“Life has it’s ups and downs. We call them squats.” -Anonymous

 

Last week I wrote about arguably the most important movement pattern to learn, the hip hinge. Another valuable movement pattern is the squat, and for similar reasons as to the hip hinge. We not only squat to accomplish some daily tasks (sitting down to go to the bathroom, for example), but it’s also a great movement that allows us to develop total body strength and power.

 

When I talked about the hip hinge I explained that it involves a lot of motion in the hips, but little motion in the knees. Well, with a squat it’s a little different. When we squat, both our knees and hips will flex greatly as we lower into the bottom position. Another difference is that our torso will be much more upright than a hip hinge, not inclined forward.

 

Here are some “what to do’s” when squatting:

• Start tall and tight
• Start with a slight reach back of your hips
• Sit your hips to 7 o’clock (shown in image below)
• Knees track in line with your middle toe
• Your big toe, pinky toe, and heel stay on the ground the entire time
• You “drive the ground away” to stand up

 

Using the same analogy as the hip hinge, we can visualize a squat by imagining ourselves inside a clock as shown below.

 

 

This time though instead of reaching our hips back to 9 o’clock, the hips sit down towards 7 o ‘clock (or sometimes as high as 8:30 depending on the squat variation, i.e. front squat vs low bar back squat).

 

In addition to the “what to do’s” discussed above, another thing I’d like to briefly discuss is where we position our feet. Since we all have individual differences there is no definitive answer to this, but usually we start people at shoulder width with their toes slightly turned out, matching the angle of their thighs to be specific.  From there, it’s best to experiment with what feels the most comfortable and powerful. That could mean a narrower or wider stance, or maybe toes turned out slightly more or less (as shown in the video below).

 

 

“What not to do’s” when squatting

Context is king when it comes to movement though, so let’s also take a gander at some “what not to do’s” when squatting:

• Letting the knees cave inward of big toe (knee valgus)
• Allowing your lower back to flex during the descent (butt wink)
• Having your heels rise off the floor (uhhh, heels rise off the floor)

 

The first part of the video below shows squats with knee valgus (knees caving inward), which we don’t want, and then squats without knee valgus. Similarly, the second half of the video shows squats with butt wink (lower back flexing at the bottom), and squats without butt wink. To put it simply, having knee valgus or butt wink during a squat doesn’t put in you the best position to be successful.

 

 

Now that we’ve gone over some “what to do’s” and “what not to do’s” in a squat, let’s discuss coaching it. In a similar way to the hip hinge, we use the coaching mantra RSD for the squat. RSD stands for:

R = Reach

S = Spread

D = Drive

 

RSD

Reach

We start the squat by reaching our hips back slightly. This puts our hips in a solid starting position to descend into the squat.

 

Spread

As we keep our big toe, pinky toe, and heel on the floor, we imagine as if we’re “spreading the floor apart.”  By spreading the floor apart it creates tension in our hips, and also puts our feet, knees, and hips in the best position possible.

 

Drive

By “driving the ground away” we help ensure our lower body produces the force we want, and that we maintain our tall and tight position.

 

We can take this coaching mantra, along with the “what to do’s” and “what not to do’s,” and use them all in any squat variation with only minor changes to technique. Below are some of the most common squat variations we use at BSP NOVA.

 

Reaching Plate Squat:

The reaching plate squat is usually our first squat variation we use with members because it serves as a great teaching tool. By reaching a plate out in front of us it serves as a counter balance and reflexively makes are core work a little harder too. Put another way, they’re cooler than being cool. Or, ice cold you could say.

 

 

Goblet Squat:

This is our preferred method of loading the squat for new members since it is the least complex and allows people to load the squat heavy. Like a hip hinge, we have a strength standard for the squat as well. In order to move onto a barbell variation one must squat the 24 kilogram kettlebell for 2 sets of 8. That earns our members the right to move onto the barbell.

 

 

Zercher Squat:

The zercher squat is like a goblet squat in ways because the weight is loaded on the front side of the body, and it’s also easy for members to pick up (literally). You position the bar in the crook of your elbows, flex your elbows to lock the bar in place, and then you’re ready to squat.

 

 

Front Squat:

In a front squat the bar sits on a spot between your front delt and neck. An important point is the bar does not rest on the arms. Although there are a couple of different ways to hold the bar, shown below is a clean grip.

 

 

Safety Bar Squat:

Another staple squat variation at BSP NOVA is the safety bar squat. It allows us to load the squat heavy while also being easy for people to learn the technique. Also, it doesn’t require much shoulder mobility like the back squat (more on that next).

 

 

Back Squat:

If you train at BSP NOVA, or follow us on social media only, then you may have noticed we have few members who back squat. It’s not that it’s a “bad” exercise but simply that it is not the best fit for most people. As the video helps emphasize, the back squat requires sufficient T-Spine and shoulder mobility to get into the position safely. If we don’t have the capacity to get into the position, then we’re stressing areas we don’t want to stress.

 

 

You Don’t Know Squat

So, if you felt you didn’t know squat about squats, hopefully you have a better understanding now. Follow the “what to do’s” as best you can and be mindful of avoiding the “what not to do’s.” Remember, regardless of the implement you use—whether that’s a kettlebell, barbell, neighbor’s dog, etc.—the principles stay the same. You reach, spread, and drive your way to squatting success.