Proper Squat Form

Youtube - Squat University

Squat University is run by Dr. Aaron Horesching. He is HIGHLY intelligent and detailed in his approach to lifting.

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IIRC it hits the posterior chain more, and some claim it's easier on the knees.

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More to do with hip torque than posterior chain, but yes, it’s easier on the knees.

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Not necessarily. A HS strength coach may be very knowlegeable. OTOH it's often given to the guy with the least seniority whose expertise consists of a few seminars and a lot of bro science.

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This is very, very true. A lot of high school S&C coaches are not CSCS certified or have real experience training athletes.

A lot of it results in a similar argument that people have between conventional and sumo deadlift. It’s the same exercise, just emphasizes different muscles based on foot/bar placement.

As long as someone is getting parallel, it doesn’t matter IMO. Do what feels right for you body and gets you parallel.

bayoumuscle21,

When I read the beginning of your post, I knew that was 100% Coach Hatch.

Proud to say I was working for him from 2003-07 and we never had a SINGLE injury at Spectrum. Some people/gyms/programs don't agree now but there should never be a weightlifting related injury.

I can't wait until my distance running off season to get back to Tuesday:back, Thursday:front.

I just finished my first marathon and realized how weak I am now versus the days of box step ups & the 4 day Hatch plan. I need the leg drive & explosion I had back then to be the best runner possible.

I think a lot of the responses have been very good. I am going to give my opinion as an orthopedic surgeon who has previously had anterior knee pain issues and worked with one of the barbell medicine guys in his home gym to overcome it. Also I am a huge believer in strength and resistance training to prevent injuries and age related falls.

A wide tow out position engages more of your abductor muscles, which are large and strong. I belive this helps squats feel easier and lifter go heavier. I see a problem when people uncertain the vastus medialis, which can lead to patellar tracking issues and anterior knee pain. I would prefer my patients squat toes forward slightly shoulder width apart. The most important aspect is having a butt back first trigger and making sure the knees stay behind toes. Also preventing the knees from dipping in as you begin to drive up, which I feel is often due to increasing weight too quickly.

Hatch is a fricking legend.

My son also points his toes out at a 30-45 degree angle when squatting. This is the most natural feeling angle when I did them in the past. I'm not sure if it's correct but it's always worked well.

bayoumuscle21,

Best thing about learning proper form is it sticks.

I'm a 36 year old office guy that can stop my car at any gym , throw on my weightlifting shoes, and have better form, feet & technique than 95% of people in there. It never goes away but that was due to the broomsticks, empty bars, and form for everyone before weight.

My wife has patients needing ortho referrals all the time because they tried to c&j for fast sets of 10 when they can't pull from the floor correctly.

Same for squats, too much too fast and they blame the exercise, not their form , for the mishap.

Fyi, I was the white guy that worked the platforms opposite of Jeff Earls ...initials RS

Funny story--> also the guy who would simulate a post defender for Brandon Bass until 1am when he was in town..except I was 6 foot & 195 back then & he left me bloody & sore for weeks ...good side money haha