Wait. That’s not how the song goes is it? I don’t know. *shrugs*
Anyhoo. Today’s lesson kids is all about the SQUAT. SQUUUAAAAAAAAATTT!!!! Oh, dear lord. Why? Why are you talking about that most (imo) discussed move in the gym? Why discuss the elephant in the room that is “The perfect form”
I spent a year with Andy, PT extraordinaire & lot of our sessions were focused around squats; he mentioned not taking videos of clients because as soon as you do & post it on-line everyone has an opinion about whether their form is correct or not. Helpful, you may think? Yes, it can be from time to time…..the more stringent of moves can definitely benefit from opinions of others & I guess, that from time to time a form check on a squat can be advantageous too – however everyone has an opinion about whether your squat is correct or not.
Unless the person giving you feedback knows your bodily mechanisms – such as femur length, ankle flexibility, any prior injuries & how your hip joint sits into your hip socket, then they’re probably not overly qualified to give you advice. I don’t mean that you can never ask for a form check, however there are a few things to bear in mind if you so choose to open yourself to the array of feedback from the internet (I have found myself on the receiving end of unwanted feedback, however that’s by the by)
I’m not an expert & I have NO intention of ever telling anyone their form is wrong – if they ask for critique then fine, there’s a set of basics I like to adhere to:
- Warm up! Warm up! If you can squat with weight, body weight squat a few reps to engage your hips. At bodyweight? That’s fine, hold onto something or box squat to warm up.
- Break parallel – if you can’t with a barbell squat, do box squats with a kettlebell (known as goblet squats) to know where parallel is, then move the box & work on getting lower to the ground….not to low though, you don’t want you back to curl too much.
- Keep your feet FLAT, or if ankle mobility could be an issue, raise your heels. You don’t need expensive lifting shoes, just some small weight plates with your heels (up to your foot ach, I’d say) keeping your toes FIRMLY on the floor.
- Flat shoes! Converse, chucks, Crossfit style….not squishy style running shoes. They’re too soft for all that weight you’ll squat – if you can’t afford other shoes, then take off the squishy running shoes & squat in your socks.
- The way I squat isn’t the same as the person in the rack next to me. Comparing our forms to be a “cookie cutter” one size fits all with squats is outdated, incorrect & potentially, harmful.
A little insight if this is the first post of mine you’re reading – I have degenerating discs in the lower area of my spine (L4 & L5) which can rub nerves through my SI joint causing pain across one or both hips.
When I squat my toes point out & my knees go over my feet – I have long femurs (or at least from what I read online it means they’re long) A lot of people who think they’re attempting to be helpful by telling me things like I need to open my hips more, or lean a little backwards, or whatever critique they want to lay on me when it comes to squats is either, A: Ignored. or B: Retaliated – this person doesn’t know me & I wasn’t asking for their input. Their “help” is actually extremely out of date & if I wanted my form checking, I’d be asking Andy for a session in the gym.
This is why no two people will squat the same & why you shouldn’t expect them to. If you can squat low & keep your knees from tracking over your feet, bravo. Well done. If you can get “ass to grass” but your knees are over your feet? Well done to you too.
In conclusion, you do you & don’t ask for multitudes of advice & opinions of others, too much information can be more confusing than helpful. This is why I advocate the use of a PT. These guys are trained & should be up to date with all the latest sciences to help you prevent injury & become stronger.
This is me at work the other day, after reading a discussion about femur length on a group I wondered if mine tracked out farther than my shoulders (I tend to squat away from mirrors in the gym, so I can “feel” the movement) so I whacked on the self timer & repped out a few BW squats in the kitchen. My position is what it right for me, it may not be right for you, but the best thing to do is to try. Don’t attempt to fit to the “perfect form” aim for form that is good, form that won’t cause injury. Keep to the basics, don’t overthink, ask for feedback if you want it, but remember what works for one, may not be right for you.
A day of squats in the gym means it’s a day closer to deadlifts!