Welcome to part 2 of Project Squat! The ultimate guide to helping you (or your clients) reach new depths in your squat!

In today's article and video, I am going to answer the following questions...
<ul>
 	<li><span style="font-weight: 400;">Does Your Pelvis Function Properly?</span></li>
 	<li><span style="font-weight: 400;">How would you know?</span></li>
 	<li><span style="font-weight: 400;">What is good function anyway?</span></li>
 	<li><span style="font-weight: 400;">What exactly is good ‘technique’?</span></li>
 	<li>How do you test for and then improve pelvic function (see the video)</li>
</ul>
<span style="font-weight: 400;">Well the pelvis is essentially the centerpiece of our body, the powerhouse of the most amazing organ in the world and yet we should be mindful in this series that we must always consider that it is just one part of an integrated system, since it couldn't do its job/s without its counterparts, right!?</span>

<span style="font-weight: 400;">Your pelvis can only produce propulsion when we walk or run via the use of our lower limbs during the gait cycle also through the movement and velocity of rotation being produced through the spine, combined with the swing phase of our upper limbs.</span>

<span style="font-weight: 400;">The integrated system is quite fascinating and still to this day challenges us in terms of its complexities. Everyone TALKS about it but how many practitioners really PRACTISE it in application?</span>

<span style="font-weight: 400;">But let’s keep things simple, when you want to stand, sit (squat), walk and run you need some degree of pelvic function. For these movements to feel good or natural and free from pain or discomfort we need GOOD pelvic function.</span>

<span style="font-weight: 400;">There is evidence that suggests that 60% of dysfunction stems from the pelvis &amp; improving movement at the pelvis has both ascending and descending influences on our function.</span>

<span style="font-weight: 400;">So this is why we are starting here.</span>
<h3><b>How Deep Should Your Squat Be? A2G? </b></h3>
<span style="font-weight: 400;">This is a topic of much debate and yet all of the matters covered in this series must be considered before we can identify an individual’s capacity for which depth is appropriate. While there are many factors that should be taken into consideration, it is my opinion that there should be 2 main determining factors:</span>

<span style="font-weight: 400;">1) The pelvis &amp; spine, their health, functional capacity and safe degrees of spinal flexion, extension (we will discuss spine next week)</span>

<span style="font-weight: 400;">2) The knee, its health, functional capacity and safe degrees of flexion (see Squat Project A2G - Part 5 The Knee)</span>

<span style="font-weight: 400;">Ultimately if the aim of your squat is to optimise the development of gluteus maximus then they should be performed to full range as demonstrated by Caterisano’s work. Using EMG data it was concluded that as the depth of squatting increases, gluteus maximus activity increases by 9-14% from partial range to full. It was also found that the bicep femoris does not appear to be more active suggesting that a deeper squat would not work this hamstring muscle more than a parallel squat. Bicep femoris shows no more than 2-3% more activity between a partial squat, parallel squat and full squat. (Casterisano et al, 2002)</span>

<span style="font-weight: 400;">If however, the goal is to target quadriceps, then a squat depth of 90 degrees appears to be optimal, as shown in several of the studies I have come across Van Eijen et al (1987), Signoile et al (1995), Isear et al (1997), Wretenberg et al (2007). Quadriceps activity will gradually increase during the descent of the squat as the degree of knee flexion increases. However, beyond this point the quads are unlikely to enhance their development. On an EMG it has been demonstrated that the 2 vasti muscles produce 40-50% more activity than rectus femoris (Escamilla et al). Narrow or wide stance has not shown to have any greater or lesser effect upon hamstrings and quadriceps activation. VMO activity does increase during greater knee flexion angles as compared to the VL. (McCaw &amp; Melrose, 1999, Signorile et al,1995).</span>

<span style="font-weight: 400;">The rules for spinal alignment during the squat change when you introduce a barbell or resistance. (see Squat Project A2G - Part 3 The Spine)</span>

<span style="font-weight: 400;">When asked common questions like “</span><i><span style="font-weight: 400;">how deep should I squat</span></i><span style="font-weight: 400;">?” we should really be asking a series of questions back before we can even begin to answer with any confidence, starting with ‘</span><i><span style="font-weight: 400;">why are you asking and what are you trying to achieve</span></i><span style="font-weight: 400;">?’. Understanding an individuals intrinsic biomechanics will also mean we have a more objective method of analysis to increase confidence in your exercise prescription.</span>

<span style="font-weight: 400;">Consider your own reasons for squatting or wanting to improve your squat and this will help you moving forwards.</span>
<h3><b>What Is (good) Squat Technique?</b></h3>
<span style="font-weight: 400;">My ‘technique’, if you analyse my limb alignment, is actually really out of alignment and many have commented on my photos and videos about what I should do to correct my bad technique. The problem is it is the way my body is stacked up on the inside and a portion of that is joint geometry that I cannot change. However, I am injury and pain free so who cares!?!?!</span>

<span style="font-weight: 400;">Also, you can have amazing ‘technique’ but awful intrinsic biomechanics. This could be an issue waiting to happen. But wait lets define technique…..</span>

<span style="font-weight: 400;">Technique is: </span><i><span style="font-weight: 400;">a way of carrying out a particular task, especially the execution or performance of an artistic work or a scientific procedure, skill or ability in a particular field, a skillful or efficient way of doing or achieving something </span></i><span style="font-weight: 400;">(online Google dictionary)</span>

<span style="font-weight: 400;">We are taught in our industry that knees MUST be inline with toes, backs MUST be rigidly straight and upright, joints MUST not lock out etc. Yet even when watching the ‘best’ athletes in the world you will notice in may cases their ‘technique’ may not be perfect even though they can produce phenomenal outcomes and performance. </span>

<span style="font-weight: 400;">However to flip that debate we do need some kind of benchmark when coaching clients movement. There are better joint alignments for force production and performance, however, there are better limb lengths for this too of which we have no choice. (oh to have short femurs like those Chinese Olympic lifters! Lol )</span>

<span style="font-weight: 400;">The challenge for us is what is poor technique and what is poor biomechanics?</span>

<span style="font-weight: 400;">Yes even top athletes carry intrinsic dysfunction, having screened a few they are in the same ‘state’ as the rest of us, probably for the same reasons. </span>

<span style="font-weight: 400;">Function over technique every time for long term physical health and performance. </span>

<span style="font-weight: 400;">If you have a client who just can’t seem to squat no matter how many of your great coaching tactics you use, well there is a good chance it could be an intrinsic factor. THIS is what we are looking at here when it comes to improving your squat.</span>

<b>Preparation/Performance </b>
<h3><b>How To Test &amp; Improve Your Pelvic Function</b></h3>
<span style="font-weight: 400;"><a href="https://youtu.be/Z7oSs8sxmk0" target="_blank" rel="noopener">Watch the video below</a> to see how to demonstrate not only how to test and improve your pelvic function but also how you might apply strength training to ‘move’ towards a more long term solution to improved pelvic function.</span>

https://youtu.be/Z7oSs8sxmk0
<h3><b>Key Points To Understand To Improve Your Squat</b></h3>
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">The body works as an integrated system</span></li>
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</li>
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">The body is a master of compensation </span></li>
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</li>
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">Everything can influence your body (mood, shoes, sleep, job, exercise, weather)</span></li>
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</li>
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">Keep it simple, start with the least intrusive interventions first.</span></li>
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">Preparation is much more than a 5 minute treadmill walk/jog</span></li>
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</li>
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 	<li style="list-style-type: none;">
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">The Beyond 90 Challenge </span></li>
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</li>
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 	<li style="list-style-type: none;">
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">Be patient!</span></li>
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">Move well, THEN Move more (Gray Cook)</span></li>
</ol>
<h3></h3>
<h3><b>What To Expect In Part 3: The Spine....</b></h3>
<span style="font-weight: 400;">So as you work towards improved pelvic function here is what we will be discussing next time…</span>
<ul>
 	<li><span style="font-weight: 400;">How you can test your spinal mobility </span></li>
 	<li><span style="font-weight: 400;">(QL Test, Flexion Test, Thoracic Rotation Test, Extension Test)</span></li>
 	<li><span style="font-weight: 400;">The Weak Core fallacy </span></li>
 	<li><span style="font-weight: 400;">Break Points </span></li>
 	<li><span style="font-weight: 400;">Belts or Not while squatting?</span></li>
 	<li><span style="font-weight: 400;">The weak core fallacy</span></li>
</ul>
<span style="font-weight: 400;">---------------------------------------------------------------------------------------</span>

<span style="font-weight: 400;">Finally for those of you who enjoy reading research….</span>

<b>Which Muscles? Front Vs Back Squat</b>

<span style="font-weight: 400;">Gullett, et al (2008) did a study looking at which muscles are being used in 2 of these variations. The front squat and the back squat with a high bar position. The 15 healthy individuals had been performing front and back squats on a regular basis for a minimum of 12 months prior to the research. Using EMG to measure specifically the activity of </span><b>rectus</b> <b>femoris (RF), vastus lateralis (VL) </b><span style="font-weight: 400;">and </span><b>vastus medialis (VM)</b><span style="font-weight: 400;">, </span><b>bicep</b> <b>femoris (BF) </b><span style="font-weight: 400;">and </span><b>semintendinosus (ST)</b><span style="font-weight: 400;"> ,and the </span><b>erector spinae (ES),</b><span style="font-weight: 400;">this was what they found:</span>

<span style="font-weight: 400;">When comparing the differences, the back squat had higher hamstring activity to the front squat. The back squat had lower quadriceps activity in VL and RF. VM was equal in both squats. Front squats had higher activity in the erectors of the spine compared to back squats. </span>

<span style="font-weight: 400;">When looking at the data this is how it compared:</span>

<b>EMG                                          Back squat Front squat</b>

<span style="font-weight: 400;">Hamstrings (BF &amp; ST)                    Higher Lower</span>

<span style="font-weight: 400;">(Quadriceps)</span>

<span style="font-weight: 400;">Vastus lateralis                               Lower Higher</span>

<span style="font-weight: 400;">Rectus femoris                               Lower Higher</span>

<span style="font-weight: 400;">Vastus medialis                              Similar Similar</span>

<span style="font-weight: 400;">Lower back (erector spinae)           Lower Higher</span>

<b>Biomechanical analysis</b>

<span style="font-weight: 400;">Compressive force                          Higher Lower</span>

<span style="font-weight: 400;">Knee extensor moments                 Higher Lower</span>

<span style="font-weight: 400;">Shear stress                                   Similar Similar</span>

<span style="font-weight: 400;">Conclusion</span><span style="font-weight: 400;">: With less weight, front squatting results in the same muscle activation as back squatting with a bigger weight. BUT using a lesser weight to perform the front squat does mean compressive forces at the knee are going to be lower. This would indicate that those who have knee problems such as ligament damage or meniscus tears, or osteoarthritis, should stick with the front squat since compressive forces can damage knee cartilage.</span>

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