The squat can be classified as a compound or multi joint exercise. The muscles involved are large and as such the potential to lift significant weight exists. This combined with the nature of the joints involved (Knee and Lower back) also means the risk of injury can be higher if correct technique is not developed.

ANALYZING THE SQUAT

The Squat can be broken up into 3 phases

1. The descent or eccentric phase.

2. The transition from descending (eccentric) to ascending (concentric).

3. The Ascent or concentric phase.




MUSCLE INVOLVEMENT

The muscle involvement is dependent upon the variation for the utilized. In general, the muscles of the upper leg (Quadriceps, Hamstrings and Gluteals) are considered prime movers with the muscles of the lower back and hip acting as assistors.

MINIMISING INJURY RISK

The consideration of the following 3 factors will minimize injury risk:

1. Correct technique: Making sure correct technique is coached and adhered to by the athlete.

2. Load selection: Making sure the athlete is training with the appropriate load ie not to heavy to cause technique to change.

3. Contraindications to the prescription of the squat with the individual: Factors such as, the injury history of the athlete and training history of the athlete in the weights room need to be assessed before prescription of this exercise.

The concept of correct technique is relevant to the variation of the exercise being used. However their are some standard safety considerations that apply to all variations of the exercise.

1. Avoid excessive trunk flexion. 2. Avoid rounding of the upper or lower back. 3. Avoid arching of the lower back. 4. Avoid bouncing out from the bottom position. (this will involve training your athletes to control the decent) 5. Ensure that hips do not rise faster than the shoulders as the lifter commences the ascent. 6. Determine what is the appropriate knee angle for the lifter to descend to. VARIATIONS OF THE SQUAT 1. Foot stance ( wide, medium and narrow) 2. Bar height (high on neck or low on neck) 3. Bar to front of head (front squat) or bar to back of head (back Squat) or bar held at extended arms length (over head Squat). 4. Speed of movement. MAJOR ADVANTAGES OF THE SQUAT A. Involves large muscle mass: · Very effective for increasing lean body weight or burning up calories. · Exercises a large number of muscles in a single exercise (time efficient) B. Trains muscles that are specific to running and jumping: · Specific to many sports MAJOR DISADVANTAGES A. Potential for injury with incorrect technique or loading. B. Contraindicated in many conditions (esp Knee and Lower back) C. Need to monitor quadricep/hamstring balance to determine need for isolated hamstring training. The squat and its variations are one of the most powerful leg and core strength development exercises that can be prescribed. However it is and exercise if not coached and supervised correctly can easily cause injury. It is not and exercise for the novice lifter. Remember that most injuries that occur in the weights room are due to poor technique, these can be easily over come with good coaching and proper exercise progression.

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