To Squat or Not to Squat

By Michael Krueger

Somewhere on this vast planet, I’m certain there is someone who really loves squatting. I’ve never met this person, but statistically he must exist. I’m not one of those trainers who insist that every program include squats simply because conventional wisdom has always been that to build muscle and might you must do big back squats. On the other hand, I wouldn’t say that your program shouldn’t include them either.

That said, I really think that you should give them a try to see what they might do for you, whether you like them or not.

 

What’s a Squat?

For the purists among us, the only squat variation that truly qualifies as a squat is the full range, free weight back squat. This is certainly the classic competition movement and perhaps it is in fact “the best” one. Then again, the front squat is also as great movement. The weight is out in front so it’s easier for most people to stay more upright. It’s good if you don’t have enough flexibility in your Achilles tendons to keep you heels on the floor.

A quick disclaimer here: I don’t recommend putting your heels on a plate or board when squatting. If you need this assistance, it indicates that you need to improve your flexibility. I think it tends to make you tilt forward and creates instability, which is not something you want when you have weight bearing down on you. This is just my opinion.

There are many squat variations, and they all have their merits. When you are trying them out, deciding which to go with, you may find that one type is easier for you to perform than another. Sometimes the length of your legs, arms, or torso will make one movement easy and another harder. So, do you pick the easier one or the harder one? Some would say the harder one, because if it’s harder, it must be better, right? Other people would say to pick the easier one because you can work it harder and therefore progress faster. I would say to choose the one you are most comfortable with and that you will actually do, working it hard and consistently.

There are also variations that have you holding dumb bells at your sides. This keeps your center of gravity lower and may help prevent you from tilting too much forward. I always thought they were more of a trap-bar deadlift variation than a squat, but whatever, if you like these then do them. There are also machines such as the “TruSquat” machine. I have never used one, but they say they are probably the best one out there. Many people do squats in the “Smith Machine”; this is a variation that I don’t think is a good idea.

On first look, the Smith Machine seems like it would be perfect for doing squats. It has built in locks and stops so it appears to be very safe. The safety factor is always important in lifting, but in this case it’s an illusion. Since the movement pattern is locked in, it’s impossible for your individual movement needs to be accommodated. As the bar slides straight up and down the rails either your back or your knees are going to be forced out of the best position to handle the load. Once again this is my opinion, but I would never do it myself and I don’t train it that way either. I do think the Smith Machine is good for working your calves, but then again running up flights of stairs on your toes wearing a weighted vest is even better and it’s aerobic as well.

There are many more variations on the squat theme and if you go on the internet you will find enough to completely overwhelm you, so I won’t add to the clutter.

 

Objections

Go to any gym and you will hear many different objections to performing squats. The most common are that they are dangerous for your knees and your back. I would agree that if you do them improperly they probably are, but then again show me an exercise that isn’t if you aren’t doing it correctly.

The back issue is usually related to poor form and for that reason I don’t recommend just starting squats without some competent instruction. It’s a somewhat complicated movement and it’s difficult to learn proper form from a book or video. It helps tremendously to be able to see yourself from the front, side and back and that is difficult for obvious reasons. Being able to observe your form in a mirror helps a little, but a good coach helps a lot.

Concerns for knee health seem to be ubiquitous among people who in actuality really just don’t want to do squats. They use the same old tired and disproved “bad for your knees” arguments voiced by people who don’t want to run. They will tell you horror stories they have heard about all the acute and chronic injuries related to squatting, so squatting must be dangerous and therefore ill-advised. Well, if you get proper instruction, start out with body weight squats, and work on improving your flexibility, you may find that not only will you not get injured but your knees and the supporting musculature will improve in ways that might surprise you.

I can personally testify to the healing benefits of squats. I’ve had problems with my left knee since I was about 11 years old and developed Osgood-Schlatter Disease. Later in high school, I tore cartilage in the same knee playing football and had surgery. Then about 25 years later, I again had surgery on that same knee. For many years after the first surgery I avoided anything that even looked like a squat. I continued to do the straight leg exercises I was taught in physical therapy and that kept it functioning, but it never got really strong again and limited range of motion was an annoying issue that had never been dealt with during my physical therapy.

After many years, I decided I needed to address the strength issue and, despite my history of injury, began a regimen of body weight squats. I didn’t like them and they “hurt.” I worked on the range of motion and the flexibility of my rear chain (upper, middle, and lower back along with glutes, hamstrings, and Achilles tendons) until I could finally get into the classic baseball catcher position. At that point I began adding weight, and the rest is history. My knee is healthy and strong, and I have excellent range of motion. It was a lot of hard work, but then most good things are.

The major objections of most lifters aren’t based in personal experience, medicine, health, science, pseudoscience, or even BroScience; the truth is that full squats are just plain hard, and people don’t want to do them. I will be the first to agree that big squats are by far the most difficult thing for most people to train hard.

An interesting thing about squats is that everyone does do them, and they do them on a daily basis. They may be just sitting down in a chair and getting up again, but this motion is in fact a simple squat. Because of the “ease” of their basic performance, there isn’t really any reason other than not wanting to do them that they should be avoided. If you can get into and out of a chair, you can squat.

The toughest part of squatting is that once you get past starting and you can perform a weighted squat with good form, they just get harder and harder. I don’t care how long you train them or how good you get at them; they never get to be any easier. Your may get smoother and more efficient (provided you pay attention and don’t let your ego and desire for poundage mess up your form) and your mind may accept that they are hard, but they never get easy. If you can wrap your mind around that fact, you will be successful at incorporating squats into your program; if not, well there’s always the dead lift!

 

Benefits

Aside from the obvious physical benefits of squatting, there are mental ones as well. By making yourself train in an exercise that is really hard and you really don’t want to do, you build more mental toughness that you would if you just do exercises that you like. You’ll find yourself becoming stronger both physically and mentally and then you’ll notice that toughness influencing the rest of your life.

Having the discipline to train in things that you may not want to do will serve you well when you get into difficult situations; it doesn’t matter whether you are fighting a fire, studying for a test, sticking to a diet, repeatedly training skills, being a husband (or wife), or parenting children. Pushing beyond your perceived self-imposed limits will empower you to do great things.

I never said it would be easy, but I promise you it will be worth it.

 

Michael Krueger is an NSCA-certified personal trainer. He got his start in fitness training while serving in the United States Coast Guard. He works with firefighters and others in and around Madison, Wisconsin. He is available to fire departments, civic organizations, and athletic teams for training, consulting, and speaking engagements. He has published numerous articles on fitness, health, and the mind-body connection and was a featured speaker at the IAFC’s FRI 2009 Health Day in Dallas, Texas. E-mail him at MKPTLLC@gmail.com.

 

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