upper legs Flashcards
what type of strength curve is a squat?
ascending because it is hard at the bottom.
what is the advantage to “cleaning” the bar up to your chest in a front squat?
able to catch from a lower position.
what are the two types of bar placement in a back squat?
high bar- “olympic” most do this. it is easier to learn, knees will go over toes. low bar- “powerlifting” requires more wrist flexibility, easier to maintain shins so knees usually dont go over toes.
what do people do to compensate when fatigued from squat?
they round their backs.
what is a box squat?
butt makes contact with box at bottom. this is helpful for people who dont have a cue when to stop. when we have something to sit on technique and form is better.
how low should a person go in a squat?
if really low some say bad for knees but not really proven. if we arent going low enough tho we arent hitting all the musculature. in competition we say inguinal crease should be at 90 degrees.
what are 2 different arm positions for front squat?
cross arm or normal. Cross arm is for beginners because it does not require wrist flexibility- sits on shoulders. the negative is cross arm can have balance issues. Normal we feel it more in quads than back squat (glutes).
what is a safety bar squat?
bars come down and hold onto in front of body. only to be seen in bigger gyms. helps with shoulder flexibility (this is the limiting factor with a regular squat) and pain from a regular back squat. the benefit is the bar would not fall even if you werent holding it.
how do you spot a squat?
stand behind the person and follow through the motion with them. have your arms under theirs so you can assist with lifting if needed. we would prefer to have one person on each side and one in the back.
what is a butt wink?
when you go so deep that the pelvis rotates on the way up. and stick butt out on bottom. this is due to a decreased hamstring ROM.it is controversial if it is good or bad
how do we fix a person that lifts heels?
we place something under their heels. want to push thru heels. this is due to flexibility issues.
what is a one legged squat?
one leg behind you on bench. allows you to keep knees vertical. good for sports with one legged- soccer,kicking. need balance, strength, and flexibility.
what is an overhead squat?
the limiting factor in this is shoulder flexibility-arms go forward. good for people with olympic lifts. need balance and core stability.
what is a smith machine squat?
bar goes straight up and down so body compensates in a negative way. this is because with free weights there is slight movement and the smith machine doesnt allow that. women kick legs out in the front to target glutes.
what is a deadlift?
compound. back, legs, etc. the legs are involved but typically people do this for the low back. this is a daily movement-picking things up. there are 2 types. conventional= feet shoulder width apart, grip a little wider than feet so more low back (spinal erectors). sumo= wide stance. feet out to plates, hands closer together here.
