by blake beckcom SQUATS
work out What’s Best For Your Body? Have you ever noticed how many different variations
people have of a simple squat? How are you supposed to know which one is right? Chances are, you see a lot of variations. People have
differing opinions on foot and weight position, and the amount of weight to squat. There are a lot of variables, but it isn’t too hard to figure out the best way do them. Like most exercises, the form of your squat depends on your goals and how your body moves. The following are the most confusing aspects of a squat: toe positioning, width of stance, and load positioning.
Toe Positioning Are you supposed to point your toes out, in or face
them directly forward? This is a common issue that comes up and the answer (like many others), is that it depends. Toe positioning depends on your anatomy, training goals and what is comfortable for you. No two people are exactly the same, so squats will vary as well. First thing to remember is that squats are done
from your hips. If toes are pointed out, it means your hips will be rotated externally. If toes are facing forward, your hips will be in a neutral position. Consider your training goals and background: Standing straight with your feet parallel is an athletic position that allows you to generate more power. With toes pointed out, you can do a deeper squat, which has its own benefits. If you walk with your toes rotated out naturally, you will probably squat better in this position. Just listen to your body to figure out which toe position is best for you.
How Wide Should You Go? How far apart should you have your feet: Shoulder-
width, hip-width or something else? The three basic squat widths are wide, medium, and narrow, each with their own benefits. The medium (or neutral) squat is hip-width and
is great for increasing one’s athletic performance. When your feet are much wider than hip width apart, toes are most likely slightly turned out, sometimes referred to as the “sumo squat,” a great position if you want to get depth in your squat. It hits the inner hamstrings and butt big time, further activating your glutes and with this stance people can typically tolerate more weight. When the feet are narrower than hip width, which is not as popular because it’s difficult to control, easily highlighting mobility issues with one’s hips, ankles, and upper back. Again, you have to pick which one is best for you and which will help you achieve your goals.
Load Positioning People hold their weights in different spots and
use different weights. Some use kettlebells, others use barbells and the most common holds are the goblet, shoulder, back rack, and front rack. The goblet hold, with the weight in front of your
chest, is usually done with a dumbbell or a kettlebell. It is the best basic squat to do when learning form because you balance your weight over your feet, rather than leaning forward with your torso over your feet. The shoulder squat allows you to squat more weight than the goblet and requires more control, so you don’t lean too far forward. Once you lift weights above shoulder height, you have to work harder to control the lumbar spine. If you suffer from low back or lumbar spine problems, this might not be the best position for you. The back rack is when you support the barbell on your upper back. This the most common position because a lot of weight can be tolerated when using back and leg muscles. It can either be done from a high-bar or low-bar position, depending if you want to lift heavier weights or do more reps. The front rack works quads more and in the back rack the butt and hamstrings. In the front rack, your shoulders and chest support the bar—similar to the back rack—it just impacts the frontal of your body more. Big muscles generate more growth hormone,
burn more calories and can add more definition and tone to your overall body. So, don’t skimp on squats, and don’t blindly follow what other people are doing. Think about your goals before deciding which method is the best for you.
Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. For more information or to schedule a free fitness diagnostic and private training session, call 619.794.0014 or go to
fitnesstogether.com/mission-hills.
AUGUST 2018 | RAGE monthly 47
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