Let us discuss another must have in a well rounded workout program, a squat movement pattern. First we will dive into why the squat movement pattern is important, second we will cover how I like to teach the squat. Thirdly we will talk about the different progressions of the squat, while finally covering which options are best for different athletes based on where they are in the training process.
Taking a look at the traditional squat you may be wondering when this comes into play in our daily life. When examining our elderly athletes as far as daily living, the ability to get out of a chair without using their hands would signify the importance of having the squat in their repertoire. When we look at athletes in a variety of sporting events, a basketball player for example when preparing to jump for a rebound or a shortstop trying to rob a line drive base hit overhead both utilize the squat pattern in their jump. Along with other situations such as these the squat is a valuable resource to build up the legs for bodybuilding, athletics, and everyday life.
When teaching the squat pattern to athletes I prefer to start with a goblet squat. The way in which I teach this squat is to open the hips with the knees out then drop the shoulders inside the knees on the way down. Once the elbows touch the knees we will drive through the floor keeping the knees out as we ascend back to the top. I prefer to place emphasis on opening up and ‘squatting down” over driving the hip back. As emphasizing driving the hips back tends to initiate a hinge pattern instead and a lot of time results in the hips driving into the femoral head a little earlier shortening the depth the athlete can reach. I have found that this method develops a more proficient squat pattern with my athletes while allowing the more hip adductor work in the movement.
The way I progress my athletes on squats is by initially starting with a bodyweight squat or a goblet squat based on the needs of the individual. Once the athlete has developed proficiency in the goblet squat I then progress them to either a front squat or a back squat based on the goals of the athlete. When proficiency is achieved in these movements I will then change the way I load the athlete based on what training cycle they are in and the philosophy the program is based off of for that athlete.
Finally, when looking at the sport of the athlete will determine how one wants to load the athlete. With a football player I prefer to implement the back squat to load more weight on the bar to develop more overall strength. Now with the throwing athletes I suggest limiting loading their internal rotation at the shoulder, therefore would load using a front rack position. Not only does it limit internal rotation as well as stress on the shoulder but engagess more core work as they perform the lift as well. With most athletes I like to get a variation of a one foot squat as well into their programming as it holds more carryover to the athletes respective sport. Therefore it is common to see the athletes performing split squats or other unilateral variations of a squat pattern.
Now that we understand how important the squat movement pattern is in the development of athletes, let us not just get our squats in only when we use the squatty potty.
Article edited by Brooke Hitt