[Vol. 38] Cultivating the Squat: A Form Revolution After 10 Years 🦵🏽🛡️
Don't let your knees go forward—that's what I was taught back then 🔁
The first thing I was told when I learned how to squat in high school.
“Don't let your knees go past your toes.”
Back then, I believed that teaching and stuck to that form.
Looking back now, I realize I assumed it was the only correct way, even though it doesn't necessarily suit everyone.
I was reminded once again that knowledge always needs to be updated.
Of course, as a physical therapist, I don't make such “assumptions” when instructing patients.
I have always proposed the optimal movement and exercise methods for each individual, tailored to their specific physical characteristics and condition.
My job is not to decide whether to let the knees go forward or not, but to determine which movement is safe and efficient.
But—
for some reason, I hadn't been able to apply that thinking to my own training.
Even though I understood it in my head, I couldn't let go of the “old form” my body had memorized.
The catalyst was a junior physical therapist 🔍
One day, I had a talented junior physical therapist look at my form.
The comment they made stuck with me.
“Because you're trying so hard not to let your knees go forward, the strain is going to your lower back.”
It was a “compensatory movement” I hadn't noticed myself.
In my attempt to protect my knees, I had been balancing the load with my lower back.
The courage to change form, the resolve to lower the weight 🧘♂️
Honestly, I felt uneasy about a “form where the knees go forward.”
It was a movement I had avoided for over 10 years. I even felt like my body was rejecting it.
But, trusting the reliable advice, I decided to first lower the weight and rethink my form.
A new sensation, the true “effectiveness” of the squat ✨
After changing my form, the first thing that surprised me was—
how much easier it felt on my lower back.
And,
the load on my legs had clearly changed.
I felt it “working” more effectively than ever before.
I felt like I had finally touched the essence of the squat exercise.
The choice to use a pad—the optimal solution for me 🧱
When I squat, I use a pad on the bar.
Seeing people who can carry heavy weights securely without a pad—
I think that is truly cool.
I honestly admire that imposing form.
That is why I have tried it many times myself.
But the pain in the area where I carry the bar was worse than the pain in my legs, so I couldn't focus and it didn't go well.
Since then, I have used a pad without hesitation.
I can carry it stably
The burden on my neck and shoulders is reduced
As a result, I can focus on the squat movement itself
Everyone has their own reasons for their style and preferences.
That is why continuing to face it in a way that suits me is what 'strength' means to me right now.
To be honest, I still have deep respect and admiration for those who can handle heavy weights without a pad.
But I will continue to face it with my own body, in the way I can right now.
I believe that maintaining that attitude is my own form of 'sincerity'.
Spot the mistake—can you notice it? 🧐
Does your current form look safe?
But if you look closely, there is onemajor pitfall.
A squat rack should naturally have the 'things that ought to be there' on both sides.
What if your feet wobble? What if you collapse while squatting?
The 'safety bars' are your lifeline.
The height and orientation on the left and right, andwhether they are even there in the first place.
Basic safety is the first training gear you should re-examine.
By re-examining it, you will come to love squats again 🌱
By changing my form,
the feeling that 'I hate squats because they hurt my lower back' has gradually disappeared.
And above all, I don't think at all that what I learned in the past was 'all wrong'.
For the me at that time, it was the 'correct answer', and
it is because of that accumulation that I have the body I have now.
However, it is only now that I have gained experience that I have realized there is a form that suits me better.
Being able to properly face the squat once again.
I think that change is what 'growth' means to me right now.
Please be careful ⚠️
This article is based on the author's own experiences and thoughts, and
it does not recommend any specific training methods or practices.
💡 The optimal method varies for each individual depending on their physical characteristics and circumstances.
🏋️♂️ Please perform any new movements or use of equipment safely and within your own limits.
⚠️ All practices and decisions are made at your own risk.
Fields, bodies, and investments—a way of life that keeps on tilling.
Renji Enko