Poor squat technique increases the risk of an acute or chronic low back or knee injury. A few key technique points are listed below:

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Adrian Weaver
5 years ago
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3 The cornerstone exercise of any effective strength training program designed for sports with lower body demands is the squat. Successful squat training not only reduces the risk of injury, but also maximizes performance benefits. The squat is a multi-joint exercise that emphasizes the movement chain commonly known as triple extension (extension of the ankles, knees and hips). This is an important movement in sport as it needs to be efficient and well-coordinated if athletes are to run faster, jump higher and throw further. This Performance Point covers the key technical requirements for excellent parallel back squats. The squat incorporates many muscles including the largest and potentially most powerful muscle in the body: the Gluteus Maximus (glutes). The Prime Movers or target muscles of the parallel back squat are: The Gluteus group The Hamstrings group The Quadriceps group The Assistors are: Erector Spinae (Back) Abdominals Calf The Stabilizers are: Gluteus Medius Vastus lateralis oblique Deep abdominal and back Musculature (tranversius abdominus, multifidus, the diaphragm, and the pelvic floor) The parallel back squat has three phases: 1. The Eccentric / Decent Phase 2. The Transition Downward movement ceases Thighs are parallel to the floor Upward movement is initiated 3. The Concentric / Ascent Phase Poor squat technique increases the risk of an acute or chronic low back or knee injury. A few key technique points are listed below: Flexibility of all joints involved is essential * One must be able to squat to parallel without breaking at the waist or having the heels lift from the floor. * This comes from proper flexibility of the posterior chain musculature and the ankle joint. The core musculature must be in place before heavy squatting can commence otherwise there will be too much torque on the back and too much anterior translation in the knee. Dynamic warm-up emphasizing range of motion, specifically the anterior chain, and activations of the triple flexors / extensors will ensure the benefits of the squat exercise are maximized. 3

4 The Squat Checklist 1. Squat Set-up * Rack bar at mid-chest height (a heavy lift requires a lower bar position) * Support bars should be placed at the bottom position * Evenly load the bar and secure the plates with collars/clips 2. Move into Position * Step under the bar and place the bar on upper trapezius / posterior deltoids * Hands are slightly wider than shoulder width with a closed grip * Before unracking the bar, pull the shoulders blades together, elevate the chest, keeping the head and spine neutral. * Lift the bar off the rack by straightening your legs * Step back from the rack Go far enough back to perform the movement effectively and close enough for easy racking at the end of the lift. 3. Eccentric Phase (Lowering) * Keep your torso rigid using the stabilizer muscles and inhale (breathe in and draw belly button back to your spine) * Drop the hips back as if you were to sit in a chair * Bend the knees after hip flexion has been initiated * Work to keep a vertical trunk posture while allowing hip flexion to occur * Knees should be kept in alignment with the second toe * Keep your weight balanced between the mid-foot and the heels * Maintain neutral spine posture * Descend in a controlled manner until the thighs are parallel to the floor (2-count down) * Keep your gaze forward and your chest open (Spread the chest / squeeze shoulder blades together) 4. Concentric Phase (Raising) * Ascend to start position by first initiating hip extension driving the hips forward and up allowing the thighs to extend as the hips drive up and slightly forward (1-count up) * Hip extension can be ensured by forcefully contracting the glutes and by pushing outward with the feet, attempting to "spread the floor" beneath you. This will help to ensure a proper hip drive and tracking of the knees throughout the concentric portion of the lift. * Avoid lateral and medial movement of the knee (keep the knee cap aligned with the second toe) * Exhale as you pass through the sticking point * Maintain neutral spine posture 5. Completion of Exercise Set * Take small controlled steps to the rack * Bend knees to rack the bar on the bar supports * Step out from under the bar Other variations and lower body auxiliary exercises: Front Squat, Dumbbell Squat, Leg Press, Sumo Squat, Split Squat, Hack Squat, Single Leg Squats, Lunges, Step-ups, Deadlifts, etc. 4

5 BENCH PRESS The bench press has been considered one of the core weight lifting exercises for many years. The reason for this is simple: this exercise is extremely effective in strengthening the prime movers of the upper extremity. The main muscles strengthened are the triceps, anterior deltoids and pectoralis major and minor (pectorals). Also, the rotator cuff and biceps work as shoulder stabilizers and are slightly strengthened with the bench press. Preparation For The Lift The lifter should position themselves so that the bar is located above the eyes. The back and buttocks should be firmly placed on the bench pad. The feet should be placed flat on the floor. The grip should be centered on the bar (wrap thumbs around the bar). Most athletes will feel comfortable with the arms slightly wider than the shoulders. Longer armed athletes however, may prefer a wider grip while shorter armed athletes will find a slightly narrower grip more comfortable. Spotters should be present to assist the lifter. The function of the spotter is to help the lifter when assistance is necessary. Spotters should do very little work during the lift. If the lifter requires assistance, spotters should lift with two or three fingers from the center of the bar, applying only enough force to help the athlete past the trouble area. You should have the following spotters; group of 4: Back spotter, Right Spotter and Left Spotter, group of 3: Back Spotter and Front Spotter, group of two: Back Spotter. Proper breathing is another important aspect of the lift. The athlete should inhale as the bar is lowered to the chest. The breath is then exhaled as the bar is pressed off of the chest. The Down Phase The down phase begins as the lifter lowers the bar to the chest. The pectoralis major and minor, deltoids, and triceps contract eccentrically (lengthening contraction) to lower the bar at a controlled pace. The weight continues down until it gently touches the middle of the chest. If the bar is lowered too quickly control is lost resulting in the bar bouncing off of the chest. This is improper for numerous reasons. Striking the chest with too great a force can result in fractures to the sternum or ribs. The bounce off of the rib cage generates upward momentum, resulting in less force generation by the muscles. This will result in less strength gains by the prime movers of the chest. Ultimately this results in poor strength throughout the full range of motion. 5

The Pressing Phase The pressing phase begins as the weight is pushed toward the starting position. The lifter exhales as the muscles contract to control the ascent of the weight.

Common errors during the press phase include: arching the back and lifting the feet from the floor.

6 The Pressing Phase The pressing phase begins as the weight is pushed toward the starting position. The lifter exhales as the muscles contract to control the ascent of the weight. The pressing phase concludes with the arms fully extended and the elbows locked. The muscles can only develop optimally if they exert controlled force through the entire range of motion. Common errors during the press phase include: arching the back and lifting the feet from the floor. Arching the back is a cheating movement that is the result of a lifter attempting too heavy of a weight. The back arch allows the lifter to cheat by utilizing the force generated by the buttocks and hips to assist the chest in the lift. The back arch places the bones and intervertibral disks at risk of injury. The back was not designed to arch in this exaggerated manner. When the lifter arches his/her back to compensate for a lack of strength, the intervertibral joints can sustain injury due to the combination of compressive and expansion forces simultaneously affecting the joints and disks. To correct this problem, stress proper technique. Also, the weight should be decreased to a level that is more appropriate to the strength of the lifter. This can be a problem with the competitive ego-driven male. Simply reinforce the notion that proper technique leads to proper strength gain in the target muscles. An alternative method for correcting this flaw is to have the lifter place his/her heels on the end of the bench. This method has inherent limitations and risks. First, the bench may not be long enough for taller lifters to perform this technique safely. Secondly, moving the feet from the floor to the bench, results in a less stable support for the lifter. Feet on the floor will stabilize the lifter so that if there is a struggle he/she will not feel as if they are falling off of the bench. This should only be attempted with low weight to reinforce not arching the back. Other variations and chest auxiliary exercises: Push up, Inclined Barbell Bench Press, Decline Barbell Bench Press, Dumb-Bell Bench Press, Pec Deck Machine, Dumb-Bell flat, Bench Flys, Body-Weight Dips, Table Crosser, Resistance Band Chest Press, Incline Dumbbell Bench Press, Incline Fly, Cable Cross- Over, Frame Supported Push-Up. POWER CLEAN / HANG CLEAN The power clean is one of our core weight lifting exercises. Power cleans and other Olympic-style lifts can offer some lifters performance advantages over more common forms of weight lifting. Lifts such as power cleans involve very high power outputs and high rates of force production, both of which can transfer to increased speed and explosiveness. As Olympic-style lifts tend to be total body exercises, they also increase neuromuscular co-ordination and that buzzword... core stability. Power cleans involve mainly the extensor muscles of the hips, abdominals and trunk especially the quadriceps. Preparation Stand over barbell with balls of feet positioned under bar pointing forward, hip width apart or slightly wider. Squat down and grip bar with over hand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar. 6

Execution Pull bar up off floor by extending hips and knees. As bar reaches knees vigorously raise shoulders while keeping barbell close to thighs.

7 Execution Pull bar up off floor by extending hips and knees. As bar reaches knees vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Return Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar to the floor with lower back locked and trunk close to vertical. Comments Do not jerk weight from floor; arise steadily then accelerate. In clean, barbell is lifted from floor to shoulders. The lift is complete when feet are in line and bar is under control. Spotters should be present to assist the lifter. The function of the spotter is to help the lifter when assistance is necessary. Spotters should do very little work during the lift. Their main job is to stand behind the spotter and keep them from falling backwards. Other group members are there to evaluate the lifters form and provide feedback to the lifter. Other variations and chest auxiliary exercises: Hang cleans are a variation of power cleans and place less emphasis on the lower body. Technique is the same as a classic power clean described above except that the starting position of the bar is hanging at the mid-thigh rather than on the floor. There are many other variations as well as other Olympic-style lifts that are very effective as well. 7

What TRX is Suspension Training? Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

8 What TRX is Suspension Training? Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user s body weight to complete 100s of exercises. WORKOUT USING THE TRX SUSPENSION TRAINER The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance. The TRX Suspension Trainer: Delivers a fast, effective total-body workout Helps build a rock-solid core Increases muscular endurance Benefits people of all fitness levels (pro athletes to seniors) Can be set-up anywhere (gym, home, hotel or outside) By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars. USED BY TRAINERS, ATHLETES AND THE U.S. MILITARY Thousands of people at all fitness levels now train on the TRX: From everyday people who just want to feel and look their best to some of the world's most elite athletes. The TRX is used routinely by all four branches of the military, and can be found in the locker rooms of: Major League Baseball teams National Football League teams UFC fighters Olympic-level cyclists, swimmers & runners 8

Summary of exercises included on last page

Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,