Ready to Run by Dr. Kelly Starrett and TJ Murphy, (07) Standard #4: An Efficient Squatting Technique, Notes

Post date: Apr 29, 2017 5:46:13 PM

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Chapter 7. Standard #4: An Efficient Squatting Technique

• • 1. Q: Can you squat correctly? This standard is about having good hip and ankle function. The ability to perform a deep squat using good movement patterns with proper hip function is foundational in being ready to run.

    2. There are two tests involved with this standard:

       1. Can you perform a squat with good technique using the patterns the body is designed to squat with?

       2. Can you maintain a minimum of 10 good clean air squats using the Tabata protocol?

          1. 10 good air squats plus 10 seconds rest times in 8 consecutive periods of 20 seconds.

    3. Key Motivation. Squatting well is the foundation of good movement patterns that allow us to access the power from our posterior chain and protect us from injury. Meeting this standard translates to proper hip function and an understanding of what good mechanics feel like.

    4. Mobility exercises for efficient squatting. The best way to improve the squat is to do a lot of squats and spend time in a deep squatting position. Also, bias these mobilizations:

• • • 1. Couch Stretch (p14)

      2. Banded Ankle Mobility (p. 206)

      3. Posterior chain banded floss (p. 238)

      4. Super Floss (Posterior chain banded floss with compression) (p. 238)

      5. Low Back Ball Smash (p. 242)

      6. 10-Minute Squat Test (youtube 2010)

• • 5. Briefing. The reward we get from analyzing, fixing and developing squatting ability is the ability to activate the all powerful glutes and open up a clean flow of hip drive when running. The experience of having a lot of pop in the ground and the feeling of flying is hip drive.

• • • 1. Knowledge is power. Squatting is the most effective way to illuminate any movement problems. By exposing dysfunction in our mechanics, we can fix them to prevent grinding down with chronic injury.

      2. Add a dose of endurance testing to the squat standard to glean even more information about what’s mangled or missing in movement patterns fundamental to both running performance and joint health. Endurance is important because mechanics go to hell with fatigue, putting the body at risk for injury.

      3. Knowing how to squat well makes for a more functional person. Mastering the squat gives both running and life a boost.

• • 6. Test #1. A basic good air squat. Take a video of the squat. The task is to do a squat with the hips dropping below the knees, then returning to the start.

• • • 1. Steps:

         1. With the feet just outside the shoulders, the classic power stance in athletes--picture getting ready to do a standing long jump or return a serve in tennis.) Position the feet straight or slightly open, but only slightly. Pigeon or duck feet are faults.

         2. Activate the butt and posterior chain with the feet straight by pretending to screw two dinner plates into the ground. We should feel the arches, hamstrings, hips and muscles that support the trunk turn on. With both feet exerting external rotation.

         3. Drive the knees outward. By keeping the heels on the ground and driving the knees outward, we prevent any inward knee (valgus) movement.

         4. Drop the hips below the plane of the knees without extending the knees over the feet. The air squat needs to be deep enough that the hip crease at the front of the leg drops below the plane of the knees.

         5. Keep the knees from extending over the feet. Knees do not break from vertical with the toes. By keeping the shins vertical, we unload stress from the knees, leaving the hips and hamstrings to do the work of the squat. Vertical shins enable us to take advantage of all the safe power and stability that the posterior chain can provide.

            1. When the the knees drive out past the front of the feet and the shins break vertical, the shear and stress wreak havoc on the knees.

            2. Focus on loading the hips and hamstrings. If we eliminate this fault, we will begin to notice how little toll deep squatting takes on the knees. If we’re doing it right, the knees breeze through the movement.

         6. Hang Out in the Squat Position. Spend time in the squat position. To develop better mobility, spend 10 or more minutes/day in the squat position.

         7. Use a Support. If hips are weak and tight, heel cords are shortened or we have any other mobility or strength restrictions, use a pole as a support to collect minutes in a deep squat position.

         8. Faults:

• • • • • 1. Knee Valgus. The knees collapse inward to a valgus position. Under load, soft tissues in the knees are burned. Both knees and arches mustn’t collapse inward.

          2. Duck Feet. Neutral feet prevent the collapse of the arches and knees inward.

• • • 2. Test #2: The ability to do a lot of good squats when fatigued.

• • • • 1. This test tracks the various fluctuations that might impact training throughout the year.

        2. In a compressed period it reveals a lot about motor control patterns and range of motion of the ankle and hip. Use video to analyze performance under the duress of metabolic load, making the invisible visible.

        3. Knowledge of the squat and all the working parts translates to monitoring our running form.

        4. The tabata protocol (8 intervals: 20 seconds of work + 10 seconds of rest) is a killer tool for exposing weaknesses in a safe setting They quickly introduce fatigue without risking injury. Any range of motion problems will come to the surface, as well as any favoring of one side over the other. It also gives us a universal feel of how to load the hips and hamstrings.

        5. Steps:

           1. Perform a thorough warm up. A high intensity workout means the warm up must match: air squats, jump rope, burpees, push ups, and mobility exercises. We want to be hot and sweaty before starting the tabata test.

           2. Set up a video camera and a clock or timer. Work times come fast and furious. Know when they start and stop.

           3. Keep the feet neutral throughout the session. By looking out for the feet wanting to turn outward. If they do, those squats don’t count.

           4. Begin the first 20 second interval. Do good squats and count them. As many as possible in the 20 seconds.

           5. Rest for 10 seconds. Grab some air and get ready.

           6. Repeat the pattern for four minutes, counting the number of squats in every interval.

           7. If the knees cave in or go beyond the feet, the rep doesn’t count. Only good reps count. 10-15 good squats per interval will serve the purpose of baking a good squat pattern into the body.

• • 7. Runner to Runner. We don’t want any hypermobile positions. Normal is what we are going after. Having the range of motion to perform a deep squat is key to simply being healthy. If we load the hips and hamstrings by lowering into a squat properly, we feel practically zero stress on the knees. The power to squat is generated by the large muscles of the hips. They are large and virtually inexhaustible. Done correctly, high rep squatting (up to 300) stresses the lungs more than the muscles. Daily squat work preserves clean posture and healthy hip function.

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