Let's Talk Squats.

Squats are my second favourite lift. Simply because… well, who doesn’t want to be able to lift big weights? Squats are technically demanding, and being a full body compound movement are the perfect addition to anyone’s training. Before we can run however, we must learn to walk.

The squat is a very basic form of movement and yet many struggle to execute it properly. Think back, we’ve been squatting our whole lives; from the moment we can stand, we can squat.

So, why can’t everyone execute a bodyweight squat?

A few factors come into play; mobility, experience, examples. For many who squat for the first time they’re using outside sources as examples. This could be Instagram videos or someone you’ve seen at the gym. Unfortunately, there are many people posting and sharing incorrect movements, and it’s hard to know what’s right.

So let’s stop copying how other people squat; everybody moves differently. Performing bodyweight squats with guidance will help you discern your best pattern of movement.

To squat with full range of motion (ROM), the crease of your hip is required to be parallel to or below the top of your knee. If the crease of your hip is higher than this, it’s not considered a full rep.

The position of your feet will determine how low you can sit into a squat depending on your leverages; some people will have a narrow stance, others will have a wider stance; some will stand with their feet straight while others will have them turned out at an angle. None of these are wrong.

Once you’re confident with your squat, you can add load. Congratulations! Now you have to figure out the best bar position. High Bar VS Low Bar; High bar is the traditional form of squats; the bar sits on the meaty part of your traps. Low bar (commonly used for Powerlifting) sits the bar on your rear delts. High Bar requires a more upright torso angle than Low Bar’s angled position.

Squat Myths

● Don’t let your knees go past your toes: Having your knees go over your toes is perfectly fine and is not going to cause any harm.

● Push The Weigh Through Your Heels: Do not take this advice. The weight needs to be distributed evenly through your whole foot. If all the weight is on your heels you’re going to fall back, if all the weight is on your toes you’re going to fall forward.

● Squats Damage Your Knees: I promise you that if you damage your knees during a squat, it’s not related to the movement but your preparedness/technique. Squats are safe to perform if done right.

Squats are the KING of leg exercises, and should be included into everyone’s training, whether it be bodyweight, with a Kettlebell/Dumbbell or with an Olympic Bar.

For advice or help with technique, have a chat with me at MultiFit Salford.

YOU SHOULD BE SQUATTING! (More than once a week.)

Coach Ashley.