Jim Bell, PhDc

The IFPA Personal Trainer Certification Manual, The Book on Personal Training, Bell 2004, lists the proper biomechanics for all the basic weight training exercises including the squat.  This article is going to get you to look at the squat in terms of Risk-Benefit Ratio vs. Right or Wrong.  Review your manual for additional information on the squat as well as the other exercises.  The following information will serve to qualify the techniques recommended by the IFPA (as well as the ACSM & NSCA).

Head position (Neutral): There is no benefit to any other position, but there is a substantial increase in risk.

Barbell resting high: (on neck, on or about C-7, cervical vertebrae 7).  The area surrounding C-7 offers little or no support for a stainless steel squat bar.  The excessive pressure on C-7 can lead to an increase risk of serious injury.  The benefits are the increased stress on the quadriceps due to the ability of the lifter to remain more upright throughout the full range of motion (ROM).

Barbell resting on top of scapula: (on top of trapezius 1 and posterior deltoids).  This is a far more comfortable position; and far safer on C-7.  This position eliminates the need for foam bar pads that are both a hygiene and safety risk.  This position is preferred by power lifters since the shorter lever arm increases total strength and enables the power lifter to handle more weight.  Power lifters use a strong Weight-Lifters Arch (posterior pelvic tilt) to keep the body upright during the squat so there is little or no decrease in stress on the quadriceps.

Do not exceed knee toe line: Creates far less stress on the knee joint, though the increased need for a Weight-Lifters Arch can increase stress on the lower back joint (proper use of GPO { see manual} reduces risk.  Additional benefit is maximum leverage for strength from the quadriceps as well as hip gluteals and hamstrings (yes hamstringshamstrings are activated during hip extension).

Exceed knee toe line: Easily accomplished with bar testing high (on C-7), knees will probably need to exceed knee toe line to maintain balance.  This position takes stress off hips and glutes and puts additional stress on quadriceps.  The risk is dramatically increased stress to the knee joint and ligaments.

Knees move inward (medially) during the squat: There is no benefit and dramatically increases stress to the knee joints and ligaments.  This medial movement is generally caused by either weak hamstrings (hamstrings should have at least 75% of the strength of the quadriceps, if they do not, the hamstrings can not stabilize the thigh during knee flexion under load, a common problem with female athletes and the primary reason why female athletes suffer 10 times the hamstring tears that male athletes have or weak vastus medialus). 

Hips remain under shoulders at bottom of squat: This is the best position for decreased risk of injury to all joints and for maximal strength from quadriceps, hamstrings, hips and gluteals. 

Shoulder-width stance: is a normal stance and equally distributes the weight on thighs, hips and gluteal region.  It also equally distributes the stress on vastus medialus, vastus lateralis, vastus intermedius and rectus femoris.

Narrow-stance (feet closer than shoulder width apart) squat: The benefit increases stress on quadriceps and specifically the vastus lateralis. The risk is the increased stress to the knee joints. 

Wide-stance squat: The benefit is maximal stress on the vastus medialus hip and gluteal muscles.  Many power lifters feel this is their strongest position.  The risk is increased stress to the hip joints.

Squats are the king of all exercises.  Performed correctly, squats can be your best friend and naturally increase growth hormones, testosterone and other bodybuilding hormones. Performed incorrectly, squats can become your worst nightmare dramatically increasing risk of injury.