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    Squats

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    mehr6544
    This document discusses the squat exercise. It provides an overview of the benefits of squats, debunks common myths, and examines what squats actually do from a biomechanical perspective. Specifically, it explores how squats impact tibiofemoral compression, ACL/PCL tension, patellofemoral compression, and muscle recruitment. The document also analyzes factors like stance width, foot angle, and bar placement and their effects on joint angles, muscle activity, and forces. While an early study suggested squats could cause knee damage, more recent research indicates squats can be beneficial when performed with proper technique.

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    © All Rights Reserved
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    Squats

    Uploaded by

    mehr6544
    139 views31 pages
    This document discusses the squat exercise. It provides an overview of the benefits of squats, debunks common myths, and examines what squats actually do from a biomechanical perspective. Specifically, it explores how squats impact tibiofemoral compression, ACL/PCL tension, patellofemoral compression, and muscle recruitment. The document also analyzes factors like stance width, foot angle, and bar placement and their effects on joint angles, muscle activity, and forces. While an early study suggested squats could cause knee damage, more recent research indicates squats can be beneficial when performed with proper technique.

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    This document discusses the squat exercise. It provides an overview of the benefits of squats, debunks common myths, and examines what squats actually do from a biomechanical perspective. Specifically, it explores how squats impact tibiofemoral compression, ACL/PCL tension, patellofemoral compression, and muscle recruitment. The document also analyzes factors like stance width, foot angle, and bar placement and their effects on joint angles, muscle activity, and forces. While an early study suggested squats could cause knee damage, more recent research indicates squats can be beneficial when performed with proper technique.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    139 views31 pages

    Squats

    Uploaded by

    mehr6544
    This document discusses the squat exercise. It provides an overview of the benefits of squats, debunks common myths, and examines what squats actually do from a biomechanical perspective. Specifically, it explores how squats impact tibiofemoral compression, ACL/PCL tension, patellofemoral compression, and muscle recruitment. The document also analyzes factors like stance width, foot angle, and bar placement and their effects on joint angles, muscle activity, and forces. While an early study suggested squats could cause knee damage, more recent research indicates squats can be beneficial when performed with proper technique.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
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    At a glance
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    The document discusses several benefits of squats including core and lower body strength as well as debunking common myths. It also explores how stance width and bar placement can impact muscle recruitment and joint forces.

    Some common myths discussed include the ideas that stance width affects muscle recruitment, squats are bad for the knees, and foot/bar placement solely determine which muscles are targeted. However, research shows these factors have limited impact.

    Stance width was found to impact knee and muscle forces, with narrow stances placing more shear on the knees and wide stances reducing knee translation. Different widths also targeted different muscles to varying degrees.

    Overview

    Benefits of the Squat


    Myths about the Squat
    What the Squat
    Actually Does
    Safety
    Technique
    Common Errors
    Learning the Squat
    Variations
    Benefits of the Squat
    Core strength
    Lower body hypertrophy
    Sport / Real-life specific strength gains
    Bone Mass?
    Mobility
    Myths
    Stance width effects muscle recruitment
    Stance width/angle of the feet effect the
    knees
    Angle of the feet effects muscle
    recruitment
    Squats are bad for the knees
    Bar placement effects muscle
    recruitment

    Narrow Stance
    87-118% shoulder width
    More knee translation
    More knee shear
    Uses plantar flexors to help restrain
    knee translation
    Wide Stance
    158-196% shoulder width
    Vertical shins (I.e. little knee translation)
    Horizontal thighs
    Effect of Stance on Joint Angle
    (Escamilla, et al., 2001)
    Joint Angles at Maximum Knee
    Flexion
    0
    20
    40
    60
    80
    100
    120
    140
    160
    180
    200
    Hip Trunk Thigh Shank Knee
    Joint
    J
    o
    i
    n
    t

    A
    n
    g
    l
    e
    NS
    MS
    WS
    Effect of Stance on Muscle Recruitment
    (Escamilla, et al., 2001)
    Peak EMG activity for different squat
    stances
    0
    20
    40
    60
    80
    R
    F
    V
    L
    V
    M
    L
    a
    t
    .

    H
    a
    m
    M
    e
    d
    .

    H
    a
    m
    G
    a
    s
    t
    r
    o
    c
    Muscles
    %

    M
    V
    I
    C
    NS
    WS
    Stance and muscle recruitment (IEMG)
    0
    1
    2
    3
    4
    5
    6
    7
    8
    9
    10
    Ad. Long.
    Descent
    Ad. Long.
    Ascent
    Muscles/motions
    M
    i
    c
    r
    o
    v
    o
    l
    t
    s
    NS
    WS
    GM
    GM
    What about other muscles? (McCaw & Melrose,
    1999)
    GM
    Desc.
    Stance and the Knee (Escamilla,
    et al. 2001)
    0
    1000
    2000
    3000
    4000
    5000
    Flex
    TF
    Compr.
    Flex
    PCL tens.
    Flex
    PF Comp.
    NS
    WS
    Ext. Ext
    .
    Ext.
    Foot Angle?
    0 vs. 30 degrees, no effect on tension or
    compression
    No difference in hamstring, quadricep,
    or gastroc activity
    Escamilla, R.F. (2001). Knee
    biomechanics of the dynamic squat
    exercise. MSSE, 33(1), 127-141.
    Squats Bad for the Knees
    Where this comes from:
    Karl Kleins 1961 study
    128 deep squatters; Pan-American games
    weightlifters from 1959, weightlifters from
    Texas, weightlifters from Austin universities
    386 beginning weight lifting students,
    basketball players, and gymnastic students,
    never done deep squats
    Results of Kleins Study
    Squats and Knee Instability
    0.00%
    20.00%
    40.00%
    60.00%
    80.00%
    Medial Lateral ACL PCL
    Ligaments
    %

    w
    i
    t
    h

    I
    n
    s
    t
    a
    b
    i
    l
    i
    t
    y
    S Left
    S Right
    NS Left
    NS Right
    Kleins Conclusions
    the deep squat, is basically
    responsible for the production of the
    ligament instability found.
    the deep squat exercise,should be
    discouraged from the standpoint of its
    debilitative effect on the ligamental
    structures of the knee.

    Kleins Conclusions, Cont.
    In weight training, no more than a 1/2
    squat be used In the squatting
    position the thighs should not reach the
    right angle or slightly less than parallel
    with the floor. The feet should be flat on
    the floor.
    How Well was the Study Done?
    How instability was measured.
    Kleins comments to potential detractors:
    one has to accept the fact that an
    experienced tester is capable of
    demonstrating the evidence of stability and
    instability of ligaments with relative ease.
    Since then...
    No one has been able to duplicate
    Kleins results
    What the Squat Actually
    Does
    Tibiofemoral compression
    ACL/PCL tension
    Patellofemoral compression
    Muscle recruitment
    Tibiofemoral Compression
    Too much could damage the menisci
    and articular cartilage.
    Serves to resist translation of tibia
    relative to femur (I.e. protects cruciate
    ligaments).
    WS squats demonstrate greater levels
    of TF compression.
    TF compression increases as the knees
    flex, decreases as they extend
    ACL Tension
    Escamilla has not observed ACL tension
    during the squat (Escamilla, et al., 2001)
    regardless of stance.
    This is thought to be due to hamstring
    activity.
    This is in contrast to leg extensions,
    where the ACL is loaded as the knee is
    near full extension.
    Squat and ACL
    How the squat reduces ACL tension:
    Hamstring activity
    Gastroc activity
    Its weight bearing (joint compression)
    (Neitzel, J.A. & G.J. Davies, 2000)
    PCL and the Squat (Escamilla,
    et al, 2001)
    PCL Tension and the Squat
    0
    500
    1000
    1500
    2000
    F
    l
    e
    x
    i
    o
    n
    E
    x
    t
    e
    n
    s
    i
    o
    n
    Knee Angle
    F
    o
    r
    c
    e
    Force
    Squat and the Cruciate
    Ligaments
    Escamilla recommends avoiding squats
    greater than 50-60 degrees of knee
    flexion with PCL injuries.
    The lack of anterior shear indicates that
    the squat may be appropriate for ACL
    patients.
    Patellofemoral Compression
    Increases as the knees flex and
    decreases as the knees extend.
    Escamilla suggests avoiding knee
    flexion of greater than 50 degrees when
    suffering PF pathologies (stress is
    greatest from 50-80 degrees).
    Muscle Recruitment
    Quadriceps:
    Activity increases as
    knee flexes, decreases
    as knees extend.
    Peaks at 80-90 degrees
    of knee flexion, does not
    increase after 90
    degrees of flexion.
    Vastus lateralis and
    medialis produce 40-
    50% more activity than
    the rectus femoris.
    Hamstrings:
    More active during
    ascent (especially lateral
    hamstrings).
    Working isometrically
    throughout?
    Muscle Recruitment, cont.
    Gastrocnemius:
    Activity increases as the knees flex and
    decreases as the knees extend.
    Acts to restrict knee translation.
    May also fire isometrically.
    Peak Muscle Activity during the Squat
    (Escamilla, et al., 2001)
    KA at Peak MVIC during Squat
    0
    20
    40
    60
    80
    100
    R
    F
    V
    L
    V
    M
    L
    H
    M
    H
    G
    a
    s
    t
    r
    o
    c
    Muscle
    K
    n
    e
    e

    A
    n
    g
    l
    e
    KA Peak
    What About Bar Placement?
    High-bar squats
    Bar around C7 vertebrae
    Theory: more upright,
    more quadriceps
    development
    Used primarily by
    Bodybuilders and
    Olympic-lifters

    Low-bar squats
    Bar around spine of
    scapula
    Theory: more lean, more
    focus on hips and lower
    back, more weight can
    be lifted
    Used primarily by
    Powerlifters

    Wretenberg, P., et al. (1996)
    Swedish strength athletes; 8 Olers, 6
    Plers, all national caliber
    65% of 1-RM studied

    Olympic Lifters Power Lifters
    Mean Age (years) 19 32
    Mean Bodyweight (kg) 82 87
    Mean 1-RM (kg) 154.38 255

    High-Bar vs. Low-Bar
    Moments of Force
    0
    50
    100
    150
    200
    250
    300
    350
    Hip Knee
    Joint
    M
    o
    m
    e
    n
    t

    (
    N
    m
    )
    High
    Low
    Results...
    High-bar more upright, joint moments
    more evenly distributed between hip and
    knee
    Low-bar move hip involvement than
    high-bar
    Actually, powerlifters showed higher
    normalized EMG activity for RF, VL, and
    BF than weightlifters

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