New blog at wisconsinbjj.com: The Squat, Part 2 - The Set Up
Earlier this week I addressed some of the myths and fears about the squat. Today we’re going to talk about how to squat weight safely and effectively. For simplicity’s sake, a squat will be a barbell back squat. There are many varieties of squats, all with their own benefits and drawbacks. For the barbell alone there is the front squat (where the bar is placed on the front of the body, across the chest and shoulders), the overhead squat (where the bar is held overhead with arms extended and elbows locked), the Zercher squat (bar held in the crook of the elbows), the Jefferson squat (I won’t even begin to explain this one), et al. The squat is a movement that can be infinitely varied for just about any purpose (some more valuable than others). Its adaptability and central nervous system (CNS) demand make it an essential movement, and one of the most valuable for gaining strength and mobility.
There are three key points you must remember when squatting: hips, back and heels. Today we’ll talk about the back:
Spinal integrity is the most important component of the squat. There are some coaches who claim that the squat is a movement to be avoided due to the spine as a limiting factor - meaning that for some people (usually elite athletes), the legs can actually move more weight that the spine can support. This is in rare and extreme cases, and powerlifters are living proof of the potential strength of the spine/back. Many elite lifters can squat upwards of 1000lbs! Yes, many wear weight belts, but the lift still demands incredible strength of the spinal support muscles (aka “the core”). So for your average (or more than average) lifter, the back stands to gain strength and stability through squats.
Crucial to a good squat is correct positioning: set up under the bar, grabbing with hands just outside shoulder-width (a bit wider if you have tight shoulders). Place the bar on the shelf created by your rear delts (shoulders) and traps - too high and it will sit on your last cervical vertebrae and place undue pressure on your spine. Too low and you’ll have to support it with your arms, which will be uncomfortable and put too much strain on your shoulders and wrists. There is a bit of debate amongst lifters as to which is the more valuable bar positioning: Olympic weightlifters utilize the high bar position which shifts the center of gravity slightly forward making it a more quad-centric movement, while powerlifters prefer a low bar position which places the bar much lower on the back, allowing the lifter to sit back much further, putting the emphasis of the lift onto the hamstrings. Both have their benefits, and I recommend playing around with each to see which fits your body type and goals.
Once you’ve established your bar position, you must now establish your arch. It used to be that I heard gasps of fear when I said the word “arch” - to say it was taboo, and the safe word to use was “straight back.” We live in a world of rounded backs and complete thoracic immobility, though, so to get most people to create any semblance of a “straight” back, or at least one with a natural curve, I must emphasize the arch. The goal is not to create a super arch (think pin-up girl), as some people are naturally hyper-flexible and can put too much strain on their lower backs by arching further, but instead to drive the shoulder blades back and down as if trying to touch them to the hips, push the ribs forward and lock the hips into position. It is in this position that we are able to most safely recruit all of our spinal support muscles (transversus abdominis, multifidus, internal and external obliques, rectus abdominis, and the erector spinae, mostly). This is critical in safely establishing the squat position, and it’s probably one of the best “core” strengthening movements you can do.
The lats and glutes are critical in establishing your arch, as they’re important stabilizing muscles that are rarely referenced and even more rarely used in a support capacity. The lats help hold the shoulder blades in position and stabilize the spine, while the glutes are principal in keeping the trunk upright. Pulling the elbows back while the bar is on the back will help activate the lats, but it’s not as easy to keep the glutes turned on throughout the squat. Here’s where we bring out the awkward cue: squeeze your sphincter. If you keep tight “down there” you’ll keep all of your deep core muscles active and maintain that spinal integrity.
Once your back is set, then you’re ready to move. Next time we’ll get into the rest of the squat, going from set up to squatting.
