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SQUATOLOGY
Singapore
Beijing
Why squat?
To improve physiology.
For basic health and
functional strength.
For base and
performance
conditioning.
Squat to Pump!
Inhalation =
Axial extension
Extension
Supination
Retraction
Exhalation =
Axial flexion
Flexion
Pronation
Protraction
HOW TO SQUAT
- for basic health and functional strength
Squatting rules:
1.
2.
3.
4.
Squat stance
There is tremendous
variation in the femoral
neck and acetabulum from
person to person
Mechanics at:
Pelvis
Knee
Foot/ankle
Nuclear movement
is opposite spinal
movement! (next)
Ligaments need
exercise too!
60% 1RM or
Breathing
technique
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
UN-RACKING
AND
RACKING
DONT GO ON A WALKABOUT
HIGH BAR OR LOW BAR?
WHAT ABOUT
MY KNEES?
Hip restriction
Knee restriction
Karl has DJD of the L Knee
Ankle restriction
Front squat
Jefferson squat
Ball squatting
Renegade squat
10
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, 1964.