Using Pilates to Enhance CrossFit Squats

Transcription

1 Using Pilates to Enhance CrossFit Squats Regardless of what the problem is, the answer is to squat. Greg Glassman (CrossFit founder) Jennifer Mathews September 3, 2013 The Woodlands, TX

2 CrossFit is a fitness regimen that has been in existence for over 13 years, but has only recently exploded in popularity. The program focuses on developing well rounded, fit individuals using workouts that are constantly varied, have highintensity, and stress functional movements. These workouts (or WODS as they are know in the CrossFit community) are composed of elements from Olympic weightlifting, gymnastics, plyometrics, and various other disciplines. Squats are one of the most essential movements in CrossFit. Not only do athletes perform this motion in various Olympic lifts such as the overhead squat and squat clean, but air squats are often incorporated into the WODs as well. In order to successfully execute a squat in CrossFit emphasis is placed on making sure the hip crease falls below the knee while stabilizing the midline of the body. This technique, which requires a deeper squat than most people are accustomed to can be difficult to achieve for those who have weak gluteus maximus and hamstring muscles. Pilates movements provide an excellent way to strengthen and develop these muscles in order to achieve the proper squat form and prevent injury.

3 Table of Contents o Title Page p.1 o Abstract Research Summary p.2 o Table of Contents p.3 o Anatomical Description of Gluteus Maximus and Hamstrings p.4-5 o Case Study: Neil Mathews p.6 o Prescribed Conditioning Program p.7-10 o Conclusion p.11 o Bibliography p.12

4 Anatomical Description The Gluteus Maximus and Hamstring muscles all act on the hip joint are the main muscles used in hip extension, which occurs in the sagittal plane of the body. Together these muscles perform their function in the squat when the hips are stretched to the point of full flexion which is only accomplished in a deep squat. The hamstring group is made up of the biceps femoris, semimembranosus, and semitendinosus muscles. All three of these muscles originate on the ischial tuberosity and run down the back of the thigh where they ultimately attach to either the front or the back of the knee joint. These muscles assist in bending and flexing the hip and knee joint, playing a large role in strength exercises such as squats where they assist in drawing the trunk directly backward and upright from an arched position of the body. It should be noted that because the hamstring muscles are general shorter n length the knee joint must also be flexed in order for the hip joint to be flexed. In a squat the hamstrings also help to stabilize the knee (along with the ACL) by preventing the tibia from sliding forward relative to the femur. The Gluteus Maximus is the strongest as well as one of the largest and most prominent muscles in the human body. It is connected to the coccyx, as well as other surrounding bones and is responsible for extending as well as laterally rotating the thigh. Sitting for long periods of time often makes the hip flexors tight and overactive, which deactivates the gluteal muscles and can cause various injuries such as lower back pain in addition to hamstring and quadricep strains (due to over compensation). In a squat the gluteus assists in the straightening and extending of the hips under and then forward.

5 Gluteus Maximus and Hamstring Muscles Proper CrossFit Squat Diagrams Notice that although the diagrams demonstrate different types of squats the hip crease is always positioned below the knee for injury prevention when doing any heavy lifting.

6 Case Study: Neil Mathews The subject of my case study is a 35-year-old male who recently started doing CrossFit 3-4 times a week in order to improve his fitness level for upcoming hunting trips. He has generally been active his entire life including playing baseball from the time he was young all the way through his freshman year in college. He has completed both half and full marathons in the past. He is an advanced skier and also enjoys taking a major ski trip once a year. He has a little experience with Pilates taking just a few mat classes at various corporate gyms over the last 5-10 years. In the past his regular exercise program consisted of running 3-4 miles twice a week along with 3 days of general weight lifting/strength training in order to stay in shape. Recently due to an increased workload (and resulting stress) he has been mostly inactive. At the recommendation of friends he began taking CrossFit classes in order to get back in shape and try something different. Since beginning his CrossFit training he has been documenting his progress and limitations in various CrossFit workouts and skills and is frustrated by his inability to execute a correct squat. His limited range of motion and inability to squat to where his hip crease goes below his knee is most likely due to weak gluteus maximus and hamstring muscles as a result of a prolonged period of inactivity and8-10 hours a day of sitting behind a desk for work. The following program was designed using the BASI block system in order to increase the strength in his gluteus maximus and hamstrings, and also stretch out his hip flexors which play a major factor in achieving a proper, deep squat in order to prevent injuries (such as ACL tears).

7 Prescribed Conditioning Program Using BASI Block System Warm Up - Mat o Basic Pilates warm-up o Pelvic Curl o Spine Twist Supine o Chest Lift o Chest Lift with Rotation Since Neil is for all intents and purposes new to Pilates, I decided to start on the mat with the basic warm up. I d like to eventually see him improve the height of his chest lift and maintain that height through the chest lift with rotation. Foot Work Chair o Parallel Heels o Parallel Toes o V Position Toes o Open V Heels o Oven V Toes o Calf Raises o Single Leg Heel (both legs) o Single Leg Toe (both legs) I chose to do the footwork on the chair because although there is a more restricted range of motion, the chair provides more resistance and a better overall hamstring workout. Using the chair was also appropriate for Neil because he works long hours behind a desk, and foot work on the chair also provides the opportunity for extra

8 trunk stabilization/postural work at the same time. As the sessions progress I would like to work on executing this series with his arms on the back of his head. Abs - Reformer o Hundred Prep o Hundred o Coordination I chose the reformer for the abdominal work in order to acquaint Neil with the reformer. I also wanted to introduce the basic mechanics and motions of these exercises and eventually progress to adding more reps and variety (magic circle work, etc.) on to the coordination piece. Hip Work - Reformer o Frog o Down Circles o Up Circles o Openings Although I considered having Neil do hip work on the Cadillac, I ultimately chose to stay on the reformer for the sake of flow as well as time. The extra instability of the reformer during these exercises encourages a emphasis on hip adductor strength and trunk stabilization which are both crucial pieces to correctly executing a deep squat. Spinal Articulation (Sessions 10+) o Bottom Lift o Bottom Lift with extension

9 After Neil becomes familiar with the workouts and equipment I would like to add these two exercises into the program. Since the bottom lift with extension works the abdominals, hamstrings, and hip extensors it functions as a simulated squat without putting as much of a weight load on the muscles and joints and offers a great chance to really perfect the proper mechanics of that exercise. Stretches o Standing Lunge With all the hamstring and hip flexor emphasis in the program I chose the standing lunge to give those muscles a nice stretch. This variation would be best for Neil given that he is not very flexible. Arm Work o Arms Kneeling Series o Chest Expansion o Up Circles o Down Circles o Triceps o Biceps I chose this variation of arm work for Neil because he has quite a lot of upper body strength, and this is one of the areas that he is most familiar with working based on his prior workout experience. The kneeling portion provides extra trunk stabilization work on top of just working the arm muscles which is will help maintain proper form as Neil develops a deeper squat and assist him in developing proper posture despite his largely sedentary occupation.

10 Leg Work - Box o Gluteal Kneeling Series o Hip Extension Bent Knee o Hip Abduction Bent Knee o Hip Extension Straight Leg o Adductor Lift Neil already has strong legs overall and this series isolates and focuses on the gluteus maximus making it extremely efficient for this specific workout. These motions are also relatively familiar to Neil from various general fitness classes which will allow us to focus on correct form and fit in all of the gluteal strengthening in the event that the prior sections eat up more time than originally planned. Lateral Flexion/Rotation - Mat o Side lift Back Extension - Mat o Back Extension o Single Leg Kick (eventually) I wanted to finish on the mat for symmetry reasons, which works well since symmetry is something that Neil appreciates as an engineer. I also wanted to work in the single leg kick since it emphasizes hamstring control on top of adding in back extensor work.

11 Conclusion Neil s frustration and limited range of motion is understandable given his athletic background, active hobbies, and (recently) sedentary lifestyle. Although a squat, more specifically a CrossFit squat, is not a complicated skill it can be extremely challenging to execute properly and safely due to weakness in the gluteus maximus, hamstring, and hip flexor muscles. All three off these muscle groups assist in both reaching the bottom of the deep squat position as well as lifting the body out of that position safely. Using the BASI block system to devise a comprehensive program that provides balance and works the whole body while focusing on strengthening (and stretching) these three crucial muscle groups is an extremely beneficial form of cross training for any person looking to improve their squat execution and overall CrossFit performance. Although progress may seem minimal week to week, continuing to use this specific program over an extended period of time will eventually produce noticeable results and a vast improvement in the depth and proper execution of a CrossFit squat. Mastering this basic skill is essential for forming a sound CrossFit foundation and preventing future injury as a person progresses in skill and ability level from beginner to master level WODs.

12 Bibliography o Glassman, Greg (2002) Squat Clinic CrossFit Journal (Online) o Glassman, Greg (2009) Understanding CrossFit CrossFit Journal (Online) o Isacowitz, Rael. Comprehensive Course Study Guide o Isacowitz, Rael. Pilates. Illinois: Human Kinetics, 2006 o Starrett, Kelly (2009) Midline Stabilization Part 4: The Squat CrossFit Journal (Online)