Im going to translate the articles of my blog in english, for the increase of followers in USA and UK via twitter and facebook. And i will like to start with the most important aspects of one of my favourtie exercise.
Like all of you know this is a very important exercise , not just for lower body performance, it´s for all the body performance. So in this article , we try to identify those not so popular factors that can limit the technical execution of this exercise. Although his benefits are well known , identify gaps we have during their execution, not only enable us to improve performance but even more importantly, we will prevent future injuries . To do so, the ideal starting point for to know the condition and shape of the structure of each individual, it will be have a radiograph on time , could save many headaches …
I) Bone Morphology
Individualization is a very very important aspect in sports & health world, in a few days i will post a new article talking about how important is that individualization in the nutrition of the athletes or clients, and why we have to adecuate it to ourselves, for our special demands, our genetics, etc… So… and about squats? for the technical execution? we are in the same situation? why? The answer is found in these images.
In these pictures you can observe the differences between the two bones, then… will be the posture of each person the same? NO
So, the way to perform the exercise could vary from one to another? Yes, it could be.
To have a different morphology, just indicates that each person performs every exercise according to his/her structure.
II) Joint Flexibility
One of the great forgotten in the squat exercise , is the ankle . It is vital to know the degree of flexibility ( dorsiflexion ) of the joint, and where it tends to move in a plane of instability, whether to the pronator or supinator side because it is essential that the basis on which we exert pressure against the floor is solid and stable.
Beginners often have major deficiencies on the inside ankle ligaments pronator , which may lead to increased tension in the lower leg muscles ( soleus , and tibialis anterior gastrocmedius ) preventing knee forward , causing the body tends to compensate for the pronation rotating the tibia internally and in turn conducting an internal rotation and abduction of the hip. Have a look to this file:
III) Muscles Deficiences
You can not generalize, but when we are talking about the importance of individualization , like we do at Strength Coach & Physical Performance Course PICP at Genesis Gym in Wembley Feb.2014 (UK ) , about 20 participants who we were tested to see their structurals weaks using different exercise for check these weaks like: ( Klatt test , rocker board , sit fit ) we found that in the lower body 75% had deficiencies in the VMO ( vastus medialis oblique ) , these deficiencies are also presented in the muscles of the gluteus ( medium – high) and some with notable cases hamstring shortening , the muscles most affected were ( semimembranosus and semitendinosus ) , the conclusion of these tests we did, was that we were so far for our perfect squat, but if we donnot to consider these aspects, these weaks, in the future we may have problems as an injury , unbalance etc … this is how we learn that all of us we need specific training for overcome these detected » weaks » .
Possible Hamstring Injuries
As you can see a «simple» drop and hip extension, involves a lot of aspects to consider, not only to improve an objective, it´s for to correct all the possible weakness and achieve the best structural health as possible.
Sorry if i made any mistake with my english.
See you soon and remenber, ¡NEVER GIVE UP!
All my best wishes for all of you, merry christmas and a happy new year.
Your Coach & friend.