I spent the weekend in Venice Florida attending a continuing education course focused on fitness athletes and CrossFit-based strength and conditioning. Our instructor in the course was Dr. Mitch Babcock, PT, DPT.

The course introduced new vs old coaching models and reinforced several biomechanical principles that apply across many training backgrounds. Below are three concepts that can help you teach and analyze the squat more effectively.

1. Adductor Whips Are Normal Near Strength Thresholds

During the ascent phase of a heavy squat, a brief inward knee movement is common. This pattern, often called an “adductor whip,” usually appears when an athlete is close to their strength limit.

This is not a sign of poor form. It reflects the adductor magnus contributing to hip extension under high effort. The long-term solution is improved strength, not trying to correct a momentary valgus movement that is part of normal biomechanics at high loads.

Consistent progressive strength development helps athletes maintain better movement quality as the weights increase.

In case you are interested in more info on squat mechanics and the relative muscle contribution during the squat here are two articles that may be beneficial to review…

2. Femur Length Changes Squat Strategy

Femur length has a major influence on squat mechanics. It affects torso angle, knee travel, and overall movement strategy.

Athletes with longer femurs need more forward trunk lean to maintain balance. Athletes with shorter femurs may stay more upright. These differences are normal anatomical variations, not errors in squatting mechanics.

When an athlete is dealing with an injury, these structural factors matter even more. They guide how we modify stance width, heel elevation, squat depth, or load selection to make the movement safe and tolerable.

You can read more about this concept here:

3. Strength Provides Protection Against Injury

Higher strength levels are linked to better tissue capacity and lower rates of overload injuries across many groups. There is also strong evidence connecting overall strength with reduced risk of all-cause mortality.

Strength gives joints, tendons, and muscles greater resilience under training stress. This does not replace the need to understand injury history. It means strength development should be part of every program, with volume and exercise selection tailored to each athlete’s tolerance.

If you want a deeper breakdown of these ideas or want guidance with training and program design, you can reach out any time.

www.denniscolon.com