Why are you still doing squats?
The back squat is a movement standard used to develop and evaluate athletic strength, and performed regularly in gyms in scholastic, recreational, and professional athletic settings. It is performed by placing a weighted bar that sits high on a rack, and having the individual situate themselves beneath the bar, and across the back of the neck and shoulder region, then carrying the load away from the rack in order to perform a squat. It is debatable by many coaches and trainers as to how far the knees should bend, and how much to load on the bar, as well as how much volume (load x repetitions) to perform. One thing that is agreed upon by trainers and coaches, is that the greater the squat weight, the more work that individual is able to quantifiably perform in that instance, thereby suggesting a kind of strength index which may translate to a promotion on a sports team. The movement is highly specific, and most of us, even professional caliber athletes, actually have to lift a super heavy bar on their shoulders except in the gym. Therefore the back squat has varying degrees of relevance in translating strength in the gym, to strength on the field. So I’m not against it, but here’s the deal...
The problem with back squats is that it’s not for everyone.
The back squat technique is a good way of evaluating overall strength of an individual so that in a sports context, the coach is able to place the individual in a position that may necessitate a greater ability of strength in order to be successful for that position. Think of football positions and who you would place on the defensive line...the bigger and most physically strong guys! Most recreational athletes and gym goers use squats to assess their strength, but also train in back squats to improve their squat max. It’s rather circular, and a highly specific context of improving performance. But depending on individual history, skill level, and relevance, the back squat may be doing more harm than good.
The back squat is equivalent to measuring a car’s 0-60 mph for time.
It informs the driver as to the car’s ability, and perhaps its desired function, and to appropriately use that car for such a capacity. It is entirely feasible to use a Formula 1 car in order to commute to work, but is it really practical? The squat max may indicate strength for doing a squat movement, but does it translate to a better golf swing, a higher jump, or faster 100 meters? It may up to a point, but which point is right for you? Just because someone can “out squat” someone else doesn’t mean they can out swing, out run, or out jump that other person.
So do you need a “0-60 mph” time?
For an athlete who is evaluated based on strength standards in order to be promoted to a particular role, it is. For recreational athletes and active individuals who like to go to the gym, this is debatable, perhaps most importantly based around the real application of risk to benefit AND relevance to that individual. It’s worth asking if there are other measures of strength and power for a particular individual that is more accurate of their actual need, rather than always using the squat max as a measurement of strength and power.
The risk of back squats.
One of the most common injuries that take place even with my well coached and supervised athletes involve spinal region pain from performing back squats. Lower back (even neck) pain can come from dozens of anatomical regions in the spine, but the predominant mechanism is compression injury along with secondary muscle strains that take place when the body fatigues and is pushed beyond its ability. Many regions like the disc, the facet joints, and the paraspinal muscles can be overwhelmed during a back squat, increasing the likelihood of compression injury especially if other risk factors are involved, such as a lack of mobility to the shoulder, hips, knees, or ankle. If there are inherent weakness to stabilizers such as the abdominal region or hip muscles, the back squat can be a greater risk than a benefit.
The benefits of back squats.
The back squat and the dead lift are technically the best moves to perform if you want to demonstrate the greatest amount of work per repetition performed. It involves using your entire body, including neck and shoulder girdle, your core, your legs, and your grip, in order to successfully execute a proper movement. It is also a good way to place a great amount of tension per unit of time. Which means, that even when you are not actually performing a squat, you still have to hold the weight on your body, which is still significant. It is also a good way of developing or maintaining muscle mass. The issue is whether the back squat is more of a risk factor for an individual than the benefit, and is it the only way that the individual can obtain strength and lean body mass?
There are alternatives to back squats.
Although the back squat is a conventional method for evaluating strength for many athletes, it is not the only way to assess or develop strength. I’ve addressed squat alternatives in a prior editorial titled “5 alternatives to back squats”. These include split squats, goblet squats, air squats, lunges, and isometric squats. They all involve a synonymous movement to the back squat with one very different element missing...equivalent impact and compression to the neck and lower back!
So if you are doing back squats, ask yourself the following:
Will you be promoted to a more desirable sports position if you increase your max?
Will gains in squat performance lead to substantial gains in your sport or movement function?
Do you have a history of spinal region pain, and from what cause?
Are you doing the same volume or weight on squats for months at a time?
Have you recently been supervised for form or technique?
These questions help to assess relevance when it comes back squats in your regimen, which will help determine if you are likely to be at more risk from the exercise, or from the lack of performing them due to the nature of your sport or occupation. Good luck gym goers, and get a good spotter from time to time!
Dr. Adrian Pujayana has been providing drug-free solutions for health and wellness to adults, athletes, and youth since 2000 through his private practice at Family Chiropractic Center of South Pasadena, a place for strength training and nutrition based health care.
