Squats are one of the best builders
of size and strength. For those who have been in the iron game long enough,
it’s usually the first exercise recommended to beginners who want to gain
strength and size. Some veteran strength and conditioning coaches would state
that they would prescribe the squats if they could only do one exercise.
Sadly, though those starting to lift these
days avoid the squats for one reason or another. It not only strengthens the legs, but the back
and core as well. They aid in ambulation and balance in older adults. Strong
legs help in exercises that are done standing such as the standing overhead presses
and the barbell biceps curls
There are several variations of the squat. Only the two basic squat lifts will be discussed here, the back squat and the front squat. The NSCA makes a distinction between two kinds of back squats, the high bar and the low bar back squats. The high bar back squat is the one discussed here.
Primary muscles
Involved: (2,3)
Quadricep muscle group
Hamstring muscle group
Gluteal muscles
Secondary muscles
Involved: (2,3)
Spinal erectors
Abdominals
Leg adductors
 |
|
(Image from
www.bodybuilding.com)
|
Execution and Performance of the Back
Squat: (1, 2, 4)
1.
Set
the bar height in a squat stand or squat/power rack to slightly below shoulder
height.
2.
Step
under the bar and position it across the shoulders, above the posterior
deltoid, and grasp the bar with an appropriate grip width that is comfortable
for the lifter.
3.
Pull
the elbows back to the rear and up. This will create a sort of “shelf” for the bar
on the shoulders and upper back.
4.
Look
straight ahead and lift the bar off the stand or rack.
5.
Take
a step or two back away from the rack.
6.
Position
the feet parallel to each other, about shoulder width apart, toes pointing out
slightly. This is the starting
position.
7.
Slowly
bend the knees and descend down into a squat position.
8.
The
torso should lean forward a bit to maintain balance. Try to maintain a flat
back throughout the movement.
9.
Once
the top of the thighs are parallel to the floor, begin to extend and straighten
the legs to return to the starting position. This is the bottom
position.
10. At the top of the movement, the knees
should be straight but not locked out and hyperextended.
11. Repeat for the desired number of
repetitions and sets.
 |
Barbell Back Squat
Starting Position
|
 |
Barbell Back Squat
Bottom Position
(Images from
www.bodybuilding.com)
|
Below is an exercise video from the National Strength and Conditioning Association
Execution and Performance of the Front
Squat: (1, 2, 4)
1.
Same
as the back squat, set the bar height in a squat stand or squat/power rack to
slightly below shoulder height.
2.
Place
the hands on the barbell in one of two positions mentioned below:
a.
Clean
position / Parallel Arm:
i. Grasp the bar in a closed and pronated
grip wider than shoulder width apart.
ii. Move under and up to the bar to position
it on the anterior deltoid and clavicle.
iii. Point the elbows forward and hold the
upper arms parallel to the floor.
b.
Crossed
arm position:
i. Move under and up to the bar to
position it on the anterior deltoid.
ii. Flex the elbows and cross the arms in
front of the chest.
iii. Hold the bar with an open grip with
the hands on top of the bar.
iv. Keep the elbows pointed forward, arms
parallel to the floor.
3.
Perform
the front squat as the regular back squat, placing more emphasis on keeping
more upright with minimal forward bend
4.
Slowly
bend the knees and descend down into a squat position until the top of the
thighs are parallel to the floor.
5.
Once
the top of the thighs are parallel to the floor, begin to extend and straighten
the legs to return to the starting position.
6.
At
the top of the movement, the knees should be straight but not locked out and
hyperextended.
7.
Repeat
for the desired number of repetitions and sets.
 |
| Barbell Front Squat – Cross arm starting position |
 |
| Barbell Front Squat – Cross arm bottom position |
 |
| Barbell Front Squat – Clean Grip starting position |
 |
| Barbell Front Squat – Clean Grip bottom position (Images from www.bodybuilding.com) |
A video from www.bodybuilding.com/ showing the performance of front squat in the cross arm position
Below is another video from National Strength and Conditioning Association showing the perfromance of the front squat using the clean grip position.
The above instructions and images
teach and show the squat exercise to go parallel to the floor. The last
variation to the two exercises above is to perform either exercise as low and
as deep as possible. This is called the full or deep squat. It’s also called
the athletic squat in some circles. This kind of squat places greater emphasis
on the gluteal muscles. The deep squat can cause serious injury if there is any
hamstring and ankle flexibility issues with the trainee.
However, some athletic coaches, such
as James Radcliffe, advocate the use of the deep squat. With the deep squat,
hip rotation occurs and many athletic movements use this hip rotation in acceleration,
sprinting, jumping, deceleration, and changing directions. (5) This hip rotation
achieves hip mobility (3). A 90-degree squat does not always achieve true hip
rotation (5).
Gray Cook said that before true
stability can occur, mobility must first be present. His deep squat test in the Functional
Movement Screen (FMS) tests the functional mobility of the hips, knees and
ankles for the lower extremity, and the functional mobility of the shoulders and
the thoracic spine. As stated in the book edited by Bill Foran, “The ability to
perform the deep squat requires closed kinetic-chain dorsiflexion of the
ankles, flexion of the knees and hips, and extension of the thoracic spine as
well as the flexion and abduction of the shoulders”. (3) While we are focusing
on the upper extremity in this article, the reader should get the general idea
of hip mobility.
According to Radcliffe, full/deep
squats increases overall leg strength and power. It also decreases lower back,
hamstring and groin problems. This was through data gathered over a 15-year
period at the University of Oregon Strength and Conditioning Program and the
Exercise Science department. (5)
Therefore, the question is now, are
deep squats bad for you? It would depend on how flexible one is in the lower
extremity. A qualified trainer can assess lower extremity mobility through the
FMS. Should you do a deep squat? That would also depend on the individuals
goals. Radcliffe advocates the deep squat for athletes due to the hip rotation
and reasons mentioned above. It would be okay to prescribe the deep squat for
general fitness as long as there are no current problems with the knees and
hamstrings. If there is any doubt about the client’s ability to do a deep
squat, then going to 90-degree knee flexion only is recommended.
The
performance of the deep squat is pretty much the same as the regular back and
front squats. The difference being the depth of the squat. The usual rule is
that the hamstrings or the gluteus should touch the gastrocs. Below are images
of the deep squat performed in the back and front positions.
 |
Deep Back Squat
(Image from
www.performancenutrition101.com)
|
 |
Deep Front Squat
(Image from archetypeathletic.blogspot.com)
|
Implications for Sports Performance: (4)
The squat is an important exercise in sports that require knee and hip extension movements. Movements such as running, jumping, cutting, pushing movements, and kicking, take place around the knee and hip joints. Stronger muscles around these joint equate to greater force generated during these movements. Ergo, faster movement times. Sports such as basketball, volleyball, track and certain field events (i.e. jumping), football, and soccer are just some of the sports that can benefit from the squat exercise.
Bibliography:
1.
Baechle, Thomas and Roger Earle “NSCA’s Essentials of
Strength Training and Conditioning 3rd edition” 2008
2.
Delavier,
Frederic “Strength Training Anatomy” 2001
3.
Foran,
Bill editor “High Performance Sports Conditioning
4.
“Muscle
and Fitness Strength Training Notebook”, 2002
5. Radcliffe, James
“Functional Training for Athletes at All Levels: Workouts for Agility, Speed,
and Power” 2007
Images:
Videos:
