While the barbell back squat is part of a staple diet among clients\u2019 programmes in the weights room, injury rates, strapped knees and low back supports are as commonplace as ever. So, if such a king of exercises has such a high body breakdown\/injury rate, the question is, \u201cDoes it really deserve its title as the king of lower-body exercise?\u201d<\/p>\n
First of all, we have to step back and take a look at our programming before we jump on the exercise and slate it. What\u2019s great for one person could be contraindicated for someone else, or they may not have the physical preparedness to execute what you are asking of them right now.<\/p>\n
How many trainers out there can relate to this? You take your client through their warm-up and the first main session exercise is the barbell back squat \u2013 and, no matter how many demos you show or teaching points you give, it just doesn\u2019t go well\/look great. With good hearts and knowing what a great exercise it is, we persist because of the following benefits:
\nIncreased anabolic hormone production \u2013 HGH, testosterone and IGF-1, which ladders up to muscular hypertrophy\/tone and decrease in body composition (body fat)<\/p>\n
1. Good ankle dorsiflexion
\n2. A mobile hip capsule that allows for depth (vertical translation) of the squat
\n3. A thoracic spine that can bear load placed upon it and has great spinal extension integrity<\/p>\n
Functional mobility is defined as the expression of motion permitted within a specific joint (freedom to explore all of its \u2018space\u2019) \u2013 the more space, the more freedom the joint has to move. Connected to the above (and always forgotten) is that once the \u2018space\u2019 has been acquired, you must now put \u2018force\u2019 through that space (progressively) to teach the nervous system to own and control movement for long-term success.<\/p>\n
Note that we are primarily concerned with mobilising the \u2018joints\u2019 involved in the movements and NOT the muscles. The reason for this is that in any\/all movements, the joints move first as you execute the task \u2013 here, the squat \u2013 and the muscles react to control\/decelerate the movement. Muscles react, they do NOT act, to cause the movement.<\/p>\n
When we seek to expand ranges within joints (ankle, hip and t-spine here), first of all we must offer the client outside support (stability) \u2013 think fixed hands, fixed feet. Four points of contact means you are very stable and, if you are stable, you can exhibit the maximal amount of motion that you can muster.<\/p>\n
If you want more mobility, you must offer stability (the physiology behind this is that the brain\u2019s perception of falling over\/losing balance has been taken away so, as the \u2018governor\u2019 of the movement system, you allow for relaxation and permission for maximal available motion).<\/p>\n
Once stability has been offered (here via wall and floor), the success is now down to the ability to drive a different body part because movement is subconscious (the task to squat is conscious, but how the body moves and responds thereafter is subconscious and we must use this same truth when reacquiring mobility in the body to be able to use it authentically). It\u2019s as simple as gradually taking the points of contact away \u2013 here, from four to one point of fixed contact, so now the whole body is moving upon the trained\/assessed joint and, if it can absorb the body\u2019s entire weight\/force, you are theoretically now \u2018cleared\u2019 to safely begin \u2018loading\u2019 (always progressively and safely of course) your squat. Want to learn more from Paul?<\/strong> Check out his blog on\u00a0Functional hypertrophy \u2013 theory and practical application<\/a>.<\/p>\n Functional hypertrophy \u2013 theory and practical application<\/a><\/p><\/blockquote>\n
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\nNow mobility has been improved, this is and always should be an ongoing process. Think of it as part of your warm-up routine from now on, to keep the joint healthy and from degrading again (like brushing your teeth for your joints); we now must teach the body how to control these motions or exhibit strength in these ranges so that it can execute the task and be robust in the process.<\/p>\n
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\nTrain movement (mobility, stability, strength) at the body\u2019s key joints before you jump into the exercise and watch as your client reaps the rewards every time<\/p>\n