Perform the perfect squat
There seems to be so much confusion these days where trainers and their clients have an ongoing discussion as to whether squats should be performed in full range of movement (all the way down) or just at 90 degrees. It's still seen today that in many aerobics type classes and even in personal training sessions, where instruction during squats, deadlifts, and lunges (as taught by many personal trainers), is not to allow the knees to travel beyond ninty degrees.But why?
People are told in doing so will damage the ligaments and tendons around the knee.
There are certain instances where partial range of motion (ROM) is indicated, but if you can go past ninty degrees then do so - after all the body is meant to move in full range of movement over every joint.
Learn how to perform the perfect squat
1.It is one of the primal movement patterns known to man; even our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position. Even in Chinese societies they squat all the time!
2. In case anyone hasn't noticed, we spend 40 weeks in the fetal position (which is basically a full squat) before entering this wonderful world - so do we come out with bad knees???? Don't think so.
3. We should strive to train in full ROM over every joint and in every exercise. The squat is no exception!
4. Every exercise produces stress around a joint - the body then adapts to this stress.
5. Cocontraction of the muslces in the legs.....quadriceps, hamstrings and gastrocnemius maintains integrity and stability around the knee joint.
6. 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.
7. Therefore, not only is the squat a functional exercise- a closed chain exercise - considered a primal movement pattern with high functional carryover, but it is also a safe exercise if performed correctly (and that includes full ROM!)
8. 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?)
9. 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.
10. Partial squats performed on a regular basis will decrease flexibility and boy will your glutes get tight!
11. 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.
12. Even Olympic weight lifters who practice full squats have quite healthy knees compared to other athletes.
13. 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.
Personal trainers and full squats
Unfortunately, many personal training certification courses are teaching squats to ninty degrees as a safe version suitable for all individuals and this has now become set 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 diddly squat about the squat!
So thats squats in a nutshell but have you ever tried squatting with a kettlebell?
Most people take it for granted that doing squats will tone/strengthen the lower extremities, but the next time you doa KB squat feel your core musculature working-its a phenomenal core stregnthener!
Jamie Lloyd
Kettlebell and Strength Coach
https://www.russiankettlebellsuk.ning.com
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