Squat University@squat_university

Dr. Aaron Horschig's guide ๐Ÿ“šempowering you to โฌ‡๏ธpain, optimize performance & find your TRUE STRENGTH ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿ’ช๐Ÿผ โคต๏ธLink to Patella/Quad Tendon Pain Blog๐Ÿ”ฅ๐Ÿ”ฅ

https://squatuniversity.com/2018/01/04/fixing-patellar-quad-tendon-pain/

Box squats are a great modification to the full squat, espeically for those who are dealing with quad and patellar tendon pain.๐Ÿ“๐Ÿ‘‡๐Ÿผ
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Box squats allow you to load the body in a recognizable way while controlling for a few important factors. First, you can control for the amount of depth by setting the box to a predetermined height to limit pain (this will usually be around a parallel depth). Box squats also decrease the total tension placed on the quad and patellar tendons as a powerful turnaround in the bottom of a free squat (which naturally stores and releases energy via the tendons) is not used. By pausing on the box you take away the connection between the eccentric descent and concentric ascent of the squat, which therefore places less overall load on the injured tendons.โœ…
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Hereโ€™s how to perform a proper box squat.๐Ÿ‘‡๐Ÿผ
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Step 1: Your set up for the box squat should be the exact same as your regular squat. Set your feet in a stable position. Take a breath and brace your core before starting your squat with your hips.
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Step 2: While remaining balanced during the descent (barbell tracking over your mid-foot when viewed from the side), sit straight down onto the top of the box. Do not rock back onto the box but instead only pause in the bottom position.
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Step 3: Initiate your ascent by driving straight up. If you do this correctly, your knees will not travel forward as your hips rise from the box. Instead they will remain pushed out and in a stable position in alignment with your feet.
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While the amount of weight on the bar is THE MOST important factor in creating change in our injured tendons, the speed at which we lift is a close second (this is the foundation for heavy slow resistance training (HSR).โœ…
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To read more on patellar or quad tendon injuries and how to rehab them, check out the blog article linked in by bio๐Ÿ“ฒ๐Ÿ“ฒ
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71

Do you have a pinching pain in the front of the hip when in the bottom squat position of a lift? If so, start by checking your technique by assessing your stance width. If your feet remain too narrow, it can lead to a uncomfortable โ€œbunched upโ€ and unstable look. Try jumping your feet a little wider into your natural squat stance and see if that changes what youโ€™re feeling.๐Ÿ‹๐Ÿผโ€โ™€๏ธโœ…
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If that doesnโ€™t alter that hip sensation, you may have a limitation in how your hip joint is moving that is leading to an impingement on the front side of your hip joint.๐Ÿ“
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If this is the cause of your pain, banded joint mobilizations may be helpful at creating more mobility in the joint and decreasing your symptoms. With tension on the band you can drive your knee to the side while squeezing your glutes, you can also push your knee in and back as well.๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ
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With the knee into the ground you can also lean your hip towards the band attachment and away to hit the hip in a different manner than the 1st method.๐Ÿ“
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Make sure you re-check your lift after to see if these mobility tools were effective for your body.โœ…
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To read more about hip impingements and other ways to go about fixing them, check out the blog article linked in my bio๐Ÿ“ฒ๐Ÿ“ฒ
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Thank you to olympian @dmitryichumak (weightlifter from Ukraine) for contributing his videos for todayโ€™s post (be sure to check him out on IG). Also thank you to @hookgrip for the 1st video and @3d4medical & their app Complete Anatomy for the visual of the hip.๐Ÿ™๐Ÿผ
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123

Every time you touch the barbell you should intend to move with perfect technique. This means performing your warm ups and lighter weights with the same attention to detail and intensity as you would a heavy lift.๐Ÿ‹๐Ÿผโ€โ™€๏ธ
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When you start doing this, a funny thing happens...your heavier lifts start to feel lighter and lighter. The once heavy and slow lifts now start to move a little faster because you have primed your body to perform as efficiently as possible.โœ…
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Those who excel in the iron game don't just "turn it on" when the weight on the bar gets heavy. Follow their lead and see what happens.๐Ÿ™Œ๐Ÿผ
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169

If your low back moves into an excessive round during the pull of a deadlift, forces are transferred to the smaller structures of your low back that OVER TIME can lead to a disc bulge and severe back injury.โŒ
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Now, this is different than the appearance of back rounding with some elite powerlifters. The athletes who lift with this technique arenโ€™t usually allowing their back to move into more flexion as the lift is pulled. Theyโ€™re instead bracing or โ€œlocking-inโ€ their spine with a slight bend and maintaining that degree of flexion during the deadlift. By not allowing any motion in this spine this position, they limit the extreme amount of compression that would be transferred to the spinal discs if it were to be moved into full flexion. When combined with a proper training program, some athleteโ€™s have likely been able to adapt to this position and remain injury free.๐Ÿ‹๐Ÿผโ€โ™€๏ธ
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Youโ€™ll also notice some elite powerlifters have more of a rounded spine in their mid back rather than the low back. We find that this is not as harmful as low back round under load.๐Ÿ“
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But WHY round the back in the first place? If you want to really go into the science of it, the rounded back shortens the moment arm between the shoulders and lower lumbar joints. A shorter moment arm theoretically demands less from the body to lift the weight from the floor.โœ…
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Advice to start rounding your back to add a few more pounds to your deadlift must certainly be taken with extreme caution. While some can get away with technique, many will not adapt and will fall prey to a disc bulge injury. Therefore, you must weigh the risk and reward ratio of lifting with this technique.๐ŸฅŠ
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If your back however is MOVING into a rounded position during the deadlift, A cue that can help for some is to โ€œpush the floor awayโ€ and โ€œdrive the chest upโ€ in order to lift with the hips and keep the low back stiff and locked into a stable position.โœ…
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Thank you to the athlte's who appeared in this video: @andyheav, @pete.rubish, @kk_powerlifting and @Hartmanstrength.๐Ÿ™๐Ÿผ
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Also thank you to @3d4medical and their app Compete Anatomy for the visual of the low back today.๐Ÿ™๐Ÿผ
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453

What is one of the limiting factors in the technique between these two front squats?๐Ÿค”
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When performing a front squat, the knees must be allowed to move forward in order to stay balanced with the bar over the middle of your foot. This sets the movement foundation for efficiency and the ability to lift big weight in the more dynamic clean.๐Ÿ‹๐Ÿผโ€โ™€๏ธ
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If the knees are unable to (or told to not move forward) during the front squat, the body will be pushed off balance, depth will be limited, and the back will round โ€“ instantly killing the efficiency of the lift and placing harmful forces on the small structures of the low back.โŒ
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A main limiting factor in a deep balanced squat (ankle mobility) can be due to a soft tissue suppleness and/or joint restriction. These can be addressed with either stretches or banded joint mobilizations if you find a pinch or blocked sensation in the front of your ankle.โœ…
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To learn more about how to improve ankle mobility, check out the blog article linked in my bio๐Ÿ“ฒ๐Ÿ“ฒ
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Shout out to @hookgrip for today's athlete video of Arley Mendez (@arley_chileaful) the 2017 World Champion as well as @3d4medical and their app Complete Anatomy for the visual of the ankle anatomy!๐Ÿ™๐Ÿผ
โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-


159

Today I want to debunk a common myth. You cannot selectively strengthen or target your VMO๐Ÿคฏ
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Now the VMO is a part of your vastus medialis muscle that runs on the inner part of your thigh. The bottom portion of this muscle has fibers that run at an angle and create a โ€œtear dropโ€ shape for many with developed legs๐Ÿ“ .
However, when the VMO contracts โ€“ the entire quad contracts together in order to create power and maintain a balanced pull on the knee cap or patellaโœ… .
This means front squats with a near straight forward foot, donโ€™t work your VMOโ€™s to a greater degree than toed out squats. You also canโ€™t selectively strengthen this portion of the quad with wall sits, straight leg raises with a forward or angled foot or even ball squeezes that hit the groin muscles of your inner thighโŒ
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Now, this part of the thigh can be shut down selectively if there is significant swelling in the knee joint due to injury (which means the VMO will stop working well compared to the other quad muscles). The fix however doesnโ€™t come through isolation exercises like many think but instead through those that strengthen the quad as a whole unit like squats, single leg squats or even simple exercises like straight leg raises if neededโœ…
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To learn more about fixing injuries associated with a poorly functioning VMO (and see all the cited research that backs up this claim) check out the blog article linked in my bio๐Ÿ“ฒ_____________________________________


211

When youโ€™re performing a heavy set of front squats, do you end up with mid back pain? While most people will complain of pain that feels like its in this mid-trap or even deeper from the rhomboids, I find itโ€™s often a referred pain stemming from excessive strain placed on some of the smaller structures much deeper in the spine.๐Ÿ“๐Ÿ‘‡๐Ÿผ
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You see, when we front squat there is more torque placed on the mid back compared to the back squat because of the way we hold the barbell on our chest. If youโ€™re unable to maintain balanced and stable technique during your front squat, excessive forces will be transferred to the mid back and pain will develop. (Side note - yes this athelte is not showing a horrible round in his mid back, I just wanted to use his squat as a demo becuase you can easily see how the back moves during a heavy front squat).๐ŸฅŠ
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If this is you hereโ€™s a quick plan to help kick start the recovery.๐Ÿ™Œ๐Ÿผ
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1๏ธโƒฃ letโ€™s work on improving thoracic spine extension with the seated rotation and side bend exercise. Squeeze the foam roller between the knees to stabilize your lower body and keep most of the movement centered on your mid back.โœ…
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2๏ธโƒฃ work on improving you balance and stability through the zombie front squat. Lock your core down by taking a big breath, holding it and then bracing your core as if youโ€™re about to get punched before starting your descent. This is a very self limiting exercise because if you canโ€™t show good balance or core stability, the bar will roll off your chest and onto the ground.โœ…
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To learn more about fixing a back round during a heavy front squat, check out the YouTube video linked in my bio๐Ÿ“ฒ๐Ÿ“ฒ
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Thank you to athltes @lee_sang____ (Korean 69kg weightlifter) and @max_lang_weightlifting (German 77kg weightlifter) for their videos used today and @3d4medical and their app Complete Anatomy for the body visual!๐Ÿ™๐Ÿผ
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117

Do you find yourself constantly missing heavy cleans in front of you like this video shows? Often this problem isnโ€™t due to pure strength (as you can see how high this athlete pulls the barbell) instead itโ€™s due to poor coordination and timing which allows the barl to come crashing down on the body.๐Ÿ‘‡๐Ÿผ
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If this sounds like you, hereโ€™s a simple progression from Olympian chad Vaughn that can help. To perform a power clean, then perform a 5-10 second paused front squat. In this bottom position feel for your core staying braced and your body balanced across your full foot before standing back up.โœ…
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During the turnover of your next power clean, work on creating instantaneous stability the second the bar touches your shoulders. Like a boxer throwing a punch this should be a very powerful and quick movement. Hold this turnover for a second before performing a full squat.๐Ÿ‹๐Ÿผโ€โ™€๏ธ
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After a few weeks of perfecting those movements, move to learning the clean pull under with the open barbell. Start slowly and maintain a full connection to the barbell. Keep your arms long and your elbows pointed out to the side. With your core braced, lean back slightly without arching your low back or pushing your chest out. Keep your full foot engaged to the floor and your knees straight. Simultaneously bend your arms and knees as you pull under the bar, keep your feet grounded. (you may have to position them in your receiving position for comfort).โœ…
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As this becomes easier, you can speed up the lift and perform a small powerful jump under . Once you can do this lift with some weight, you should notice great carry over to the timing of your full lift.๐Ÿ™Œ๐Ÿผ๐Ÿ‹๐Ÿผโ€โ™€๏ธ
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Thank you to Chad Vaughn @olychad for demonstrating this progression and to Greg Freeman @imperfectgentleman2.0 for being today's athlete model - I have no doubts your full clean will be fixed soon with this progression!๐Ÿ™Œ๐Ÿผ
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467

Regret is something I donโ€™t want any of you to have when it comes to how youโ€™ve trained & worked your body in the weight room. However, too often in my profession as a physical therapist Iโ€™m confronted with the regret many of my patients have because of how theyโ€™ve treated their body.๐Ÿฅ€
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โ€œI once was strongโ€ or โ€œWhen I was younger I could do this or that,โ€ are all too common phrases given by those who failed to maintain their body๐ŸฅŠ
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I donโ€™t want this for anyone. If thereโ€™s one thing I could wish for each and everyone of you, itโ€™s the ability to live your life on a path that will not leave you with regret. This requires two things:
1๏ธโƒฃWork hard: I shouldnโ€™t have to say this twice.
2๏ธโƒฃDo things the right way: in the weight room this means prioritizing technique quality, listening to your body, not pushing into pain & playing the long game.๐Ÿ“
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Play the long game and realize the iron game is something we are in for LIFE.๐Ÿ‹๐Ÿผโ€โ™€๏ธ
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#Squat #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #lifting #crossfitter #quote #instaquote #motivation #motivationalquotes


53

Do you notice a twist during the ascent portion of your squat? While a twist on the descent is often due to mobility restrictions, I find the problem occurs during the ascent of a squat due to problems in stability and strength.๐Ÿ“
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A side to side difference in the ability of the glute max to produce force or the glute medius to stabilize the pelvis can result in a twisting action on the ascent of the squat.๐Ÿค”
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The first step in clearing up this problem is to warm-up prior to squatting with a simple bridge or hip thruster exercise. Hold this top position for 5-10 seconds and feel for whether or not both glutes are firing symmetrically. You can also do a single leg version on each side for added difficulty. I'd try 5-10 reps before your workout.โœ…
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Last, lets activate both glutes in a way similar to your squat. With a band across the knees, sit into a deep bodyweight squat. Drive your knees out to the side and jam your feet into the ground as you raise up a few inches, squeeze your glutes, and then relax back down into a squat stretch. Do this a few times before standing back up.โœ…
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For more cues on how to perfect your back squat, check out the blog article linked in my bio๐Ÿ“ฒ๐Ÿ“ฒ
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195

Which lift variation is going to be easier on your back when dealing with low back pain? Letโ€™s turn to some simple science to find out.๐Ÿ“
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When you descend into a squat, we can freeze frame it at the parallel position to calculate how much torso lean the technique brings out and also the length of the moment arms (the distance from the vertical line of gravity pulling down on the bar to the joint in question โ€“ in this case the low backโ€™s connection to our pelvis).โœ…
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When we compare a front squat to a back squat, the more upright torso of the front squat has a smaller moment arm for the low back โ€“ meaning less torque comparatively is placed on that part of the body.๐Ÿ‹๐Ÿผโ€โ™€๏ธ
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This means the front squat will often place less force on the smaller structures of the low back (like the discs that seperate each vertebrae or the facet joints) and can often be better tolerated by those who are currently dealing with and rehabbing their low back pain.๐Ÿ™Œ๐Ÿผ
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If you currently have low back pain and want to learn how to screen your injury to find out WHY you have pain & how to kick start the healing process, check out the blog article linked in my bio!๐Ÿ“ฒ
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Final thoughts: don't be a tough guy and push through back pain, that will only make things worse. For some, even changing to a front squat will still bring out pain. For healthy athletes without any history of low back pain, any of the techique variations should be easily tolerated and are safe to perform granted good technique and proper programming is used.๐Ÿ‹๐Ÿผโ€โ™€๏ธ
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Thank you @3d4medical & their app Complete Anatomy for the visual of the back today.๐Ÿ™๐Ÿผ
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212

In order to create a powerful explosive Olympic lift, an athlete must first generate an extreme amount of tension in the arms and back. You can see from the 2nd clip how this athlete primes his bodies stability prior to pulling the bar, almost like a race car driver revving the engine at the start line.๐ŸŽ๏ธ
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Now do you have to twist in and out of a tight position as much as this Toshiki does here? No, but you need to find what works best for your body and create tension in your upper body before the barbell is pulled from the ground.๐Ÿ‹๐Ÿผโ€โ™€๏ธ .
By locking out his arms and squeezing his shoulder blades back and down before the barbell is pulled from the blocks, he activates his lat muscles โ€“ an extremely important muscle in creating a ton of torso stiffness that allow him to transfer force from his legs into propelling the barbell upwards during the next portion of the lift.โœ…
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If you struggle with maintaining sufficent tension/stability during the pulling porition of either olympic lifts (snatch or clean), performing the lifts from the blocks can be a great way to work on this weakness. When you start the lift from the block, you don't have any momentum generated from the first part of the pull off the floor. You must teach your body how to create massive tension/torque and also finish your pull.๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐ŸฅŠ
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Shout out to @toshikis165j205 for being today's model athlete and to @3d4medical & their app Complete Anatomy for todays visual of the body.๐Ÿ™๐Ÿผ
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