Re: Squat biomechanics and the effects on your spine

[Guest guest]

Matt,

There are roughly 2 correct ways to do a normal squat.

#1. Low-bar squat

For this squat, the bar is placed on the posterior delts. The feet are

placed approximately shoulder width apart or greater. The feet are turned

outwards approximately 30 degrees. This squat is initiated by pushing the

hips back and results in a forward lean. The knees travel a bit over the

toes, but not by much. The drive at the bottom of the squat (below

parallel) is also initiated by the hips, while it is easy to incorrectly

drive your chest up first. The chest and the hips should be coming up at

the same rate. This low bar squat utilizes the hamstrings, glutes, and

spinal erectors more than the other variations.

The low bar squat is the squat that powerlifters use, although they have an

extremely wide stance to optimize their hip drive and minimize the distance

they have to travel.

#2. High-bar squat

For this squat, the bar is placed on top of the traps. The feet are placed

approximately hip or shoulder width apart. The stance is generally narrower

than in the low-bar squat. The feet are turned outwards at least 30

degrees. You generally will have to turn your feet outwards more than with

the low-bar squat. You are a lot more upright than in the low-bar squat

because you don't push back your hips. Your knees are allowed to travel

forward quite a bit. The drive at the bottom of the high-bar squat (below

parallel) comes mostly from the glutes and quads.

The full squat is a variant of the high-bar squat. It is also known as the

Olympic squat or ATG squat. With this variation, you go down until your

calves and hamstrings meet. This variation requires much flexibility in the

calves and hamstrings. It's advisable if you're utilizing this version of

the squat that you purchase Olympic weightlifting shoes.

I hope that helped. You may find the Squat Rx videos on YouTube to be

helpful.

Lee

Cypress, CA

On Thu, Dec 11, 2008 at 6:29 AM, Kahl.Matt wrote:

> I need some clarification on the hip and spine alignment during a squat.

> In some of the weightlifting books they have explained that you start

> your drop with your hips and when you get in the bottom (close or just

> below parallel) your tailbone is actually pushed back, right? The other

> day a strength coach was explaining a " russian squat " to a person next

> to me and explained he needed to keep his back as upright as possible

> while pulling in his hip, or glutes, which contradicts what I had

> previously understood. Maybe I've been doing it wrong which would

> explain my back issues.

>

> Thanks,

> Matt Kahl

> Kenosha, WI

>

>

[Guest guest]

Matt,

I think in your first example of the squat, you are referring to the

" powerlifting " version of the squat. In that case, you are going to start your

descent with pushing your hips back rather than down to place the stress on the

hamstring. Doing this will cause more of a forward lean putting more stress on

the back. This is why many powerliftings will live and die by good morning. An

arched low back is imperative and low back strength has to be high enough to

support the weight. And yes, you should be continually pushing yourself back

throughout the entire lift in order to emphasize the proper squatting muscles.

In your second example of the " Russian squat " , it is the complete opposite.

While the first example is done primarily with a wider stance, this will be done

with a close stance. It is exactly like it say; the back stays completely

upright. This will, however, put a tremendous amount of stress on the knee

joints as they have to be pushed forward over the toes in order to allow for the

lift to be fully completed. Neither one is right or wrong, it is a matter of

what you are comfortable with. If you are having back problems, make sure your

form is dead on no matter which way you squat and make sure ALL of your

supporting muscles are stong. Hope this helps.

Szorc

Minnesota

USA

To: Supertraining

From: matt.kahl@...

Date: Thu, 11 Dec 2008 08:29:19 -0600

Subject: Squat biomechanics and the effects on your spine

I need some clarification on the hip and spine alignment during a

squat.

In some of the weightlifting books they have explained that you start

your drop with your hips and when you get in the bottom (close or just

below parallel) your tailbone is actually pushed back, right? The other

day a strength coach was explaining a " russian squat " to a person next

to me and explained he needed to keep his back as upright as possible

while pulling in his hip, or glutes, which contradicts what I had

previously understood. Maybe I've been doing it wrong which would

explain my back issues.

=============================

[Guest guest]

Sigh. Not all PL use the Westside version of the squat, which is very much

related to a good morning. Your squat style should be personalized to your

build, your femur length, and your purpose for using the back squat.

I think we discussed squat styles a very many times, and perhaps the moderators

could locate my posting on what squats are out there? Also Mel's threads on the

squat and the back too please?

The Phantom

aka Schaefer, CMT, CSCS, competing powerlifter

Denver, Colorado, USA

--------- Squat biomechanics and the effects on your spine

I need some clarification on the hip and spine alignment during a squat.

In some of the weightlifting books they have explained that you start

your drop with your hips and when you get in the bottom (close or just

below parallel) your tailbone is actually pushed back, right? The other

day a strength coach was explaining a " russian squat " to a person next

to me and explained he needed to keep his back as upright as possible

while pulling in his hip, or glutes, which contradicts what I had

previously understood. Maybe I've been doing it wrong which would

explain my back issues.

=============================

[Guest guest]

I have always utilized a low-bar or a powerlifting squat. I can squat more

weight with a powerlifting squat than I can a bodybuilding squat. If I do

ATG squats sometimes my knees give me problems. I like squatting to parallel

or just below parallel.

Edwin Freeman, Jr.

San Francisco, USA

In a message dated 12/12/2008 1:14:18 A.M. Pacific Standard Time,

delee1000@... writes:

Matt,

There are roughly 2 correct ways to do a normal squat.

#1. Low-bar squat

For this squat, the bar is placed on the posterior delts. The feet are

placed approximately shoulder width apart or greater. The feet are turned

outwards approximately 30 degrees. This squat is initiated by pushing the

hips back and results in a forward lean. The knees travel a bit over the

toes, but not by much. The drive at the bottom of the squat (below

parallel) is also initiated by the hips, while it is easy to incorrectly

drive your chest up first. The chest and the hips should be coming up at

the same rate. This low bar squat utilizes the hamstrings, glutes, and

spinal erectors more than the other variations.

The low bar squat is the squat that powerlifters use, although they have an

extremely wide stance to optimize their hip drive and minimize the distance

they have to travel.

#2. High-bar squat

For this squat, the bar is placed on top of the traps. The feet are placed

approximately hip or shoulder width apart. The stance is generally narrower

than in the low-bar squat. The feet are turned outwards at least 30

degrees. You generally will have to turn your feet outwards more than with

the low-bar squat. You are a lot more upright than in the low-bar squat

because you don't push back your hips. Your knees are allowed to travel

forward quite a bit. The drive at the bottom of the high-bar squat (below

parallel) comes mostly from the glutes and quads.

The full squat is a variant of the high-bar squat. It is also known as the

Olympic squat or ATG squat. With this variation, you go down until your

calves and hamstrings meet. This variation requires much flexibility in the

calves and hamstrings. It's advisable if you're utilizing this version of

the squat that you purchase Olympic weightlifting shoes.

I hope that helped. You may find the Squat Rx videos on YouTube to be

helpful.

============================