Lifting Flashcards
Between 90°/45° of knee flexion, which one has more patellofemoral compressive forces?
90°
Between 90°/45° of knee flexion, which one requires more quadriceps force?
90°
Between 90°/45° of knee flexion, which one puts more stress on the ACL?
45°
Between 90°/45° of knee flexion, which one is better for a pt?
depends on the individual
How do we minimize forces at the lumbar spine?
reduce velocity
reduce weight
reduce the external moment arm
increase length of internal moment arm
increase lumbar extension
Muscle force has to be…
greater than the sum of reaction forces
Deadlift mobility required
Ankle DF = 10°
Hip flexion = 90-110°
Knee Flexion = 90°
Prime movers of deadlift
biceps femoris
semitendinosus
semimembranosus
gluteus maxmimus
quads
adducts
Stabilizers of prime movers
Erector spinae
multifidi
quadratus lumborum
lats
glute med/min
post tib
fibularis longus
popliteus
transversus abdominis
external/internal onlique
diaphragm
RDL compared to Traditional
RDL: upright position, appears to recruit more hamstrings
TDL: load is on ground, quads/glutes max had higher torques
Sumo (compared to traditional)
- More vertical trunk angle
- greater knee flexion angle
- 10% less weight displacement
- wider stance
- weight closer to COM
- Greater quads and tib anterior
- better for longer torsos
Traditional (compared to sumo)
- more horizontal trunk angle
- greater hip flexion
- greater hamstring and gastroc
- greater lumbar extensor muscle demand
- better for shorter torsos
Who should do TDLs?
- ready for higher loading of gluteals and hamstrings
- greater weight displacement distance
- balance between quad, lumbar, glute, hamstring activation
Who should do RDLs?
- limited hamstring mobility
- limited knee torque tolerance
- fear avoidance for starting down low
Who should do SDLs?
- limited hip flexion ROM
- precautions for lumbar spine torque
- want to activate adductors more
LBP and deadlifts
relatively low pain intensity, less perceived disability, higher lumbar extensor endurance
should start after ROM, strength, postural awareness
Clinical progression of deadlift
assess mobility and stability
- Hip hinge w/dowel
- Hip hinge w/dowel press
- Wall touch
- Banded pull through
- banded pull up
- banded extension
- elevated deadlift
TDL FAULT: squat their way through it
increased knee moment arm and knee extensor torque
TDL FAULT: hips come high first
increased hip moment arm, increased hip torque
TDL FAULT: Lats not engaged
increases moment arm at hip
difficult to maintain vertical path of weight
TDL FAULT: improper bracing
excess spinal movement
cylinder of stability around spine
TDL FAULT: not locking back into position
pulley vs fishing pole
TDL FAULT: Plantar foot pressure not distributed
tripod stability on the way up and slight rock back towards heels
Helpful Cues for TDL
Breathing
Bend the bar
drive hips forward
mirror
TDL Assessment Checklist
- education
- assess CVD function
- Adequate ROM
- Proprioceptive awareness
- Enough force generation
- Endurance of stabilizers
- correct form
- doesn’t inflame symptoms
Back Squat ROM
15-20° ankle dorsiflexion
120° hip flexion
Knee joint forces of back squat
compression = 8000N at bottom of squat
shear = 2700 N
Muscles of Back squat
Vastus muscles = active through squat, 50% more than rectus femoris
Glute Max = high activation at bottom of squat
Hamstrings = only 50% activation compared to leg curl/RDL
Progression of Squats
Leg Press
Wall Sit
Assisted Squat
Air Squat
Box
Sumo
Goblet
Back
Front
Overhead
Front Squat
Most knee torque potential
less torque on hip/low back
more ankle dorsiflexion required
Goblet Squat
less demand on shoulder mobility
less demand on ankle mobility, less dorsiflexion
less external load potential
allows more upright torso
requires more quad strength
High Bar Back Squat
Easier to execute than low bar back
more balanced torques than front squat
Stance Width
what is the patients natural or most comfortable width and foot position that allows for optimal knee and hip movement
Common Deviations of other squats
path of weight not vertical
toes spin out
arch collapse
genu valgus
lumbar flexion at bottom of motion
segmented movements
lack of trunk stability
Sumo squat tends to increase…
vastus lateralis and adductor activation
