Mastering the Squat

A lift with an almost mythical aura: the barbell back squat can be a difficult lift to master. Whether you're a power-lifter, cross-fitter, bodybuilder, athlete, or fitness enthusiast, the squat probably plays some role in your routine and goals. Now, almost no two stances are alike, but there are typically 3 main squat stances. You have the Sumo (or wide) stance, an Olympic (or close) stance, and a hybrid (somewhere in between the two stances). Each one has it's benefits or flaws.

Sumo Squat

Advantages

Shorter range of motion, which may allow for heavier loads; a good position of leverage, if you have longer legs; and easy to drive from your heels on the concentric (or "up") motion of the squat. Excellent recruitment of glutes, hamstrings, and adductor muscles.

Disadvantages

Can place undo stress on hips, forcing them into an unnatural position; requires a lot of flexibility to break parallel; and less recruitment of the quads.

Olympic Squat

Advantages

The greatest quad recruitment of the stances, easier to imitate the stance of Olympic lifts in general, and increases in strength from this position will translate better to increases in strength based around the Olympic lifts. It requires the least amount of flexibility to break parallel, greatest amount of calf recruitment when done through the full range of motion, and allows for the greatest range of motion (which can be beneficial for hypertrophy purposes).

Disadvantages

A greater range of motion requires greater discipline to keep your form strict. Its easier to roll your knees forward too far in this stance, stressing the joints and everything else that go with it.The greater distance to travel from this stance may result in not being able to lift as much. It becomes difficult to keep lumbardosis (good alignment of spine) without good hip flexibility and strength. Not to mention that the sacrum may curl at the bottom position of the squat.

Hybrid Squat

Advantages

Has a good overall leg recruitment, with a (typically) natural feeling. Has a shorter range of motion than an Olympic squat that should allow for more weight to be lifted than an Olympic squat.

Disadvantages

Certain muscles may receive slightly better recruitment from a different stance (i.e. adductors from a Sumo stance, quads and calves from an Olympic stance, etc.). Requires a bit more flexibility than an Olympic Squat

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Now, regardless of your stance, the squat is tough to master. As such, we can develop bad habits that can result in injury. Here are some tips I hope are helpful if you are experiencing any non-muscle-related discomfort from the squat.

Tips

Engage/Open Your Hips at the Beginning of the Movement

Too often people try to bend at the knee first in the squat, resulting in a lot of stress on the joints, bad form, etc. When you sit in a chair, your first movement is to stick your glutes (butt) out. This should be the same in the squat. Imagine your hips are a hinge, and try to get that hinge to a 90 degree angle or less. The knees will naturally bend.

Stay Flexible

The squat requires a lot of flexibility. If your flexibility isn't quite there, a cool trick is to stick something, such as a 2x4 or 10 lb. plates, underneath your heels. Most people struggling to hit depth just have inflexible calf muscles, and doing this can take that out of the equation. Being in this position makes it easier to for your knees to roll too far forward, which brings me to my next point...

Drive from your heels

Doing this will keep your body in good alignment, prevent you from rolling your knees too far forward, keep you from placing undo stress on the knees, and everything that goes with it. A good tool to teach your body this technique is to place 5 lb. plates under your toes to put your body automatically on your heels. Also, squatting shoe-less or with flat bottomed power-lifting/wrestling shoes can beneficial, since most shoes have an elevated arch forcing you on your toes. (Note: In a sumo or hybrid stance squat, the knees should have very little movement forward. An Olympic stance will cause the knees to move forward more than the other two, but that movement shouldn't be past the toes.)

Be Aware of Knee-Stress

I don't know if I've expressed this point enough yet, but be conscious of joint pain, especially in your knees. This pain can be a result of several things. One may be the result of rolling your knees too far forward. Another could be you aren't squatting deep enough. Many studies have shown that the force on the knees is greatest in a partial squat. In a partial squat, your knees take the beating during the transition. Coming to at least parallel allows your knees to be placed in a comfortable position, which allows the weight to be transferred to your muscles and activate the stretch reflex during the transition of descent to ascent. If your toes are rotated too far out or too far in, this can stress the knee joint, as can any improper movement side-to-side by your legs during the squat. Lastly, locking out your knees at the top portion of squat (With perhaps the exception of the final rep) can place unwanted stress on your knees.

Use Other Exercises to Strengthen Muscles Involved in the Squat

The squat utilizes a lot of different muscles. If you have a weakness in, say, your hamstrings, throwing in some extra hamstring curls, Romanian Dead lifts, etc. will improve your squat. After all, you're only as strong as your weakest link, so you may as well strengthen it. Developing all of your muscles will also allow you to have better form.

Watch For Shoulder Discomfort

This is a tough one. There are some pieces of equipment you can set on the bar to take the stress off of your traps or shoulders; but most, like the manta ray, will force you to use a high bar placement. Sadly, this problem is not an easy fix, and the best thing to do to solve this problem is to keep adjusting until you find a comfortable spot on your back. Pinching your traps together may be helpful, depending where you set the bar.

Train to Squat Deep Enough

Using just your body weight to practice your form is a good method for training to squat to parallel. Doing wall sits at the depth you want to achieve can also be beneficial. Low box squats can be good, so long as you are only using the box to check your depth, and aren't sitting down and relaxing completely on the bottom. Sitting down during a squat can place a lot of stress on your back.

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In short, I hope you find the information useful as you begin to try to master the squat. I hope nobody tries to bring you down, especially the bro-scientists of the gym. Because remember: if it isn't Ri-FIT-ulous, then it's just ridiculous. Keep up the good work.

~PAUL