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The Squat

The Squat

About me:

Team-Simon REPs Level 3 personal trainer

BSc (Hons) Strength + conditioning, sports-rehabilitation and massage

SMA Accredited Sports massage practitioner

My main interests:physical performance enhancement

strength development

Overview:

Definition

Purpose + benefits

Myths and misconceptions

Factors affecting squat performance + solutions

How squatting can help me

Definitin

Definition:

To crouch of sit with one's knees bent and one's heels close to touching one's buttocks of back of the thighs.

(Oxford dictionary)

The squat:

Purpose:

To develop pushing strength and power in the quadriceps, hips and the back

Benefits:

Greater mobility and strength

Improved bone density

Improved running speed (Athletic)

Improved physical performance

(Charles Poliquin, 2014)

Myths and misconceptions :

Full depth squatting is bad for the knees:

Power lifters who squat >2xBW to 130 degrees of knee flexion have more stable knees than lifters who don't squat at all

Squatting deeper places less stress on the knee ligaments

Squatting deeper increases Glute activation

If a baby can do it, so should we!!

Squats are bad for the back:

Incorrect technique can lead to injury, just like any exercise!!!!

Keep the neutral spine

Chest lifted

Strengthen your Glutes!!!!

Knees should never go past the toes:

Lack of ankle flexibility, heels up

Unbalanced distribution, a hinge movement

Can increase risk of knee injury

Knee travels over the toe in virtually all knee flexion exercises. (Climbing stairs, sitting down, standing up, running)

Squatting will slow me down:

Studies have shown that squatting improves physical performance

Squatting improves vertical lower body force development

Higher force production= greater propulsion

However squatting heavy by itself will not make you faster, appropriate speed specific training must also be applied

Factors affecting squat performance:

Ankle mobility:

Inability to Dorsiflex the foot can lead to over compensation of the hips + knees

Poor movement Patterns

Inabilty to maintain neutral spine

Knee injury!!!

Causes:Previous injury

Poor footwear (high heels)

Poor posture (tight hips, Hunched shoulders)

Tight Soleus muscles

Solution:

Stretching of the Soleus muscles

Squat with heels on step and progressively reduce the height of step

Forefoot bounding

Practising dorsiflexsion of the ankle

Hip mobility:

Inability to maintain a neutral spine

Lower back injury

Causes:

Poor Posture -Too much sitting down(Gorilla posture)

Muscle imbalance (Quad dominance)

Poor ankle mobility

Solution:Stretching of the hip flexor muscles

Improve ankle mobility

Improve external hip rotation mobility

Strengthening of the posterior chain

Improve Core strength

Improve upper back mobility

Weak Glutes:

Inability to keep knees in line with the big toe

Inability to maintain an upright torso throughout (Bum up technique)

Increased risk of ACL injury

Causes:

Poor recruitment patterns

Deactivation (too much sitting down)

Natural weakness in Glute Medius (Females)

Solution:Improve hip extension (Glute bridges, kick-throughs, hip thrusts)

Improve ability to resist internal rotation of the knee (Monster walks, step ups, lunges)

How can squatting help me?:

Correct movement patterns can lead to improved efficiency and performance

Improved mobility and strength in the lower body as well as the core stabilisers and upper back

Increase in growth hormone production and therefore increase muscular development and strength all over the body

Injury prevention

Thanks for listening

References

http://www.biomechfit.com/2012/02/09/3-squatting-myths-that-refuse-to-die

http://www.strengthsensei.com/squats-the-facts/

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