How to Build a Better Squat

Squatting is a primal pattern. It is a pattern that was essential for survival in the Paleolithic era.

Our ancestors had to squat to move heavy objects, build shelter and eat. If you couldn’t perform this movement without having to think about it, then there was a good chance you would probably starve to death.

Luckily nowadays, we don’t have to contemplate death if we cannot squat.

It’s a good job, as most of us cannot squat properly.

I’m not talking about being able to squat heavy or any fancy one-legged squats with a pirouette at the end.

I’m talking about a good ol’ fashioned functional squat pattern.

I see it in the gym all the time. You probably have as well…

Squatting Sinners

Unfortunately, we’ve probably all seen those who use the Smith Machine (which shuts off any core stabilisation anyway) performing what I can only describe as ‘knee bends’.

You’ll see the heels come off the floor, every limb wobbling and the knees shearing forward.

It just looks painful.

Or another alternative to the squat seems to be performing the Good Morning exercise. Excellent for strengthening the lower back but definitely not a squat.

It is in our gym culture to train muscles all the time but it’s movement that really matters.

The body only knows movement not muscles.

Muscles are just the tissues that allow our bones to move.

Going back to your biology class, remember that the body is made up of the nervous system, muscular system and skeletal system and they all work in unison.

So should you.

The truth is, most of us just cannot squat with good form.

And those who think they can, decide to load themselves up with so much weight they end up hurting their knees and screwing up their back.

…and then blame it on squatting!

Functional Movement Screening

Don’t be that person.

Learn how to build a better squat by watching my videos and carrying out the following assessment for yourself.

Then you can embrace the squat and reap the rewards without a knee support or weight belt in sight.

The Deep Squat assessment allows us to breakdown the squat and figure out where we’re going wrong so we can build it back up.

I use the Functional Movement Screen devised by Gray Cook to effectively assess the Deep Squat.

Deep Squat Assessment

The test is marked from 0-3 with 3 being top dog.

To smash it with a score of 3:

To Score a 3 on the Deep Squat for the Functional Movement Screen:

• Upper torso is parallel with shins
• Thighs are below horizontal
• Knees aligned over feet
• Rod aligned over feet

This video shows how to score a 3:

To earn an encouraging score of 2:

To score a 2 on the Deep Squat for the Functional Movement Screen:

• Upper torso is parallel with shins
• Thighs are below horizontal
• Knees are aligned over feet
• Rod is aligned over feet
• Heels are elevated

This video shows how to score a 2:

To score a 2 on the Deep Squat for the Functional Movement Screen:

Upper torso is parallel with shins – Thighs are below horizontal – Knees are aligned over feet – Rod is aligned over feet – Heels are elevated

To score a 1 on the Deep Squat on the Functional Movement Screen: Shins and torso are not parallel – Thighs are not below horizontal – Knees are not aligned over feet – Torso is leaning forward.

To limp in with a score a 1:

• Shins and torso are not parallel
• Thighs are not below horizontal
• Knees are not aligned over feet
• Torso is leaning forward.

This video shows how to score a 1:

A big fat score of 0:

If pain is associated during any part of the squat

Did you get a poor score? Here are some of the reasons why…

• Stiffness in the upper torso can lead to poor mobility in the shoulder and upper spine.

• Stiffness in the lower body and in particular the ankles, knees and hips.

• Poor core stabilisation can mean you cannot control the squat.

So what do we do now? If you scored a 2, 1 or 0 then read on…

Mobility First!

Quality stability is driven by quality proprioception.

The term proprioception is used to describe the sensory information that contributes to the sense of position of self and movement.

It’s the body’s way of telling the brain where it is. Which comes in useful!

Our proprioception cannot improve if we have limitations in mobility.

How to build your squat

Perform 10 repetitions on each mobility exercise.

Loosen up the ankles

Perform 10 repetitions on each leg.

Stretch the calves

Perform 10 repetitions on each leg.

Open up the hips

Perform 10 repetitions on each leg.

Get in a deep squat

Perform 10 repetitions of rocking back onto your heels and forth onto your toes.

Mobilise the upper spine

 

Perform 10 repetitions of lowering the chest down and lifting back up.

The above mobility drills will loosen up your ankle, hip and upper spine, which will improve your score on the Deep Squat assessment.

Only once we have mobilised then we can stabilise.

Now, you can get to work on stability exercises with your new found movement!

 Get stable!

These exercises start off pretty easy and get progressively more difficult.

Perform about 15-20 repetitions and work through exercises 1-4.

When the exercise gets easy then move on to the next one.

1) Kneeling Squat

2) Sumo Squat to Stand

3) Squat with Pole

4) Front Squat

After a few weeks of performing these mobility drills and working through the stability exercises, it’s time to re-assess the Deep Squat. You should notice a huge difference in your range and ease of movement and already have made giant strides to building a better squat.

No Smith Machine and no fancy stuff balancing on Swiss balls required.

Just building a better squat.

I perform the functional movement screening with my online coaching clients via Skype. Yep, you can do this online!

Message me if you have any questions or if you’re interested in our coaching packages. The Deep Squat is just one of seven assessments my online coaching clients perform.

What did you score in the Deep Squat assessment? Tell me in the comments box below!