In the last article, Resistance Training for the Pole Pedal Paddle, I explained how resistance training is beneficial to endurance training.  One of the foundations to most strength training programs is the squat.  Why?  It takes a combination of skills to complete a proper squat. In this article, I will explain proper form for executing a squat, and the associated benefits to your chosen squat technique.

Almost all of us have performed a squat in our lives, but did our high school gym teacher ever look at our form?  They probably didn’t bother to critique us because we were teenagers and we knew everything!

So now that we have learned that we don’t know everything, let’s go back to the basics.  Take a closer look at the squat.  It‘s a tool used to build strength and develop power.  I’m sure a lot of you think about your knees, especially your ACL’s, when you contemplate squats.  One way to minimize forces on the ACL is to keep your heals on the ground.  You may have also heard that your knees should never move forward of your toes.  Ideally, your knees should stay behind your toes, but this is not always possible.  Think about a full depth squat (125 degrees of knee flexion). When your knees are restricted from moving forward of your toes, the excess force has to go somewhere.  In this case, the forces translate up your body to your hips and lumbar spine.  To alleviate this, you can either share the forces with your knees, or not squat as low.  Squats with less than 50 degrees of knee flexion result in minimal forces on the knee joint and ligaments.

For the most muscle activation, and least risk of injury, your feet should be placed hip width apart, pointed straight ahead or slightly turned out.  Keep your heals in contact with the floor and eyes focused straight ahead or slightly upward.  The depth of your squat should correlate with the movement(s) in which you are training.  Look at the range of motion that is performed during the activity associated with your goal, and match it to your workouts in the gym.

I know, I know, squats are not for you because you depend on skiing, hiking, biking, and your outdoor activities to keep your legs strong.  Building leg strength is appropriate for pre-season training, injury prevention, and maintenance during the season.  The squat specifically targets your primary movers such as your quads, hamstrings, and glutes.  It teaches you basic body awareness in relation to your center of gravity and posture.  Perfecting the squat does not happen overnight because of the flexibility and postural influences in performing this one exercise.  Squats do not take just strength, they require technique.  Technique that is essential to making you a more effective athlete.

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