What is the perfect squat for your body type?
If you learn how to squat correctly, you can build an amazing body, one that is fit, firm, strong and young! And it’s actually not that hard to learn!
The problem with the controversy that surrounds the squat, and the proper way to squat is that few use common sense and while they learned a certain method to what they think is the best way to squat, they did not factor in what body part is being loaded the most.
What I mean by that is, when you do a power squat, your hips move the most so your low back also has more of a load, while in an Olympic squat, it’s your knees that move the most and so they are the ones absorbing much of the load.
I know it may seem confusing however if you think of your body while standing totally upright, every bone is stacked on top of the other. And as soon as you decide to squat, whether you move your knees first or your hips, that joint, the one which moves first, will be the one taking the brunt of the load.
Having said that, now we can take a closer look at the physics behind lifting, in this particular case, the power squat, and how to squat with the correct technique to avoid injury.
By the way, before we get into that, it’s worthwhile to note that a body rarely injures itself in one moment, unless it’s an acute blow, rather, it’s the continuous repetition with poor form that slowly and steadily damages tissue under the skin until the day it fails you.
And for many who try to learn how to do a squat, they do not have proper technique while doing so, and it’s their knees and back that get take a beating and get injured.
How to teach yourself to squat with proper technique using the “sweet spot”
When you’re first learning how to squat using the power squat, you need to find your “sweet spot”. The “sweet spot” is the ideal position whereby the knees and the hips both move just far enough off of the body (an imaginary line that runs up and down through you) to create the most power possible.
Now, if you’re a natural lifter doing power squats and you are shorter with a shorter thigh bone (femur), then knee movement is minimal, however for most of the population whose thigh bone is average to long, that position would cause more harm than good, especially in the low back. It would also give you less power in your squat.
So, to find your “sweet spot” you need to remember two basic rules on squat technique:
1) You chest always faces forward (and not by giving a huge arch to your back to “banana” the spine even though your torso is angle lower)
2) Keep the barbell on the heels
If you follow those two rules, all that is left for you is to find out how far back your hips will go and how far forward your knees will go to give you maximal power, and of course a real life natural squat.
Unfortunately, it is a game of millimetres to find that perfect “sweet spot” and it either has to be felt or it has to be coached, as it is a trained eye that can nail it, causing your squat power to increase a ton!
I’m going to do my best to help you find yours! What I did was I made this video for you to show you how to squat.
The woman in this video has a very long thigh bone and when she does her power squat, her knees have to move pretty far forward to do the squat properly.
What I would like you to do is to watch the video and watch how she does a squat, in this case, a power squat. What you’ll notice is her bum/hips draw back very nicely, however not too much to add strain on the back.
And because her legs are so long, her knees have to travel a fair amount forward as well.
Her other option is the squat many are taught to do in fitness and in sport, which is keeping the knees behind the toes and drawing the hips/bum way back, however if you think about an NBA player would this squat work for him?
Your thigh bone dictates how much pressure is on your back, as it is its length that will either:
A) Keep your bum going back even further if you keep your knees behind your toes or….
B) Allow your knees to move more forward to find your ideal “sweet spot” while still having your hips/bum behind you
Enjoy the video and always train and learn with an open mind 🙂