<p class="p1"><span class="s1">During over 2 decades in the health and fitness industry some of the most commonly asked questions are about squat technique and how to improve it. So I decided to start a little project which had 3 aspects to it:</span></p>
<p class="p3"><span class="s1"><b>a). How does one decide on which squat technique to use?</b></span></p>
<p class="p3"><span class="s1"><b>b). How do we then improve on the technique?</b></span></p>
<p class="p3"><span class="s1"><b>c). Could I improve my own technique?</b></span></p>
<p class="p3"><span class="s1"><b>So lets begin with;</b></span></p>
<p class="p1"><span class="s1"><b>The problem</b></span></p>
<p class="p1"><span class="s1">The squat is a basic fundamental movement that we use every day when we stand up and sit down, and yet when we perform them as an exercise, generally we are not doing a very good job of it. This is probably due to a variety of factors from; a lack of functional capacity (some of which we shall discuss in future articles) to poor education. By poor education I mean that maybe we were never actually taught the correct technique or we were taught incorrectly or we have been confused over which ‘style’ of squat is the most appropriate for the desired goal. So here I will be discussing many of these issues and hopefully offering some ideas into how we may be able to improve our squatting techniques and make them more efficient and therefore more effective. </span></p>
<p class="p1"><span class="s1"><b>Which squat?</b></span></p>
<p class="p1"><span class="s1">There is much controversy surrounding squatting and which technique is the best. So my aim is to determine, with a logical approach, what a <b><i>good</i></b> squat might look like. However before we can do this, there needs to be some definition of which <b><i>type</i></b> of squat we are talking about. There are many variations of the squat, front and back squats, wide stance and narrow stance, high bar and low bar, deep and shallow squats, and which squat you choose should be determined by what your goals are. </span></p>
<p class="p1"><span class="s1">Another vital component to consider is that for many of us there are often intrinsic biomechanical dysfunctions present which will affect the performance of our squat technique yet may not necessarily be obvious from an external or visual perspective. This therefore highlights the need for correcting those dysfunctions but also the safest technique possible which can only come from appreciating the risks we may be taking in performing squats badly or even ones that may be deemed <b><i>relatively</i></b> good squats.</span></p>
<p class="p1"><span class="s1">Let’s take a look at some commonly used, and often misinterpreted, squat variations:</span></p>
<p class="p1"><span class="s2">Front squat</span><span class="s1"> – this technique requires the bar to be resting across the anterior deltoids, the front of the shoulder. For this reason this style expects lighter loads as the weight is dependent upon the strength of the shoulder musculature to bear the load on top of the shoulder flexed to 90</span><span class="s3"><sup>0</sup></span><span class="s1">. This then also creates a shear force at the lumbar spine due to its forward position and downwards force more towards the forefoot, thus resulting in what I term the Jenga effect. The shear force on the spinal vertebra replicating the perpendicular force required to push a Jenga stick (potentially a vertebra) from within the stack (the spine). </span></p>
<p class="p1"><span class="s2">Back squat</span><span class="s1"> – probably the most commonly used technique with the bar or load resting across the upper back. This transfers the pressure to a more compressive load on the spine due to the bar being closer to the centre of gravity (CoG), above the mid-foot.</span></p>
<p class="p1"><span class="s2">High bar position</span><span class="s1"> – This, like the front squat, is a favourite with athletes who desire quadriceps development and uses a more upright trunk position. With the load resting on the meaty part on the top of the upper traps or the spine of scapular, away from the neck, below C7, this is a relatively high position on the back. </span></p>
<p class="p1"><span class="s1">Escamilla (2001) states “..<i>because the high bar squat is similar to the squat movement performed during the clean and jerk, it is preferred by weight lifters”.</i></span></p>
<p class="p1"><span class="s2">Low bar squat</span><span class="s1"> - This position requires the bar to be resting down on the mid part of the scapular and upper back muscles are pinched to support the load. </span></p>
<p class="p1"><span class="s1">“<i>Powerlifters typically use a low bar squat position and greater forward trunk lean….primarily to lift more weight, because a powerful trunk (eg. Erector spinae, glutes and hamstrings) musculature is involved in this position compared to the high bar squat. Therefore a low bar squat produces greater hip extension torque and less knee extensor torque compared to the high bar squat…” Escamilla, (2001)</i></span></p>
<p class="p1"><span class="s1">This means that the low bar squat is great for reducing the stress on the ACL and forward knee movement. This does however translate into greater injury risk for back musculature and ligamentous structures. </span></p>
<p class="p1"><span class="s1"><b>Which muscles?</b></span></p>
<p class="p1"><span class="s1">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 <b>rectus</b> <b>femoris (RF), vastus lateralis (VL) </b>and <b>vastus medialis (VM)</b>, <b>bicep</b> <b>femoris (BF) </b>and <b>semintendinosus (ST)</b> ,and the <b>erector spinae (ES),</b>this was what they found:</span></p>
<p class="p1"><span class="s1">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></p>
<p class="p1"><span class="s1">When looking at the data this is how it compared:</span></p>
<p class="p1"><span class="s1"><b>EMG                                                                                  Back squat                 Front squat</b></span></p>
<p class="p1"><span class="s1">Hamstrings (BF &amp; ST)                                                Higher               Lower</span></p>
<p class="p1"><span class="s1">(Quadriceps)</span></p>
<p class="p1"><span class="s1">Vastus lateralis                                                         <span class="Apple-converted-space">  </span>Lower                 Higher</span></p>
<p class="p1"><span class="s1">Rectus femoris                                                             Lower              Higher</span></p>
<p class="p1"><span class="s1">Vastus medialis                                                           <span class="Apple-converted-space"> </span>Similar              Similar</span></p>
<p class="p1"><span class="s1">Lower back (erector spinae)                                       Lower                Higher</span></p>
<p class="p1"><span class="s1"><b>Biomechanical analysis</b></span></p>
<p class="p1"><span class="s1">Compressive force                                                       Higher               Lower</span></p>
<p class="p1"><span class="s1">Knee extensor moments                                              Higher               Lower</span></p>
<p class="p1"><span class="s1">Shear stress                                                                   Similar             Similar</span></p>
<p class="p1"><span class="s2">Conclusion: </span><span class="s1">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></p>
<p class="p1"><span class="s1">Finally, leg pressing can have up to 30-40% higher shear forces through the knee compared to front and back squats (Escamilla 2001), something to bear in mind if you have ACL problems.   </span></p>
<p class="p1"><span class="s1">To keep things as simple as possible I will refer, in the second part of this squat article series, to the ‘<b><i>basic sports squat</i></b>’ in which the barbell is across the high bar position on the upper back, feet at shoulder width, depth down to thighs parallel to floor with an upright body posture, keeping knees in line with the centre of the foot and a ‘<i>neutral spine’</i> <i>(in this instance a ‘neutral spine is: the individuals normal spinal curvature, in standing, with no biomechanical dysfunction present – McGill, 2006).</i></span></p>
<p class="p1"><span class="s1">Coming Soon…</span></p>
<p class="p1"><span class="s2">The Squat Part 2</span><span class="s1"> -<b>The Spine</b></span></p>
<p class="p1"><span class="s1">Here I will discuss and demonstrate with photos what the ‘Break point’ is as described by McGill, 2006. We will look at the spine with regards to the depth and the degree of hip flexion. </span></p>
<p class="p1"><span class="s2">The Squat Part 3</span><span class="s1"> – <b>The knee</b></span></p>
<p class="p1"><span class="s1">Here I will discuss back squat v’s front squat in relation to knee biomechanics also with consideration of squat width and the loads </span></p>
<p class="p1"><span class="s2">The Squat Part 4</span><span class="s1"> – <b>The foot</b></span></p>
<p class="p1"><span class="s1">What position should we place the feet in to perform a squat and which footwear is advised?</span></p>
<p class="p1"><span class="s2">The Squat Part 5</span><span class="s1"> – <b>Belt or no belt?</b></span></p>
<p class="p1"><span class="s1">Its all in the title…..</span></p>
<p class="p1"><span class="s2">The Squat Part 6</span><span class="s1"> – <strong>The conclusion</strong>, ALL references &amp; the effects of our intrinsic biomechanics</span></p>
<p class="p1">Learn how to assess your clients pelvis &amp; improve their squat..</p>
<p class="p1"><a href="https://www.www.biomechanicseducation.com/workshop/pelvic-biomechanics/">CLICK HERE TO BOOK YOUR </a>Pelvic Biomechanics Workshop</p>