Confusion surrounding the involvement of what constitutes a full, low squat has, over the past few years, baffled many enthusiasts, especially since a report was circulated to high school and college coaches warning them that full squats can damage the knees, in spite of the fact that the degree of lowness in squatting does vary with each individual.
For example, the lifter or bodybuilder who has thick, stocky legs will not descend into the low position that his long-legged, slender colleague can, even though both men may "hit bottom" while squatting.
A full or low squat is the point where the athlete descends into a position in which the undersides of his thighs, the biceps of the legs, push or come in contact with his calves, making this his low position.
By the same token, a heavyweight lifter, such as Paul Anderson whose legs are monstrous, can barely descend into the parallel position simply because his thigh biceps and calves clash at this point, thus making it impossible for him to go any lower unless he relaxes, and this would sacrifice some of his recovery power coming up from the bottom,
Consequently, the question of how low is a full squat depends upon the individual, his type of build and the length and thickness of his limbs.
However, keeping the body upright also exerts some influence upon squat performance. The big, beefy lifters, for example, tend to bend forward, and since most are corpulent, especially around the middle, their protruding abdomens hit their knees and prevent them from going down lower into the squat - unless they maintain a more upright position.
The report was circulated a few years ago by a Karl Klein had some students and coaches take precautionary measures against performing full squats, a most unjust conclusion. For what other athlete enjoys this movement more than the lifter? None. And yet lifters have less knee trouble than other athletes who never perform squats. Now, doesn't that prove something?
Those of us who have seen some of the Asian lifters in action always marvel at the manner in which they squat. All of these lifters descend into a low, magnificent position, much lower than most Americans do, and none of these lifters ever suffer knee trouble. If a lifter handles that much weight under such stress condition and doesn't damage or complain about knee trouble, how can ordinary squatting, usually done with a very light resistance, damage knees? Something is wrong somewhere - and it's not with the squat!
Today, however, many high school and university coaches are beginning to question the accuracy of Klein's report and are beginning to recognize the fact that a good full squat is not only a valuable movement for the athlete, but it also helps to strengthen the knee joints that could prevent future knee injuries in athletic activities.
In most of the gyms I have visited I have heard bodybuilders complain about getting a sore back from heavy squats but I have never heard anyone complain that his knees were injured from squatting. The truth seems to be that if squats are correctly done, as they should be, they can only benefit the individual and, even speed recovery of knee injuries. However, they should be done progressively and no one should ever attempt his maximum poundage unless he has thoroughly warmed up his thigh muscles and knees through higher reps and lighter weights.
On the other hand, if you find it difficult to squat all the way down for the first few reps, include some stretching exercises or, lower yourself into a full squat (without any resistance) and just sit there for a few seconds. Next, take a few steps while in that position before recovering. After that do few free-hand squats before taking a light weight and doing 5 or 10 more squats. By this time your legs and knees should be ready to handle heavier weights. Start with a weight that's slightly more than half your limit, and do anywhere from 7 to 10 reps. Add 20 or 30 pounds more, and do 5 or 6 more squats. Keep adding weight but stay within 3-5 reps until you work up to your maximum poundage. To conclude, you can do 3 attempts with a weight that is near your limit.
This type of training will not only help you go into a deeper, lower squat, but will also build power and muscular size as well - plus other benefits. Just remember one thing: do your squats correctly and avoid those crash-bounding ones. They serve no useful purpose.
Enjoy Your Lifting!
No comments:
Post a Comment