SQUATOLOGY Recorded at the Can-Fit-Pro Convention Toronto, August Augu st 2003 200 3
SQUATOLOGY The science of squatting without injury LEARNING OBJECTIVES 1. 2. 3.
Learn to squat with optimal technique. Challenge industry myths regarding squatting. Explore a variety of squatting methods.
SQUATTING IS A PRIMAL MOVEMENT! Who should squat?
Singapore
Beijing
Why squat? • To improve physiology. • For basic health and functional strength. • For base and performance conditioning.
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Squat to Pump! •
Only humans must pump feces up hill!
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With the advent of the toilet came a massive increase in constipation!
© Paul Chek, 2003. All rights reserved.
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Imbibition: the taking up of water by a solid body or gel.
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Pressure variances in the spine improve spinal hydration and nutrition.
• Pressure uctuations in the – Diaphragm – Deep abdominal wall – Pelvic oor serve to pump feces, lymph, blood, feeding and cleaning the body!
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Inhalation = – Axial extension – Extension – Supination – Retraction
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Exhalation = – Axial exion – 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, 2003. All rights reserved.
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HOW TO SQUAT - for basic health and functional strength Squatting rules: 1. 2.
3.
4.
If it hurts, don’t do it. a. Find out why it hurts and x it. Be clear about the difference between squatting under heavy load and squatting as an A.D.L. (activity of daily living). Always build people in order of: a. Flexibility/muscle balance b. Stability c. Strength d. Power Break the rules – break the client.
Squat stance •
Pelvic dimensions are very individual. – Females have a wider pelvic girdle than males.
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Optimal hip exion ROM is intimate with hip abduction.
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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, 1964.
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The mechanics of the hip will inuence the entire kinetic chain: – Squatting is a closed chain activity - foot position will inuence knee-hip-pelvis-back mechanics!
FACILITATING FORCE CLOSURE
CHOOSING A LUMBAR LIFTING POSITION •
Prior history of injury?
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Nuclear movement is opposite spinal movement! (next)
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Ligaments need exercise too! – 60% 1RM or Breathing technique
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• Nuclear movement is opposite spinal movement! (next) – Use tape to maintain lumbar lordosis and give biofeedback. – Use pins to control ROM.
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Holding a hyper-lordosis can iname 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.
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Maintaining leg strength with a back injury.
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Balance disorders.
SELECTING A BAR Sizes: – 15 lb. aluminum – 35 lb. Steel – Standard Olympic Lighter bars best for ladies and introduction to weight lifting.
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SELECTING BAR HEIGHT
UN-RACKING AND RACKING
DON’T GO ON A WALKABOUT
HIGH BAR OR LOW BAR?
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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
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The diaphragm is a respiratory muscle that serves stabilizer functions
HOW LOW DO I GO?
WHAT ABOUT MY KNEES?
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WHAT ABOUT SHIN ANGLE?
Anthony is 6’6” tall @ 245 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
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RESTORING SQUAT FUNCTION • •
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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
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Renegade squat
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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, 2003. All rights reserved.
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C.H.E.K INSTITUTE RESOURCES 1. Chek, Paul. Scientic Back Training. Correspondence course. A C.H.E.K Institute Publication and Production, 1995. 2. Chek, Paul. Squatology. Correspondence course. A C.H.E.K Institute Publication and Production, 1995. 3. Chek, Paul. The Golf Biomechanic’s Manual. A C.H.E.K Institute Publication. 1999. 4. Chek, Paul. Scientic Core Conditioning. Correspondence course. A C.H.E.K Institute Publication and Production, 1999. 5. Chek, Paul. Movement That Matters. A C.H.E.K Institute Publication, 1999.
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.
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© Paul Chek, 2003. All rights reserved.
