Week in Review 1-19-18
January 19, 2018Week in Review 1-26-18
January 26, 2018
If you’ve worked with me before, reviewed any of my programs or observed my personal workout, then you know how much I value strength training. Over the next several weeks I’m going to touch on some staple exercises and training strategies that you can include in your own programs.
Today, we’re going to focus on the squat. I really love squats because, when done correctly, they provide tremendous “bang for the buck” with respect to strength development. The squat pattern is also a fundamental human movement pattern. Don’t believe me? Look at how naturally the child above holds a squat position!
What’s so special about the squat?
Aside from its application to everyday life, the squat is a multi-joint exercise that facilitates stimulation of the muscle groups that control each joint. This “compound” nature ensures that you are using your hips, knees and ankles together, the way your body is meant to move. You will not recreate this movement pattern on a leg curl or leg extension machine. In fact, the design of these machines creates shear force across the knee, rather than the compressive force created during a squat or lunge. Joints are generally good at absorbing compressive forces and generally bad at absorbing shear forces. Keep that in mind when deciding which exercises to include in your program.
As with any exercise your goal should be to perform them with excellent technique, before adding a lot external loading. Here are some tips to help you ensure that you are performing each movement with proper technique:
Squat – Keys to Success
1. 
Align your feet at shoulder width. Toes can be straight ahead or slightly turned out, depending upon your range of motion.
2. Keep your feet flat on the floor, with most of your weight distributed in the mid foot and heel. Heels do not lift!
3. As you lower your body, think about reaching your hips back as though you’re reaching for a chair behind you.
4. Your knees should point toward your outer two toes, and NEVER collapse inward.
5. Your spine should stay in alignment – avoid excessive flexion or extension, especially of the lumbar spine.
6. Your torso angle will stay fairly erect. At its furthest most forward point, it should align approximately with the angle of your shin.
Squat Variations
As with many exercises, we have a variety of ways in which we can progress or regress the squat. For this article we’re going to focus solely on the bi-lateral (2-legged) variations. We’ll save the single leg stuff for another day. Below is the progression pattern I follow when designing a program:
Bodyweight Squat – Simple and easy, this is where I start the majority of my clients. This variation serves a dual purpose, proving both a training stimulus and serving as a movement screen. If someone struggles here, I might regress to a bench squat to help work on improving the squat pattern.
Goblet Squat –The first progression after bodyweight, we begin to introduce external loading. For many people, the goblet squat is a good choice because the position of the external load can sometimes “clean up” movement deficiencies in their natural pattern. It’s a pretty safe way to add weight to the exercise.
Dumbbell Front Squat – This is my second progression for people who can goblet squat with ease. We shift the load position up from the chest to even with the chin. We also increase the load, allowing for greater strength development. Greater core strength and stability is required to keep the spine in its correct position.
Barbell Front Squat – The change in implement allows us to dramatically increase the weight being used. In doing so we have to be very mindful of technique because increased loads create opportunity for poor position. This variation requires the exerciser to possess significant core strength and stability.
Barbell Back Squat – This last progression is one I usually reserve for athletes or advanced clients with no shoulder or low back injury history, and stellar mobility and technique. Shifting the external load to the back can be stressful to the external rotators in the shoulder. The change in bar position also offers a greater opportunity to round our spine or pitch forward. Any mobility deficiencies will quickly become apparent. As with the barbell front squat, significant core strength and stability is required. This variation also creates the most forward torso position and shin angle. With that said, we’ll move the most weight with a back squat, so it’s often a go-to choice for those who take their strength training seriously.
As you can see, the five options presented above provide a great starting point and offer plenty of room for progression when including squats in your program. We should make our choice based upon factors like injury history, relative mobility or competency. The most important thing though, is that we squat. Now get to it!
Start Squatting!!
Incorporating squats into your daily routine can seem overwhelming, especially if you’re just starting out. At Vitalifit, we firmly believe in the value of compound movements, but recognize that one size doesn’t fit all. Whether you’re a novice who’s learning to strength train or a more seasoned lifter who’s in search of new challenge, contact us today to join the Vitalifit Coaching Program that is right for you.
If you’ve worked with me before, reviewed any of my programs or observed my personal workout, then you know how much I value strength training. Over the next several weeks I’m going to touch on some staple exercises and training strategies that you can include in your own programs.
Today, we’re going to focus on the squat. I really love squats because, when done correctly, they provide tremendous “bang for the buck” with respect to strength development. The squat pattern is also a fundamental human movement pattern. Don’t believe me? Look at how naturally the child above holds a squat position!
What’s so special about the squat?
Aside from its application to everyday life, the squat is a multi-joint exercise that facilitates stimulation of the muscle groups that control each joint. This “compound” nature ensures that you are using your hips, knees and ankles together, the way your body is meant to move. You will not recreate this movement pattern on a leg curl or leg extension machine. In fact, the design of these machines creates shear force across the knee, rather than the compressive force created during a squat or lunge. Joints are generally good at absorbing compressive forces and generally bad at absorbing shear forces. Keep that in mind when deciding which exercises to include in your program.
As with any exercise your goal should be to perform them with excellent technique, before adding a lot external loading. Here are some tips to help you ensure that you are performing each movement with proper technique:
Squat – Keys to Success
1.Align your feet at shoulder width. Toes can be straight ahead or slightly turned out, depending upon your range of motion.
2. Keep your feet flat on the floor, with most of your weight distributed in the mid foot and heel. Heels do not lift!
3. As you lower your body, think about reaching your hips back as though you’re reaching for a chair behind you.
4. Your knees should point toward your outer two toes, and NEVER collapse inward.
5. Your spine should stay in alignment – avoid excessive flexion or extension, especially of the lumbar spine.
6. Your torso angle will stay fairly erect. At its furthest most forward point, it should align approximately with the angle of your shin.
Squat Variations
As with many exercises, we have a variety of ways in which we can progress or regress the squat. For this article we’re going to focus solely on the bi-lateral (2-legged) variations. We’ll save the single leg stuff for another day. Below is the progression pattern I follow when designing a program:
Bodyweight Squat – Simple and easy, this is where I start the majority of my clients. This variation serves a dual purpose, proving both a training stimulus and serving as a movement screen. If someone struggles here, I might regress to a bench squat to help work on improving the squat pattern.
Goblet Squat –The first progression after bodyweight, we begin to introduce external loading. For many people, the goblet squat is a good choice because the position of the external load can sometimes “clean up” movement deficiencies in their natural pattern. It’s a pretty safe way to add weight to the exercise.
Dumbbell Front Squat – This is my second progression for people who can goblet squat with ease. We shift the load position up from the chest to even with the chin. We also increase the load, allowing for greater strength development. Greater core strength and stability is required to keep the spine in its correct position.
Barbell Front Squat – The change in implement allows us to dramatically increase the weight being used. In doing so we have to be very mindful of technique because increased loads create opportunity for poor position. This variation requires the exerciser to possess significant core strength and stability.
Barbell Back Squat – This last progression is one I usually reserve for athletes or advanced clients with no shoulder or low back injury history, and stellar mobility and technique. Shifting the external load to the back can be stressful to the external rotators in the shoulder. The change in bar position also offers a greater opportunity to round our spine or pitch forward. Any mobility deficiencies will quickly become apparent. As with the barbell front squat, significant core strength and stability is required. This variation also creates the most forward torso position and shin angle. With that said, we’ll move the most weight with a back squat, so it’s often a go-to choice for those who take their strength training seriously.
As you can see, the five options presented above provide a great starting point and offer plenty of room for progression when including squats in your program. We should make our choice based upon factors like injury history, relative mobility or competency. The most important thing though, is that we squat. Now get to it!
Start Squatting!!
Incorporating squats into your daily routine can seem overwhelming, especially if you’re just starting out. At Vitalifit, we firmly believe in the value of compound movements, but recognize that one size doesn’t fit all. Whether you’re a novice who’s learning to strength train or a more seasoned lifter who’s in search of new challenge, contact us today to join the Vitalifit Coaching Program that is right for you.
