Most clients can squat safely, even in the absence of "perfect" technique. However, there are a few fairly common faulty movement patterns to watch out for when teaching the squat.
- Short range of motion
- Knee buckle or collapse in
- Excessive forward lean
- Rounded back/butt wink
Let's investigate the causes and coaching corrections for each of these.
Short ROM
Potential Cause #1
There are several causes of a short ROM, but one possibility is due to a client have a weakness in their quads.
Solution: have client squat to a box or bench
- Removes “fear of falling”
- Helps client achieve desired and repeatable depth
- Progressively lower box height to increase ROM
Image source: http://www.womenshealthmag.com/files/wh6_uploads/images/1212-butt-defies-gravity-3.jpg
Potential Cause #2
Client has balance issues when squatting to 90 degrees
- Either load too heavy
- Mobility limitation
Solution: front load the squat
- Counter balance will help client keep weight back and hips externally rotated
- Impossible for client to lean forward (as weight would get dropped or client would fall on their face)
Image source: http://www.womenshealthmag.com/files/wh6_uploads/images/olympic-legs-1.jpg
Valgus Knees
There are numerous causes for clients experiencing valgus knee or leaning too far forward while squatting, but some of the more common ones are:
- Poor ankle mobility, primarily dorsiflexion (correctable)
- Poor hip mobility, primarily hip flexion and external rotation (correctable)
- Muscle weakness/muscle imbalance of the lumbo-pelvic-hip complex (correctable)
- Long femur (a high femur to torso length ratio or high femur to short tibia ratio) (not fixable)
- The shape of your femur will dictate your success with a narrow vs. wide squat
- Much moreso than “tight” muscles… you can’t always stretch your way into a deeper squat!
- The shape of your femur will dictate your success with a narrow vs. wide squat
Ankle Mobility Issues
- Client may have good ROM, but achieved through hip flexion
- Client can’t keep torso upright while squatting
- Dedicated weight lifting shoes provide a solid sole and an elevated heel
- Transfer loading to quadriceps as opposed to low back
Long-term it is beneficial to work on increasing ankle mobility, but the heel lift will often correct a client's form in a single session.
Image source: https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcREOGtfDCDiYTiRzfdqOIKuPci3YI38n75Zl8xhhC6_GABL0GZe
Image source: http://www.arrowptseattle.com/news/2016/7/27/the-four-reasons-you-need-weightlifting-shoes
The buckling of the knees is typically a sign of strong adductors/weak abductors
- Some coaches will use the cue “drive knees out” or “screw feet into ground”
- Cue hip external rotation, feet must stay in contact with the ground
Image source: https://www.functional-life.com/single-post/2016/09/21/Proper-Knee-Positioning-for-the-Squat
External Coaching Cues
- May want to use an elastic band wrapped above clients knees to help them understand pushing the hips out during a squat
Image source: https://www.functional-life.com/single-post/2016/09/21/Proper-Knee-Positioning-for-the-Squat
Excessive Forward Lean
There are numerous causes for clients leaning too far forward while squatting, but some of the more common ones are:
- Poor ankle mobility, primarily dorsiflexion (correctable)
- Poor hip mobility, primarily hip flexion and external rotation (correctable)
- Muscle weakness/muscle imbalance of the lumbo-pelvic-hip complex (correctable)
- Long femur (a high femur to torso length ratio or high femur to short tibia ratio) (not fixable)
- The shape of your femur will dictate your success with a narrow vs. wide squat
- Much moreso than “tight” muscles… you can’t always stretch your way into a deeper squat!
- The shape of your femur will dictate your success with a narrow vs. wide squat
Long Femur Issues
Image Source: http://stoneathleticmedicine.com/2017/02/the-long-femur-and-squat-mechanics/
- Taller clients also benefit from a wider stance squat
- May need to also externally rotate hips
Image source: https://www.bodybuilding.com/fun/secret-of-the-perfect-squat-widen-your-stance.html
Butt Wink
The Issue
- Hips go through posterior tilt at bottom of squat
- Lead to flexion of spine (under a load)
- Not typically a problem of tight hamstrings!
Image source: http://leeboycetraining.com/wp-content/uploads/2014/04/buttwink1.png
Potential solutions
- Decrease target ROM (in back squat)
- Switch to front squat
- Elevate heels (if high bar squatting)
- Go to a low bar back squat
Image source: http://deansomerset.com/butt-wink-aout-hamstrings/