Nate Kirkland, Mandy Hammans, Reese Knuteson, Chelsea Grange Squat so Hard!! Nate Kirkland, Mandy Hammans, Reese Knuteson, Chelsea Grange

Purpose The purpose of this presentation is to analyze the muscles and joint movements involved in a squat. In addition provide correct form/technique. https://www.youtube.com/watch?v=P gu7LFpQmgQ

Introductions Closed Kinetic Chain Correct Form Incorrect Form Phase 1 (Stance) Phase 2 (Lowering Phase) Phase 3 (Lifting Phase) Exercises to improve squat Lombards Paradox Conclusion

Closed kinetic chain Closed kinetic chain movements are when the distal end of an extremity is fixed. Preventing movement of any one joint unless predictable movements of the other joints in the extremities occur. In the case of the squat the feet are the fixed extremity to the ground.

Correct Form Chest out Shoulders back Head in neutral position Back at 45 º angle Quadriceps parallel to floor Knee and Hip in line Knee over toes Feet pointed forward

Incorrect Form Common Errors Raising the heel off the ground Rounding the lower back Shifting weight Raising hips before legs https://www.youtube.com/wa tch?v=tsa5KE8S52c

Phase 1 Stance Phase (Isometric Contraction)

Stance Muscles are stabilizing an erect position. Assess form and Prepare to enter squat Core tightening Head neutral Back straight Shoulders retracted Joint neutral Isometric contraction of hip and knee extensors and plantar flexors

Phase 2 Lowering Phase (Eccentric)

Eccentric Phase Lowering of the weight until quadriceps are parallel with the ground Eccentrically contracting muscles Form Quads Parallel with ground Knees over toes Feet slightly Abducted

Hip Joint Activation Acetabular Femoral Joint Ball and socket joint Femoral head inserts into the acetabulum Bony architecture provides stability

Muscles innervating hip joint Hip Flexion (Eccentric contraction of hip extensors) Gluteus Maximus Gluteus Medius Adductor Magnus Biceps Femoris Semitendenous Semimembranosus

Knee Joint Activation Knee joint Tibiofemoral joint Hinge joint Sometimes referred to as modified hinge joint - internal & external rotation occur during flexion Patellofemoral joint Synovial (gliding) joint Gliding nature of patella on femoral condyles

Muscles innervating knee joint Knee Flexion (Eccentric contraction of knee extensors) Rectus Femoris Vastus Lateralis Vastus Intermedius Vastus Medialis

Ankle Joint Activation Talocrural joint Hinge joint Talus, distal tibia, & distal fibula 50 degrees of plantar flexion 15 to 20 degrees of dorsiflexion

Muscles innervating ankle joint Dorsiflexion (Eccentric contraction of plantar flexors) Gastrocnemius Soleus Plantaris Tibialis Posterior Flexor Digitorum Longus Flexor Hallucis Longus Peroneous Longus Peroneus Brevis

Phase 3 Lifting Phase (Concentric)

Concentric Phase Lifting of the weight from parallel until body is in erect starting position Concentrically contracting muscles Form Chest up and out Head in neutral position Shoulders Back Hips and knees moving simultaneously

Hip Joint Activation Acetabular Femoral Joint Ball and socket joint Femoral head inserts into the acetabulum Bony architecture provides stability

Muscles innervating hip joint Hip Extension (Concentric contraction of hip extensors) Gluteus Maximus Gluteus Medius Biceps Femoris Semitendenous Semimembranosus Adductor Magnus

Knee Joint Activation Knee joint Tibiofemoral joint Hinge joint Sometimes referred to as modified hinge joint - internal & external rotation occur during flexion Patellofemoral joint Synovial (gliding) joint Gliding nature of patella on femoral condyles

Muscles innervating knee joint Knee Extension (Concentric contraction of knee extensors) Rectus Femoris Vastus Lateralis Vastus Intermedius Vastus Medialis

Ankle Joint Activation Talocrural joint Hinge joint Talus, distal tibia, & distal fibula 50 degrees of plantar flexion 15 to 20 degrees of dorsiflexion

Muscles innervating ankle joint Plantar Flexion (Concentric contraction of plantar flexors) Gastrocnemius Soleus Plantaris Tibialis Posterior Flexor Digitorum Longus Flexor Hallucis Longus Peroneous Longus Peroneus Brevis

Exercises to improve squat Various forms of squat Barbell squat Front squat Dumbbell squat Hack squat Deadlifts Rack pulls Leg press Good morning Leg extension Hip thrusts Standing calf raises Seated calf raise

Riddle me this? During the concentric phase of the squat, the rectus femoris extends the knee while the hamstrings flex it, and the hamstrings extend the hip while the rectus femoris flexes it. So why do they not simply cancel each other out? HOW IS THIS POSSIBLE?

Lombards paradox The hamstrings act on the hip but attach farther away from its axis of rotation than the rectus femoris; they therefore generate more force than the rectus femoris allowing hip extension to take place. At the knee, the rectus femoris (and other quadriceps muscles) attach farther from the axis of rotation in the knee than the hamstrings, thereby generating more force and allowing knee extension to take place.

conclusion The squat is a closed kinetic chain movement Always practice good form Avoid common mistakes Main joints Acetabular Femoral Joint Tibiofemoral joint Patellofemoral Talocrural

Conclusion Stance Lowering phase Standing phase Lombards paradox Isometric contraction of hip, knee extensors, and plantar flexors Lowering phase Eccentric contraction of hip extensors Eccentric contraction of knee extensors Eccentric contraction of plantar flexors Standing phase Concentric contraction of hip extensors Concentric contraction of knee extensors Concentric contraction of plantar flexors Lombards paradox

conclusion https://www.youtube.com/watch?v=k2lDLs7Ya9o