These 3 Things Are Hurting 90% of People When Squatting

Squatting is a foundational exercise in strength training, pivotal for building lower body strength and enhancing overall athletic performance. Yet, for many, squatting can be a complex and sometimes frustrating endeavour. The struggle can be even more pronounced for individuals with tight ankles, long legs, or those new to the exercise, often bombarded with an array of cues and techniques.

The information for this article is largely based on the expertise shown by Alexander Bromley, a renowned strength coach, competitive strongman, and YouTube content creator known for his expertise in strength training and conditioning. He offers comprehensive training programs, shares valuable insights on strength sports, and provides guidance on various fitness-related topics, making him a respected figure in the strength and fitness community.

In this comprehensive guide, we will distill the key elements that can alleviate common squatting challenges, based on personal experience and coaching hundreds of individuals. We will focus on three primary aspects: foot engagement, body positioning, and bar placement, which collectively can transform your squatting technique.

Now, let’s get into the details of how to optimize your squat, starting with the foundation: your feet.

These 3 Things Are Hurting 90% of People When Squatting

The Role of Foot Engagement in Squatting

For a long time, lifting culture has emphasized the importance of foot engagement, sometimes to the point of obsession. However, the foot’s role in creating stability and control throughout the squat cannot be overstated. Understanding and feeling how your feet engage during a squat can significantly improve downstream movements involving your knees, hips, and torso. So clearly, foot activation is one of the mistakes you need to keep in mind even before the squatting begins.

Foot Activation Techniques

The primary goal is to ensure that your feet provide a stable base. This involves three key pressure points: the heel, the area near the big toe, and the area near the pinky toe. Here’s a simple technique to enhance foot engagement:

1. Remove Your Shoes: Begin by squatting without shoes to increase sensory feedback.
2. Suction the Floor: Imagine trying to pick up the floor with your toes, creating a slight suction effect.
3. Focus on the Tripod Foot: Maintain pressure on the heel, big toe, and pinky toe. This tripod stance ensures even distribution of weight.

This technique helps create a stable and controlled squat foundation, which is particularly beneficial for those with collapsed arches or other foot dysfunctions.

Addressing Foot-Related Issues

If you experience problems like collapsed arches, which can draw everything in and force your feet to roll inward, it’s crucial to focus on these activation points. Ensure your shin bone is stacked directly over your foot, with the foot evenly distributed over the ground. This positioning aids in maintaining balance and stability throughout the squat.

Related: Squat Variations To Build Mass, Strength and Muscle

Optimizing Body Positioning for Squats

Once your feet are firmly planted and engaged, the next step is to determine the best body positioning. This can vary significantly based on individual anatomy and experience.

Choosing the Right Setup

There are numerous squat setups that have led to world records, and the optimal choice can differ for everyone. Key factors to consider include limiting range of motion, optimizing mechanics, and working with your body’s unique build and leverages.

1. Stop Experimenting Excessively: Find a setup that feels comfortable and stick with it. Constantly changing your technique can hinder progress.
2. Know Your Positioning: Whether you adopt an upright Olympic lifter’s squat, a more typical powerlifting high bar squat, or a hip-dominant low bar squat, commit to refining that technique.
3. Understand Your Hip Anatomy: Hip structure can significantly influence your squat stance. Some people can squat wide with toes pointing outward, while others need a more forward-facing stance.

Source: Photo courtesy of CrossFit Inc.

Knee and Hip Cues

Depending on your chosen squat style, different cues can help optimize your form:

• Upright Squats: Focus on breaking at the knee first to create tension in the quads.
• Hip-Dominant Squats: Think about sitting back into the squat to facilitate hip extension.

Commit to these cues consistently to build a squat pattern that works best for you.

Bar Placement and Upper Body Engagement

The final piece of the squatting puzzle is the bar placement and upper body engagement. This aspect is often left for last because it builds on the foundation established by foot engagement and body positioning.

High Bar vs. Low Bar

The choice between high bar and low bar placement can significantly affect your squat mechanics:

• High Bar: Placed on the traps, ideal for a more upright torso.
• Low Bar: Positioned on the rear delts, better for a hip-dominant squat.

Upper Body Cues

Regardless of bar placement, maintaining upper body tension is crucial:

1. Grip the Bar Firmly: Just as you wouldn’t bench press with limp wrists, ensure a strong grip on the bar to create tension throughout the upper body.
2. Elbow Positioning: Think about pulling your elbows down or back to engage the lats and create a solid platform for the bar.
3. Maintain a Tight Core: Engaging the lats and pulling your ribs down into your pelvis helps stabilize the torso and prevent energy leaks.

Subtle Adjustments for Drive

A powerful cue for driving out of the squat is subtly dropping the elbows under the bar, which can help maintain a strong position and facilitate upward movement.

By focusing on foot engagement, body positioning, and bar placement, you can significantly improve your squat technique. These elements, when combined and practiced consistently, lead to a more stable, efficient, and powerful squat. Remember, the goal is not to find a magic cue but to refine your technique through repetition and practice.

Read More: 8 Squat Secrets EVERY Athlete Should Use to Improve Their Lift

This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.