Squatology 101- Part 1

Still today, many will state that "squats are the single worst exercise ever invented for sports performance". Or perhaps even better, that "squats are bad for the knees", or the ridiculous claim that if you "roll your knee too far forward, you will BLOW OUT YOUR PATELLA TENDON" ..and causes as much damage as it does, etc, etc" - Are you serious? I hope that individuals making these preposterous statements are joking. Let's examine this more closely.

In Squatting, the bar has to remain over the mid-foot. Knees too far forward would shift the bar to a position vertically forward of the mid-foot; too horizontal of a back would do the same thing. Too vertical a back would shift the bar behind the mid-foot, as would insufficiently forward knees.

The problem with knees too far forward is not only more torque on knees, but MORE IMPORTANTLY, it has a detrimental effect on hip extension. This produces a more acute knee angle and decreases the contribution of the hamstrings contraction to hip extension.

Some people talk about loading the heels. Although this statement alone is not specific enough to understand what can occur during the execution of the lift. Many people try to load all the weight on their heels. As result, this shifts the weight way too much on the heels and therefore they start to fall back, although stance, and bar position may be correct. Or the opposite can occur, they shift too far forward on the toes, which shifts weight forward on the knee and take away from hip extension, which is vital to the overall lift. They must learn to distribute the weight on the entire foot, while shoving the knees out upon the concentric and eccentric phases.

Now, some well known coaches and trainers discuss how the back tends to be the weakest link in the squat and posterior chain. I tend to agree with this position, but it also depends on the amount of weight used, and amount of volume , etc. If the back is the limiting factor/can be a limiting factor/weakest link, then simply do the things that enhance low back strength and core strength. Besides additional core exercises, heavy SLDL's (stiff leg deadlifts) or heavy DB SLDL's, Glute-Ham Raise and reverse Glute-Ham raise are excellent assistance exercises for increasing low back strength, not to mention Good-Mornings, which are more specific to squats (deadlifts too) Rotating these exercises are tremendously helpful to squatting, especially when heavy loads are involved.

It is important to understand the role of the erector spinae muscles as well. They serve to lock the pelvis and lower back together into rigid structures, to protect the vertebral column from movement under load and prevent the intervertebral column from excessive damage. As squat depth increases, and the torso assumes a more forward tilt, the bottom of the pelvis, locked into the rigid spine, tilts away from the back of the knee. If the hamstrings lack adequate extensibility, they will exert enough tension on the bottom of the pelvis to pull it out of its locked position in the lower back, breaking muscular tension, thus this is one way the "rounding" will occur.

If the knees move forward at the bottom of the squat, then hamstring relaxation has occured, because they pull the knee back. They insert on the tibia and provide posterior tension, which has to increase (or at least should) with the squat depth as the other attachment points on the pelvis tilts away. If the tension is inadequate to keep the knees from sliding forward as the bottom position, reexamination and thorough assessments have to be made. In addition, when the knees travel forward at the bottom, tension is put on the hip flexors as they insert of on the anterior superior iliac spine. So the big muscles, rectus femoris, sartorius, and TFL cross both the hip and knee joints and produce movement around each. So, in the squat, their knee extensor function is the main concern, since active hip flexion does not occur (hopefully). At the bottom position though, if the knees move forward, tension is increased on these muscles and their attachment at the hip and the knee angle is shortened (more acute). Then the anterior superior iliac spine is therefore pulled on tremendously and can produce tendinitis. Which is why some people feel tension or perhaps uncomfortable pain in the hip flexor area during or even after squatting.

Stay tuned next month for Squatology Part 2!