Starting Strength

the anterior and posterior movements of the distal femur relative to the proximal tibia. In a correctly performed squat, these ligaments are essentially unloaded.

    Another problem with partial squats is the fact that very heavy loads can be moved due to the short range of motion and the greater mechanical efficiency of the quarter-squat position. A trainee doing quarter-squats is predisposed to back injuries as a result of the extreme spinal loading that comes from putting a weight on his back that might be more than three times the weight that he can safely handle in a correct deep squat. A lot of football coaches are fond of partial squats because they allow the coaches to claim that their 17-year-old linemen are all “squatting” 600 pounds. Your interest is in getting strong (at least it should be), not in playing meaningless games with numbers. If it’s too heavy to squat below parallel, it’s too heavy to have on your back.
     
    There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. In the absence of an injury that prevents its being performed, everyone who lifts weights should learn to squat, correctly.
    Learning to Squat
     
    We will approach the squat in two phases: first unloaded, to solve problems associated with the bottom position, and then loaded, to learn how to apply the bottom position to the hip drive used for heavier weights. Since the majority of the problems with the squat happen at the bottom, this method expedites the process quite effectively.
    Generating hip drive
     
    We will use a fairly neutral foot placement, with the heels about shoulder width apart and the toes pointed out at about 30 degrees. An excessively wide stance causes the adductors to reach the end of their extensibility early, and excessive narrowness causes the thighs to jam against the belly. Both of these problems prevent you from reaching proper depth. Shoulder width is proportionate to pelvic width in most people, and experience has shown that this width works well for most of the population. Many people will assume a stance with toes pointed too forward, so you may need to point them out more than you want to. Look down at your feet and make a mental picture of what you see.

    Figure 2-12. (A) Map of foot placement and (B) stance in the squat, as seen from above. (C) Heel placement by shoulder width.

    Now comes the crucial part of learning the movement. You are going to assume the position you will be in at the bottom of a correct squat, without the bar. This method works well because you can easily correct any errors in position before the bar adds another variable to the system. And if you’ve already been in the correct bottom position without the bar, getting into that position again with the bar is easy. Assume the correct stance and squat down, all the way. Don’t even think about stopping high; just go on down to the bottom. Sometimes a lack of flexibility or a failure to point your toes out enough will alter your stance on the way down, so make sure you have assumed the correct foot position.
    Next, put your elbows against your knees, with the palms of your hands together, and shove your knees out ( Figure 2-13 ). This will usually be a decent bottom position, and if your flexibility is not great, the position will act as a stretch if you maintain it for a few seconds. Remember, proper depth is essential in the squat , and this low bottom position lays the groundwork for your attaining good depth from now on.

    Figure 2-13. Use your elbows to stretch into the correct position at the bottom. The femurs are parallel to the feet, the feet are flat on the ground at the correct angle, the hips are back, the knees are just a little forward of the toes, and the back is at an angle (about 45 degrees) that will place the bar over the middle of the foot.

    Stay in the bottom position for a few seconds to allow for some stretching. If you get fatigued by holding the position, your flexibility might not be quite what it should be. Stand up and rest for a few seconds. Then go back down to get some more stretching done and to reinforce your familiarity with the bottom position. This is the most