A Discussion on How to Squat From An Expert
Need to figure out how to squat? Not sure how to do it, or even why it’s important?
Squats, sit to stand, knee bends. Call them what you will. They are essential to everyday life. Think about it. How do you get up from the chair? The toilet? Pick up heavy objects and put them down? You squat in everyday life more than you know. However, when you ask a lay person to demonstrate a squat, you see a wide variety of inefficiencies. I would like to preface this post that I’m not trying to reinvent the wheel here. There are so many “How to Squat” posts/videos out there on social media; some good and informative and some, not so much. I’m here to to give you a gist of how to squat and some references to where you can learn more.
Every body squats… differently. If you meet a fitness professional and/or a medical professional that claims that squats are terrible for your knees, please ask them for their reasoning and have them back it up with science and research. If they don’t, politely walk away and find someone more knowledgeable. Squats are not inherently bad. The only movements that are “bad” are ones that are performed poorly… and poor movement loaded with weight is only a recipe for bad problems down the road. The reason that there is not one way to squat is because of the differences in people.
To Keep the Back Straight or Not?
Nope. As your hips go back (like trying to sit in a chair, there needs to be a counter balance so you don’t have the sensation that you’re going to fall backwards. Think about a seesaw; if you put all the weight on one side (hips and upper torso on one side), you’ll have the seesaw sway one way. Allow your upper half/torso to angle forward as you squat down, grossly 45 degrees. Allowing the torso forward will counterbalance the hips going backward; this should resolve the sensation of feeling like falling backwards as you squat. Give it a try and see how much more depth you’ll get.
“But I thought my knees weren’t supposed to go past my toes!”
Trust me, it’s fine if they go over your toes. They won’t explode if they do. As long as you have adequate mobility in your ankles and hips while keeping your heels flat on the floor, you should be fine. Here are couple of resources on how to assess if you have the proper hip and ankle mobility.
How To Squat: From Mark’s Perspective
Take a stance either a little narrow or about shoulder width; don’t worry so much about where you toes are pointed. It’s whatever feels natural for you. Initiate the start of the movement with the hips going back while creating that external rotation torque in the hips (screwing legs into the ground). Sink into the squat like you’re trying to sit in a chair and allow the torso to angle forward to balance the hips sinking backwards. Weight should be near the heel of the foot, but you should feel balanced. As you lower yourself towards the ground, maintain that good external rotation torque throughout the motion (never lose tension, especially at the bottom of the squat… aka don’t relax at the bottom.) Reverse! Reverse! Stand back up – don’t think about it too much. Done! You just performed a squat. Now more 🙂
I highly recommend seeking out a reputable medical professional and/or fitness professional on helping you with your squat. Seek out musculoskeletal experts, like physical therapists, if you have pain (anywhere) during squats or any movements. If you are in a direct access state (meaning you don’t need a physician referral), you can come see a physical therapist right away. I would also confirm with your insurance to make sure that you also do not need a referral.
About the author:
“Mark Kev”, is a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Sports Performance Level 1 Coach and Physical Therapist licensed in the State of New Jersey. He graduated with a Doctor of Physical Therapy Degree at Stockton University, formerly Richard Stockton College of New Jersey. Mark has a deep passion for sports medicine and sports performance enhancement. You can follow him on Twitter at @MarkyKev and join the DPT student discussion.
References:
https://themovementfix.com/the-best-kept-secret-why-people-have-to-squat-differently/
https://www.elitefts.com/education/external-rotation-small-cue-for-a-big-squat/
Are you interested in our services at Trifecta Therapeutics, but live too far away from our facility?
Schedule a telehealth visit!