The King of Exercises
THE KING OF EXCERCISES PaRAL ratiLEL SQUAT THE FOUNDATION OF POWER FOR AN ATHLETE IS CENTERED IN THE HIPS AND LEGS. THEY ARE THE PRIMARY FORCE BEHIND RUNNING JUMPING THROWING BLOCKING AND TACKLING.
SQUATTING THE SQUAT:
THIS ISSUE'S MEGA THEME PAGES 29,3637,45,48-50,65 THAN ANY OTHER LIFT.
I PROMISE YOU: A WINNING EDGE The Parallel Squat is the king of all exercises for an athlete. If an athlete were to do nothing but Parallel Squats, he would have a good program; not great, but good. Leave them out, minimize them or do them incorrectly and it doesn’t matter what else is done - what machines are used or what system is used: You simply will not have a good program! Parallel Squats are the basis and foundation of great speed with great size. A 6-4 athlete who weights 265 and who has good athletic ability can run a 4.6 forty, if an excellent Parallel Squat program is used. If machines or something else is done, this same athlete would be lucky to run a 5.0 forty.
I cannot overemphasize the importance of squatting parallel and performing this exercise correctly. Parallel Squats for an athlete are absolutely critical. Since the majority of high school football programs do Squats, you might well ask about the winning edge of “The Secret” that was promised. Don’t worry! You can make a quantum leap over your opponents by Parallel Squatting correctly. First of all, many high school programs have their athletes Squat high or way too high.
In an eight team conference, probably four to five schools will Squat high. Second, the other two or three schools will have serious technique or spotting problems. It is absolutely imperative to understand the importance of depth on Squats. All known standards are based on a Parallel or slightly below parallel depth. The A Perfect Parallel Squat High School All-American Standard is 500 Ibs. The All- State Standard is 400 Ibs. These standards were designed by BFS to help the athlete and coach understand when The best way to get all athletes, beginning and something unique has been achieved. It takes a special athlete and a special understanding of how to do Squats to reach those levels.
If an athlete Squats a foot high or three inches high with 500 pounds, it is meaningless.Not a whole lot is really happening and great benefits will be them sit in and ordinary chair. This is a vital secret because everyone, even the most difÏcult, can easily experience a perfect rock-solid Squatting position. Now, you are going to concentrate on six important technique missed.
Squatting high will only strengthen the quadriceps, the muscles in the front part of the upper leg. Not until the thighs are parallel or slightly below parallel will the hamstrings be positively affected. As this depth is attained, the hamstrings and the quadriceps will be strengthened in a coordinated manner. It is also critical to understand that running speed improvement of any veteran lifters, in a perfect Squatting position is to have development. To improve speed, the hamstrings have got to be made stronger. Squatting to the proper depth will give you a big edge over most opponents.
secrets: Athletic stance, spread the chest, lock-in lower back, toes pointed slightly out, eyes focused straight ahead and sit tall.
A.
Athletic Stance: There are three basic Squatting stances: Bodybuilding, Powerlifting and Athletic. Bodybuilders generally use a very narrow stance often with the toes straight ahead and sometimes with a board placed underneath the heels. This method is used to attain certain bodybuilding objectives of thigh development. Many powerlifters will use a very wide stance with the toes flared out. Some powerlifters By Dr. Greg Shepard Continued From Page 26 will use a narrow stance but will point the toes outward quite a lot.
Some powerlifters will use whatever stance will allow them to Squat the most weight but when I see a very side stance with the toes pointed out excessively, I refer to that as a powerlifting stance.
Whenever I| read about Squatting stances from strength coaches or attend a seminar on the subject, invariably the experts will always say “Assume about a shoulder-width stance.” This is meant to be an athletic stance but is there a better way? Yes! This is part of you winning edge. Part of “The Secret”. Tell your football players to get in a linebacker stance. Tell basketball players to get in a rebounding stance and baseball players to look like a shortstop. Volleyball and A. Athletic Stance B. Spread The Chest C. Lock-In Lower Back D, tennis players should be in their ready position. At clinics, Toes Pointed Slightly Out E. Eyes Focused Straight Ahead F.
Sit Tall we get into a bodybuilder’s Squatting stance and ask “Does this look like a linebacker?” The kids say, “No. Get your feet wider?” We then get into a wide powerlifting stance with the toes flared way out and ask, “How about this. Does this look like a football, basketball or baseball player?” Everyone laughs. Then we get into an athletic stance and it’s amazing. You can’t tell what sport we are in. You see the “ready position for all mainstream high school sports is essentially the same. Now, groove and build your power and strength from this athletic stance.
As athletes and coaches spot each other, they should be making sure lifters look like an athlete at all times with their stance. This is a far superior perspective than saying “about shoulder width.” Our way also sends a message that we are athletes and that when the same high school athlete makes a transition from football to basketball to baseball his Squatting stance will remain the same.
Now, sit in a chair and place the feet in a perfect athletic stance. B. Spread the Chest: This is a most fantastic coaching secret which I accidentally discovered while doing a BFS Clinic. | was frustrated because several boys could not lock-in their lower back. I blurted out, “Spread the chest!” To my amazement, the lower back immediately went from poor to great. I now say “spread the chest!” to athletes when they dead lift or clean. Once the athlete experiences the lower back locking into place as he spreads his chest while sitting in a chair, he can usually have the same experience without the chair. Sitting in the chair just makes it a whole lot easier.
Several years later, | noticed that some strength coaches were saying “get a big chest.” It is the same principle but “spread the chest” seems to be a superior coaching term.
C. Lock-in the Lower Back: Spreading the chest and E Sit Tall: Every athlete wants to always attempt to Squat locking in the lower back go hand-in hand. However, you with the feeling of sitting tall. You do not want to bend must visualize and coach both. The lower back must over with the head down and hips high. Many athletes swoop way in, into a deep concave position. will naturally sit tall and keep a beautiful upright A coach may want to pull back on the lifter’s position throughout the entire Squat. However, many shoulder and push in on the lower back as shown in other athletes will have a very difÏcult time trying to figure 5.
The athlete in that photo has at best only a fair keep upright. This has to do primarily with trunk length position while in figure 6 he now has a good to great versus leg length. Secondarily, the legs could be weak position. There is still room for improvement. So, what and lower back stronger and the athlete compensates by do you say? “Spread the chest, lock-in the lower back.” I bending over while Squatting. will probably say this 100 times each workout session The solution may never fully be realized but that’s with groups of athletes. It is a key phrase that spotters perfectly all right. Many great Squatters lean over. should also be using frequently.
Athletes need constant However, they attempt to sit tall and their eyes fix in ona reminders. That's a secret unto itself. point with the chest spread and the lower back locked in correctly. Always ATTEMPT TO SIT TALL while D. Toes Pointed Slightly Out: This technique secret is Squatting. This is a key coaching point and you should fairly well known but it’s still the cause of many mistakes remind your athletes constantly throughout the Squatting movement to sit tall. naturally because it aids in balance. However, many Now, sit tall in a chair. Get your feet in an athletic times the athlete will point the toes out too far. No stance with the toes pointed out slightly. Focus your eyes problem.
All you do is go back to the athletic stance on a point straight ahead and spread the chest and lockformula. Ask the question, “Do you look like a in the lower back. If you can do that, congratulations! you linebacker, shortstop or basketball player?” Remember, are now ready to experience the low power position. you must groove your power from an exact athletic stance and this, of course, must include the toes only being pointed slightly out. Many coaches have remarked after our BFS Clinics that E. Eyes Focused Straight Ahead: How many times have it’s amazing how we get young athletes to Squat perfectly you heard, “Look up-Look up!”
I diplomatically tell in just a minute or two even with no previous Squatting athletes and coaches this means to look up straight experience. The trick is to get each athlete into a perfect low ahead _with eyes focused on a point. Would you sprint power position as illustrated on page 45. We recommend looking up at the sky? Would you block or tackle looking that even experienced athletes feel this position before each up at the sky? Obviously not! You should sprint, block or set. I still do even though I’ve been Squatting for over 25 tackle looking straight ahead. You Squat the same way. years.
You also want to focus your eyes on a point. Do not take If an athlete cannot assume a perfect low-power your eyes off this point which should be straight ahead. position, he is most certainly doomed to failure. A coach If you eyes move, your head moves. If your head moves, must be able to recognize any and all errors. He must also your body moves. If your body, head and yes move, be able to correct these errors before his athlete can be your Squat technique will be adversely affected. Not successful. Let’s analyze the photos on page 45 and find the only will you lift less weight, you will do it less safely. major errors.
When and athlete looks up at the ceiling while In figure 2 (pg. 45) there are five major problems. First, beginning the Squatting movement at the top position, the heels are not firmly planted on the floor. Sometimes everything might seem comfortable and right. However, athletes are told to put a board underneath the heels to at the bottom position is when things go bad. It is help on balance. This is wrong. Get your athletes in a virtually impossible to look at the same point on the perfect low power position. The second problem is the ceiling at the bottom position. Therefore, the eyes move, knees. They are way forward in relation to the toes.
Not the head moves and the body moves out of position. only is this poor Squatting technique, it places unnecessary Don’t look down at the ground as this can be as pressure on the knee joints. To help correct the first two dangerous as tackling a ball carrier with your head problems, simply have the athlete get his feet closer to the down. Don’t look up and don’t look down but stare Squatting Stand, which is the third problem in the photo. intensely straight ahead and fix you eyes on a single The next two problems are the lower back not being point completely and totally throughout the entire lift. It locked-in tight and the upper body leaning forward.
To is one of the great secrets that will give you a big edge on correct the lower back, tell your athlete to spread his chest. your opponents.
To correct the upper body lean, say “sit tall”. The Coach By Dr. Greg Shepard Continued From Page 37 may physically push in on the lower back and place the palm of his hand on the athlete’s chest and gently pull back. The coach can also physically pull the knees back in helping his athlete get into a perfect low power position.
Figure 3 reveals the same problems except now the athlete’s feet are flat and the heels are firmly planted on the floor. The knees are better but this athlete doesn’t need to Squat quite that low. In figure 4, we find the feet are close to the Squatting stand and the knees are back which is good but this athlete has three major problems: First, Squatting too low, second the lower back is not locked-in; and third, the upper body has too much forward lean.
Figure 1 shows the perfect low power position. The athlete has his feet close to the Squatting stand. His feet and heels are firmly planted on the floor. His knees are back and not extended past the toes. The athlete is at a perfect parallel position. His eyes are focused on a point which helps the lower back and upper body position. If you said one of the major problems in figure 2 and 3 was the head position | wouldn’t argue. Notice the difference in the chin position, of figure 2 and figure 6. The athlete pictured is my son, Matt, while he was in the 8th grade. At this time, he weighed 125 and Parallel Squatted 225 pounds.
BE PERFECT: SIT TALL, SPREAD THE CHEST, LOCK-IN THE LOWER BACK , EYES STRAIGHT, ATHLETIC STANCE.
Figure 1: Perfect Low Power Position. This athlete will have no problem Parallel Squatting.
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Able To Recognize Problems, Then Correct Them By Dr. Greg Shepard Continued From Page 45 A. Grip: There are two technique guidelines to consider a heavy, tight lifting suit or even lack of flexibility. when establishing a proper grip on the Squat. First is Whatever the reason, extreme low bar placement thumb position. Should you have your thumb around the Squatting will detract from overall leg development bar or in back of the bar as illustrated in figure 7? About which is obviously bad for an athlete.
60% of powerlifters have the thumb in back while 40% of Most athletes will be able to find a natural groove powerlifters prefer their thumbs around the bar. Obviously on the shoulders when they come under the bar ina both styles are acceptable, but I prefer to coach my athletes proper position. “Don’t put the bar on your neck; put it with their thumbs in back of the bar. Sometimes athletes on your shoulders. Find a groove.” In almost every will have a problem in keeping the bar on the shoulders. case, if you say these technique cues, athletes will be Sometimes the bar will actually slip off the shoulders able to have excellent bar placement during their Squat. and slip down the back.
The bar seems to be more secure C. Taking the Bar off the Rack: I’ve seen high with the thumbs in back; but if an athlete, after trying both school athletes get all psyched to Squat and get their styles, really prefers to have his thumbs around, I don’t shoulders 2-3 inches under the bar. Then with an object. explosive movement, jam their shoulders against the The second grip guideline to consider is the width of bar. Well, jamming your shoulders against a steel bar the athlete’s grip. This is another one of those secrets from the 2-3 inch space will cause the athlete to bruise which can give you an edge. At clinics, I ask everyone to his neck or shoulders.
Besides hurting, it is unlikely the pretend they have a bar on their shoulders and to get a athlete will have the bar placed on his shoulders “very narrow grip.” Then, I ask everyone to sit tall, spread correctly. their chest and lock-in their lower back. Next, they are On the other end of the spectrum, I’ve seen athletes asked to take a wide grip and lock-in their lower backs.
Now | ask, “Which grip makes it easier to lock-in the not be in a good solid Squatting position as he backs up lower back?” It’s unanimous! It’s the wide grip. to a ready stance. bar off the rack. Many times this athlete will Make sure you use the lines which are grooved into A far superior way is to come under the bar ina most Olympic bars about ten inches from the inside great solid proper power position, making sure collars. Use these lines as reference points. An athlete everything is correct. Get the bar in the groove on your might put his first finger on each line with his thumb shoulders. Look straight ahead. Spread the chest. Get in behind the bar.
Now, he is properly balanced with a wide your athletic stance. Now, this next technique point is grip and has some assurance that the bar will remain most critical. Get your athletic stance directly under the secure on his shoulders. bar. Many athletes will stand a foot back and lean forward. This is asking for trouble, especially with B. Bar Position: heavy weight. Now you're ready. Put some pressure on Squat is placing the bar too high on the shoulders. In fact, the bar and make sure everything feels right. If it does, many athletes place the bar right on the neck. This hurts, blast off! This explosive movement will not bruise the so they'll use a barbell pad.
For most athletes, this also shoulders because you've already put some pressure on affects proper balance for heavy Squatting. The vast the bar. The advantage you have now is that your majority of athletes will Squat more and Squat more effectively with more comfort when the bar is placed lower movement, the bar feels light . You are confident. on the shoulders as shown in figure 7. Only a very, very The bar is now off the rack and the athlete is firmly small percentage of athletes will be able to Squat more under the weight. At this point, take a short step back effectively with a high bar placement and this is because of with each foot, and assume an athletic stance.
You are structural differences in bone length and tendon-muscle ready to Squat. In the case of some Squat Racks, the attachments. athlete may have to take several steps backward to Some powerlifters will place the bar extremely low on clear himself to Squat. Some Step-Squat Racks and Pegthe shoulders. Sometimes the bar may be as much as four Squat Racks have a spotting tier which is too high for inches from the top of the shoulders, which is against the rules. For some lifters, this may give a slight anatomical position. Obviously, anything more than a short step advantage or the advantage may be experienced because of back with each foot is a disadvantage.
Squats, thus requiring a long walk back for SQUAT TECHNIQUE By Dr. Greg Shepard Continued From Previous Page Powerlifters must break parallel. Therefore, the during a Squat, he will tend to have an upright torso marble would have to roll towards the athlete’s hip. with a big chest and a locked-in lower back. The hips Some football and/or strength coaches want their will also follow the elbows. athletes to break parallel. I have no objection to this The eyes should remain fixed on the same point whatsoever. To get the proper leg development, the throughout the entire upward drive. When the lift and athlete must go to at least parallel.
set is completed, take short, controlled steps back to Some coaches don’t use the top of the thigh, but use the bottom of the thigh as their Parallel Squatting the rack. Always keep in a solid position as you rack the bar. reference point. This creates problems as many athletes will end up Squatting 2-3 inches higher than if using G. Controlled Psych or Frenzied Psych? I’ve seen the top of the thigh as the parallel point. These athletes some powerlifters, when attempting an all-time max, would lose hamstring and glute development plus, work themselves into a screaming psychotic frenzy. standards become meaningless.
They invariably miss and sometimes get hurt. The Parallel Squat is a tricky lift. Technique and correct E. The Safety Squat or Beeper: Can be a useful tool in position means everything. Every technique guideline helping athletes and coaches understand the meaning must be executed to perfection when attempting a new of parallel. Many times an athlete will argue with a max. You must be psyched but it must be a controlled teammate or coach on the question of being parallel. psych.
With the Safety Squat, there is no argument.
The Safety Squat works on a mercury switch and throughout the entire lift. when the device is held at a parallel position, it will beep. The athlete simply wraps the velcro straps around his thigh at midpoint making sure the Safety Squat is placed exactly on top of the thigh.
F. The Upward Drive: You should continue holding your breath when beginning the upward drive from Performing Squats going down under complete the parallel position. You should picture your hips control to only a parallel position will cause positive attached to a giant rubber band. As you go down to changes to take place. First, the leg muscles will parallel, you stretch the rubber band to the limit. The become stronger and bigger, especially the quadriceps instant the hips hit parallel, you release the rubber and hamstrings. Second, the tendons will become band. You hips pop upward while you maintain thicker and stronger. Third, the knee ligaments will perfect technique.
also become thicker and stronger. Fourth, the entire About halfway up, you pass through the “sticking articular capsule of the knee will become thicker. Fifth, point” which is the point when the Squat becomes the bones of the legs will become stronger and slightly easier. When you reach this point, you should breathe bigger due to increased capilarization. Sixth, the out. Sometimes, lifters on a heavy Squat will let out a cartilage of the knee will become more resistant to yell as they expel the air in their lungs. This is perfectly injury (according to Dr. Mel Hayashi). Dr.
Hayashi, a acceptable and probably helps with the overall psych sports medicine orthopedic specialist, has been a chief of the lift.
Sometimes with a heavy lift the hips will come up Orthopedic Surgeon in the 1984 Olympic Games. I alright but the athlete will lean over. To correct this believe the above positive effects of Squats are why position, you may try two techniques. First, scoot the hips forward and try to get the hips underneath the incidence of knee injuries than those athletes who do bar. Obviously, you should again reemphasize our not Squat at all. This is especially true in football. previous technique guidelines for the chest and lower In conclusion, we are firmly and resolutely back.
The second technique guideline which works convinced that performing Squats correctly is like extremely well with many athletes is to think elbows especially knee injures.
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This College Athlete Needs A Wider Grip And His Knees Are Too Far Forward. The Athlete On The Left Is PERFECT.
Knees In:
A coach should make sure that the athlete's knees are NOT out of perpendicular or vertical alignment. A most common problem with athletes is the knees coming in or together while Squatting. This puts a lot of pressure on the medial collateral ligament. It is also a very weak Squatting position and much power is lost when the knees come together. Mark Eaton, our 7-4 Jazz Center has this problem. COACHING POINT: When this happens I yell “Knees!” This is the athlete’s cue to force his knees back out to a straight position. When the athlete responds, then power immediately returns and pressure on the inside ligaments is released. I would recommend all athletes be taught this important principle.
Athletes should act as coaches, judges and spotters on the Squat anyway and this coaching point should be just part of their training.
Correct spotting techniques are critical to Squatting correctly. a coach has the responsibility of teaching spotting correctly and demanding strict adherence to these spotting techniques. Three spotters should be used to insure success in Squatting correctly. A back spotter and two side spotters are used. The functions of the three spotters are threefold. First, the spotters should act as coaches and give correct technique cues. Second, they should act as judges on proper depth and technique problems. Third, they should be great teammates and offer constant encouragement. Spotters should pull the best from their training partner. Your competition will not spot this way.
This is part of “the secret” that will give you the winner’s edge.
Knees Out: Squatting with the knees out causes unwanted pressure on the lateral or outside knee ligaments. COACHING POINT: When the knees are out, I think “Stance” and usually widening the stance is the proper correction Knees Forward: The knees, at times, may be extended forward way over the knees. This is also incorrect and puts the athlete in a weak position. COACHING POINT: Go back to the BFS warm-up position. Squat down to the parallel position without the bar, holding onto the Squat rack for balance. From this point, a coach can work with the athlete correcting the Squat position. (Chest should be upright, lower back “locked” in a concave position, head level, GET AN ADDITIONAL EDGE I.
Total Program Book: Page 10 II. Upper Limit Poster Page 67 III. Squat Video: Inside Cover feet flat in an athletic stance with the lower legs and knees in perpendicular and vertical alignment.) And athlete must first “feel” the correct position before he can Squat correctly.
From BFS Magazine — Winter 1992. Part of the BFS Magazine Archive (1980–2014).
