By no means do I have a squat worth bragging about. As a 6’5” exerciser with relatively long legs, I have used this as a crutch for not squatting full range of motion or not squatting with impressive weight. But, I have been working on my squat and improving considerably.
Recently, a friend asked me for my thoughts on a YouTube video addressing the squat—particularly the role of the hips. There are countless such videos available. Some are better than others. Some are worse. This particular one was good, overall, but had language that could be complicated for some. It also challenged one of the most reputable authorities on strength training. So, clearly, it can be complicated. It need not be so problematic, though.
Structurally, every exerciser is different. As such, the full range of motion squat (“full squat”) is going to differ from person to person. The key is to know your squat and perform your squat.
One of the most important considerations with the squat is the trunk—composed of the vertebral column and the pelvis (ilium, ischium, pubis). These bones act as a unit—as a lever with the hip joint as the fulcrum. There should be little to no movement in the intervertebral and/or iliosacral joints. Thus, the amount of forward lean (or, alternatively, the uprightness of the back) will be individualized. There is, certainly, a squat that is too vertical or with too much lean, but this is of greatest concern when heavily load to the point of injury.
The squat requires sufficient hip, knee, and ankle mobility. These can and should be improved prior to beginning to significantly overloading the squat.
Foot and bar position in the squat is quite dependent upon structure. I suggest sitting it your comfortable squat position. Foot spread and toe angle will naturally present themselves. Once determined, this natural full-depth should be maintained no matter how heavy the squat. (Note: the exception might be in powerlifting where going beyond parallel puts one at a performance disadvantage.)
There are a variety of useful cues. Some more effective than others. Most importantly, the hips, knees, and ankles should be moving simultaneously. A common mistake is to extend at the knees before extending at the hips (i.e., lifting the butt too early in the squat).
Important cues should include words like “brace”, “hinge”, among others. There are many more, in consideration of individual faults, but I prefer to start simple and correct accordingly. Often, a beginner can be overwhelmed by over-instruction. Most everyone can sit and stand—not unlike the squat. The major difference involves safely supporting the weight. Bracing the trunk with a neutral posture and full breath into the abdomen, keeping the chest up, and shoulders back and up into the bar should be maintained throughout the lift. On the descent, focus on “breaking the knees” (the hips will essentially break simultaneously). it is important to not lean forward or push the hips back too early in the squat. This may result in excessive load on the spine and sacroiliac joint. On the ascent, just focus on pushing the bar straight up (avoiding lifting the hips too early).
Keep it simple (and tight). Keep it consistent—form should not change as the weight increases. Thus, execute your warmups like the heavy lifts and vice versa.
If the squat is causing pain, it is poor technique (poor mechanics or excessive load). Learn proper technique and keep it. (There are plenty of useful instructional videos.)
Be your best today; be better tomorrow.
Carpe momento!