You may have read the blog post Markos has up on squatting. Its a great post and has a ton of great info. This really follows on that discussion. I agree with Markos- it is difficult to give technical advice on how to squat in a blog. It is also difficult because people squat for different reasons and the optimal way for them to squat is also influenced by their relevant strengths and weaknesses, lever lengths and body shape. There are some useful observations that can be made, however, that should help you find the best technique for you.

The best starting point, when you are refining technique is the levers that move the weight. When you squat you will move a little at the ankle, at the knee and at the hip; so the primary levers involved are from ankle to knee, from knee to hip and from hip to barbell. How much you lift will not only be determined by muscular strength, but also the length of these levers and what range of motion they move. Once you think about it in this way you will see how moving heavy weights is not only about developing the muscles that move these levers, but how they move them. Obviously, the greater the range of motion for the lever from knee to hip, the stronger the muscles that move this lever must be. It is also true that the longer the lever, the harder it is to move.

If you priority is building muscle, then focusing on range of motion will yeild results and the amount of weight moved is secondary. However, if the amount of weight moved is a priority, then you should give some thought to the way you move. This is not cheating, it’s about finding the optimal movement for your body. The best starting point is always to find a good coach who can provide guidance. If you can’t find a good coach, get online and find a successful lifter who has a similar body shape to yours, with similar lever lengths. Watch the way they squat, paying attention to stance, bar position and the way they move. Things you will want to experiment with are stance width, the angle of the feet, sitting back or down, breaking at the knees or the hips, knees out as you descend and bar position on the back.

Once you start squatting, video your lifting and watch it. Videos are great coaching tools and I know world champs who still video themselves to analyse and modify their technique.

Here are some things to think about:

  • The lower the bar is on your back, the shorter the lever from hip to barbell will be;
  • High bar squats are fine, but if you want to lift lots, you need to work on keep the upper body upright- this will be determined by your stance. Typically you will either have to set up wide and drive the knees out, or squat close and let the knees travel forward, so that the bar stays over your feet.
  • The strongest position, generally speaking, will be where you hips are under the bar or not far off; if you watch a squat from the side, the further the hips move in a horizontal direction, you will loading either the lever from barbell to hip or hip to knee;
  • The more you push your knees out, the less the hips will travel away from under the bar while you sit back.
  • The wider the stance, the less the knees have to bend, but the greater the loading on the groin and hips;
  • Weightlifting shoes will change the angles and for people with limited ankle mobility or tight hamstrings they will most likely make deep squatting easy.
  • The more your knees bend, the greater the quad involvement- sitting back will load the posterior chain more.
  • Remember, technique develops over time and it takes a lot of time to master the squat. For that reason you can’t expect changes to result in a dramatic or immediate increase in the weight you can lift. I recommend making small changes and then giving yourself some time to allow yourself to adjust.

By Steven Pritchard

Tags: weightlifting Stephen Pritchard