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Squatting Movement Pattern

By Greg Mihovich

Squatting is basically a movement that involves pressing with your legs away
from an object, like the ground for example, or pressing the object with the legs
away from you. Mastering this movement pattern is paramount to maintaining
functional independence (it could be as simple as standing of the toilet and
getting out of the car) and success in sports.

Unfortunately, squatting is surrounded by many myths, which prevents people
from doing it properly and on regular basis. On of these myths is that squatting is
bad for your knees. Actually, the way it works in nature is that "if you don't use it
you lose it", so if you don't squat your knees have a much greater chance of
injury, especially if you are a competitive athlete.

Anything you do, whether it is driving or eating, if you do
not do it right or overdo it is not good for you. Always develop a good form and
practice in moderation - enough to cause an adaptation that you desire, but
progress conservatively and with caution. Learn to listen to your body and to
understand the signals it gives you and you will get hurt very seldom.

Another myth is that you should squat only until your thighs are
parallel to the floor - anything more and you are bound to get hurt. Your joints are
made to move through a full range of motion, otherwise... You got it - you will lose
it. Squat all the way down, take your time with weight increases and bodyweight
progressions and you will be healthy and fine.

I think that one of the problems with squatting is that it is commonly associated
with squats with a barbell on your shoulders. In fact, barbell Back Squat is only
one of many exercises available, including, but not limited to Front Squats,
Overhead Squats, Lunges, Bodyweight Squats and Pistols. In either case, it is
not about mindlessly piling up the weight or jumping through progressions, but
the quality of the movement first and foremost.

The variety of squatting type movements and implements to perform it with
makes it easy to select the most appropriate variations for any needs. But the
bottom line is that you need to squat. The prime movers for squatting include
quadriceps, hamstrings and glutes - one muscle group usually more than the
others depending on the exercise. In weightlifting exercises like Overhead
Squats and Overhead Lunges the whole body works very hard as a stabilizer
making them a superior choice for total body conditioning.

Greg Mihovich
Performance Enhancement & Combat Arts Specialist
www.UndergroundGym.com

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