S B Coaches College - My Stance on Squat Stance




		My Stance on Squat Stance Gray Cook MSPT, OCS, CSCS

I totally agree with the statement that loaded squats must be executed with a slight toe out stance of up to 7 – 15 degrees. Many will think we do not agree with this statement because the FMS tests the squat with no out-turns. That is not how I squat and I never train anyone to squat that way, regardless of the load. I don't allow the out-turn during testing to simply force the mistake of pronation, valgus, and make hip slides and trunk rotations more obvious for screeners of all levels and background. This increases the level of reliability for the FMS screen for everyone. For that same reason our lunge test (which is not even a lunge - it is actually a split squat - it only stresses the components of the lunge pattern) is done on a 2x6 to force the narrow stance that produces predictable compensations. For similar reasons that is why we do the FMS screen when the athlete has had no warm – up as this increases the compensations and makes it easier to score.

I think many confuse training the squat with testing the squat. Just like the clinical test for rotator cuff weakness is done in a totally non-functional position, so is the squat test. Some still think we train the cuff that way but we train it functionally and only test non-functionally for purposes of isolation without integration (and to provoke symptoms if cuff problems are still present).

I learned long ago in manual therapy to take up the slack in a joint to truly test the integrity of the joint. That is what the "no out-turn squat" produces. It simply takes up any extra slack in the system and hopefully we all have enough buffer to squat without the out-turn. This stance is not expected to have the function or stability of a loaded squat.

I noticed early in my training and lifting experience while watching many squatters of many different body types that three categories of squatters emerge very quickly - They are:

1) Those who squat with the out-turn that produces optimal power but have the ability to modify the amount of out-turn to meet the needs of the particular lift they are performing. These lifters can go narrow or minimize the out-turn if they want to but choose to find that perfect fit out-turn for their needs in relation to the load/lift.

2) Those who squat with the out-turn that looks much like the first group but have no options because the out-turn is their end-range. They look great in the pattern they are doing and look very much like group one with one exception. They have no where to go but out. As they age or get a belly or tight quads they only turn out more and more until their stance eventually exceeds the squat rack...

3) Those who cannot squat and perform the "Back-Squat start position followed by a good morning / dead lift combination only to return to the Back-Squat start position thinking they just squatted" exercise. This is actually a hip hinge on a mostly fixed knee and tibia position. We have all seen it and it only gets worse.

Therefore, these are the reasons we test the Functional Movement Screen the way it is tested. The FMS screen is designed based on literally thousands and thousands of clients that have given us enough feedback so we are able to know what the compensations are telling us and how to correct them using a few simple exercises. This is also the reason why we teach the loaded squat the way great lifters squat. The test squat and the loaded squat are two different patterns needed for two different skills.