Squatting

The drill is intended to support progression toward a better squat position. The drill reinforces posture, breathing, knee tracking, and force through the heels. Keeping heel contact while allowing forward knee travel helps load knee structures more appropriately. A squat pattern preserving heel contact, knee travel, and diaphragm stacking is presented as safer and more useful for loading the knees. Shift squats serve as a tool for practicing and improving squat mechanics in addition to stretching. The quadriceps remain important for knee stabilization and athletic force production. A hinge is defined by posterior pelvic displacement and more horizontal hip loading, while a squat is defined by more vertical pelvic displacement. A squat does not require the tibia to remain vertical at all times. The source distinguishes a squat from a hinge by vertical pelvic displacement, forward knee translation, and spine position in its model. The starting version of the drill calls for only a slight knee bend and a moderate forward knee position. The drill lowers only to partial depth, about one-quarter to one-half of a full squat. The weight or implement used during a squat should remain dire…