squat presentation
TRANSCRIPT
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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