Why we squat

Photo Courtesy of Allan Mas

Why we squat and the benefits of squatting

~ James Molden

In any form, the squat is a functional movement that serves us greatly as humans. Whether it’s picking something up, reaching down for your children, or in the gym, the squat is a natural function of your body that you develop and master very early on as a child. Like the photo above, we assure you it is one of our most humane and fundamental movements by our bodies.

As we grow and begin to develop bad habits, we stop squatting effectively and subsequently we become weak and immobile in the areas which are crucial to holding those safe, natural squat positions.

In this article we are going to discuss correct squatting mechanics, what makes the squat a ‘functional movement’ and why it is critical for building muscle, strength and longevity.

Functional movements

What are they and why are they important? Not only in training, but in everyday life.

Functional movements all share certain characteristics. These are:

• They are natural - As discussed the squat is innate to us as humans. We don’t have to be taught how to squat correctly as children, it is a natural ability.

• They are essential - Isolated movements, such as biceps curls and leg extensions, are not essential to your quality of life. They have their place, but you could lead a healthy life without having ever done these movements. Squatting is essential to your quality of life and your ability to carry out daily tasks safely and effectively.

• They Move Large Loads, Long Distances, Quickly - This means that functional movements, like the squat, produce a lot of power.

• Motor Recruitment Patterns - This one sounds complicated, but broken down it means that functional movements use the vast majority of your muscles in unison to move safely, effectively and efficiently.

• They Practice Core To Extremity - The movement starts from your core and works its way out your extremities. “The core” being a functional group of muscles that acts on the spine and pelvis. This includes the abs, the glutes, hamstrings, quads, the muscles of the lower back, etc.

• They Are Safe - When correct form and technique are practiced, functional movements are all safe.

• They Are Compound, Yet Irreducible - Compound refers back to the motor recruitment patterns. Irreducible shows these movements can not be broken down to smaller exercises or functional movements.

Squat Mechanics

What does a ‘correct’ squat look like?

Outside of the gym it is hard to define a squat as right or wrong. It could depend on the person, the environment, and the given task. However the minute you begin to squat in the gym, under load and for high volume you must begin to perfect your technique in order to build strength in the required muscles and to ensure you are not only reducing the risk of injury, but that you are also able to effectively produce as much power as possible when you do squat.

The main thing we look at when prioritising safety and efficiency throughout the squat is that you maintain a neutral spine. This position keeps all segments and curves of the spine in good alignment and is the most natural position for the spine to be in when sat, lay down, or exercising, especially when under any kind of load.

For this reason, is it the first and most important component we look at when assessing and developing a squat.

Begin by standing upright, feet shoulder-width apart and your toes point very slightly outwards. The initiating movement when performing a squat is to send the hips down and back simultaneously while keeping your chest facing forward. Shifting the hips back and down rather than straight down allows the majority of the weight to be placed between the heel and midfoot, rather than through the toes. This could cause the heel to lift and creates a lot of instability, making it unsafe.

Next, we try to make sure that the hip crease is passing below the level of your knee. If you can achieve this while maintaining a neutral spine and keeping your heels grounded then do so. If at any point while you are descending into your squat either of those points of performance are lost, do not go any lower. In the bottom of your squat, keep your knees driving out slightly so that they are pointing the same direction as your toes.

Stand to finish the rep by driving the knees out, leading up with your chest and squeezing your glutes.

Squat Progressions

Jumping straight into a max-out squatting without having properly progressed to that point is never a good idea. Even if you have been squatting under load and high volumes for years, there is always room for improvement and a chance to strip your mechanics back to basics is always a good idea.

Following these progressions will allow you understand the mechanics of the squat a little more, and also notice the difference between some squats in terms of positioning.

Air Squat

The air squat, or bodyweight squat, is the basic level squat. No external load is needed and it is a great exercise for building awareness of your body position in the movement. A depth gauge - such as a couch or a ball - can be added as some support.

Goblet Squat

The goblet squat is the next step. In this version of the squat, you can hold any kind of compact weight in front of your body around chest height. The weight being in front of the body will also allow you to sit much more upright in the squat due to the change in weight distribution.

Back Squat

The back squat is the first form of barbell squat we would recommend you do. The barbell sits at the top of shoulders, and by pinning your elbows slightly back you will create a solid shelf on the trapezius muscles for the bar to sit on. Apart from that, the points of performance remain the exact same as earlier discussed.

Front Squat

The front squat is the second barbell squat we teach, and similar to the goblet squat it also demands a more upright position due to that weight being further in front of your centre of mass. The front squat also requires sufficient mobility in the lats, triceps and shoulders, meaning some people, particularly men struggle with this movement to start with. But just like any form of squat, the more time you spend in that position the more comfortable it will become.

Overhead Squat

The overhead squat is the final progression of the squat that we teach, and for most people the most difficult. The reason for this is if you have any tightness, weakness or poor mechanics the overhead squat will glorify it. It is a true test of mobility and athleticism and that is why we recommend you are able to perform all previous progressions before attempting it.

Why Do I Struggle To Squat?

Unfortunately, due to modern life, bad habits and considerably more time spent sat down the vast majority of people lack the adequate mobility and strength to perform such a natural movement. When we stop spending time in positions such as the bottom of a squat, the surrounding muscles begin to switch off and eventually become almost dormant.

Now, we know sitting in the bottom of a perfect squat may not seem crucial to you in daily life. But the mobility, strength and bodily awareness that coincide with being able to squat effectively, is crucial.

One of the main limiters we see when assessing someone’s squatting mobility is ankle dorsiflexion. This is the decreasing angle which you can create between your shin and your foot. The smaller the angle, the greater dorsiflexion you have and the easier it is to squat. A lack of dorsiflexion is usually down to tightness in the calves.

Another is hip flexion. Hip flexion is the decreasing of the angle between your torso and your femur (thigh). A lack of hip flexion can be caused by tightness or weakness in the quads, glutes or hip flexors. It could also be down to poor motor control, having not spent much time is this position.

So, why do we believe the squat is beneficial?

We believe that the squat is so beneficial because of its ability to positively affect almost everyone. A good squat allows an athlete to produce massive amounts of power, it allows a parent to stay active with their children, an elder to safely pick up their shopping or put something down in the bottom. You squat every single day, most days hundred of times! If you aren't squatting correctly, problems are going to appear.

Perfect your squat, dial in your mobility, focus on the basics and you will see positive results in all aspects of your life.

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