Squat: The bottom position

Yash kaushik
Yash kaushik

 | 1 minute to read
Exercise Science

Squat is a widely performed movement. It is important for us to know the right form, posture and, some science behind it, to master the movement.

Few myths about squat form and posture, > Squat parallel to the floor > Squat with your knees in line with the toes > Squat with shoulder your feets shoulder width apart > Look up while squatting > Squatting deep is bad for the knees Now, these above statements are not entirely incorrect but should not be implemented by all without knowing the science. Quote - “Nothing is wrong as long as you are comfortable with it and you see results.” The bottom position =============== We see a lot of different variations of squats and everybody has their own unique way to squat. The squat stance, depth, bar position, movement, and breathing pattern is different for everybody. However, the bottom position is where every perfect squat should look the same to generate the maximum torque and force to lift it up. It is important to keep our center of gravity over the mid-foot. During a barbell squat, it is important for the bar to stay right above the mid-foot not only at the bottom position but also during the movement. This allows the lifter to generate maximum force to lift heavy weights and reducing the risk of injury. In order to keep the bar over midfoot, it will require a more upright torso posture and knee to go forward past your toes (which btw is safe and not bad for knees at all). But the depth may vary from individual to individual. For this reason, depth parallel to the ground or hip crease parallel to knee joint is optimum for everyone. DO IT RIGHT OTHERWISE DON’T DO IT AT ALL! Cheers, Yash Kaushik Nutrition consultant, SQUATS

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