My views on the squat have evolved over the years. Though I have never been one who believed that full (“ass to grass”) squats were dangerous, being 6’5”, I shied away from anything deeper than parallel. I worried that going deep might be harder on my knees and back. I felt I didn’t have the right proportions to squat. The reality, however, was that my mobility (and lack of strength)—not my height—was the limiting factor.
A while back, I was having a discussion in class and mentioned starting to “deep squats”. One of my students asked what I meant by “deep squats.” In response to my description, he replied: “Oh, we just call those squats.” The teacher was schooled!
Since, however, I have gone to great lengths to more closely examine the squat and, in practice, started to emphasize the full squat in my own training.
I believe everyone (short of having serious physical limitations that preclude them from squatting safely) should squat. The squat is a compound, full body exercise. The squat is often thought of as a “leg exercise.” While, the hamstrings, quadriceps, gluteals, and adductors are the prime movers, the muscles (rectus abominus, the obliques, and the lower back muscles) work to keep one from collapsing under the weight of the bar. On top of this, the arms, shoulders, and upper back work to keep the bar in position. No other exercise is as effective in developing total body strength. That is why it is first on my list of the “basic five” (i.e., squat, deadlift, bench, row, and shoulder press).
Squats are safe. They are not bad for the knees. They are not bad for the back. They don’t slow you down. If the squat causes pain or injury, one must first assess what specifically is going on. Is it poor technique? a mobility issue? a muscle imbalance? or maybe it is just an issue of doing too much weight.
When I determined to squat in a proper full range of motion, I had to consider that at 6’5” I was doing significantly more work at a given weight than my shorter friends (Work = Force x Distance). Therefore, I had to let go of the concerns about how much weight I was (or was not) lifting. I had to check my ego at the door (which was fairly easy since I lift in the privacy of my own home). I concluded that technique would have to forego gains in strength for a while. (In reality, I wasn’t gaining strength or size doing partial squats anyhow.) I drop the weight to 135 lbs (embarrassing light) and did reps as deep as my joints permitted. I worked through tight hips and ankles and concentrated on perfect form. Soon the weights started to climb. I am not pushing impressive weights (though nothing too embarrassing), but I am getting a good range of motion. And, guess what? No knee of back pain. (I’d be better if I we stretching more, too, but ‘baby steps’.)
Learn to squat. You don’t have to go heavy. Start with your body weight, if your need to. Concentrate on form over weight. Correct deficiencies FIRST, then progress the squat! Don’t compensate for deficiencies. For example, don’t squat with the feet raised (e.g., on a board or weight)—this gives the illusion of depth, but you must work on ankle dorsiflexion. Tight hips? Stretch! Work on your core strength and avoid using weight belts until you are able to lift serious weights for maximum strength. (Belts may look cool—they really don’t—but they are intended to protect the back when there is risk of injury. At submaximal weights, one must train the core to support the spine. Belts should augment core strength, not be a substitute!)
Be your best today; be better tomorrow!
Carpe momento!