5 Ways to a Better Squat: How to Master the King of Lifts

Do you wish to strengthen your core while improving postural stability? How about building more strength and muscle from head to toe? Is improved athleticism among your training goals?Whatever your target, there is one exercise that should be front and centre of your current training programme: the squat. A highly technical movement universally hailed as the king of exercises, the squat is equal parts challenging and rewarding. Despite its undeserved reputation as being the exclusive preserve of extreme athletes, from powerlifters to bodybuilders, this unsurpassed, multifunctional movement will in fact work wonders for almost anyone – of almost any shape, size or training inclination. 

Though most of us can, and should, squat, it’s pointless and indeed potentially harmful to do so without first learning proper technique. Squatting incorrectly may not only de-emphasise certain muscles, thus rendering it less effective, but may also set the lifter up for serious injury (back backs and knees being common among those who squat recklessly). To extract each of the many benefits from this all-in-one muscle-builder we should instead ensure that three key criteria are met: the stability to control the movement through a full range of motion, the mobility to reach the proper position, and the mental fortitude to maintain correct form when the body feels like giving out. The best way to achieve all of the above is to learn how to squat effectively and to practice this movement consistently and with complete concentration. From elite athletes looking to improve performance to newbie lifters looking to add size and build strength, the squat gives maximum bang-for-buck. Here are five ways to improve your squat so that you too can enjoy its many benefits.

1. Nail the Essentials

Almost all squatting advice is to do with establishing correct form. Though different rules may apply when it comes to different levels of experience and training goals (for example, an elite level powerlifter will taper their squatting workouts and focus more on the specifics of hoisting mammoth poundages), all who squat must master the basics. Here, four simple rules apply: chest up, hips back, back slightly arched and knees out.

But first we must properly position the bar. Rack the bar at just below shoulder height so you have to bend at the knees slightly in order to both un-rack and re-rack it. Keep the weight positioned across the trapezius muscles of the upper back (create a little “trap shelf”) and pull the bar into these muscles while tightening the back (engaging the lats) and maintaining maximum core tension.

On the descent be sure that the knees do not move forward over the toes and that the heels do not leave the ground. Press with the heels on the ascent (as if you are pushing the floor away) and do not lock out at the top (keep the knees slightly bent to maintain continuous tension on the quad muscles and to avoid knee injury). By keeping your weight on the heels, rather than periodically transferring it to the balls of the feet, you can be sure that your knees will continue to stay behind your toes throughout the movement.

Doing all of the above through a full range of motion can be extremely difficult, so it is therefore important to keep training weights manageable yet challenging enough to produce results. Never exceed your lifting capabilities within a rep range of at least 8-12 (at least in the beginning stages). Add weight gradually in line with your burgeoning strength but not at the expense of perfect form. Finally, treat each rep as its own set: rather than viewing 12 reps as one set of 12, instead consider this ‘set’ to be a series of 12 singles. This way, you’ll avoid the common mistake of looking past each rep, eager as you will often be to ultimately achieve the coveted number 12. You’ll thus focus more on each rep, thereby deriving maximum benefit

2. Go Low

There is no firm consensus as to whether an athlete or gym newbie must squat all the way down (or, as it is frequently described, Ass to Grass – ATG). In fact, some coaches suggest only going to parallel (upper legs parallel with the ground) or slightly below in the interests of injury prevention. If a lifter is very tall and/or lacks core strength and/or cannot maintain a “tuck” in the lower back (a slight arch) then, yes, full range squats are best avoided. However, once these problems are addressed with proper coaching, consistent practice and additional strengthening work (height notwithstanding) then full range squatting is the only way to go. Here’s why.

As with any training movement, full range squatting provides a complete stretch on the downward, muscle-lengthening phase (or eccentric contraction). It is when a muscle is fully stretched that maximum growth can occur and a greater number of performance benefits can be achieved (more muscle microtrauma, greater dexterity and improved hip and ankle flexibility to name a few). Full squatting also builds more total muscle in the lower body (including the hard to target hamstrings) while forcing the whole body to work much harder to power the weight back up from the bottom (which results in more upper body mass, as well).

It stands to reason and is clearly evident that a full squat, as opposed to a partial squat, is much more difficult to complete. As such, more muscle fibers will be called on to complete the job. The result: more muscle and greater neuromuscular efficiency. If all that wasn’t enough, the single most effective way to build an impressive booty is to squat ATG. Take home lesson: regardless of your existing capabilities, you must learn how to squat full range in order to achieve a greater range of gym and fitness benefits. You’ll also look better naked (or partially clothed).

3. Knees Out

It was mentioned earlier but it bears repeating: always squat with the knees out. To achieve knees-out positioning, your stance should be a little wider than shoulder width, with feet angled slightly outward (not facing in or forward). When extending from the bottom of a full (or even partial) squat, the knees often have a tendency to buckle in. This is especially apparent in beginners and when lifting weights in excess of 75% of a one repetition maximum (in other words, heavy!). However, by allowing the knees to cave in (otherwise known as valgus collapse), poor lifting mechanics will be reinforced and injury is likely to occur at some point. As well, hip and posterior chain development (primarily the hamstrings, glutes and lower back) are compromised whenever the knees drift inward. Tension will also be removed from the quads. Have an expert analyse your squatting technique and make any necessary adjustments.

4. Strengthen the Core

Proper squatting technique requires a straight torso. Falling forward mid-squat or, even worse, rounding the back can only lead to poor results (at best) or injury (at worst). The best way to ensure that the torso stays tight when squatting is to maximise core strength. The core (primarily the abs, lower back and hips) responds best to the following three movements: abdominal crunch variations, a hip extension movement (such as the good morning or hyperextension), and the second most effective movement of them all, the deadlift. Pick those that work best for your individual body type and be sure to include each of these movements in your training routine. Your improved core strength will translate to improved squatting technique and superior progress.

5. Proper Breathing

Getting your breathing right can be the difference between a successful set of squats and, by contrast, poor form and subsequent endangerment of the lower back and knees. Always begin your squat by taking a deep breath and then, if needed, continuing to inhale on the descent. Upon reaching the bottom, forcefully exhale as you begin to ascend. Some people get it back to front and thus compromise their form and ability to exert maximum force. By exhaling on the way down you’ll lose tightness in the midsection and lower back. So, as with all movements, always exhale on the way up (or, upon achieving a positive contraction of the working muscle). By establishing the correct breathing pattern, rather than breathing haphazardly (the default setting for most beginners), you will improve strength output, increase training intensity and promote relaxation and recovery.

You Now Know Squat!

Easy to avoid but impossible to replace or replicate, the much-heralded squat continues to hold prime position as the most effective training movement on offer. A lift that outworks all others to build muscle, add strength and improve performance, it’s one that must be part of your training plan, but only if you want more progress in a shorter period of time. Now, armed with the essential requirements and several key training tips, you too can achieve your fitness goals faster via this unsurpassed lift. It’s time you spent some serious time under the bar; that is, the squat bar where you’ll experience rubber legs as a result of hard disciplined effort, rather than social lubrication.

About the author

David Robson is among the world’s leading health and fitness writers. He has written for Bodybuilding.com, Gym & Fitness, Muscle & Fitness and EliteFTS among many other publications. David is also a leading trainer and is President and founder of the New Zealand Wheelchair Bodybuilding Federation (NZWBBF).

Tips for keeping great form and developing functional movement patterns and stability:

• Always aim for a full range of motion on exercises. Always try to perform the full range of motion on an exercise, many times when training this just means using a lighter weight. If you cannot perform the full range of motion, then identify which muscles are tight and work on stretching them to improve flexibility or use self-myofascial release.
• Always follow a diverse training program with different exercises in many different planes of motion. Make sure that you push weights above your head, straight up from a bench, and straight out in front of you. Do pulling exercises from overhead, underneath you, on a side angle, horizontally, etc. Do lunges out to the side, laterally, forwards and backwards. Training in all of these different planes of motion ensures balance and keeps challenging your body for more functionality and limits the chance of an overuse injury.

• Most exercises require a neutral spine, so always keep your chest tall, chin tucked, and brace your butt and abdominals. 
• Do not go too heavy at first. There is a time for beating the crap out of your body and sacrificing your form a bit, but that is done AFTER you have your foundation set. Even when I do max effort sets of 1-3 my form is still at least 95% solid or I will simply lower the weight.
• Identify tight spots on your body and stretch regularly, use techniques such as YOGA and PILATES to develop core strength and flexibility. These practices will greatly improve range of motion and allow you to develop proper movement patterns in the first place.
• Do deep tissue work with foam rollers, lacross ball, massage therapy etc. Mobilizing your fascia and rehydrating areas that have knots and scar tissue built up will greatly improve mobility.
• Start with a functional body-weight routine at first. Starting with just body-weight training will allow you to first make sure you can stabilize the resistance your own body can provide (which can be a ton) and will ensure that when you start hitting the weights, you have solid fundamentals. I would say that for the general population 75% of the work I do is bodyweight just to maintain overall health and fitness.
• Stay grounded from your feet up. This means staying connected to your feet and trying not to let your arches collapse in. You should always have an even distribution of weight throughout the heel, outer edge, and balls of your feet. Do not let your arch collapse or your feet distribute weight unevenly or the kinetic energy will weaken your body further up the chain, during an overhead press for example, your feet need to be set perfectly.

• Put 100% of your focus into the movement. Wherever your mind and energy goes is the type of body you will build. If you are all-over the place and performing sloppy half-assed reps, you will manifest this in your body. If you are focused 100% mentally and physically you will build a strong and grounded body. Focus as hard as you can, and then focus even more on your mind-body connection. Building and harnessing this connection is what training is all about, someone who has control of their body also has control over their psyche.

• Breathe effectively for proper form during functional movements, deep inhales and forced strong exhalation. Learning the proper way to breathe during a movement can help to brace the core and maintain spinal stabilization. A good general rule of thumb to follow is to exhale on the exertion, or concentric portion, of a movement.   Always be mindful of your breathing and research and learn how to breathe for new exercises.

Contact Rachel if you would like more information about Personal Training or view her profile.

P: 020 412 46477

E: rachel@fitbodiescoaching.com.au

At the beginning of each year, countless gym trainees resolve to make it their best year yet. Around this time, millions of people flock to gyms to lose excess adipose and build aesthetically pleasing physiques – once and for all! That is until they lose interest or life intervenes or myriad other excuses cause them to flounder in their efforts. The following year they’ll commit all over again. And this time those fitness goals will be achieved. It’ll be “New Me” all over again.

There are many reasons why people falter when it comes to shaping up. Of these, a lack of progress would surely rank highest. With the massive commitment of time and effort it takes to get to the gym, train, eat and address the many other associated health and fitness variables it’s important that some return on investment is evident, even during the early stages of one’s physical progression. Early results are usually not a problem for most fitness newbies. However, once progress begins to diminish, less effort is often applied and the lost weight makes an unwelcome return. Sensing the futility of their efforts, many trainees quit. This is a big mistake. Fitness progress (in particular, aesthetic improvement) comes in waves. It’s not a linear process. So there will be times when progress does not come at all. Keep at it and before you know it the body will begin responding favorably again. It’s a case of being committed to doing what needs to be done, even when progress appears to have stopped. To ensure that progress it not permanently put on hold we must follow a series of iron clad rules.  Four of the more important of these can be found below.

The Gym & Fitness lifestyle is not all about ripped abs and 20-inch arms. Unless one is suitably equipped genetically and willing to engage in a range of potentially harmful practices (including performance drug use) the physical development presented on the covers of most fitness and bodybuilding magazines will, for most people, be out of reach. However, by fully committing long-term to an effective training and eating regimen, we can all achieve great looking, healthy, high performance physiques. Just don’t expect it to happen as fast and effectively as one who enjoys certain advantages. 

The real key to fitness progress is to do the work that needs to be done, regardless. Look at training not as a luxury but as health insurance. Every rep you do, every kilometre you walk is beneficial to your health and wellbeing. You’ll feel more alert and you’ll suffer fewer illnesses. A good looking physique, which invariably takes longer to achieve than more immediate health benefits, should be viewed as a byproduct of the training we do for improved health and functional performance. The days you feel unmotivated and lethargic are the days when you must redouble your commitment to the gym (provided you are not suffering from overtraining or illness). Training does not have to be enjoyable to be effective. Sometimes we will hate the gym with a passion. But by training despite dwindling determination you’ll feel better about yourself while strengthening your desire to improve.   

Another major reason why many people shy from the gym can be summed up in two words: hard work. While some people thrive on the challenge of increasingly heavier weights or an additional five-minute block of grueling HIIT cardio, as many others seem to have an aversion to upping the intensity. If ongoing results are to be experienced, then intensity must eventually become the single most important training variable of them all.  

Without an emphasis on progressive resistance, muscle gains will quickly plateau. Whether male or female, muscle (and the training required to stimulate muscle growth) is vital for weight loss, bone strengthening and aesthetic development. The key to stimulating muscle gains is to gradually increase training intensity. This could mean adding an extra rep or an extra kg to the bar. Various other methods could also be employed to increase the training effect: rest/pause, drop sets, supersets, giant sets and others. Without optimal stimulation via intensity increases our metabolically-costly muscles will have no need to grow larger and stronger. Learn to embrace the difficulty of training. Once again, you’ll feel a sense of achievement and your body will respond faster.                 

Train hard, eat well, rest and repeat. This mantra has served fitness enthusiasts well since the first barbell was slammed into a rack. However, it’s far from the complete picture when seeking one’s best possible shape. Sure, it’s a simplified assessment of what gym goers the world over must strive to achieve. But it’s also taken far too literally by many. In fact, it’s what we don’t do rather than what is done that often keeps us from achieving our fitness goals. Take water intake. Water is essential for almost every biological process. It’s what enables the body’s fat burning machinery to do its job. It keeps us satiated and makes us less likely to indulge in forbidden treats. Yet many are woefully lacking in this essential fitness component. Click here for more detailed information on the wonders of water.

Sleep is another often overlooked, yet unquestionably important, aspect of the health and fitness lifestyle. Whether it is six hours or nine, we all have an optimal sleeping period that invigorates and restores. It is during sleep that much of our growth hormone and testosterone is released. Essential for much more than muscle, GH and test production is of benefit to most of the body’s cells. Sleep is also essential for recovery from intensive training. And again, many people consider sleep, like water, an incidental part of the fitness puzzle. They would be wrong. It’s as important as any other aspect and should be treated as such.      

If forced to choose the most important key to fitness success, many would conclude that nutrition reigns supreme. Without a full spectrum intake of valuable vitamins and minerals and sufficient amounts of protein, carbohydrates and fats, training energy would be lacking and optimal recovery from training would be impossible. Unfortunately, many people pay the same amount of attention to proper nutrition as they would to sleep or water intake. In fact, in my 20-plus-years’ experience as a trainer I would cite poor nutrition as the single biggest obstacle to fitness success. Fortunately, supplementation has been a godsend for many in that key performance products have enabled many to consume a range of vital nutrients in a convenient and precisely-apportioned manner. Protein powder (in particular, whey) continues to be the biggest seller for the simple reason that it works wonders to advance muscle protein synthesis in the most efficient manner possible. Click here to learn more about the benefits of a quality protein shake.

When it comes to Gym & Fitness settings, many are left in the dark. After a brief introduction to structured training many trainees are left to figure it out all on their own. Like anything else worth pursuing, fitness training is a skill. And to learn any new skill requires a great deal of expert instruction. A qualified and experienced trainer is also hugely beneficial for the more experienced athletes and gym trainees. The routine oversight of a fitness-professional and the ongoing guidance of one who is committed to passing on cutting edge training information can pay huge dividends when it comes to ensuring ongoing progress and injury prevention. If you wish to build a house you would not hesitate to enlist a qualified builder. The same should hold true for your most important investment: your health and wellbeing.

Shape up

There is never a perfect time to get in shape. Instead, shaping up must be an ongoing mission, one’s body a constant work in progress. But too many people avoid gym training at all costs. And such people have the luxury of doing so since working out is not something we are obligated to do. Such people would be wise to acknowledge that regular training is one of the single most important steps we can take to advance our health and fitness. For it to work, however, we must first be invested in the process of getting in shape. There must be a level of buy-in. But once we have committed to the gym and our new fitness lifestyle there is to be no holding back. Give it a decent shot. Don’t get discouraged if results are not immediate or come periodically. Keep going, secure in the knowledge that you are fulfilling the most important task of all: investing in your future wellbeing. That is something you cannot put a price on. 

About the author         

David Robson is among the world’s leading health and fitness writers. He has written for Bodybuilding.com, Gym & Fitness, Muscle & Fitness and EliteFTS among many other publications. David is also a leading trainer and is President and founder of the New Zealand Wheelchair Bodybuilding Federation (NZWBBF).