Squatting does not cause back injuries, but poor technique does. There are many ways to squat, and using proper technique, you can utilize one of the most functional exercises in existence to build strength and power with very little risk of injury. Consult your physician before beginning any diet or exercise program.
Proper Technique
Most issues can be avoided by performing the exercise properly. To do so, place a barbell on your shoulders and upper back, not your neck. Hold the bar firmly in place by pulling it forward with your hands as if you are trying to bend the bar around yourself. Hold your feet at least shoulder width apart and descend slowly by bending at the hips, knees, and shoulders until you are below parallel. Do not partial squat, as this places far more stress on the patella tendon, whereas going below parallel shifts the resistance to the posterior chain, which are the muscles of the hips and hamstrings. Stand up, initiating the movement by pushing your head and shoulders back and not straight up. This will keep you from leaning forward.
Common Mistakes When Squatting
Looking down can be a mistake, as it may cause you to round your back, which puts the back at risk for injury. Leaning forward is another mistake, as it definitely puts your back at greater risk of injury, increasing the amount of shearing force on the lower back. Using an artificial device to hold the bar in a fixed plane, like the "Smith Machine," which forces the bar along a pre-determined path, is particularly hazardous. Not only does the machine not meet your individual strength curve, the bar does not move in a straight line when you are squatting, and attempting to do so, or having a machine force you to do so, puts you at risk for injuries to your knees or your back.
Benefits of Squatting
Squatting builds strength, power, speed, and muscle. Performed properly, the barbell squat will strengthen most of the muscles of the legs, hips and core. Squatting can help your speed out of the blocks if you are a sprinter, improve your vertical jump, and like all other forms of heavy resistance training, it can help you improve specific bone density, which reduces your risk of injury.
Squat Variations
The front squat is a simple variation of the barbell squat. Hold the barbell on the front of the shoulders, with your hands on either side of your shoulders, palms facing up, and your upper arms elevated, allowing you to push back against the bar. Otherwise, everything else is the same. There is, however, less use of the lower back. When squatting, never squat without a safety cage, power rack, or competent spotters. Good training is safe training.
References
- "Medicine & Science in Sports & Exercise": Biomechanics of the Knee During Closed Kinetic Chain and Open Kinetic Chain Exercises, RF Escamilla, et. al.; April 1998
- "Medicine & Science in Sports & Exercise": Effects of technique variations on knee biomechanics during the squat and leg press. RF Escamilla, et al., Sept. 2001
- "Medicine & Science in Sports & Exercise": A three-dimensional biomechanical analysis of the squat during varying stance widths. RF Escamilla, et al., Jun. 2001
- "Journal of Strength & Conditioning Research": Relative Safety of Weightlifting and Weight Training, Hamill, 1994
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