Fitness Tip # 8

4 Squat Techniques for Athletic Performance: Listed in Progression 

 
 

1. Split Squat. Split Squats are number 1 because they can be used to correct structural imbalances. Sports inherently cause athletes to develop structural imbalances from repetitive movements. Simply put, one side is stronger than the other, or ratios between antagonist muscle groups can be skewed. Implementing split squats in a general preparation phase can improve discrepancies between opposing muscle groups. When done correctly, a split squat is a challenging exercise that can be regressed to a point where any person can perform it and enjoy the benefits. This is relevant because as a strength coach, my responsibility is to enhance the physical attributes of my athletes. Split Squats can be executed in two fashions. The Poliquin (Coach Charles R. Poliquin) Split Squat places a greater emphasis on the VMO. In this version, the quadriceps are responsible for most of the work. The knee goes forward and the shin from a side view would be over the ankle creating an angle less than 90 degrees at the bottom. The Split Squat (stationary lunge) can also be used to load the glute muscles and hamstrings more effectively. In this version, you would see the working leg’s shin angle remaining closer to 90 degrees (shin vertical) at all ranges of the lift. I incorporate split squats with three progressions. Front foot elevated, both feet on the floor, and lastly rear foot elevated. 

2. Heels Elevated Squat. When you elevate the heels, you will find that you can load the VMO while "correcting" range of motion issues. Typically, individuals with limited ROM can quickly gain ROM due to elevating the heels on a wedge board. This could be caused by a lack of ankle mobility or a laundry list of lower extremity limitations. Using a wedge board allows a coach to implement squat variations with athletes and trainees. I recommend starting with dumbbells and working into barbells once the form is established. It's not worth sacrificing form to chase numbers. You can still gain lower body strength using dumbbells. One added benefit will be increased grip strength from holding the dumbbells. If you dare.... add FATGRIPZ. 

3. Back Squat and or Front Squat. In this exercise, we will squat down until the hamstrings cover the upper calves. Eventually, you need to step off the board. When we squat on the floor, we will see more development of the lower extremities. Wedge board squatting is fantastic in an accumulation phase or for correcting a weak VMO, but ultimately you want to progress into a normal squat. Squat with an upright torso, head up, grip the bar evenly, and push the knees out slightly as you descend. The foot should remain in contact with the ground in all positions. Learning to create torque with a grounded foot can be beneficial for increasing force production. Both variations are great and need to be implemented. In my experience, teaching the Front Squat first will have a greater carry-over for implementing Olympic Lifting as a training tool. The Front Squat will expose a weakness if you have one. One must have a strong upper back and core to lift heavy loads. In theory, this is a safer approach to squatting. If you're reading this, you might be someone that has tried to go too heavy too fast on back squats and "tweaked" something. Back Squats are fantastic, but they are a little easier to "cheat" your way to the top. Just to clarify a Front Squat for athletic performance is a clean grip with the hands closed around the bar. If you cannot do this, you need mobility work so that you can get yourself into the proper front rack position. Cross-arm Front Squats are dangerous in that if you fail the rep, you could easily have the bar fall straight down on your quads. If this is not an option, try using a set of straps attached to a barbell in a self-spotting power rack. In a true Front Squat, it's easy to project the bar away from the body on a failed lift. Wrist wraps can help with wrist pain but again, improving flexibility in the upper body will be more beneficial in the long run. 

4. Power Squat. We can borrow from the powerlifting world on this one. Variety is great for squatting because we can place an emphasis on different regions of the lower extremities. Power squats will allow for profound glute, hamstring, and lower back development. When you do an Olympic-style Back or Front Squat, the shins will move forward. This allows for more quad activation. It's easier to get dominant activation of the posterior muscles with a power squat. On a Power Squat, the shin stays mostly vertical when you squat. The range can be manipulated to improve sticking points and keep one supple. I find the Belt Squat and a Wide Stance Box Squat can be a great teaching tool.