THE SQUAT!

OVERVIEW AND PURPOSE.

The squat is a classic fundamental movement, which we all perform in our daily life. Not only is it essential for general movement and health it has important cross overs in sport. The squat develops leg strength mainly focusing on the quadriceps, hamstrings and gluteus. However, with correct squatting technique the core and torso also work to stabilise the spine throughout the movement.

TECHNICAL DESCRIPTION FOR FRONT OR BACK SQUAT.

Set Up Position

1. The squat starts with the load placed in the rack position, or across the back.
2. To get to this position the client must either use a squat rack or have the ability to safely take the bar from the floor to the desired position.
3. The lower body should be locked out with glutes tight to keep hip extension. In a front squat the line of the hip will be in front or inline with the shoulder. In the back squat the hip will be slightly behind due to the position of the bar.
4. The torso should be upright with the thoracic in extension.
5. To create tension in the upper body and stability in the spine, the client should take a deep breath in to create intra-thoracic pressure.
6. The squat stance can be at any position that allows the client to squat naturally with good ankle, knee and hip alignment.

Lowering Phase

1. The client initiates the movement by bending at the knee and hip focusing on going straight down.
2. The torso should stay upright with a neutral spine.
3. The torso angle to the floor will be similar to the lower leg. In a front squat the torso angle is more upright than in a back squat due to the placement of the bar and how this affects the line of gravity.
4. The client should squat to a full range of motion without compromising the lumbar spine.
5. The intra-thoracic pressure should be maintained during the lowering phase and the breath should be held.

Upward Phase

1. Push the feet into the floor and contract the glutes to initiate the upward phase.
2. Focus should be to bring the hips under the torso as soon as possible to help maintain a strong lumbar and upright torso.
3. Don’t allow the knees to fall in; they should maintain the alignment with the ankle and hip. To assist this, instruct the client to force them out as they stand up. This can help to contract the glutes.
4. The knees and hips should come to full extension at the top of the movement.
5. Breathe out under pierced lips to release the pressure but not all at once.

GENERAL NOTES.

• The squat was traditionally known as a ‘Deep Knee Bend’, meaning the knees bend deeply, whilst the torso remains upright. This is the opposite of a bending pattern like a deadlift.
• Range of motion is important but not at the expense of losing lumbar stability and control. A client should limit the range if necessary to maintain good spinal control.

KEY TEACHING POINTS.

• Torso to remain upright with thoracic spine in extension.
• Lumbar to remain in neutral throughout.
• Knees to stay in alignment with toes and hips.
• Knees and hips to bend at the same time in the lowering phase and extend at the same time in the upward phase.