The How to Squat seminar originally aired on February 27.
Click to download the study guide
Time Stamps
0:00 Intro
2:54 Section 1: Anatomy
16:09 Section 2: Force, Torque & Momentum Arms
19:35 Section 3: Basic Biomechanics of the Squat
45:16 Section 4: The Squat Intro (Set Up)
57:17 Section 5: The Walkout
1:01:15 Section 6: Finding Your Stance
1:09:26 Section 7: Bracing Your Core
1:20:10 Section 8: The Descent & Head Position
1:26:32 Section 9: The Ascent & Exploding Up
1:32:55 Section 10: Diagnosing Weaknesses & Ways To Overcome Them
2:04:31 Section 11: Common Issues
2:41:48 Section 12: Warming Up for the Squat
2:56:10 Section 13: Equipment
Sources
Aspe. Electromyographic and Kinetic Comparison of the Back Squat and Overhead Squat.
Bazyler. The Efficacy of Incorporating Partial Squats in Maximal Strength Training.
Bird. Exploring the Front Squat.
Bloomquist. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
Braidot. Biomechanics of front and back squat exercises.
Bressel. Effect of instruction, surface stability, and load intensity on trunk muscle activity.
Bryanton. Quadriceps effort during squat exercise depends on hip extensor muscle strategy.
Bryanton. Effect of Squat Depth and Barbell Load on Relative Muscular Effort in Squatting.
Chiu. Sitting Back in the Squat.
Chiu. A Teaching Progression for Squatting Exercises.
Clark. Muscle Activation in the Loaded Free Barbell Squat: A Brief Review.
Cotter. Knee Joint Kinetics in Relation to Commonly Prescribed Squat Loads and Depths.
Deforest. Muscle Activity in Single- vs . Double-Leg Squats.
Diggin. A biomechanical analysis of front versus back squat: injury implications.
Donnelly. The Effect of the Direction of Gaze on the Kinematics of the Squat Exercise.
Earp. Inhomogeneous Quadriceps Femoris Hypertrophy in Response to Strength and Power Training.
Ebben. Muscle Activation during Lower Body Resistance Training.
Escamilla. Knee Biomechanics of the Dynamic Squat Exercise.
Escamilla. A three-dimensional biomechanical analysis of the squat during varying stance widths.
Escamilla. Effects of technique variations on knee biomechanics during the squat and leg press.
Flanagan. Bilateral Differences in the Net Joint Torques During the Squat Exercise.
Flanagan. The limiting joint during a failed squat: a biomechanics case series.
Fonseca. Changes in Exercises Are More Effective Than in Loading Schemes to Improve Muscle Strength.
Fortenbaugh. The Effects of Weightlifting Shoes on Squat Kinematics.
Fry. Effect of knee position on hip and knee torques during the barbell squat.
Gomes. Acute Effects on Maximal Isometric Force with and without Knee Wrap During Squat Exercise.
Gorsuch. The Effect of Squat Depth on Muscle Activation in Male and Female Cross-Country Runners.
Gullett. A biomechanical comparison of back and front squats in healthy trained individuals.
Hirata. Effect of Relative Knee Position on Internal Mechanical Loading During Squatting.
Hooper. Effects of fatigue from resistance training on barbell back squat biomechanics.
Kellis. Effects of load on ground reaction force and lower limb kinematics during concentric squats.
Kompf. Understanding and Overcoming the Sticking Point in Resistance Exercise.
Lander. The effectiveness of weight-belts during the squat exercise.
Lander. The effectiveness of weight-belts during multiple repetitions of the squat exercise.
List. Kinematics of the trunk and the lower extremities during restricted and unrestricted squats.
Maddigan,. Lower Limb and Trunk Muscle Activation With Back Squats and Weighted Sled Apparatus.
McAllister. Muscle activation during various hamstring exercises.
McBride. Comparison of kinetic variables and muscle activity during a squat vs. a box squat.
McKean. Does Segment Length Influence the Hip, Knee and Ankle Coordination During the Squat Movement
McKean. Quantifying the Movement and the Influence of Load in the Back Squat Exercise.
McLaughlin. Kinetics of the Parallel Squat.
McLaughlin. A kinematic model of performance in the parallel squat.
Nuzzo. Trunk muscle activity during stability ball and free weight exercises.
Robertson. Lower extremity muscle functions during full squats.
Russell. A preliminary comparison of front and back squat exercises.
Sato. Kinematic changes using weightlifting shoes on barbell back squat.
Sato. Comparison of back squat kinematics between barefoot and shoe conditions.
Schoenfeld. Squatting Kinematics and Kinetics and Their Application to Exercise Performance.
Signorile. An Electromyographical Comparison of the Squat and Knee Extension Exercises.
Skinner. Kinetic and Kinematric Analysis of the Squat with and without Supportive Equipment.
McCaw. Stance width and bar load effects on leg muscle activity during the parallel squat.
Swinton. A biomechanical comparison of the traditional squat, powerlifting squat, and box squat.
van den Tillaar. The Existence of a Sticking Region in Free Weight Squats.
Wretenberg. High- and low-bar squatting techniques during weight-training.
Yavuz. Kinematic and EMG activities during front and back squat variations in maximum loads.