Introduction to the Squat, Part 1 Print E-mail



The squat has been called the "king of all exercises." It's a lift that is virtually unparalleled in terms of its ability to bring about improvements in strength and power. Unfortunately, to some, it also carries with it the stigma of being "dangerous." Some say that it places unnecessary strain on the knees and lower back. But the truth is, it only does so if you're using more weight than you can handle, and/or sloppy form. The fact is, when done properly, the squat is among the safest and most effective exercises you can do. Anyone who tells you otherwise needs to get his facts straight.

That said, just as with the bench press, the squat is an exercise that needs some tweaking to be most effective for you. Much the same way the length of your arms presented a problem with the bench press, those stilt-like legs of yours can make squatting a real adventure. And, if those long legs just happen to be accompanied by a short torso, it makes things all the more interesting. Not only do you have to move the weight through a larger range of motion, but the length of your legs in relation to your torso can cause you to lean forward at the waist much farther than someone with shorter limbs. But before you dismiss your inability to squat effectively as some biomechanical inevitability, let's take a closer look at what's going on, starting from the ground up.

Take a Stand

It's just like the old adage says, you can't build on a weak foundation. Well, you can; it's just that you probably won't be too thrilled with the results. In terms of the squat, when you think foundation, think stance. Because, believe it or not, the type of stance you take is going to have a major impact on the way you perform the lift. Typically, most lifters opt for a stance that's slightly wider than shoulder's width apart, although there are those who feel more comfortable with either a narrower or wider foot placement. The stance is important because it determines your range of motion and where the stress of the movement will fall.

Another important factor to consider is the direction that your feet are pointing. Along with stance width, foot placement helps determine the range of motion around the hip joint and, in turn, affects the type of load you can handle. Again, foot placement and stance width also determine which segments of the lower body are stressed to a greater degree.

Now, don't make the mistake of thinking that we're discussing the vague and unproven bodybuilding folklore that tells us that turning the feet in different directions will activate different areas within the four main quadriceps (thigh) muscles. Rather, we want to impress upon you the idea that the right combination of stance and foot position will help you stay more upright, thus keeping the majority of the stress on the quads, hamstrings, and glutes, and off the spinal erectors (lower back). It would be different if you were a powerlifter with the objective of moving as much weight as possible. In that case, sticking that ol rump out would be just fine, since it recruits those hips and spinal erectors like nobody's business. However, seeing as how there aren't a whole lot of ectomorphic powerlifters, and considering that your primary reason for even attempting to squat is likely to build up your thighs without hurting yourself in the process, the more upright you can remain, the better off you're going to be.


  No Comments.
Discuss this item on the forums. (0 posts)