Skip to main content

Squat Analysis - Which Squat is Right For You?

 Hey y’all! A couple of weeks ago I shared a video representing two different styles of goblet squats and asked you all which you preferred. Well I have finally gotten around to my analysis and would love to share the video with you. You can watch it right here. 

So which squat do I prefer?  If you watch the video you'll see it's mostly Squat B!  Now there is nothing wrong with Squat A for some, and for those of you who chose it, keep on doing it that way if it feels good. But…I have been training bodies for 20 years and the majority of the body types I train end doing best with more of a squat B version. A lot of your preference depends on your body type and age.  Do you have a tall torso? Weak knees? Tight ankles? Prone to valgus collapse? Valgus collapse is when the knee caves in. Weak back? Let’s do a little analysis on the two.

Squat A, which I see in many people, leads more with the knees, pulls the butt down to a lower position, gravity tends takes over and this lack of loading not only cause one to hang off the knees and hip ligaments, many times discs in the lumber can get compressed. In the video I explain the risks associated with doing it that way. It can feel good and honestly, I used to do my squats this way when I was in my 20s. It can feel great when you are younger and injury free, but as we get older it could lead to some injury. If you prefer squat A, do you feel the stretch in your knees? If you have any back issues, it could put you at risk for injury. As we get older, the lumbar curve is very important when you're loaded.

So I chose B or let's say a happy medium in between the 2. Why? I’m looking for longevity. In squat B I am still leading with my knees, but I am pulling both down and back into the squat, not using any gravity. I do not feel any pull across my knees or hips, in fact I can feel it in my glutes, inner thighs, hamstrings, quads, and abs. This squat does not put any compression on my lumbar spine and the positioning and slower pacing on the way down, forces you to have the mobility and tension to pull and push.

In the video I even show you some differences with squat A and B with my shoes on.  Believe it or not, a squat can be safer with shoes on for some people, especially if you have ankle restrictions. Adding heels lifts while you're working on enhancing your ankle mobility, can help you get more depth in your squat which helps you recruit more muscles and takes the pressure of hip flexors and knees.

Now what if we combined them both?

Check out the video so you can see different ways to play with the two types of squats and merge them together.  In addition, you can see some analyzation of different people with different body types performing the squats.  

I hope you enjoyed analyzing these two types of squats with me.  Remember, always actively pull yourself down into the squat, don’t just drop.  Keep the tension throughout, stay tight and try not to lose your lumbar curve completely otherwise known as a butt wink at the bottom of your squat.

If you have any questions about squats, feel free to leave a comment or send me an email through my website.

If you like posts like this make sure you're subscribed to my newsletter or simply try one of our Featured Video Workouts of the month for free here with the promo code provided below. 

Just use coupon promo codeloyalsubscriber and you won't have to pay a dime. 



SIGN IN - if you've worked out with me before.

SIGN UP - if you're new!


Most Popular Posts

What Doctor's don't tell you after a C-section

I have now been through 2 C-sections since writing this blog post and thankfully I've recovered beautifully from both with the appropriate progressions. For those who are new and are just finding me. WELCOME! First let me say I did NOT want a C-section. I did everything in my power to avoid the first and even the second. I'm a kettlebell fitness strength and conditioning coach who relies on her body to share, teach, educate, and I was under the impression that having to give birth via C-section would and could destroy my body and career. Boy was I wrong! If you're feeing the same way, start by reading this article I wrote many years ago that still applies today! Many people have asked and here is part of my experience.  I don't claim to be a medical expert but not only have I successfully healed my C-section, my abdominals are no longer numb, and I've successfully helped others who've had multiple C-sections (even some 20 years ago) find their core aga

Let's Talk About Butts (Butt "on" Workouts)

To lift or not to lift, that is the question.  Despite the popular sayings, "Strong is the new Skinny" or "Strong is the New Sexy," there is still a large portion of the female population that will shy away from lifting solely due to their fear of bulking up or building too much muscle.  I'm not going to tell you that heavy weights won't help build muscle and I'm not going to deny the fact that some women can build muscle easier than others.   Let's start with the photo below.  This is a nice example of the female backside that shows two different body types.  The woman on the left falls in the category of an ectomorph, which generally means skinny, little muscle, and a very high metabolism.  She could probably eat what she wants and stay skinny.  If she committed to a butt strengthening and enhancing program, filled with exercises such as squats, deadlifts, and kettlebell swings , developing the butt on the right would still be unlike