Squats - You're doing it wrong

[Deviation]

I see quite a few people posting questions about form or pains when doing squats.

I'm not an expert, but I know a guy.

EliteFTS - So You Think You Can Squat Series by Matt Wenning (1100lb squatter)

[URL]http://www.columbusalive.com/content/stories/2011/11/10/qa-powerlifter-matt-wenning.html[/URL]
This is by far one of the most complete series on squatting. Watch every video. Then watch them again.
Video Playlist: [URL]http://www.youtube.com/playlist?list=PL8C5AA2B03DC4C50E&feature=mh_lolz[/URL]

Q&A with Matt Wenning


5 Habits of Defective Squatters
[URL]http://www.t-nation.com/free_online_article/sports_body_training_performance/five_habits_of_defective_squatters[/URL]

10 Tips for Flawless Squattin'
[URL]http://www.t-nation.com/free_online_article/sports_body_training_performance/10_tips_for_flawless_squattin[/URL]

Closing
I'm well aware of Rippetoe and his videos. I've watched and reposted them. Some of what he teaches is valid. But I've found in my experience that there's more to the lift than geometry.

[WinstonPerry]

I've watched all these are they're very interesting - I have a question though on the position of the back, because it seems to me (and I could be wrong) that Wenning & Rippetoe are advocating different things.

Wenning says in the second video (about 1 minute 3 seconds in) that you want to extend the tail bone so it's poked out, the end result being the lower back is almost curved out. Rippetoe says that this is overextension (of the lumbar) and is not the correct position, rather it should be flat. Is this a big deal? I like the sound of Wenning's method because it gives a mental impression of the correct position; you're body can be 'pinched' into place and I think it'd be easier to get hip drive when in the ascent.

[Deviation]

Well I'll probably catch some flack for this, but Rippetoe's method isn't the greatest. And I'm guilty of pushing it early on. I've learned since then.

I added some additional reading to the original post.

[QuintanillJoseph]

Here is another good squat article.
[url]http://www.t-nation.com/free_online_article/most_recent/6_truths_about_squats[/url]

6 Truths About Squats
by Lee Boyce – 4/29/2013

1. The Truth about High Bar vs. Low Bar
2. The Truth about Hinging
3. The Truth about Foot Width and Muscle Recruitment
4. The Truth about the Hip Flexors
5. The Truth about Tempo
6. The Truth about Heels Elevated

There isn't a "best method" to do things – it all depends on your build and what you're after in the weight room. Remembering this will help you keep your headspace open when it comes to the most universally revered (and criticized) exercise in the gym.

[QuintanillJoseph]

And....
[url]http://www.t-nation.com/free_online_article/most_recent/squat_like_you_mean_it_tips_for_a_deeper_squat[/url]

Squat Like You Mean It: Tips for a Deeper Squat
by Tony Gentilcore, CSCS – 1/19/2011

Nice tips for squat depth improvement.

[QuintanillJoseph]

One more.... (I really like this author as he's very detailed as to "why")
[url]http://www.t-nation.com/free_online_article/most_recent/7_reasons_to_squat_like_a_man[/url]

"Partial squats yield partial results. If you want to build bigger glutes and bigger thighs, develop greater core stability, jump higher, and/or increase your powerlifting total, then you need to be squatting deep."

7 Reasons to Squat Like a Man
by Bret Contreras – 5/6/2013

1. Squatting Deep Increases Glute Activity
In 2002, Caterisano et al. investigated squat depth and EMG activity of the quads, hams, and glutes. While quad and ham activity didn't change, glute max activity increased with increasing depth.

I should mention that there's a big flaw with this study in that the researchers used the same loads with the varying depths. We all know that lifters can quarter-squat more than they can half-squat and half-squat more than they can deep squat. Nevertheless, this study indicates that going deeper leads to greater glute activation.

2. Squatting Deep Increases Hip Extension Torque
In 2012, Bryanton et al. investigated squat depth and joint moments at the ankles, knees, and hips. As the squat ROM went deeper, the hips ended up picking up more of the load compared to the knees and the ankles. This lends support to the Caterisano study cited in reason #1.

3. Squatting Deep Increases Lumbopelvic Stabilization Requirements
Gorsuch et al. (2012) showed that parallel squats led to greater erector spinae and rectus femoris activity compared to partial squats, indicating that there are greater lumbopelvic stability requirements when going deeper.

4. Deep Squats Transfer Better to Vertical Jump
In 2012, Hartmann et al. examined the transfer of deep squats versus partial squats on vertical jump performance. The researchers found that deep squats (both front and back) transferred favorably to jumping, whereas heavy quarter squats did not.

5. Deep Squats Lead to Greater Postactivation Potentiation (PAP)
Esformes & Bampouras (2013) found that parallel squats elicited greater PAP than quarter squats. For those unfamiliar with PAP, it basically means that performing an activity (squats in this case) can improve subsequent performance by increasing muscle force production.

Parallel squats were found to improve countermovement jump performance (greater jump height, peak power, impulse, and flight times) to a greater degree than quarter squats. Therefore, if performing contrast/complex training, deeper squats are a wiser choice than partials.

6. Deep Squats do a Better Job at Increasing Thigh Hypertrophy
A new study by Bloomquist et al. (2013) investigated the effects of deep squat versus shallow squat training on a number of variables. Deep squats produced much greater leg hypertrophy compared to shallow squats. Deeper squats also led to greater jump heights, lending support to the Hartmann study cited in reason #4.

7. Deep Squats do a Better Job at Increasing Squat Strength to Parallel Depths
Regarding strength gains in deep versus shallow squats, both types of squats will improve deep and shallow squatting strength. However, the Bloomquist and Hartmann studies show that deeper squats lead to greater strength gains in deep squats and greater knee-extension strength at long muscle lengths, indicating that strength gains are somewhat specific to the range of motion (ROM) employed.

Performing shallow squats will in fact lead to greater strength gains in shallow squatting compared to performing deep squats, but this doesn't result in greater hypertrophy or jump adaptations.

[Deviation]

Agree with all the points in that last article. Once you start to really go deep, you realize how much muscle activation you've been missing. Plus it helps open up the hips. I know a solid, light ATG squat set really helps to loosen me up for other work. Being a desk jockey, things tend to tighten up pretty fast.

[LifeofaFighter]

Whats with his constant cue to keep the eyes down and chin down? I feel like this will pull there neck out of proper alignment.

[JackClausen]

thanks for the video

[AlyssaJJ]

Whats with his constant cue to keep the eyes down and chin down? I feel like this will pull there neck out of proper alignment.

i thought the same, actually