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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.

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