SQUATOLOGY

Recorded at the Can-Fit-Pro Convention

Toronto, August 2003

SQUATOLOGY

The science of squatting without injury

LEARNING OBJECTIVES
1.
2.
3.

Learn to squat with optimal technique.

Challenge industry myths regarding squatting.
Explore a variety of squatting methods.

SQUATTING IS A PRIMAL MOVEMENT!

Who should squat?

Singapore

Beijing

Why squat?
To improve physiology.
For basic health and
functional strength.
For base and
performance
conditioning.

Squat to Pump!

Only humans must

pump feces up hill!

With the advent of

the toilet came a
massive increase in
constipation!

Paul Chek, 2003. All rights reserved.

Imbibition: the taking up of

water by a solid body or gel.

Pressure variances in the spine

improve spinal hydration and
nutrition.

Pressure fluctuations in the

Diaphragm
Deep abdominal wall
Pelvic floor
serve to pump feces, lymph, blood,
feeding and cleaning the body!

Inhalation =
Axial extension
Extension
Supination
Retraction

Exhalation =
Axial flexion
Flexion
Pronation
Protraction

Weve been squatting

since the beginning of
time as we know it!
Squatting is a Primal
PatternTM movement,
a selective pressure of
Nature!
Paul Chek, 2003. All rights reserved.

HOW TO SQUAT
- for basic health and functional strength
Squatting rules:
1.
2.
3.

4.

If it hurts, dont do it.

a. Find out why it hurts and fix it.
Be clear about the difference between squatting
under heavy load and squatting as an A.D.L.
(activity of daily living).
Always build people in order of:
a. Flexibility/muscle balance
b. Stability
c. Strength
d. Power
Break the rules break the client.

Squat stance

Pelvic dimensions are very

individual.
Females have a wider
pelvic girdle than males.

Optimal hip flexion ROM is

intimate with hip abduction.

There is tremendous
variation in the femoral
neck and acetabulum from
person to person

Mechanics at:
Pelvis
Knee
Foot/ankle

Ref: Steindler, A. M.D. Kinesiology of the

Human Body. Charles C. Thomas, 1964.

Paul Chek, 2003. All rights reserved.

The mechanics of the hip will

influence the entire kinetic chain:
Squatting is a closed chain
activity - foot position will
influence knee-hip-pelvis-back
mechanics!

FACILITATING FORCE CLOSURE

CHOOSING A LUMBAR LIFTING POSITION

Prior history of injury?

Nuclear movement
is opposite spinal
movement! (next)

Ligaments need
exercise too!

60% 1RM or
Breathing
technique

Paul Chek, 2003. All rights reserved.

 Nuclear movement is opposite

spinal movement! (next)
Use tape to maintain lumbar
lordosis and give biofeedback.
Use pins to control ROM.

Holding a hyper-lordosis can

inflame facet joints.
Those with DDD and DJD
need both strengthening and
pumping.
Drink water!

DONT OVERDOSE ON IRON!

Introduction to axial loading of the

spine.

Maintaining leg strength with a back

injury.

Balance disorders.

SELECTING A BAR
Sizes:
15 lb. aluminum
35 lb. Steel
Standard Olympic
Lighter bars best for ladies and
introduction to weight lifting.
5

Paul Chek, 2003. All rights reserved.

SELECTING BAR HEIGHT

UN-RACKING
AND
RACKING

DONT GO ON A WALKABOUT
HIGH BAR OR LOW BAR?

Paul Chek, 2003. All rights reserved.

NEVER ON THE NECK!

Tremendous sheer forces on

cervical spine.
Ligament laxity and spinal
instability.
Osteoarthritic build-up.

ABS IN OR ABS OUT?

The abdominals are stabilizers

that serve respiratory function

The diaphragm is a respiratory

muscle that serves stabilizer
functions

HOW LOW DO I GO?

WHAT ABOUT
MY KNEES?

Paul Chek, 2003. All rights reserved.

WHAT ABOUT SHIN ANGLE?

Anthony is 66 tall @ 245 lbs.

Ron, a Power Lifter is about 57

SPOTTING THE SQUAT

Looking carefully for lower extremity joint

restriction to prevent unwanted spinal injury.

Hip restriction
Knee restriction
Karl has DJD of the L Knee

Ankle restriction

Paul Chek, 2003. All rights reserved.

RESTORING SQUAT FUNCTION

Comparative ROM assessment.

Capsular pattern?
- Trauma?
- DJD
- Age?
- Neck?
Stretch and test.
Squat stretch.

ARE YOU BORED OF SQUATTING?

Squatting options:
You must qualify your client for most of these squat options!

Front squat

Jefferson squat

Ball squatting

Renegade squat

Paul Chek, 2003. All rights reserved.

Dumbbell overhead press squat

Alternating curl-press-squat

Single-arm single-leg overhead

press squat to dead lift
Never try this if you have
high blood pressure!

Weights that dont hold still

Paul Chek, 2003. All rights reserved.

10

C.H.E.K INSTITUTE RESOURCES

1. Chek, Paul. Scientific Back Training. Correspondence
course. A C.H.E.K Institute Publication and Production,
1995.
2. Chek, Paul. Squatology. Correspondence course. A
C.H.E.K Institute Publication and Production, 1995.
3. Chek, Paul. The Golf Biomechanics Manual. A C.H.E.K
Institute Publication. 1999.
4. Chek, Paul. Scientific Core Conditioning.
Correspondence course. A C.H.E.K Institute Publication
and Production, 1999.
5. Chek, Paul. Movement That Matters. A C.H.E.K
Institute Publication, 1999.

REFERENCES
1. Goodman, C. & Snyder, T. (1990). Differential Diagnosis
in Physical Therapy. (1988). W.B. Saunders Company,
PA.
2. Steindler, Arthur. M.D. Kinesiology of the Human Body.
Charles C. Thomas, 1964.

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11

Paul Chek, 2003. All rights reserved.