Why squat?

“Don’t have $100.00 shoes and a 10 cent Squat” – Louie Simmons

The squat is one of the most common and effective movements in weightlifting. It incorporates almost all of the major muscles to some degree. It is efficient in overloading the lower body muscles–the quadriceps, the hamstrings, the gluteals, and the calves. Yet, the squat is also probably the most underutilized and improperly executed lift by beginner and novice lifters (and the less serious lifters).

The squat can be scary. Loading the back with heavy weights and sitting down into a squatting position is hard. But, as Nietzsche is quoted as saying: “That which does not kill me makes me stronger.” Such is the squat.

“But,” you might say,” squats are bad for the knees and back.” No, poorly performed squats are bad for the knees. “Oh,” you say,” You mean deep squats?” No, I mean “poorly performed squats.”

I used to consider partial, half, and full squats as variations of the squat until a student set me straight. In class, I mentioned doing “deep squats”. Sam, who is now a strength and conditioning coach, asked what I meant. After I explained, he responded, “Oh, we just call those ‘squats’.” In high school, we called that a “burn.” Sam wasn’t being disrespectful. On the contrary, he was just being his natural matter-of-fact kind of guy, and I was convicted.

I had allowed myself to be convinced that, because I was 6’5″ and despite being a wrestler trapped in a basketball player body, I could not squat deep. I was content with hitting nearly parallel. The trouble was that I would soon reach a weight that would strain my back (and not a really impressive weight at that). So, I challenged myself to learn to deep squat.

“Ass-to-grass” (ATG) is the colorful phase used by lifters to describe a truly deep squat movement. This was my goal, but, as I would learn, it is not quite practical…for me.

While there is a tendency to have an all-or-nothing approach to deep squatting–i.e., you either buy in to deep squatting or you think it is dangerous, I have to say that I think both approaches are wrong. And, perhaps, the problem relates to the terminology used. I have heard the phrase “proper squat” used in relation to the deep squat, thus implying that, if you can’t squat the way the guy in the video squats, you can’t squat. Maybe, instead of saying “deep squat”, we should use the phrase: “full range of motion squat”?

Describing the “proper” squat as a “full range of motion” squat would allow one to determine what the proper squat movement is for the individual. Each individual is, after all, quite different from the next. I watched a clip recently of Dr. Stuart McGill, Director of the Spine Biomechanics Laboratory at the University of Waterloo, discussing genetic differences in the anatomy of the femoral neck among populations—specifically, comparing the structure of the hips of persons of Polish versus persons of Celtic and Norman decent. By comparison, the hip structures of the Polish group favored a deep ATG squat over the hips of peoples from Scotland/Ireland and Normandy (no surprise from where my ancestors came!). My take from the video was not that we should exclude any from squatting, rather we should consider each person’s proper full range of motion (ROM) squat.

I prefer, now, before beginning anyone with the squat, to have the exerciser stand with the feet about shoulder-width and squat down into the deepest, pain-free, squatting position they can comfortably hold. Most will be able to find a position, though it may not necessarily be ATG. From here it can be ascertained how wide the stance should be, how the feet should be positioned, and how deep the target should be. The mobility issues to address are generally going to be found in the hips and ankles. Tightness in either will affect the proper full ROM for the individual. If the hips and ankles can be stretched into a greater ROM, then joint structure is not a limiting factor, and a stretching (and proper warm-up) routine is warranted.

Barring any physical limitation that is contraindicating to performing squats (this would essentially be one’s doctor saying “your body cannot or should not move into this position”), any one can perform some variation of the squat. When squatting, it is my opinion that everyone should move within the full ROM that is specific to the individual. Thus, when considering the squat, two important things must occur: 1) the proper full ROM squat movement must be demonstrated before adding weight; and 2) the ego must be checked at the door. Adding weight at the expense of form is dangerous. One must realize (as I have) that not everyone is capable of squatting hundreds of pounds. Powerlifters are only successful if they first have the body structure to lift heavy weights. So, it is better to lift less properly than to convince yourself that loading the bar and doing a quarter squat impresses anyone.

If you don’t like back squats (i.e., squatting with the barbell on the back) try goblet squats (holding a dumbbell at the upper chest while squatting) or a plié squat (holding the dumbbell between the legs). These are great starters to begin to get the technique down and gain confidence. Eventually, back squats will become more comfortable.

Be your best today; be better tomorrow.