5 Phases of Squat Mastery

 Behold squat perfection: We are born with the ability to squat perfectly. Life causes us to lose this innate ability; our strategy is to “relearn” and recapture lost “primordial wisdom.” Note knees over ankles, vertical shins, upright torso; pelvis is tucked under. Baby will rise up using leg power alone. This is our core technique, our foundational position for all squatting movement.

 

Phase I: The Ultra Deep, Paused, Bodyweight Squat

Key Technical Points

This first variation is the key squat technique, the foundation on which all subsequent squat variations are built. Learn it, master it.

1. Find an appropriate stance width: not too wide and not too narrow.
2. Sit back upon breaking knees.  
3. Keep weight balanced mid-foot; do not shift forward or backwards.
4. Imagine a stake driven through the mid-foot to keep one grounded.
5. On ALL squat variations, knees are FORCED out during descent and ascent.
6. Synchronize the inhalation with descent.
7. Arms can be used as counter-balance during descent and ascent.
8. Diaphragm breathing; inhale pushing pressure into the lower abdominal.
9. Knees should stay over ankles as much as possible.
10. Knees should never travel out in front of toes.
11. Ass-on-heels, we mimic the baby, we go all the way down.
12. In the bottom position, exhale; relax and sink further, lose all tension.
13. Inhale to ascend; use diaphragm breathing; push gut out against thighs.
14. Alternate technique: inhale, sink to bottom and arise, exhale at top.
15. When ascending DO NOT let the tailbone shoot up first!
16. Perform three sets of 20 paused reps.
17. If technique breaks down, curtail the set immediately.

Chris’ comments: Following Marty’s breakdown of the squat is crucial to “re-learning” this essential movement pattern most of us have now lost as adults.  For the general public just interested in maintaining function into old age, the first two progressions of the squat (body weight and goblet squat) will be enough for most to significantly increase their functional ability and prevent injury.  The deep squat with minimal added weight serves important functions:

• Squatting below parallel stabilizes the knee joint (contrary to what many medical professionals may erroneously tell you).  In contrast, partial squats disproportionally load the quadriceps, producing a large “anterior shear” force on the knee joint.  This shear attempts to pull the tibia (lower leg bone) forward, stressing the anterior cruciate ligament. The deep squat with knees pushed out, engages stretch on the hamstrings and adductors of the thigh.  The result of stretching these muscles in a deep squat is a “pull” on the tibia (and fibula) in a posterior direction.  This posterior force counters the anterior shear force induced by the quadriceps, balancing the forces on the knee joint.  In a proper deep squat the anterior and posterior cruciate ligaments have very little stress placed on them. Ironically, the point of “turn-around” in a partial squat is the point of maximum anterior shear force, with very little countering posterior forces as the hamstrings and adductors are minimally stretched.  Recommending this type of squat is potentially harmful and shows a poor understanding of biomechanics.  So when someone says, “squats are bad for your knees”, it is likely that they think of squatting as a quadriceps-dominant exercise with the knees way in front of their toes, never squatting below 90 degrees.  The way THEY squat IS bad for the knees.

This picture is from Mark Rippetoe’s excellent book “Starting Strength”. Notice the poor hamstring stretch in picture B (partial squat) and the resulting large unbalanced force generated by the quadriceps (look at the size of the arrows). This unbalance force coupled with the forward knee position is a recipe for a knee injury.

• The ultra-deep squat involves starting the upward movement from a compromised position as far as leverage and optimum muscle stretch length.  This makes “light weight, heavy”, so there is no need to load up on the weight.  The ability to get a potent neurological stimulus (what we are after from strength training) from relatively light weight, has many advantages.  Light weight decreases load on the spine, especially for those with a history of back injury.  Leverage and optimum muscle stretch was mentioned above.  Think of it this way: you can generate much more strength (technically this is torque) in a curl when your elbow is flexed to 90 degrees than when starting from a fully extended elbow position. The ultra-deep squat puts you at a disadvantage for both leverage and muscle length, requiring much more effort from the nervous system to drive you out of the bottom.
• The pause at the bottom also takes away an important advantage called the stretch shortening cycle (SSC).  This is basically a reflex much like the one produced with a doctor hits your patellar tendon with a reflex hammer.  The SSC is most active in plyometric exercises, but research has shown that it is significant in normal-speed squats. In simple terms, the lowering portion of a normal speed squat puts increasing stretch on the leg muscles.  This stretch primes them for greater activation and is useful to add to the force used when ascending in the squat.  Think of it as a “turbo boost” out of the bottom of the squat.  The trick is that there is only a very short window to take advantage of this SSC reflex.  A one second pause at the bottom takes away this “turbo boost” reflex.  This is another way we make light weights heavy with the pause at the bottom.

Note to those with back injuries: Step 13 says to exhale to get deeper in the bottom of the squat. This is excellent for all trainees with an un-weighted squat, but it may be prudent for those with back injuries to use the alternative technique on Step 15 with no exhale at the bottom.  Exhalation can produce some spinal flexion which may not be appropriate for those with recent back injuries, especially when weighted as in the goblet squat.  For this group, maintain the inhalation you took in on the way down, all the way back to the top.  This will keep some intra-abdominal  pressure, stabilizing your spine.

Note for beginners:  If you can’t descend into the squat as outlined above without feeling like you are going to fall backward, you can use the assistance techniques in the following pictures.  The assistance techniques involve using some support for stability.  Otherwise follow the steps as outlined above.

You can use a variety of supports as pictured including poles or suspension trainers such as the CrossCore 180(TM).

Phase II: The Ultra Deep, Paused, Goblet Squat

Key Technical Points

1. Hold a kettlebell (or dumbbell) in “goblet” position.
2. Alternatively, hold twin kettlebells in “clean” position.
3. Adhere to all the technical points of the paused weightless squat.

Chris demonstrating the Ultra-Deep goblet squat with a kettlebell. From this position, step 16 is extremely important. The tailbone and torso should rise at the same time. A common technical mistake is to allow the tailbone to start rising before the torso when ascending. You can use a dumbbell in place of a kettlebell by cupping one end of the dumbbell in your hands instead of the handle of the kettlebell.

In the above videos, Chris extended the pause at the bottom so you can view the bottom position more easily.  When performing yourself, pause only for 1 second.

Chris’ note:  As mentioned above, depending on your goals, many trainees can stop here with the squat.  You will be light-years beyond your neighbors combating sarcopenia and maintaining function into old age, after incorporating and mastering the goblet squat.   Those wanting more strength, by all means read on……….

 Phase III: The Ultra Deep, Paused Barbell Front Squat

Olympic champ Niam Suleymanoglu: front squat perfection. 463 pounds weighing 132; note vertical shins and torso.

Key Technical Points

1. Position a barbell in the squat rack. Step under bar facing it.
2. Use “press grip” or the “cross-hand” over-grip.
3. Ankles should be under the barbell, rotate pelvis forward, stand erect.
4. Step back; take several “adjustment” steps.
5. Adhere to all the technical points of the no-weight and goblet squat.
6. Sit back, knees over ankles, descend all the way, knees forced outward.
7. The lower you descend, the higher elbows are raised.
8. At the bottom point, exhale; allow poundage to drive you down further.
9. Pause at the bottom while maintaining an upright torso.
10. Breath using the diaphragm; fill lower abdominal region with pressure.
11. Alternate technique: inhale, sink to bottom and arise, exhale at top.
12. Come erect; DO NOT let the tailbone rise up at “turnaround.”

Phase IV: The Ultra Deep, Paused High-Bar Barbell Back Squat

Hi-Bar squat perfection: Olympic champion Anatoli Piserenko gives 738×3 a ride: note depth and position

Key Technical Points

1. Facing barbell, place left hand on bar, then right hand, grip width optional.
2. Step under bar until ankles are under barbell.
3. The bar sits on back where neck meets the trapezius in hi-bar position.
4. Rotate pelvis under, stand straight up.
5. Step back and take adjustment steps.
6. Stance width is identical in previous squat variations.
7. Adhere to all technical points used in previous squat variants.
8. Inhale using diaphragm breathing; at low point exhale.
9. Allow poundage to push you to the bottommost position.
10. When time to ascend, inhale mightily using diaphragm inhalation.
11. Alternate technique: inhale, sink to bottom and arise, exhale at top.
12. Maintain upright torso; knees over ankles; knees forced out throughout.

Phase V: The Slightly Below Parallel, No Pause, Low-Bar Back Squat

The greatest squat technician in history: Doug Furnas squats 880 weighing 220. Note uprightness of torso, perfect depth, knees pinioned outward. This is structural and architectural perfection. I coached Doug at National and World Championships. Doug eventually squatted 986 pounds.

Key Technical Points

1. Facing barbell, place left hand on bar, then right hand, grip width optional.
2. Step under bar until ankles are under barbell.
3. Bar sits lower on back; on muscle shelf atop rear delts in “low-bar” position.
4. Rotate pelvis under, now stand straight up.
5. Step back and take requisite adjustment steps.
6. Stance width is identical to all previous squat variations.
7. Inhale using diaphragm breathing on the descent.
8. Descend to a point where upper thighs are slightly below parallel to the floor.
9. At turnaround, arise explosively.
10. Maintain inter-abdominal pressure on descent and thru 2/3rds of ascent.
11. Exhale 2/3rds of the way erect.
12. Maintain upright torso throughout – keep knees over ankles throughout.
13. Push upwards without allowing to tailbone to rise up.
14. The knees forced out throughout.

Chris’ end notes:   Phase V is for those after squatting some serious weight.  You’ll notice there is no pause, no exhale at the bottom, and the depth is just below parallel.  We are after every advantage we can get to achieve maximal poundage safely in this phase.  The later phases are not for everyone, but if you are motivated and ensure proper technique with every rep, you can get really strong with minimal risk for injury. 

From a public health perspective, if everyone went after the first 2 phases of squat mastery regularly, our injury rates at work and at home for the lower extremities would likely significantly decrease.  Squats are probably THE best exercise for stimulating total body muscle growth and combating sarcopenia and osteoporosis, with deadlifts coming in a close second. 

Stay tuned for the next in the Mastery Series: The Bench Press……….

DISCLAIMER

• Posts on this site are for general informational purposes only and do not constitute the practice of medicine or other professional health care services.
• No doctor/patient relationship is formed with any of the authors as the result of any correspondence associated with the posts or other information found on this site.
• The use of information on this site or materials linked from this site is at the user’s own risk. The content of this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
• Readers should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
• Exercise techniques demonstrated are for informational purposes only. You should discuss beginning any new exercise program with your doctor.  There is a potential for injury with any exercise program or technique.  Qualified trainers should be consulted when attempting any new exercise techniques to monitor safety and technique.

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