The squat and squat alternatives Flashcards
Are the hamstrings recruited in the squat?
No, adductors magnus and brevis are heavily involved (simultaneous hip and knee extension)
The low bar squat results in…
Increased forward lean of the trunk
- increases hip extension loads
- decreases knee extension loads
Does the low bar squat emphasise glutes or vastii?
Glutes
The high bar squat results in…
A upright trunk position
- hip and knee loads inbetween low bar and front squat
The front squat results in…
- increased knee extension loads
- decreased hip extension loads
Does the front squat emphasise the glutes or vastii?
Vastii
The front squat can be mimicked in the Smith press machine by…
Standing with the feet forward of the vertical line made by the bar
Should you squat deep?
- deeper squat places greater shearing stresses on the knee
- there is no sudden increase in loads at any angle
- must decide whether the benefits outweigh the risks
A wider squat stance is…
- effective at keeping the trunk more upright
- recommended during the front squat
A more upright posture may be advantageous to…
Those with a history of lower back pain or know minor disc injury
Someones heels leave the ground if they have…
- too narrow a stance
- butt remains vertically in line with their feet
- little or no forward lean of the trunk at the hips
Common errors of the squat are…
- heels leaving the ground
- rounding lower back
- knees coming together (hip adduction) during sticking point
- good-morning squat
- not looking straight ahead
Absolute contraindications for squat
- recent lumbar disc prolapse or history of recurrent disc prolapse
- recent hernia or recurrent herniations of abdominal cavity (including testicular)
Relative contraindications for squat
- previous disc injury or disc related pain
- previous hernia of the abdominal cavity
- current or recent injury to the knee or hip (ligament strain/rupture)
