SQUATOLOGY Recorded at the Can-Fit-Pro Convention Toronto, August 2003

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1 SQUATOLOGY Recorded at the Can-Fit-Pro Convention Toronto, August 2003

SQUATOLOGY The science of squatting without injury

Learn to squat with optimal technique. 2.

Beijing Singapore Why squat? To improve physiology.

For base and performance conditioning. Squat to Pump!

2 SQUATOLOGY The science of squatting without injury LEARNING OBJECTIVES 1. Learn to squat with optimal technique. 2. Challenge industry myths regarding squatting. 3. Explore a variety of squatting methods. SQUATTING IS A PRIMAL MOVEMENT! Who should squat? Beijing Singapore Why squat? To improve physiology. For basic health and functional strength. For base and performance conditioning. Squat to Pump! Only humans must pump feces up hill! With the advent of the toilet came a massive increase in constipation! 1 Paul Chek, All rights reserved.

Imbibition: the taking up of water by a solid body or gel.

Pressure fluctuations in the Diaphragm Deep abdominal wall Pelvic

Inhalation = Axial extension Extension Supination Retraction

squatting since the beginning of time as we know it!

3 Imbibition: the taking up of water by a solid body or gel. Pressure variances in the spine improve spinal hydration and nutrition. Pressure fluctuations in the Diaphragm Deep abdominal wall Pelvic floor serve to pump feces, lymph, blood, feeding and cleaning the body! Inhalation = Axial extension Extension Supination Retraction Exhalation = Axial flexion Flexion Pronation Protraction We ve been squatting since the beginning of time as we know it! Squatting is a Primal Pattern TM movement, a selective pressure of Nature! Paul Chek, All rights reserved. 2

Stability c. Strength d. Power 4. Break the rules break the client. Squat stance Pelvic dimensions are very individual. Females have a wider pelvic girdle than males.

4 HOW TO SQUAT - for basic health and functional strength Squatting rules: 1. If it hurts, don t do it. a. Find out why it hurts and fix it. 2. Be clear about the difference between squatting under heavy load and squatting as an A.D.L. (activity of daily living). 3. Always build people in order of: a. Flexibility/muscle balance b. Stability c. Strength d. Power 4. Break the rules break the client. Squat stance Pelvic dimensions are very individual. Females have a wider pelvic girdle than males. Optimal hip flexion ROM is intimate with hip abduction. There is tremendous variation in the femoral neck and acetabulum from person to person Mechanics at: Pelvis Knee Foot/ankle Ref: Steindler, A. M.D. Kinesiology of the Human Body. Charles C. Thomas, Paul Chek, All rights reserved.

The mechanics of the hip will influence the entire

FACILITATING FORCE CLOSURE CHOOSING A LUMBAR

Nuclear movement is opposite spinal movement!

5 The mechanics of the hip will influence the entire kinetic chain: Squatting is a closed chain activity - foot position will influence knee-hip-pelvis-back mechanics! FACILITATING FORCE CLOSURE CHOOSING A LUMBAR LIFTING POSITION Prior history of injury? Nuclear movement is opposite spinal movement! (next) Ligaments need exercise too! 60% 1RM or Breathing technique Paul Chek, All rights reserved. 4

Those with DDD and DJD need both strengthening and pumping.

Introduction to axial loading of the spine.

6 Nuclear movement is opposite spinal movement! (next) Use tape to maintain lumbar lordosis and give biofeedback. Use pins to control ROM. Holding a hyper-lordosis can inflame facet joints. Those with DDD and DJD need both strengthening and pumping. Drink water! DON T OVERDOSE ON IRON! Introduction to axial loading of the spine. Maintaining leg strength with a back injury. Balance disorders. SELECTING A BAR Sizes: 15 lb. aluminum 35 lb. Steel Standard Olympic Lighter bars best for ladies and introduction to weight lifting. 5 Paul Chek, All rights reserved.

The abdominals are stabilizers that serve

respiratory muscle that serves stabilizer

8 NEVER ON THE NECK! Tremendous sheer forces on cervical spine. Ligament laxity and spinal instability. Osteoarthritic build-up. ABS IN OR ABS OUT? The abdominals are stabilizers that serve respiratory function The diaphragm is a respiratory muscle that serves stabilizer functions HOW LOW DO I GO? WHAT ABOUT MY KNEES? 7 Paul Chek, All rights reserved.

9 WHAT ABOUT SHIN ANGLE? Anthony is lbs. Ron, a Power Lifter is about 5 7 SPOTTING THE SQUAT Looking carefully for lower extremity joint restriction to prevent unwanted spinal injury. Hip restriction Knee restriction Karl has DJD of the L Knee Ankle restriction Paul Chek, All rights reserved. 8

10 RESTORING SQUAT FUNCTION Comparative ROM assessment. Capsular pattern? - Trauma? - DJD - Age? - Neck? Stretch and test. Squat stretch. ARE YOU BORED OF SQUATTING? Squatting options: You must qualify your client for most of these squat options! Front squat Jefferson squat Ball squatting Renegade squat 9 Paul Chek, All rights reserved.

11 Dumbbell overhead press squat Alternating curl-press-squat Single-arm single-leg overhead press squat to dead lift Never try this if you have high blood pressure! Weights that don t hold still Paul Chek, All rights reserved. 10

12 C.H.E.K INSTITUTE RESOURCES 1. Chek, Paul. Scientific Back Training. Correspondence course. A C.H.E.K Institute Publication and Production, Chek, Paul. Squatology. Correspondence course. A C.H.E.K Institute Publication and Production, Chek, Paul. The Golf Biomechanic s Manual. A C.H.E.K Institute Publication Chek, Paul. Scientific Core Conditioning. Correspondence course. A C.H.E.K Institute Publication and Production, Chek, Paul. Movement That Matters. A C.H.E.K Institute Publication, REFERENCES 1. Goodman, C. & Snyder, T. (1990). Differential Diagnosis in Physical Therapy. (1988). W.B. Saunders Company, PA. 2. Steindler, Arthur. M.D. Kinesiology of the Human Body. Charles C. Thomas, For more titles in the Live with Paul Chek audio series, and information on other products, certification programs and seminars, please visit: info@chekinstitute.com Ph: or Fax: Paul Chek, All rights reserved.

EATA Workshop 2010 Boston

EATA Workshop 2010 Boston Master s Degree in Strength & Conditioning Certified Athletic Trainer Certified Strength & Conditioning Coach Certified Personal Trainer USA Weightlifting Club Coach Next Level