Match and fantastic by Kamal Singh CSCS: Do you even squat, bro? – brunch columns


Anyone who trains in a health club would say what’s the huge deal a couple of squat? Such a easy train – sit down and rise up and in case you can, then add exterior loading within the type of a barbell, dumbbell or a kettlebell. It doesn’t matter what you do, it nonetheless entails sitting down and standing up. However I want it was that easy as a result of I’m going to point out you find out how to do several types of squats. To be very clear, these are variations of the again squat. I’m not speaking of entrance squats, goblet squats, hack squats and so on.

Several types of again squats

There are two primary varieties of again squats, henceforth known as squats: the excessive bar or Olympic squat and the low bar or the powerlifting squat. Within the excessive bar squat, as identify suggests, the bar is positioned excessive on the trapezius muscle throughout the highest of the shoulders. This model of squat has an upright torso and the knees transfer ahead whereas sitting down.

The explanation it is usually referred to as an Olympic Squat is as a result of it’s utilized by Olympic weightlifters as a part of their sport. The excessive bar squat is a knee dominant motion and largely develops the quadriceps or the entrance of the thigh muscle groups.

In the lower bar squat, the bar is placed on the upper back and the knees do not move forward, rather the hip moves back

Within the decrease bar squat, the bar is positioned on the higher again and the knees don’t transfer ahead, fairly the hip strikes again

The low bar or the powerlifting squat, the bar is positioned decrease on the higher again, nearly on posterior deltoid or shoulder. In this sort of squat, the knees don’t transfer ahead, the hip strikes again, like attempting to sit down in a chair. Thus it’s a hip dominant motion, the place a lot of the energy improvement occurs across the hip. In some methods, it’s fairly much like a deadlift, besides that the bar is on the shoulders.

And the similarity?

The frequent characteristic of all squats, it doesn’t matter which variation you select, the bar has to stay immediately over the mid foot. You need to be capable of draw a straight line from the bar to the mid foot. If the bar strikes away from the mid foot, you might lose steadiness and having to reset or dump the bar. This vertical motion of the bar appears to be forgotten by all of the dialogue I hear about find out how to squat. The vertical bar path makes positive that the shape is environment friendly and you may apply drive accurately, avoiding any likelihood of harm.

Who ought to do which squat?

•When you’ve got had again points, then it’s higher in case you keep on with the excessive bar squat, as this model places much less strain/shear on the lumbar again.

•When you’ve got cranky knees, the low bar squat is the one to decide on, as it’s a hip dominant squat and the shins stay vertical. This places much less strain/shear on the knees.

•When you’ve got lengthy legs compared to your torso, then doing a low bar squat could be simpler for you.

•When you’ve got shorter legs compared to your torso, then the excessive bar squat could be greatest for you.

To summarise

There are two primary varieties of squats – which rely on the place the bar is positioned on the again. Each varieties have benefits and downsides. Relying in your harm historical past, physique kind and coaching targets, you’ll be able to select one kind of squat. The 2 varieties will be additional customised for the trainee as we have to squat! Now exit and discover which one works for you…

Kamal Singh is a Licensed Power and Conditioning Specialist who has been teaching for 15 years

From HT Brunch, October 18, 2020

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