Through my career as a trainer and trainee I learned a great deal about squats. I have tried many variations myself. As a trainer I have seen many variations. What I find that works for the general public is to use specific squatting techniques to reach certain goals. If you want to lift a lot, there are squats to improve that. If you want to jump higher and run faster, there a squats for that. If you are looking to boost energy expenditure in training, there are squats for that. Also, there are squats that simply just suck. The squats that win the suckiest squats of all time awards are the notorious Smith Machine Squat and the Swiss Ball Squat (with the stupid ball against your back and the wall). These two annoying squats really do nothing more than cause improper squat technique and damaged joints. However I still see them being prescribed to trainees who are new or who state "squatting hurts my knees". My answer to that is "Oh really, so I guess you must be the only person in the world who takes a dump standing." This is for those new jedis looking to squat properly and not perform the wrong squats.
So, many newcomers to training have amazingly awesome hopes and goals. What we know is before this highly motivated individual embarks down the fitness road, he should build a proper "functional" foundation. All the exercises including squats should recruit perfected movement patterns, strength endurance, and neuro-muscular efficiency ( AT FIRST!). Once this point is complete the sky is the limit. So for the newbies the squat should be what I call the perfect learning squat.
The perfect squat is more focused on posture throughout the motion than on load or reps. The checkpoints:
1. Feet straight forward and hip width apart.
2. Shoulders back and down with a slight chin tuck.
3. Lower "core" area tightly brace (this includes preservation of the low back arch).
4. Form is maintained throughout motion.
Now, dropping the glutes below parallel is not part of the checkpoints for new guys and gals, because it simply is not as important as holding the posture. If he can do it... fucking great! If he can't drop that low ...oh well...it will come in with proper training.
This perfect learning squat is also the key to hip extensor progression. Master this and you will be a better squatter, runner, and jumper.
Just to make it perfectly clear on what a new guy or gal shouldn't be doing, the following are types of squats that work well for more advanced trainees with reason to squat like this:
1. No box squatting with a external load (barbell, dumbbell, bands etc) - The only guys and gals out there that should do box squats are those looking to squat the most amount of weight possible. Mainly, the big powerlifters and powerlifting wannabes fall into this group. Box squat just causes all kinds of trouble with the low back. People who box squat may put up impressive amounts of weight, but most likely they all get out of bed like Fred Sanford in the morning.
2. No jumping onto high plyo boxes - This is absolutely fantastic for building reactive power in jumping athletes, but looks like shit when a new jedi jumps up to a plyo box practically pulling his knees to his ears and lands with a big crash. I see it a lot and it must feel as miserable as it looks. Before you get to jumping squats, Skippy, make sure you have a damn good squat working for you. In fact you better be at the point where you can do some one legged squats without much trouble.
Lastly, let me leave you with the smart way to progress your squats:
1. Perfect Learning Basic Squat
2. Deep Squats
3. Deep Squats with Hands Overhead
4. 1 Leg Squats
5. 1 Leg Deep Squats
6. Jumping Squats
7. From Plyo Box Drop Down and Immediately Jump Up to Stabilize in a Squat
Of course there are exceptions to this rule. New trainees with flat feet or damaged ankles will need to widen their stance. If that does not work, raise their heels. Those who have already sustained some traumatic knee injury will stay at partial squats and do more one leg squatting drills than others. A rule of thumb is to get a decent assessment from a damn good trainer or sports therapists.
Now use the squat wisely young Skywalker.
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