Archive for the ‘workout’ tag
Squats Exercise
Defending the Squat
I spend a lot of my time coaching the squat defend many of my and their parents. It usually starts in the process assessment when I discover there have been some sort of injury the past the knee or lower back. So I usually know what comes next. I have heard the general statement of "I was told that squats are bad for the knees and lower back." Then the frustration hits me right between the eyes. I spend half next hour trying to re-educate and deprogram my client of the misinformation that has been given. Ironically, some of these individuals crouched in the first place probably never been injured in the back or below the knee to begin with.
The squat has earned the nickname "king of all exercises" for good reason. Besides being the trunk of a huge building exercise basics in my opinion, is undoubtedly the most effective exercise that can be used for leg strength and the advanced stages of both the knee and rehabilitation after the athletes. When my clients are instructed by a physician not to participate in the squat usually refers to a disc injury in the spine or injury to the meniscus (cartilage) of the knee. Unless there is an important contraindication to get squatting to be prescribed properly in the correct phase of the rehabilitation or executed with appropriate and a full range of motion.
Think of this study Case:
Three groups of 15 years old, male and female athletes were put in leg strength which consists of just squats over summer for 10 weeks.
Group One – Full Squats (full squat to the ground)
Group Two – Squats and a half (squatting to 90 degrees)
Group Three – Do not squat. (Do not squat at all)
Results: The group that did squats and a half was found to suffer most! In group one (the group of full squat) without knee injuries over the next year reported. In group two (the half squat group) 3 of the five athletes reported some kind of knee pain or injury. An ACL tear in a tendon female kneecap in a woman, and a sprained MCL in the third male athlete! The other two did not report the incident. In the third group (the group not to squat) 2 of the five reported knee injuries, a broken anterior cruciate ligament in women and quadriceps tendinitis in a male athlete of the other three did not report the incident.
Conclusion: This research study is one of many carried out by the fact that it is common knowledge in the investigation of force. Females are more susceptible to ACL injuries because of the levels Hormonal and quadriceps angle or Q-angle (angle greater than the femurs). Squatting media can cause deficits in flexibility and muscle imbalances quadriceps. Electromyography (EMG) studies show the squat and half recruits VMO VMO and medial (the tear or internal knee), hamstrings and buttocks forcing the lateral quadriceps to do most of the work. Squats omitting completely deprive athletes knee and stabilize the hip that may help prevent or reduce knee injuries. Half do not allow the knee squat to travel across the toes and move through a full range of motion once more the facilitation of the quadriceps / muscle imbalance in the recruitment of VMO muscle, which is the pillar of stability of the knee.
Ok, so who cares about the research, VMO and squats? If you want a good insurance policy knees and lower back squat incorporate into your strength program! Squat variations are a staple in all my athletes, but the specification correctly squat, progression and exercise sequence can be to achieve effective results and cash in your program.
See the rest of this article http://mikecaulo.com/defending-the-squat-by-john-furia/
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Squat Exercise – common form mistake
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