You Don’t Know SQUAT

Mark McKean PhD

 Session summary
Show you how to
Review the 1 assess and
misconceptions of the improve your
squat. 2 squat
3 technique.
4

Teach you how

to progress
the squat
exercise for
your clients
BACK SQUAT
MISCONCEPTIONS
 Misconception 1
“You must not Squat
deep”

 Deep squats received a bad rap in the

1961 study by Klein using a self
developed measuring device.
 Most research has been conducted on
partial or parallel squats and focus
on one joint not the whole pattern.
 Increased knee stability in elite power
lifters and weight lifters (Chandler,
et al. 1989).
 Partial squats increase forward trunk
lean (Fry et al. 2003)
 Deep squats are more valuable for
 increased thigh hypertrophy (Colker,
et al. 2002)
 and increased concentric contraction
of the Gluteus Maximus muscle
(Caterisano, et al. 2002).

 Maximum hamstring activity occurs

between 10-700 with little difference
between partial and deep squats.
Muscle length remains almost the same
throughout providing even force.
(Escamilla et al. 1998, Signorile et al.
1994, Steiner et al. 1986)
ACL & PCL forces have been shown to


diminish at higher degrees of knee

flexion
 Peak ACL forces occur at 15-300 flexion,
then decrease significantly at 600,
levelling off at higher degrees of
knee flexion (Kanamori et al. 2000,
Li et al. 1999, Sakane et al. 1997)
 PCL forces rise evenly between 30-900
and then decline significantly (Li et
al. 2004), and are minimal after
1200.(Markolf, et al. 1996)
 No correlation between deep squatting
and injury risk (Meyers 1971,
Panariello et al. 1994, Steiner et al.
1986)

 It could be argued that ligamentous injury
risk during squatting is actually greatest
in the parallel squat where PCL forces
reach their peak.
 However, the magnitude of maximal
posterior shear during squat
performance (approximately 2,700 N) is
well below the strength capacity of a
young, healthy person’s PCL, which is
estimated to exceed 4,000 N (Escamilla,
2001)
 Remember resistance training causes an
adaptive response in connective tissue,
increasing its strength capacity allowing
ligaments to tolerate higher loads thus
reducing risk of injury further.
(Buchanan et al. 2002)
However.....


 PCL injuries should not squat past 600

till fully recovered
 Osteoarthritis and Chondromalacia may
also contraindicate deep squats
 McKean Research
2009

 Squat movement patterns remain

coordinated through deep squat
movements
 Both male and female experienced
squatters will squat deep when
allowed to squat in a natural
unrestricted squat movement
 Misconception 2
“hip and Knee move
differently”

 Peak hip angles have been reported as

achieving 95o in daily lifting
activities (Hemmerich, et al. 2006),
to as little as 34o flexion in squatting
(Dahlkvist, et al. 1982, Wretenberg,
et al. 1996).
 The peak knee angles have been
reported as ranging from 78o
(Miletello,et al. 2006) for top level
power lifters to as little as 35-40o
flexion in cruciate ligament studies
(Toutoungi, et al. 2000)
 No research comparing timing and
 McKean Research
2009

 Hip Joint maximum angle and

normalised time (mean and
standard error)
 Knee joint maximum angle and
normalised time (mean and
standard error)
 Summary

 When subjects squatted with no

restriction on knee angles, forward
knee movement, or depth of the
squat, all subjects reached their
maximum hip and knee angles
within 2% of the deepest part of the
squat, in both the descent and the
ascent phase, regardless of load and
gender.
 Hip-knee joint coordination strategy is a
dominant over riding component of
the squatting pattern of movement
which is maintained regardless of
 Females tend to be more synchronised
for the hip-knee inter-joint
coordinated movement of squatting
 Heavier loads allow males to squat
deeper and heavier loads make men
more synchronised
 People performing the squat should
become conscious of the joint
timing and not allow one joint to
continue towards its maximum after
the other joint has ceased moving.
 Misconception 3
“Lumbar spine must remain
curved”

 Research in this area limited and all squat

papers suggest a recommended lumbar
spine position as being “flat to arched
but not rounded” (Morrissey, et al.
1998).
 In the few cases where the literature shows
subjects were instructed on a “best” or
“correct” lumbar position when
performing the squat, the lumbar curve,
and any change in its position
throughout the squat, was not actually
monitored or measured during the
performance.
 The key study by Walsh, et al. 2007, used
parallel squats and showed a decrease
in lumbar flexion during descent
McKean Research
2009
 Commencement angles for all squat
styles
 Summary

 As soon as the bar was loaded onto the

shoulders all subjects lost their
normal lumbar curve and became
straight or kyphotic.
 The lumbar spine tends to centralise its
position based on the adjustments
made to the placement of the bar
on a subjects shoulders, and the
movement occurring at the sacrum.
 Lumbar Flexion -
males
 Lumbar Flexion - start, maximum, and
timing (mean and standard error)
Lumbar Flexion -
females
 Misconception 4
“Width of stance changes effect”

 Conflicting results with some studies

showing no noticeable change in
muscle recruitment (Escamilla, et al.
2001, Signorile, et al. 1995) and
others finding width of stance did
affect muscle recruitment patterns
(McCaw, et al. 1999)
 Escamilla et al. showed no significant
differences in trunk lean between
three different widths of stance but
slight variations in hip and knee
moments (Escamilla, et al. 2001).
 McKean Research
2009

 Lumbar-Pelvic ratios (mean and

standard deviation).
 Summary

 The wider stance allowed all subjects to

achieve reduced lumbar, sacrum
and lumbar flexion angles, whilst
the NS squat caused increased
lumbar and sacrum angles as well
as increased lumbar flexion.
 Misconception 5
“Up & Down Phases the
same”

 No research comparing differences

between ascent and descent squat
movements
 There has been little research to determine
if different tempos create changes in
joint coordination and timing in the
different phases.
 Walsh et al. reported differences in lumbar
segment behaviour for each phase
(Walsh, et al. 2007), while Escamilla
found differences in the extent to which
the trunk leant forward at similar knee
flexion angles in each phase (Escamilla,
 McKean Research
2009

 Times for each phase of BW and

BW+50% (mean and standard
deviation)
 Misconception 6
“Knees must remain behind
toes”

 No affect on knee stability was found

from long term deep squatting as
evidenced in elite power lifters and
weight lifters (Chandler, et al. 1989).
 The study by Fry et al. showed that the
technique of restricted forward knee
movement adjusted the squat
movement pattern (Fry, et al. 2003).
 The restricted knee position also
produced more anterior upper body
lean as well as an increased hip
angle when compared to the
unrestricted squat technique.
 Haggard et al. suggested that early
movement of one joint may set up
joint rotations in partner joints that
make multi-joint movements more
efficient (Haggard, et al. 1995).
 Any restriction placed on the knee
movement in the squat exercise will
result in mechanical changes at the
hip and knee (Fry, et al. 2003)
McKean Research
2009
 McKean Research
2009
 Knee maximum forward position and
normalised time (mean and
standard error)
 Time when knees moved forward of
toes (mean and standard deviation)
 Summary

 All subjects moved forward of the toes

before the descent phase had
reached half way and then remained
forward of the toes until
approximately half way back to the
top during the ascent.
 Heavier loads caused knees to move
forward earlier for men
 People self adjust actual joint
movements in an attempt to
maintain the synchronised
coordination of the hip and knee

 The early time at which the knees
move forward of the toes and the
late return behind the toes, also
suggests that forward movement of
the knees may be the fundamental
movement that determines the
pattern for squatting.
 The earlier time at which the knees
reach their maximum forward
position also suggests that the knee
position must be established early
to allow the angular motion of the
knee and hip to occur in a more
 Misconception 7
Gender Differences

 The majority of studies have shown

significant differences in general
movement patterns and actions
between genders (Ford, et al. 2005,
Kernozek, et al. 2005, Lindbeck, et
al. 2001, Yu, etal. 2005).
 Further research into industrial lifting
techniques and lower limb activities
has also shown that men and
women adjust to loads and tasks
differently (Decker, et al.2003,
O’Brien, et al. 2005, Zeller, et al.
2003).
 Gender differences in the pelvic
dimensions (Brinckmann, et al.
1981, Mays, et al. 2000), lumbar
vertebrae sizes (Gilsanz, et al.
1994), and trunk geometry (Marras,
et al. 2001) have been reported in
the literature.
 Yet little gender differences exist in Q
angles; less than 2.3o - which has
been attributed to difference in
height (Grelsamer, et al. 2005); and
only a slight difference in ASIS width
of 0.1 cm (Jackson, et al. 2000).
 Research suggests that squat patterns
would be different for genders, but it
does not appear in literature on
back squats.
 Squats taught equally for men and
women
 McKean Research
2009

 As the load increased from BW squats

to BW+50%, males adjusted hip and
knee angles by increasing flexion
depth to accommodate the loads,
thus altering the relative angles of
these two key joints whilst at the
same time maintaining the timing of
when these maximum angles occur.
 In order to squat, it appears that males
have a lower range of movement at
the sacrum, and this is
compensated by an increased range
of movement in lumbar flexion.
 Females may need to maintain a
greater dynamic stiffness in the
lumbar flexion angle and make up
for this by an increased range of
movement in the sacrum.
Questions?
TEACHING SQUAT
TECHNIQUE
 Set Up

 Wide stance
 Bar resting on shoulders
 No cueing or technique guidelines
 Squat deep as feel comfortable
 Observation Points

 Changes in lumbar spine with load

 Knees over toes early
 Timing of hip and knees should be
synced at max
 Men change lumbar angle – women
change sacrum angle
 Loads improve men’s coordination
HOW TO DEVELOP AND
PROGRESS THE SQUAT
TECHNIQUE
 Include in all
Programs

 Wider stance is best to start with

 Start unloaded and progress squat
depth and control with no load
 Go as low as client can control
 Use DB to start with loads to reinforce
pattern
 Use stick across shoulder before Bar
 Allow time for client to learn how to
squat deep with one load before
increasing
TOP 3 SQUAT DERIVATIVES
 Front Squat

 Increase vertical
alignment of the
trunk
 Changes hip and
knee angles by
reducing hip
flexion and
increasing knee
flexion
 Greatest restriction
often occurs
through lack of
shoulder
flexibility
 Deadlift

 Allows multiple
progressions
 Hang deadlift – DB,
bar, stick
 Full deadlift – DB,
bar, Stick
 Single leg deadlift –
DB, bar
 Straight leg and
bent leg
versions
 Progressions to
Power Clean
movements
 Altered synchronisation
 Lunge
 Increased stability of pelvis
required – less stable and
more balance required, but
can achieve deeper knee
flexion
 Multiple progressions
 Stationary lunge with DB,
stick, bar
 Forward lunge with DB,
stick, bar, short, long
 Reverse lunge with DB,
stick, bar, short, long
 Side lunge with DB, stick,
bar, short, long
 Multiple lunges – walking,
or skipping
MARK MCKEAN PHD

Post Doctoral Research Fellow


Australian Institute of Fitness Research
University of Sunshine Coast


[email protected]
 Nutritional knowledge of
fitness industry
personnel
 Many of your clients are aiming to
modify their body composition, it’s
inevitable they will seek your
advice for information on diet &
Ethics Approval body composition. Despite this,
number: A/10/225 courses vary in their depth of
nutrition education
Researchers:
Dr. Mark McKean  Aims of study: To assess the scope of
Dr. Gary Slater
Prof. Brendan Burkett knowledge & practice of personal
Dr. Helen O’Connor
trainers in relation to nutrition and body
composition assessment
Endorsed & supported by:
FILEX Convention
 Your Involvement: 15-20 min to do an
Australian Fitness Network online survey
FILEX nutrition presenters
 Benefit: Results of this survey will assist in
the refinement of nutrition curriculum
for fitness industry related courses,
including professional development