Here’s what works for me and my clients. This isn’t a personal attack on you, your favorite coach, or any method that clashes with my view. You’re a decent person, even if you disagree with what I’m about to say.
Here goes.
I prefer people to squat down rather than back. I want the squat to look like a squat. I can hear the chatter about moment arms, hip extension torque, biomechanics. Relax: I’m not discounting any of those things, nor ignoring science or evidence-based approaches. I’m on your side, fellow biomechanics nerds.
What I am questioning, though—without ignoring them completely—is that while those things can be used to justify squatting the most weight, two things often get forgotten:
1) Many people could care less about squatting the heaviest weight possible.
2) Most people aren’t powerlifters.
Don’t get me wrong: I’m all for training with intent, getting stronger, and moving serious iron. The site tagline says, “Because Heavy Things Won’t Lift Themselves.” That said, I care about the long game: keeping my clients and athletes healthy and setting them up for long-term success.
One way I do that is in how I coach the squat. This is what works for me and fits the needs of the majority of my clients and athletes. If you disagree, I hope we can hug it out if we ever meet.
SQUAT DOWN, NOT BACK
The video above shows me starting the squat by pushing my hips back, which mainly uses the lumbar spine. For most lifters, that isn’t ideal.
Is it wrong? Not really. Plenty of lifters do it and move heavy weight. But what works for powerlifters in squat suits isn’t necessarily the best fit for natural lifters who aren’t wearing suits. And it can feel off to me.
Instead, I prefer this approach: take a breath at the top, brace the core to limit excessive lumbar movement, and squat down by bending both the knees and hips at the same time. For most lifters most of the time, this is a better long-term fit because you can 1) squat a solid amount of weight and 2) reduce strain on your lower back.
Although we may differ on this, I’ll still say—Ryan Gosling is a national treasure, even if you disagree. The video also shows some flashy moves from the man to my right. I don’t know what he’s doing, but I want some. And as you can see, my wife, standing behind me, was really impressed by that set.
