 |
They Dont Know Squat!
There seems to be much confusion amongst trainers and trainees as to
whether squats should be performed all the way down or just half way.
In most gyms today, a common instruction during squats, deadlifts, and
lunges (as taught by many personal training organizations) is not to
allow the knees to travel beyond the toes. Doing so will ultimately cause
the destruction of your knees! I do not agree. There are certain instances
where partial range of motion (ROM) is indicated, but for the most part, I
teach people the full squat for the following reasons: * It is the most primitive movement pattern known to man; our ancestors
used to perform many daily functions (i.e. harvesting, gathering, hunting,
cooking, eating, etc.) in a full squat position. * Also, in case anyone hasn't noticed, we spend 40 weeks in the fetal
position (which is basically a full squat) prior to entering this world - do
we come out with bad knees? * We should strive to train in full ROM for each and every exercise. The
squat is no exception. * Every exercise produces stress around a joint - the body then adapts
to this stress. * Cocontraction of the quadriceps, hamstrings and gastrocnemius
maintains integrity around the knee joint. * Sheering and compressive forces do occur around the knee joint (as
opposed to only sheering forces that occur in some open kinetic chain
lower body exercises, such as the leg extension); however, the large
contact area of the patella with the femoral groove (as knee flexion
increases during the full squat) helps to dissipate compressive forces. * Therefore, not only is the squat - as a closed chain exercise -
considered a natural movement pattern with high functional carryover,
but it is also a safe exercise if performed correctly (and that includes full
ROM!) * Drawer tests are performed at a knee angle of 90 degrees because
there is a greater amount of laxity in the knee joint at that specific angle.
So, does it make sense to only go down half way where you are most
vulnerable especially when greater loads can be used (because you
are much stronger in this partial ROM?) * According to Ironman contributor, George Turner, the fulcrum moves to
the knee joint in a parallel squat as opposed to the muscle belly of the
quadriceps in a full squat. * Think about it, if you constantly trained in a limited ROM, the likelihood
of injury increases if one day you happen to squat beyond your trained
ROM. * Partial squats performed on a regular basis will decrease flexibility. * There is a low incidence of lower back pain and knee injury in
Aboriginal and Oriental societies which perform full squats on a regular
basis. * Even Olympic weight lifters who practice full squats have quite healthy
knees compared to other athletes. * Although you may find some research that indicates full squats as
potentially harmful to the knees, only one study has ever proved this to
be true. However, it was performed on a skeleton - the same results do
not hold true with surrounding connective tissue. On the other hand,
numerous studies show the benefits of full squats. Unfortunately, many personal training certification courses are teaching
half squats as a safe version suitable for all individuals and this has now
become written in stone. God forbid that you deviate from this golden
rule to do something that our bodies are meant to do! Read this
carefully: squatting should be performed in a full ROM where the
hamstrings make contact with the calves (so that no light can be seen
passing through your legs at the bottom position.) It is okay for your
knees to travel beyond the toes (just do not relax the knees in the bottom
position.) In other words, keep the legs tight and try to stay as upright as
possible throughout the exercise. So, next time some fitness instructor
approaches you in the gym and advises not to go deep while squatting
tell him/her that they don't know squat! John Paul Catanzaro is a certified kinesiologist and professional fitness
and lifestyle consultant with a specialized honours Bachelor of Science
degree in Kinesiology and Health Science. He owns and operates a
private gym in Toronto, Ontario providing training and nutritional
consulting services. For additional information, visit his website at
www.BodyEssence.ca or call 416-292-4356.
MORE RESOURCES:
|
Build Muscle Memory on the Go with PocketstringsThe GadgeteerThe idea is to work on chords and build muscle memory, not to mention some handy calluses, in places where having an actual guitar would be inconvenient. There is no way to strum though and no prerecorded “correct” chord sounds, so it's truly only a ... |
|
Burn fat, build muscleCincinnati.comThree local lawmakers will “wait upon the governor” as part of the State of the State address Tuesday in Steubenville. The ceremonial role includes members... After faxing seven national letters of intent for Lakota West football players, ...and more » |
|
Burn fat, build muscleCincinnati.comTrainer Trisha DeHall helps her clients, many of them middle-aged women, lose body fat and gain muscle through a system she calls “controlled confusion.” Her specialty at Fit Body Boot Camp in Blue Ash is a 45-minute structured, group session that ...and more » |
Hotelier Middle East |
Moevenpick Bur Dubai launches fat-burning menuHotelier Middle EastFood for Life is a new series of dishes included in the hotel's breakfast, lunch and dinner buffets which will help build muscle, improve digestion and increase metabolism, according to the hotel. The range of 'Fat Burners' on the Food for Life menu ... |
|
Everything You Need To Exercise Without Getting Off the CouchGizmodoMany will try and tell you that heading to the gym and using complicated workout equipment is the only way to build muscle and tone your body, but those are lies. We've put together a list of gear that will not only help get you in shape, ... |
|
Alcoholics ridiculousDeccan ChronicleThe second category believes that alcohol is protein and must be had post-workout as a supplement to build muscle. The concept of 'Fat-Burner Alcohol' is in great demand these days with liquor vendors offering 'diet' varieties of beer, vodka, whiskey. |
|
Ohio Youth Receive Fitness and Athletic Skills Training at Free WorkshopsPhysical Therapy ProductsThe training techniques used at the workshops are designed to help kids and teens build muscle, lose weight, get faster, jump higher, and become an all-around better person. Jason Yun, CSCS, KBA, NSCA-CPT, YFS, CISSN, owner of Yun Strength and Fitness ...and more » |
Google News
|
|
|
|
RELATED ARTICLES
Debunking the Top Ab Myths
Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the right job.
Outer Triceps Workout
The outer triceps is an awesome muscle. It sticks out like a slab of muscle on your outer arm and makes your arm look thick from the front.
The Dangerous Secret of Extreme Muscle Growth
You've decided to join a gym, but you're not sure the best way to work out, and don't want to pay for a personal trainer who may not really know what he's talking about? Already an experienced weight lifter, but aren't getting the results you want? Read on for the best tips for working out if you have a full gym facility, and the secret to extreme muscle growth.
Before and After
You should always warm up before lifting any weights.
Hair Removal Tips For Bodybuilders
One of the most time consuming and frustrating parts of
bodybuilding is not building muscles, it's removing unwanted
hair.For any competing bodybuilder, hair removal is a must but
it's also growing in popularity among casual bodybuilders.
Lifting for the Love of It!
Over the last couple of years I have taken a number of layoffs, for a variety of different reasons. Many times I wonder why I lift at all.
Build More Muscle Mass And Strength Without Supplements
Who should use this method to build muscle quickly?If you're serious about your fitness or weight loss, you hate the
idea that you're not making the most of every workout. For those of us with long work-days and kids, there's no time or physical energy to waste.
A Very Simple Program Anybody Can Follow To Gain MASS
Until I started following a routine to eat, my gains were minimal. Once I
set my eating times to a specific time during the day along with a protein
boost, I could see the gains immediately.
Exercise The Right Way - The Flat Dumbbell Fly
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Real Muscle Real Fast!
Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you'll almost always see a headline like this: "Gain 15 Pounds of Muscle in 6 Weeks."If it were so easy you'd have millions of muscle-heads running around.
Targeting Those Trouble Spots
Wouldn't it be great if you could get rid of that excess fat on your stomach or tighten up those hips and thighs? How many times have you tried diet and exercise to target your trouble spots only to see slow or no progress? How many people do you know that have been down that same path, probably multiple times?Having worked with hundreds of individuals, mainly women, the two things that I found with almost every client was that they ALL had specific areas of their body that they really wanted to change.For some it was the back of their arms and for others it was their rear end.
Build 80 Pounds Of Muscle?
Is it possible to gain 80 pounds of shredded muscle without Steroids? Yes, but very difficult. A realistic goal for packing on muscle would be 7lbs/year.
Muscle Soreness After Exercise
Many individuals judge the quality of their exercise session from the amount of pain they experience afterwards. These individuals are convinced by the old adage "No Pain No Gain".
Know Your Muscles - The Mid-Section
Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements.
Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 5
Welcome to article number five in our 5-part series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to cover some basic, yet powerful training principles that are often overlooked and are responsible for nearly all bodybuilding injuries?If you missed any of the previous articles, you can view them using the links below.
Protein or Carbohydrates?
This has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength.
Personal Training: 3 Keys to Training Clients in Their Homes
When considering your options as a personal trainer, one of the very first things to decide is WHERE you are going to train your clients. The most obvious answer for most trainers is to get a job at a local fitness facility and train clients there.
Choosing The Right Bodybuilding Supplement
Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don't lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits.
Strength Training Strategies that Actually Work
Over the years there has been a surge of different strength training techniques that have come onto the market and just faded away. Here we discuss the training strategies to gain the maximum amount of muscle in the shortest time possible that have stood up to the test of time.
One Simple Movement Can Double the Effectiveness of Pulldowns
The Pulldown is an excellent exercise for working the Latissimus Dorsi muscles of the back (also known as the lats). It is a little known fact but there is a way you can dramatically improve the effectiveness of this exercise by performing one simple movement before each rep.
Exercise The Right Way - The Leg Press
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
|
