THE SQUAT
WhY DO WE DO IT?
Being able to squat is a basic movement pattern. However, if anyone spends time in heels, or has never spent time being in a squat, for whatever reason, the body is clever at taking those ranges away from you. To put it bluntly if you don’t use it - you lose it!
Keeping all things equal, we were given the ability to squat as a baby, it’s what we do later in life that affects how long we keep it for.
As one of the six movement patterns that the body is capable of, squatting is a foundational movement for a human. Being able to sit down, stand back up is part of what we do daily. Therefore, being able to carry our own body weight and potentially added load at some point in our lives, needs us to have the control of being able to squat. We can start this process by keeping movements simple, then progressing to more complex movements. i.e. Bodyweight Squat, Goblet Squat, Front Squat, Back squat.
Why do some struggle more than others?
Not everyone has the limb length that allows for a ‘perfect squat’. We are all built differently. Some people may have longer femurs (thigh bone) and short torsos meaning they may find themselves leaning far forward when in a squat. This mechanical set up will prove to make a squat a lot harder compared to someone who has a long Tibia (shin bone) and short torso.
Throw in the variables of feet position angle and adjusting feet width are what will make someone move to their capabilities.
WHAT DOES A SQUAT LOOK LIKE?
The perfect Squat sounds something like:
Feet Shoulder width apart
Hips and knees break at the same time when initiating the squat pattern
Shoulders and hips decent at the same time
Weight evenly distributed through your feet on the descent
Lumbar spine maintain throughout
Knees tracking toes
Hip crease below parallel
Finish with hips and knees extended
If any one of these points of performance deviate outside of the template, then some cues need to be given. This can be given in form of a verbal, visual or a tactile cue. Not everyone reacts to the same cue, as we are all different. From a coaching perspective, the right cue is the one that works.
HOW CAN I LEARN TO SQUAT?
If you would be interested in coming to a Squat workshop or would be interested in more information then please do get in touch with Sam Pullen at s.pullen@live.com
I will take in consideration your training age, ability and structure and function to find a start point for you, for your training.