Re-coaching the Squat by Riley Edmonds
[Riley Edmonds from St. Bonaventure University in 2016 with a bachelor's degree in Exercise Science and is currently in the Coaching Mentorship Program at Athletic Lab.] Squatting is one of the most natural movements we do, and arguably one of the most important exercises we can use in training. The odds are everyone that has ever done any bit of exercise has probably been taught how to squat in one form or another. But what if I told you that what you were taught or are teaching is wrong? Okay, well maybe not totally wrong but certainly, the information currently in circulation by many coaches is a little outdated. Specifically, the idea that the knees should never pass the toes in a barbell back squat is wrong and should no longer be a common cue used by coaches. Imagine if you will two people, one fairly tall person and one fairly short person. In general, taller people have a relatively short torso but long legs, while shorter people have a relatively long torso but short legs. Now, when these two individuals perform a restricted squat, that is, a squat in which the knees are not supposed to pass the toes, the end result will be two very different looking squats. What you will probably see is the shorter individual will be able to squat just fine, keeping good posture and balance. (1) However, what you will typically see for a taller individual is a very hunched-over looking squat, with very poor posture and less balance. The simplest reason being that as the length of the leg, specifically the femur, increases relative to the torso, the center of mass will shift further backward, away from the [...]
