Introduction

Overview of Module

In this module, we will be looking at squatting in all its forms: front squat, back squat, overhead squat, split squatting, and the variations.

The main considerations in terms of loading of joints for squatting are the knees, hips, and low back. Different squat variations will load these structures differently, which can be the most important consideration for the athlete if they’re having issues.

For example, consider two angles in the squat: the shin angle and the torso angle.

The more vertical the torso is, the more angled the shin will be.

The more vertical the shin, the more angled the torso.

When the torso is vertical, there is less shear loading that has to be controlled in the spine and instead there is more compression.

When the shin is vertical, there is less stress at the knee than when the shin is angled.

Knowing this can help to choose different squat variations for different people depending on issues they may be having. If someone is having knee pain when squatting, choosing a squat variation with a more vertical shin is likely to help them (a box squat for example).

If both the knee and the back are an issue, split squats may be the only option (or maybe overall rest is needed).

As always, it’s critical to note that if rest is needed, then rest. However, modifications of lifting is rest in certain ways to certain areas.

From this module, we want you to take away the following:

• How torso angle affects knee and back loading
• How hip structure can dictate squat stance
• The way femur length and ankle mobility affect squatting
• When it’s appropriate to use split squats
• Hip strength and its relation to the knee
• Hip impingement considerations

With all that said, let’s get into it!