THE SCIENCE OF SQUATTING
By Steve Downs, C.S.C.S.
Most every gym rat knows that to build big, strong, muscular legs, some type of squatting is a requirement. But far too many lifters use every excuse in the book to avoid the squat rack . . . or worse yet, they hide their stick-like legs inside sweat pants or shorts down past the knee. But if this describes your physique or mindset, you’re missing the boat on the true anabolic value of this heavy compound leg exercise.
Hormonal science tells us that extreme effort causes an escalation in testosterone and growth hormone secretion, which improves the anabolic environment for muscle building. And guess which movements cause the greatest effort and, therefore, hormone secretion? Full body compound exercises – such as squats or deadlifts. So the old “king of exercises” theory does have scientific backing.
The reason for this is that there is a great quantity of lower body musculature, and stimulating the quads, glutes, hamstrings, hip aductors and abductors and even the calves means there’s a lot of metabolic work going on. Squats are also very efficient for overall workload and anabolic growth.
But just getting under the bar and squatting isn’t the answer. A short primer on squats and other leg exercises is critical for maximum value.
Exercise choice. Identifying which lower body region(s) you want to hit hardest is key for choosing the right squat. If you are aiming for overall leg/hip/glute stimulation, basic “bodybuilding” style squats are best. For greater emphasis on your quads, Smith machine or front squat would prove better, while “low bar” free weight squats will hit your glutes more aggressively (a notable fact for women).
Biomechanics. The reason high-bar and low-bar squats differ is not just because of bar placement, but also biomechanics at work. Simple leverage factors state that the farther the line of resistance (gravity in this case) is from the moving joint, the greater the effort required to cause movement. So a powerlifting squat with the bar carried low on the traps causes you to lean forward more, which stimulates the glutes, erectors and hams to a higher degree (and lets you handle more weigth) than a front squat, which keeps your torso more vertical and pushes more tension into the quadriceps.
Squatting stance. To best judge the correct stance for squatting, don’t listen to the guys who say, “Go wide for strength and close for bigger quads.” Instead, sit on the end of a flat bench. With your feet hip width and pointing slightly outward, attempt to stand up without leaning forward. If you have to lean to get up, you’re feet are too close. Keep moving your feet outward by a few inches until you find the magic foot spread that allows you to stand and sit without any leaning.
Meet Mr. Smith. To really concentrate on your quads, utilize the Smith machine, which allows you to move your feet far forward of your body. From this stance, by keeping your hips beneath the bar as you squat, the leverage factors mentioned above dictate more stress being placed on the muscles that extend (straighten) the knees – the quads! Just make sure you don’t stand with your feet beneath the bar when using the Smith machine, as this will create even greater lower back strain than regular squats (because the resistance is locked in a vertical path).
Leg press caution. Lots of lifter avoid squats because they are too damn painful and opt instead for the leg press. While the amount of weight you can load on the press is more boastful, the basic exercise is inferior. The problem lies in the fact that your hips are bent at 90 degrees before you even begin the press. As you bend your knees to lower the weight, your hips bend further, which then pulls your pelvis forward and causes your lower back to contract to maintain stability. Shift a little to one side or round out your lower spine and bingo – your lower back gets injured and you’re laid up.
By Steve Downs, C.S.C.S.
Most every gym rat knows that to build big, strong, muscular legs, some type of squatting is a requirement. But far too many lifters use every excuse in the book to avoid the squat rack . . . or worse yet, they hide their stick-like legs inside sweat pants or shorts down past the knee. But if this describes your physique or mindset, you’re missing the boat on the true anabolic value of this heavy compound leg exercise.
Hormonal science tells us that extreme effort causes an escalation in testosterone and growth hormone secretion, which improves the anabolic environment for muscle building. And guess which movements cause the greatest effort and, therefore, hormone secretion? Full body compound exercises – such as squats or deadlifts. So the old “king of exercises” theory does have scientific backing.
The reason for this is that there is a great quantity of lower body musculature, and stimulating the quads, glutes, hamstrings, hip aductors and abductors and even the calves means there’s a lot of metabolic work going on. Squats are also very efficient for overall workload and anabolic growth.
But just getting under the bar and squatting isn’t the answer. A short primer on squats and other leg exercises is critical for maximum value.
Exercise choice. Identifying which lower body region(s) you want to hit hardest is key for choosing the right squat. If you are aiming for overall leg/hip/glute stimulation, basic “bodybuilding” style squats are best. For greater emphasis on your quads, Smith machine or front squat would prove better, while “low bar” free weight squats will hit your glutes more aggressively (a notable fact for women).
Biomechanics. The reason high-bar and low-bar squats differ is not just because of bar placement, but also biomechanics at work. Simple leverage factors state that the farther the line of resistance (gravity in this case) is from the moving joint, the greater the effort required to cause movement. So a powerlifting squat with the bar carried low on the traps causes you to lean forward more, which stimulates the glutes, erectors and hams to a higher degree (and lets you handle more weigth) than a front squat, which keeps your torso more vertical and pushes more tension into the quadriceps.
Squatting stance. To best judge the correct stance for squatting, don’t listen to the guys who say, “Go wide for strength and close for bigger quads.” Instead, sit on the end of a flat bench. With your feet hip width and pointing slightly outward, attempt to stand up without leaning forward. If you have to lean to get up, you’re feet are too close. Keep moving your feet outward by a few inches until you find the magic foot spread that allows you to stand and sit without any leaning.
Meet Mr. Smith. To really concentrate on your quads, utilize the Smith machine, which allows you to move your feet far forward of your body. From this stance, by keeping your hips beneath the bar as you squat, the leverage factors mentioned above dictate more stress being placed on the muscles that extend (straighten) the knees – the quads! Just make sure you don’t stand with your feet beneath the bar when using the Smith machine, as this will create even greater lower back strain than regular squats (because the resistance is locked in a vertical path).
Leg press caution. Lots of lifter avoid squats because they are too damn painful and opt instead for the leg press. While the amount of weight you can load on the press is more boastful, the basic exercise is inferior. The problem lies in the fact that your hips are bent at 90 degrees before you even begin the press. As you bend your knees to lower the weight, your hips bend further, which then pulls your pelvis forward and causes your lower back to contract to maintain stability. Shift a little to one side or round out your lower spine and bingo – your lower back gets injured and you’re laid up.
