How to Squat correctly?

Firstly there is nothing wrong with squatting as an exercise if completed properly and under excellent instruction - I have heard many people saying squatting is not a good exercise but only because they do not know how to teach it and correct faults.

In terms of depth, go as deep as mechanically possible without losing form or function. There is no need to restrict movement if you can move in a full range.

Key points would be ensuring spine remains extended throughout - this is where limited RoM will be significant - if the back flexes to get extra range, then you have gone to far. Rigidity of the trunk to help maintain spinal stabilisation is important too - if you read what McGill states (which I believe), you need to brace the trunk by inhaling to inflate diaphram to create inter-thoracic pressure to help rigidity. This will also help with keeping the chest pushed up and out, shoulders retracted and the head looking forward or slightly up.

For knees, they must remain inline with ankle and hip - there is obviously some personal differences which must be accounted for. Knees going over toes I dont have a problem with as long as the movement does not start with the knees moving forward (if you read Charlie Francis 'Training for Speed' he instructs this as the first part of the squat movement) over the toes. An 6' 8" basketball player mechanically will not be able to keep knee inline with toes and will go over because of limb shank length. But as long as form is fine and no excessive foward movement of knees, I dont see a problem. Look at 'Facts and Fallacies of Fitness' by Mel Siff.

Cheers Alex,
You know your stuff! Anyone agree disagree. Alex, is it correct that Charles Poliquin also agrees with the Charles you mentioned. Why is the squat taught in the way of bringing the knees over the toes first? Is this quad dominance?
Cheers

I am not sure about Charles Poliquins method of squatting but if it is similar to that of Charlie Francis, I dont agree with it. The sheer forces on the knee are going to be massive compared to those on when squatting 'normally.' I dont think it is mechanically efficient either with forward motion prior to vertical motion.

I think possibly it is for more quad activation - this is unnatural for the body. When coaches/athletes etc see well known coaches teaching this, some think it must be the correct way to train. We need to question and understand why coaches teach this. If we dont have to agree with everything that these coaches do.

Fair and clever comments as always Alex, I've just checked and Poliquin does agree with the knee travelling as far forward as possible first.
It's an interesting one .... I think he explains if you were looking at a skeleton doing the "poliquin" squat then it would look biomechanically inefficent. However the Skeleton model doesn't take into account the Vastus muscle group .... I think he is trying to explain that one of these muscles can easily stabilize the knee but unsure. And to be fair to Poliquin he has coached more glod medalists than prettu much anybody but he does look solely at a performance point of few.
How do you get into strength coaching in the UK anyway Alex as that's something I am interested in.

I dont believe this method is mechanically advantagous and the vastus group stabilising the knee will make the movement efficient. My point is that the body will want to move in the most efficient way it can (when there are imbalances, it finds the next best way - problems become chronic) and this is not it.

Yes Poliquin has coached many gold medalists but they probably would win them regardless - these guys are the top of the sport and will succeed with any any stimulus.

Look at Olympic lifters or power lifters. Undoubtably the strongest cross sectional athletes you will find in squatting. I dont think any of them will utilise this method that Poliquin talks about. Look at Mikhail Koklyaev who is a Olympic lifter turn strongman. This man can snatch 205kg and clean and jerk 245kg. He wont front squat or above head squat those weights with knees that far in front of the toes. He also completed 9 reps in the last competition of 360kg deadlift in 90 seconds. Mechanically, he has to be in the most efficient position with knees inline with toes.

Alex,
If you get a sec. I haven't squatted in some time mainly due to a lack of confidence in my squat.
Firstly I'm very inflexible .... I seem to be inflexible everywhere! I have forward head posture and I'm unable to completely reverse my thoracic spine.
My hips are very stiff and keeping a lordosis when I squat is very very difficult. If I was to squat with very light dumb-bells held out at Arms length in front of me (front squat) I can obviously go a little deeper but my Knee wants to come in (can't remember if this is Varus or Valgus) .. but basically my knees want to come closer to the midline.
Now Mt adductors are very very tight .... But I'm pretty sure my glute Med and Abductors are really tight also .... unsure of strength abilites.
I know I need to stretch, but I almost feel like I need to stretch everything and this does my head in and I often do nothing!
What should I prioritize do you think, I would love to be able to do a beautiful squat, or a good dead-lift from the floor (I would have to use blocks now.
Answer when you get time
Hope all is well
Paul

These are only suggestions for possible restrictions and improvements purely from experience with other athletes. Not knowing you and your movement, then I cannot be sure what the issues are. These might help!

I think first you need to differentiate if you have flexibility or mobility issues. The muscles around a joint can have great flexibility but the joint it self may have poor RoM/mobility. You said you have been squatting with blocks under heals - have I got that right? If this improves squat depth and RoM, then this would suggest you have poor ankle mobility (instead of as well as everything else you mentioned!). To find out, sit on a bench with legs stretched out in front of you, while sitting up. Get someone to actively dorsi flex ankles. If you feel no stretch, then it is mobility issues, but muscle tighntess would be flexibility. Another assessment would be to set yourself up in a calf stretch position against a wall with front foot about 2inches away from wall. Dont worry about the back leg - this assessment is looking at ankle mobility of the front leg. If you have trouble pushing your knee to the wall withuot heal lifting off floor, then it is mobility restrictions. You may have differences between the two ankles. To improve on this, stay in that position and dynamically under control repeat the movement 10-20 times. Over time this will improve.

If adductors are tight (third strongest hip extensor - important in squatting), and you are suggesting that you have hip mobility issues, then you are going to have issues try to squat. To identify if this is the case, lie on your back bring one foot to the inside of the opposite knee. If you cannot actively (partner or yourself) bring the knee to the floor, then you have hip mobility issues. I have used a plate weight on my bent leg to actively improve RoM as a stretch or dynamically for mobility. This has not always been successful and have found that a physio has been far mroe affective in a shorter period of time. Personally speaking, I had a severe right hip mobility issue. Luckily the physio at work helped me improve RoM by working on the joint before soft tissue work. This helped me massively and am almost back to normal 3 weeks later. You are likely to get a better response to mobility with soft tissue work once the joint itself has improved RoM.

When squatting, if the knees start to go into valgus (draw in to midline), then it is a victim and not the criminal. Rarely in my experience are the knees the proble. - more like ankles and hips. Trying to keep weight on lateral border of foot will help avoid excessive knee valgus and may correct it all together. Try box squatting to a height (with no or very small resistance) that you can maintain perfect posture. Like with everything, progress a little each week/couple of weeks so that you can go a little deeper. Never go deeper than you can control. This is a type of mobility exercise in its self.

Although the spine needs to remain stable throughout squatting, scapulo-thoracic RoM maybe a limiting factors. Placing a wooden dowel over shoulders like you were about to squat. Go into a half/quarter sqaut and press the dowel above head and return to start. This will start to stretch (if held for long time) or mobilise (dynamically repeating) Thoracolumba Fascia which maybe a limiting RoM.

If your glute med and abductors are tight, then get a speciailst to losen them off or use a tennis ball. Sit on the ball and roll it around the area. Not as affective but cheaper than a therapist! Remember length and tension balance. If you are losening muscles somewhere, will the opposing ones need strengthening.

In terms of what to start with, I would work on ankle mobility first. You can get effective results quickly but also dismiss the concept if it is not an issue. Then move up the body. I always get my athletes (and myself) to foam roll prior to training followed by dynamic warm up (more mobility based). If they need to stretch, that will be done between foam rolling and dynamic warm up. Doing this will make small contributions to the session you are doing even if it is a mobility session itself.

As i said at the beginning, these are suggestions and not answers. Some of them may help. Also there maybe a pathological reason for your squatting problems - injuries etc. These will need to be checked out. If there are no porblems, then it is a case or improve general condition. Hope this helps.

Alex