In the fitness world, squatting is dogmatic (in this article when I mention squat I mean a two-legged deep squat). There are even some coaches that say everything can fix everything and can increase performance for everyone. In my experience with aging athletes however, the need to squat varies widely. Many of my clients will never deep squat to reach their goals, while others will go through a systematic progression that will take years in order for them to get to a deep squat.
The biggest reason I resist throwing clients directly into squatting (especially deep squatting) is there are requisite are ribcage, back, hip, knee, and ankle ranges of motion the client will need to perform a safe squat. For instance, if you have concentric orientation of upper ribcage (caused by a lack of dorsal rostral expansion), it will impede an upright squat and force the client into a compromised squatting position (leaned over). This leads to an overuse of the lower back muscle and minimizes the value of the squat in increasing muscle in the glutes, hamstrings, and quads. There are TONS of other exercises that I will utilize to build these areas that have a lot more effectiveness and less of a learning curve. These movements include single leg squats, split squats, lunges, hip thrusts and step-ups just to name a few. If I feel the need to progress a client in bilateral squatting, I will most of the time utilize kettlebells in the front rack position as this allows for: 1. A more upright squat 2. Safer loading (in case the client needs to get rid of the load quickly) 3. Aids in mobility of the ribcage through breathing. If you are having back, hip, or knee issues, it may be time to 86 the squat and work on your mobility, ability to inhale/exhale, and technique. Need help? I am here to serve. Click the link below to book a free assessment today!
To learn even more about squatting assessment and progressions, you won’t want to miss Scott Hagnas and I’s most recent podcast. Click below to listen!