One Of The Squat's Most Controversial Questions Answered
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- Опубликовано: 6 окт 2024
- Learn more - howtosquat.net/
In this video you'll get the answer to the most common and controversial question in the world of squats.
I did a face to face interview with world renowned spine and biomechanics expert Dr. Stuart McGill to unlock the answer to this question, and more.
His book can be found at www.backfitpro.com if you're looking to master the squat while learning the secrets to generating power and keeping your back safe.
Enjoy! And Train Smart!
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Was this filmed behind the iron curtain on 35mm film in the 50s, what's with the strange colour
David Coomber haha well put, I was wondering the same thing.
It's like the editor said "I'm doing art" lol
So basically keep your back flat at all times, even if your "coach" is telling you you're not squatting deep enough?
You keep your back neutral (natural curve) at all times in any lift, yes.
At some point where form is compromised, you go back up. And keep training flexibility to improve depth.
Francis Ducharme perhaps you just need to experiment with your flexibility and your stance. I widened my stance and it is gone and I can hit depth. Some people just have to squat wide.
Thanks for the compliment! I'm glad you like it. Keep watching as there will be more great videos on how to squat coming soon!
Thanks for touching base Patrick. There will be more videos that touch on that with plenty of opportunity to watch detailed spine movement patterns.
Aaron
Super video!!! Know I understand the wink from an anatomical perspective.
Awesome!
THX great video 👌🏻
What about HIndu Squats? I get SI Joint pain from them, yet I love them, makes legs feel terrific. If unloaded as they are, why would I get SI joint pain from Hindu Squats?
Valuable information but Poor recording and sound quality 😑
Is there a difference between a squat during exercise and a functional squat? Because kids definitely tuck when they squat and people in eastern cultures too
There is of course in the sense that heavy weights on your back can injure you quickly if you do not have perfect form when you squat.
A wink occurs in many I the world and when done in daily life has less of an effect than would be a weighted bar when lifting.
If you squat in daily life change up your approach to be sure not to fatigue one spot for your whole life. :)
Great video, very informative. Thanks.
I thought the most controversial question was: knees over toes or not?
That arguably might be. The hip tuck/bum wink is up there too! This one is controversial because mot move the lumber to "lock the spine" :(
Sorry but don't know how to reply back to your reply. Perhaps your definition of a full squat differs from mine biomechanically. On another thread you mention loosening the hamstrings and widening your stance during a squat so our definition of a squat definitely differs. If a motion is found to have compensations, then continued effort in attempting such a motion will only reinforce the dysfunction. Widening your stance makes squats easier, that's why the majority do it.
Thanks for your insight Andrew! For sure, the depth or end range before a "break" occurs is where you should stop. if that's what you mean.
If you were to go lower without compromise, one variable to manipulate would be stance width (which some may see as not a true squat).
Hip tuck is needed in order to fully squat and maintain balance. Those who fail to do this lose balance and fall on their behinds. There is also no mention of femur internal or external rotation at the socket during a squat. I most definitely disagree with the statement that the femur touches the acetabulum causing that hip tuck.
Unfortunately my views differ on the tuck being natural and a part of the squat.
Watch one of my coaches on here (Jerzy Gregorek) demonstrate a full squat with no tuck.
The motion itself is very dangerous to the back. My most recent blog on www.howtosquat.net gives a good look at how the tuck is not a natural movement.
I respect your view. There is a video on my channel of a world champion doing an overhead squat, no wink is present.
Everybody has their own view on the wink/hip tuck. If you for a moment imagine doing a jerk, even just hold a bar upright with heavy weight and asked them to "wink" or hip tuck, their back would pay instantly.
I'm afraid I cannot support a theory that says the wink applies in one area, but not in another.
Jerk 500 as your hip "winks" and you're in major trouble.
There is a reason 99% of the world has a wink, but unfortunately, it's not supposed to happen.
I have know this long time, the reason why u get buttwink is main reason is that Gluteus maximus is to weak compared to the quads in pure strength.
where do i know this intro from?
Surprised Dr Mcgill didn't mention femur length, as those with long ones are at an anatomical disadvantage during squats. Plus, is it necessary to squat??? If your an Olympic lifter then yes, but if not there are more safer and productive ways to develop lower body strength.
Hi Chris,
There is a video with all you mentioned coming soon!
Thanks for bringing it up!
Keep your eyes out for it.
I like some of Dr Mcgill approach, I've applied for postgrad course and he's one of the visit lecturers. I'm interested on his view on back extension machines for spine rehabilition. I used to work for Kieser AG who use the MedX LE for medical strength therapy.
care to enlighten us with those "more safer and productive ways to develop lower body strength"?
Jon Manilenio I am interested too! In another video, McGill mentioned sled work - briefly. If you find more information, please reply back to this comment. Thanks.
What can be done to prevent or fix this?
To go deep into a squat there are 3 main variables:
1) Hamstring flexibility (you need to have very loose hamstrings to prevent the wink/tuck)
2) You can widen your stance if you like to help get you deeper
3) Your genetics allow you to only go so deep with a narrow stance. Some people have a more shallow hip socket which helps.
In this case all you can do is go as deep as you can. But be sure to get your hamstrings flexible.
You'll soon see a video with Dr. McGill showing the test for squat depth.
I hope this helps!
Aaron
***** Awesome! Thanks a lot!
Thanks for the video, interesting, I never have squat down below than parallel, but I have the same problem in deadlifting in the downward phase just before putting the weight to the ground Ihave hurt my back several time always in this very portion of the movement. If you have some tips to fix that... (The flexibility of my hips is ok.)
Don't try to be considerate if you're pulling really heavy weight. It's accepted that you'll be able to lift more than you'll be able to lower in a controlled fashion. Go ahead and drop it before your back gives out. The weights can take it, lol
Adam Bice Indeed it makes sense even if I see few people doing it, even in westside barbells I am not sure they do that, but actually the downward phase can create hamstring problems and back issues and you can potentially also hurt your knees with the bar.
I agree with Adam, dump the weight, especially if going heavy. The other thing you'll want to do is ensure your torso is stiff from every angle.
By that I mean knowing how to brace to support any weight you pick up off the ground or squat with.
Lastly, when people lower the DL, they often don't truly sit until the plates reach the ground.
For many, you'll notice they squat a bit on the lowering phase and then reach the rest of the way using their spine. This motion would definitely contribute to back issues.
And is all to common in lifting.
***** Aaron you pinpointed the problem !
In my case the mistake is due to the unconscious fear to increase the lever arm and so the shearing forces by hinging, because I am tall, and I have a long femur which force me to put my butt very backwards So I try to keep the weight in the downward phase close to my center of gravity which results in a kind of squat. I have read that the back is more unstable squatting than hip hinging during DL, it makes senses though I don't understand clearly why.
I have seens some videos where they teach deadlifting from a chair. Sounded strange at the beginning because I have read that pressures on vertebras were maximum while bending forward from a sitting position with a weight, but it is an interesting approach as it teaches the proper form to do a DL.
Jean-Luc Andre There is more than 1 way to do a Deadlift. If you are tall with a long femur, I'd consider the style some do in Olympic lifting.
In this method, the back is in a stronger and safeer position.
Is there any benefit going "ass to grass" or low enough where you have that flexion in the lordotic spine when you are NOT under load, or the hydraulic pressure will still be too much and there are no benefits to that position so we shouldn't do it? Thanks
If it's programmed correctly for the body in question with sufficient hip opening at the lower portion then it's unlikely to result in impingement or significant pressure on the disc.
Hi Man. I'm from Brazil.
I had an injury at l5-s1 disc earlier this year while doing squats. I am in treatment for five months, I read the two books of Stuart McGill (Low Back Disorders and Ultimate Back Fitness), but I'm too afraid of not returning fully recovered because weightlifting is my life.
Do you have any experience with this type of injury? (It was a small extrusion at l5-s1 disc).
GuiGuiMatador I wouldn't be wise to offer advice on that type of injury. But once you do get cleared to lift, technique will mean the world! So lift smart! :) Aaron
How are you now gui ?
I think this is what is happening to me, but I guess I need a video to be sure. Squatting seems to hurt my lower back more than deadlifting!. I can feel my hips locking up when i get to parallel so maybe i should just to partial leg presses or something?
Avoid the leg press. It loads the knees and back and is a poor choice for lifting.
You may have some fatigue in your back but with a solid brace, you should be good.
Work on flexibility as you practice and squat a bit higher than where it locks.
Add RDL's in if you can as well.
This will give you a bit of a boost.
Aaron
***** Thanks! Are RDL's easier on the back than conventional? On one hand RDLs are all lower back and some help from hamstring but on the other hand the RDL look less complicated than the conventional and perhaps less to go wrong. Also I guess I could start with much lower weight than conventional. Hmm will try that out.
The two variations (Stiff leg) and (regular RDL) can agitate the back if done poorly. A more conventional Olympic style DL is best for the back. Check on my channel, I have a video demo for you if you like (Deadlift).
RDL's are great but if back pain is there you may want to go light to get form down,
thanks for this :)
This video should be titled how to cheat your squat
Geezus. What are they beating on in the background?
I don't know, somebody was trying to fix something maybe?
Does this apply to the front loaded squat aka the Front Squat?
It applies to the front squat as well. Deadlifts too, if you enjoy those too!
*****
Thanks man now I can see it in my head. Only how the hell do Olympic Lifters maintain the arch, while almost touching the floor?
ss4vegeta1 Years of training and anatomically great structure. You won't see someone reach high levels in Olympic lifting if their hips don't allow them to squat deep enough.
They also wear lifted heels, usually 0.5-0.75". Oly lifters squat really deep
Mr. McGill doesn't appear to know how to get out of a chair. Advice: don't push your hands into your knees to stand. You're tensing your neck and shoulders if you do.
How should we do it.
Tilt forward from sit bones till your head is over your feet then press feet into the ground to activate reflexes in the feet so that no muscular effort is used, or no more than necessary. Pushing off with your hands tenses shoulders, and neck muscles which is unnecessary strain leading eventually to pain.
Butt wink should not occur
Why would you place that graphic over your lumbar when you were going into lumbar flexion. That's what we want to see. You ruined the most important part of the video. Fail.
Hip tuck is needed in order to fully squat and maintain balance. Those who fail to do this lose balance and fall on their behinds. There is also no mention of femur internal or external rotation at the socket during a squat. I most definitely disagree with the statement that the femur touches the acetabulum causing that hip tuck.
This is false, the hip tuck is not needed to maintain balance and squat fully. Most people do not have the flexibility/stability to do this, it can be done though. The femur does impinge on the acetabulum, this can be mechanical or due to FAI. When the hip stops flexing, the lumbar spine does. I have seen people basically sit on the ground with no hip tuck, they do have amazing hip flexibility.