp; subsystems. Ie the low bar will move the force posteriorly. For some this can feel better, others it can degrade their performance. It is the combination of capacity through the lifters subsystems &amp; the load position that increases or decreases benefits &amp; risks. </p>
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<p>This is without even taking into account the number of kilos on the bar nor reps or sets being performed. So lots to think about, right!?<br></p>
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<h4><strong>Why Do It? </strong></h4>
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<p>This is a fantastic way to start loading the squat simply to challenge &amp; strengthen the body. It can be used for all sorts of adaptations to the lower body &amp; trunk in terms of hypertrophy, strength, stability, metabolic crossover, proprioception &amp; mobility.<br></p>
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<h4><strong>Why Not Do It?</strong></h4>
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<p>This back bar position may feel challenging if the lifter has limited range across the chest or limited thoracic spine extension. This could cause protraction of the neck since the position would need to come from somewhere. If the individual cannot retract the scapula this compensation may occur increasing risk. </p>
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<p>Another compensation for a stiff spine or lack of thoracic extension might be that the lifter leans forwards allowing the downward load of the bar to transition forward and over to the forefoot. This can excessively load the lumbar spine which overtime could have a detrimental effect.</p>
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<p>Obviously there is the option to descend only to the point the lifter can maintain the mid foot balanced load while working on ranges and capacity of the subsystems with muscle energy techniques and nerve mobilisations for example. </p>
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<p><br></p>
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<h3><strong>Style c). Front Squat </strong><br></h3>
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<h4><strong>What Is It?</strong> </h4>
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<p>This style requires the bar or load to be resting upon the front of the shoulders. This means the arms must be extended out in front either crossing both the arms in front of the chest, over to the opposite shoulder or, if mobility allows, with the bar resting in the hands with both elbows pointing straight ahead. <br></p>
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<p>Often a lighter load is used due to the force upon the smaller muscles of the shoulders. However if a good position can be achieved &amp; maintained the bar can be held close to the throat &amp; stabilised above and to the front of the shoulder joint. <br></p>
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<p>The downward force produced by the weight of the bar in this forward position means there is a more shear load being put through the spine. </p>
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<p>Therefore great technique is vital for reducing risk with this style. <br></p>
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<h4><strong>Why Do It? </strong></h4>
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<p>The crossover of transference into trunk stability is fantastic IF a good position can be achieved.<br></p>
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<h4><strong>Why Not Do It? </strong></h4>
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<p>Without the upright position during this holds a higher risk than a back bar squat due to the shear loading. </p>
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<p>Remember that understanding the influence of good spine biomechanics can dramatically improve your squat.</p>
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<p><br></p>
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<h3><strong>Style d). Overhead Squat </strong><br></h3>
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<h4><strong>What Is It? &nbsp;</strong>&nbsp;</h4>
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<p>Usually performed with a very wide grip bar elevated / pressed over the head during the squat. </p>
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<p>This is possible the most challenging of all the squats I’m describing here because of the instability of the load balancing on the arms overhead. </p>
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<p>Literally balanced on top of the scapular, arms extended over head. </p>
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<p>Any amount of limitation will be really highlighted during an OH squat.</p>
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<p>Fabulous crossover into the Olympic lifts, stability &amp; scapular control. &nbsp;<br></p>
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<h4><strong>Why Do It? </strong></h4>
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<p>Can be used as a Functional Movement Screen (FMS) with just a pole overhead to assess &amp; monitor a group of athletes to identify those at a high risk.</p>
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<p>To improve OH stability of trunk &amp; scapular.</p>
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<p>Looks &amp; feels soooooo damn cool! IMO<br></p>
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<h4><strong>Why Not Do It? </strong></h4>
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<p>For the same reasons!</p>
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<p>This holds high risk for lifters with any lack of range or functional capacity. Improve the intrinsic function, prepare the body with a specific preparation periodisation programme first.</p>
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<p>Remember that even tiny muscles like Pec Minor can impact on your ability to overhead squat dramatically. <br></p>
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<p><a href="https://www.biomechanicseducation.com/how-your-pectoralis-minor-can-affect-your-squat-depth/" target="_blank" rel="noreferrer noopener">> (opens in a new tab)">&lt;&lt;see pec minor squat article>></a></p>
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<p><br></p>
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<h3><strong>Style e). Goblet Squat </strong><br></h3>
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<h4><strong>What Is It? </strong></h4>
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<p>Usually done with a kettlebell &amp; the bell is held with both hands in front of &amp; close to the chest. </p>
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<p>A nice variation on the front squat but risk is reduced in terms of the load being a bell (smaller &amp; lighter) rather than a bar &amp; also there is less demand for upper body mobility.</p>
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<p>Lifters could use this in preparation for the front bar squat. <br></p>
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<h4><strong>Why Do It?</strong></h4>
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<p>As a variation &amp; in preparation for the front bar squat. </p>
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<p>Another ‘cute’ variation is to lean the body back at the same time as out stretching the bell / arms at the bottom range before ascending. This creates alterations of the force, load &amp; joint positions under the load.<br></p>
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<h4><strong>Why Not Do It?</strong></h4>
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<p>If the arm / bicep strength limits the individual or once again if their capacity limits their ROM. The 4 sign anti spasm exercise prior to this can make a huge difference - try it!</p>
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<p><br></p>
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<h3><strong>Style f). Sumo Squat </strong><br></h3>
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<h4><strong>What Is It? </strong></h4>
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<p>A super wide foot position variation of the squat. <br></p>
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<h4><strong>Why Do It?</strong></h4>
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<p>To alter the joint positions under load and this can, for some, allow them to achieve a deeper ROM due to their pelvic geometry. For some this wider leg position can mean the depth at which the femur hits the pelvis (altering the pelvic position by tilting it posteriorly) occurs later in the descent. <br></p>
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<h4><strong>Why Not Do It?</strong></h4>
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<p>Again pelvic geometry will influence comfort levels during these types of moves at increased ranges. Personally the wider foot position doesn’t work for my hips but I do alter my foot width regularly to take into account the various positions I require my hips to be strong during everyday movements. <br></p>
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<h3><strong>Style g). Jump / Plyometric Squat</strong><br></h3>
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<h4><strong>What Is It?</strong></h4>
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<p>Any of the above done explosively so that the feet leave the floor. Jumping so the muscles exert maximum effort for short intervals. <br></p>
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<h4><strong>Why Do It? </strong></h4>
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<p>It improves the power (speed-strength) drive from hips / legs as well as give us a nice cardio kick<br></p>
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<h4><strong>Why Not Do It?</strong></h4>
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<p>If there are stability issues or any medical conditions that impact would be detrimental to.<br></p>
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<h3><strong>The Squat In Summary</strong><br></h3>
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<p>There’s a lot of fuss about squatting &amp; much debate about which one is best &amp; it’s the exercise I get the most questions about. But let me try to sum this up in my opinion….<br></p>
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<p>We should all have the capacity to squat to some degree. </p>
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<p>Each time you sit / stand you are performing a squat</p>
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<p>Squatting is what we have done for millions of years to empty our bowls, make &amp; eat meals &amp; to have a rest.</p>
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<p>It is only in the recent technical era we have really stopped squatting </p>
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<p>You can learn to squat again though! </p>
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<p>The squat is defined simply as ankle, knee &amp; hip flexion/ extension </p>
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<p>Squatting can be done to various ranges to remain within safe parameters during a periodised training plan to improve your squat <br></p>
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<p><a href="http://bit.ly/ProjectSquat" target="_blank" rel="noreferrer noopener">> (opens in a new tab)">&lt;&lt;see A2G project>></a><br></p>
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<p>A certain style of squat can be safe for one lifter but not for another due to the individuals intrinsic biomechanics</p>
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<p>The squat is a fantastic exercise to strengthen the lower body &amp; train stability &amp; control of the trunk </p>
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<p>The squat style should match the goal </p>
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<p>Using iMoveFreely has proven to dramatically improve the squat for hundreds of people<br></p>
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<p>But IMO everyone SHOULD be able to squat <br></p>
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<p>----------------<br></p>
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<h2><strong><em>Top 10 Best Moves To Use In The Gym</em></strong><br></h2>
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<p>Ok so I mentioned my original blog idea earlier and that I would come back to it, so….<br></p>
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<p>Why pick 10 when there are LOADS!?!??!<br></p>
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<p>Well if we were to fill a blog with ALL of the great moves we like, see or use in the gym it would take a very long time. So my 10 go to moves during various phases of any clients training planning will be revealed over this series of blogs. <br></p>
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<p>We all understand variety is healthy and fun but if you could pick your top 10 gym moves what would they be and why?<br></p>
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<p>That’s what I am going to TRY to do in this blog series. Choosing favourites will be more generic here in terms of my top 10 for the reasons as stated above, which is why I want to explore each one in a little detail each week.</p>
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<p>Also they are in no particular order…<br></p>
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<ul><li>Squat - see above!</li><li>Walking Lunge </li><li>Deadlift</li><li>Turkish Get Up</li><li>Military Pressing</li><li>Push Up</li><li>Pull Up</li><li>Hip Adduction / Abduction </li><li>Hip Flexion</li><li>‘Mobility’ Drills </li></ul>
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<p>P.S. OK OK OK I have x 11 I cheated ….</p>
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<ul><li>Walking</li></ul>
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<p></p>
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<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>
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<p>Then <a rel="noreferrer noopener" aria-label=" (opens in a new tab)" href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back" target="_blank">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>
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