Proper back squat technique

[CSta]

My question: In order to achieve the full range of motion for a back squat (as demonstrated in the patellofemoral syndrome video), should I progress to heavier weights, or should I continue to use my current weight (or even not use any weight) until I develop the full range of motion? Here's the background information:

When I perform a back squat my heels come up from the floor and I lean too far forward (as stated in Article 22). When I use the "toes and nose to the wall" technique (see video for treating patellofemoral syndrome) I cannot lower to 90 degress at the knees before I begin to fall backwards. Article 22 states that, "[t]o increase range of motion [among other exercises], do squats with weights at a depth that permits correct form."

Article 18 states, "4. Develop flexibility before increasing resistance. In general strength exercises initially use light loads that permit full range of motion."

I am currently squatting 25 pounds, and it feels rather easy. So, my question, again, is, in order to achieve the full range of motion for my back squat, should I progress to heavier weights, or should I continue to use 25 pounds (or even not use any weight) until I develop the full range of motion as demonstrated in the patellofemoral syndrome video?

Any help is greatly appreciated.

CSta

[Thomas Kurz]

You should begin with the easiest exercises (chair, kb squat) shown on the video.

[CSta]

Thank you.

[SimonG]

CSta,

I come from a weightlifting background and the problem you have highlighted here is quite common among people that are new to back squats. Quite often, the problem is as much one of balance as it is flexibility. One of the ways this can be addressed is to elevate your heel when doing back squats by placing a small weight disc under each heel. If you have ever seen a pair of weightlifting boots, they have a heel that is quite elevated and is also solid to prevent the heel collapsing as occurs with a normal running shoe. I would like to stress at this point that this was a method used to teach the correct technique and enable people to perform the exercise. I am not sufficiently knowledgeable to say whether there are detrimental effects on one's flexibility development from performing the exercise this way, and would defer to Mr Kurz's advice if he believes that this is not a good idea.

Hope this helps.

[CSta]

Thanks SimonG. It's somewhat of a relief to know that the problem is common.

[Thomas Kurz]

Begin with as high a “heel” as you need to complete the low squat and then gradually lower that “heel.”

[CSta]

Begin with as high a “heel” as you need to complete the low squat . . .

Mr. Kurz and SimonG,

Last night, I performed deep back squats in the manner you recommended. (Earlier in the week, I held onto a railing to assure the correct form and depth.) The object I used was just high enough to permit me to perform the squat properly and to lower until my rear touched my ankles. (I used a mat propped up against a railing as a guide for my knees and nose.) Performing squats in this manner felt much more effective that using a railing because I had to rely solely on my leg and hip muscles for maintaining balance and position. Using the railing for balance, it was difficult to hold on "just the right amount" to consistently require my legs/hips to do the balancing; when I would start to lose my balance, I would overcompensate.

[SimonG]

CSta,

Glad I could have been of some assistance. I agree with Mr Kurz's advice - once you are comfortable with the technique, work on reducing the amount of heel elevation until it is not necessary. Thanks Tom for adding the important bits I probably should have said from the outset.


Simon