The Deep Knee Bend, Part One -- Doug Hepburn

This is the newer version, featuring a cool cover and much clearer print. 
I have one of the older blue ones, done on the cheap on Doug's printing setup that writers around Vancouver used to print off their stuff cheaply. I talked with two elder poets, both gone now of course, who said he was a part of the rough-and-tumble poetry scene now and then. Things were different then. 

In many good ways. 

                                                                                

INTRODUCTION

If I were given the choice of two exercises and two only to develop the basic power and muscular bulk of the body I would, without hesitation, choose the Bench Press and Deep Knee Bend. One of the reasons for this choice is that I feel that the combination of these two movements will influence the greatest amount of muscle as compared with any other two exercises.

The largest and most powerful muscles are situated in the lower body or the area from the waistline down. It is true that tremendous poundages can be lifted in the Deadlift, Backlift or Partial Squat. However, these exercises cannot promote either maximum muscular size or strength because of the restricted movement of the muscles involved. 

For example, let's take the Half Squat. I have personally witnessed numerous lifters and bodybuilders exercising with five or even six hundred pounds in this movement and then fail with a poundage in the regular Full Squat which was actually less than what they had done when regularly performing the full Deep Knee Bend.

You can be sure that when you see aa pair of thighs that display a rounded sweep of muscle from the hips to the knees that the owner has at one time or another trained extensively on the Full Squat. 

The Deep Knee Bend should be placed at the top of the list of exercises in your lower body routine whether you are bodybuilding or weightlifting as no other exercise will give you better results when compared to the time and effort involved. 

In this course I have gone into great detail regarding various styles and techniques of squatting so as to give the reader results quickly without wasting time and effort.  

YOUR EQUIPMENT

In squatting as in all other exercises the type of bar used is highly important. In this case two definite kinds are used, the straight, and cambered bar. The cambered bar has several advantages as it is so constructed that it rests more comfortably on the shoulders when squatting. 

This bar also gives the trainee the advantage of superior leverage thus heavier poundages can be handled. This type of bar would be ideal for those who are primarily concerned in increasing muscular bulk and are not overly interested in the actual poundage lifted competitively. 

Personally I prefer the straight bar. The main reason for my choice is that this type of bar is accepted throughout the lifting world and if a record is created a comparison can then be made as to the quality of the lift. As far as muscular size is concerned the straight regulation bar will promote almost the same results as the cambered type so one need not worry in this regard.  

What make are those plates? 

If you have access to a regulation lifting bar so much the better, otherwise the ordinary training bar will suffice. The dimensions of the bar should be approximately 84" in overall length and the inside collars spaced 54" apart. This bar will be slightly longer than most and the extra length tends to add "lift" to it which in turn will enable the trainee to handle heavier poundages. 

You will find that when squatting with poundages upwards of 300 pounds that most bars will develop a slight bend. This will in no way hinder your progress and in some ways will be to your advantage as the bar will "sit" better on the shoulders. Just be sure that the bend is facing upwards before removing the bar off the stands.

I would recommend the trainee obtaining a bar to be used solely for squatting. Suitable bars can be purchased at your local steel distributor or from one of the numerous barbell manufacturers. A one-and-one-sixteenth inch cold rolled steel bar will serve the purpose. I have used this type of bar and have often loaded it to a poundage in excess of 700 pounds and more when squatting and although it will bend to a certain degree there is absolutely no danger of it buckling or breaking. However, don't attempt heavy squats with a hollow bar such as pipe as these bars can be unsafe due to their tendency to buckle. 

Be sure to attach the outside collars at all times when squatting. I have seen persons on numerous occasions severely injured because of neglecting to take this simple precaution. There is a normal tendency to tip the bar when squatting causing the plates on the low end to slide outwards and completely off. When this happens the other heavier end quickly tips downward. This usually will result in some form of injury either to yourself or training partners. 

There are several kinds of outside collars on the market that are constructed so that they lock on the bar without the use of a wrench. This simplifies the changing of plates and also saves time. if you are able I suggest you obtain a pair of these collars as soon as possible. 

A permanent pad can be attached to the center of your bar so that it will rest more comfortably on the shoulders. I recommend a piece of sponge rubber one-half inch in thickness and eighteen inches in length. This can be rolled on the bar and held in place with ordinary adhesive tape. Don't make the pad too thick, three layers of sponge when rolled on the bar is sufficient. 

Weight increases are made very quickly when specializing so to simplify loading the bar I would suggest obtaining at least one pair of large plates. These barbell plates (what make are those in that photo!) normally weigh approximately 45 pounds and have a diameter around 18". Later, as you progress, you can gradually add to your set so that eventually you will have four or five pairs of these large plates. These extra heavy plates can be purchased at any of the major barbell distributors. 

A pair of safety boxes as described in the Bench Press Course will also serve a very useful purpose when squatting, especially when training alone. These boxes make it possible to train oneself without assistance for if the trainee fails to arise from the full squat all that is necessary to do is to assume a slightly lower position and then allow the bar to rest on the boxes. 

If the reader has already obtained or made boxes for the bench press they can be used for the squat. In most cases the boxes will be too low but this can be overcome by raising the boxes to the desired height by placing short boards underneath each box. If they are too high it is a simple matter to construct a small elevated platform on which to squat. 

To find the correct height of these boxes assume the low squat position while shouldering a reasonably heavy bar. The distance between the lowest point of the barbell plate and the top of the safety boxes should be approximately three inches. If you find that you can not arise from a full squat all you have to do is relax the legs completely and then allow the upper body to bend forward; the bar will then contact the boxes. The use of safety boxes when specializing on the squat will increase confidence and promote faster gains. 

The correct type of squat stands also serve a very important purpose in the training routine. They must be the right height so you can remove and replace the bar easily without wasting time and effort. They also must be constructed so that the bar rest solidly on the supports so that there is no chance of the bar dropping when removing or replacing. The size of the bases and the strength of the supports is also of prime importance. 

To arrive at the correct height of the squat stands it is necessary to shoulder a fairly heavy bar and then place the feet the correct distance apart. Bend the knees slightly and while maintaining the position have someone measure the distance from the bottom of the bar (not the plates) to the floor level. Be sure when making the stand that the above measurement is from the floor to the point where the bar contacts the flange on the extreme top.

The wearing of the right type of training shoe is important when squatting. The greatest poundage can be lifted by squatting flat footed so if you are primarily interested in elevating the highest possible poundage then it is imperative to wear training shoes without raised heels. These shoes must also have a substantial hard rubber sole as this prevents the feet from slipping when you have a heavy weight at the shoulders. 

The regular running shoe can be used but they have their disadvantages. Unfortunately, these shoes do not give proper support to the feet, especially the arch and ankle. Also, there is too much "give" in the soles and consequently the feet have a tendency to "rock" when squatting. It must be remembered that the combined weight of the trainee and the loaded bar will often exceed 600 pounds so one can readily see the amount of strain directed upon the feet.

The type of training shoe which I have always used and recommend is the regulation type lifting boot. 

This boot has a heelless rubber sole which is supported at the arch and a leather top. They are rather difficult to obtain as most shoes of this type are manufactured in Europe. However, there is a leather basketball shoe which is used by professional players and is ideally suited for squatting and Olympic lifting. These shoes can be purchased at any of the larger sporting goods stores in your area. If they haven't got them in stock they can order them for you from the factory. It would be to your advantage to acquire a pair of these shoes as soon as you are able. 

Always wear a good heavy pair of wool socks as they will add extra support to the feet and ankles. These socks are also more comfortable on the feet and also help to absorb sweat; this in itself will save your shoes. 

Never lace your shoes right to the top as this hampers ankle flexibility. The lower leg must be able to move forward so as to allow freedom of movement when assuming the low squat position. Be sure to lace your shoes good and tight as this is another aid to ankle and foot support. 

If the reader is in the habit of wearing a lifting belt when training then by all means continue to do so. However, there is no great advantage given by this belt when squatting and in many cases it tends to weaken the muscles of the back. Also, I am of the opinion that this belt restricts the breathing process. Actually, the abdomen should be distended at the low position of the squat as it will then contact the upper thighs thus giving the trainee extra support. 

Sweat pants should be worn at all times when squatting as their extreme flexibility assists unhindered leg and body movement. These training pants also assure that the lower body will be kept warm during rest periods between sets and exercises. The regions of the knees and lower back are highly susceptible to strain when squatting, even more so if the body heat is not maintained. An injured back or knee is very slow to heal and this could set you back weeks or even months in your progress.

In warm weather during the summer months shorts or swimming trunks can be worn. However, the trainee must constantly be on guard so as not to get a chill or allow the muscles to cool off. This can happen very quickly, often without one realizing it. Perhaps it is wiser to wear a sweat suit at all times when training and take no unnecessary chances. 

OTHER INSTRUCTIONS

Positioning Safety Boxes and Squat Stands

The correct placing of the safety boxes and stands will enable the trainee to squat safely and with a minimum of effort. The squat stands should be spaced 36" apart at the columns. This will give the trainee extra freedom of movement when removing or replacing the bar on the stands. 

Make sure that the floor or platform on which you squat is level and that the bases of the stands are in line and in solid contact with the floor at all points to eliminate them from rocking over or over-balancing. Squatting on an uneven floor can be extremely dangerous as this can interfere with proper leverage and balance. On several occasions I have seen experienced lifters fall backwards or even over-balance forwards because of this.

Always face the stands when removing the bar prior to squatting and then step back to the required distance. A common mistake is to face away from the stands when removing the bar and walk forward as difficulty is then encountered when replacing it because the trainee is then forced to step backwards while in a fatigued condition and, to make matters worse, being unable to see what he is doing.

Be sure that the positioning of the stands is such that the low side of the flange is facing you. This will facilitate removing the bar when preparing to squat. The high side of the flange will prevent overshooting the supports when replacing the bar.

The two safety boxes should be placed 45" apart (assuming that your training bar has the specifications described in this course) and placed approximately 15" away from the front of the supports (measured from the columns) and the raised edges on the top of the boxes facing the stands.

A good idea would be to mark the location of the stands and the boxes with chalk or a heavy pencil after they have been placed in the correct position as this will save time when repositioning them at the commencement of each squatting session.

Correct Squatting Technique

We will assume that the squatting apparatus has been correctly positioned and that the loaded bar is resting on the supports. Before approaching the bar always concentrate on what you are about to do. Never attempt to lift whether in training or actual competition until proper concentration is achieved.

After this is done approach the bar and proceed to take the handgrip. The hands should be placed on the portion of the bar between the inside collars and the flanges on the top of the supports. Never place the hands too close to the flanges as there is a danger of pinching them when replacing the bar. I have found that this wide hand spacing will assist in maintaining a flat back when arising from the full squat. Closer hand placing will cause the upper body to move forward when arising thus directing added strain on the entire back. In consequence the trainee's limit squat will decrease. 

When the correct grip is attained inhale and fill the chest to capacity and at the same time place the head underneath the bar and position it on the shoulders. The bar should be seated well back on the shoulders as this will give the trainee greater squatting leverage. This is due to the fact that the bar is more favorably centered over the body. 

Don't make the mistake of lifting the bar off the stands when it is in an unbalanced position on the shoulders. If this happens replace the bar back on the stands and make the necessary adjustment before removing it again. Squatting with an unbalanced bar can have serious consequences, the result is usually a wrenched or dislocated back or knee. Sometimes the balance of the squatter is lost completely and then the trainee finds himself on the floor often underneath the bar. 

The correct position of the feet is also very important when taking the bar off the stands. There are two methods generally used: 

(1) Keep the feet in line and about 14" apart, the legs are slightly bent as the bar is positioned on the shoulders, as soon as the bar is properly seated the legs are straightened, thus lifting the bar clear of the stands. 

(2) Place either the left or right foot forward and then bend the knee as the bar is positioned on the shoulders. Then to lift the bar clear off the stands straighten this leg and them move it back in line with the other stationary foot. The leg that was not moved forward can be slightly bent at the knee when removing and replacing the bar on the stands.

Either of these two methods can be used as both have been tried and proven. Personally I prefer the first method. 

After the bar has been lifted from the stands step backwards until you are standing between the safety boxes. Use extreme caution when stepping back and be sure to take short steps, especially is a limit lift is attempted. 

Continued in Part Two . . . 

Enjoy Your Lifting!