Jes Reynolds…Your Fitness Coach

As I stated in my previous post: Strength Training Workouts and Biomechanics of the Squat, the squat is one of the foundational exercises used for almost all types of training and for each of the various training styles people use, there are numerous methods of performing the squat. In this post, I’d like to offer photo demonstrations of me performing the three types of squats I’ve seen most commonly used: functional/power lifting, bodybuilding, and deep barbell squats.

Functional or ‘Power Lifting’ Squat

· Stance is hip width or wider
· Movement initiated and controlled by hips
· Maintain neutral spine throughout movement
· Body weight starts and stays in heals throughout entire movement
· Knees stay in same plane throughout movement, knees stay behind the toes
· Hip, knee, and ankle move at the same rate of speed

‘Body building’ Squat

· Stance is slightly narrower than hip width
· Movement initiated by knees
· Maintain neutral spine throughout movement
· Body weight often shifts into balls of the feet, heels sometimes come up
· Knees stay in same plane throughout movement, often in front of toes
· Knees move at the fastest rate of speed while hip and ankle are secondary

Deep Barbell Squats

· Generally stance is wider than hips but not always
· Movement initiated either at the hip or knees
· Maintain neutral spine throughout movement
· Body weight can be in heels or balls of feet depending on form used (heels recommended)

While I certainly have my favorite type of squat (functional) and the one that I feel is most effective (functional), it’s true that one can justify using any of these (functional is best) as long as it is done safely, and with an element of progression that allows the joints to withstand the different types of tension each method of squatting presents. If you want to try each of them, I recommend doing so by starting with a weight that is light, and practicing the motion with perfect form. As you are able, you can then increase the weight to one that is challenging for you. Try them and let me know which one you feel is the most effective (functional), safest (functional), and improves your performance the most (functional). I have no bias to any of them in particular (functional) but I do recommend starting with the movement that offers lowest risk and highest benefit. In this case, that would be the functional squat (surprise!).

The squat is one of the foundational exercises used for almost all types of training including: athletic performance training, functional training, power lifting, bodybuilding, and even basic conditioning.  There are a variety of methods used to complete this exercise.  Some of which I would like to review here.

Biomechanical Variations of the Squat
From my perspective, there are three basic variations to performing the squat.  While other, more minor variations are used I consider the minor variations as general off-shoots from the three I have listed below.  Of these three, I prefer the functional, movement based squat, which presents the least risk while delivering the greatest benefit.  

Functional or ‘Power Lifting’ Squat

‘Bodybuilding’ Squat

• Closer foot stance
• Movement initiated by knees
• Focuses on quadricep development
• Often involves deep knee bend

Deep Barbell Squats

• Variety of foot stances used
• Movement initiated either at the hip or knees but generally the knees
• Targets enhanced development of VMO (vastus medialus oblique) responsible for knee stability and extension

While it may seem to be the most effective, the risk of a deep barbell squat (extreme stress on joints, potential loss of stability to name a few) often outweighs the main benefit (development of VMO), especially when VMO can be targeted effectively in other, less risky exercises.

When attending a conference given by UM Strength and Conditioning coach Mike Barwis a few years ago, he recommended squatting to the parallel position and not beyond, for this same reason.  It was nice to hear that our theories of training were similar!

Potential Risks involved
Knee Pain
Any of the squat variations can cause knee pain.  If you experience knee pain you should first analyze the biomechanics of your movement.  Use the ‘function’ guidelines to perform the squat and a light weight.  If knee pain ensues, stop performing the movement and see a doctor.

Lower Back Pain
Lower back pain during a squat is a good indication that the weight is too heavy or that your biomechanics are incorrect.  If this occurs, you should first analyze the biomechanics of your movement.  Use the ‘function’ guidelines to perform the squat and a light weight.  If knee pain ensues, stop performing the movement and see a doctor.

People often experience lower back soreness the day after performing heavy squats.  As long as the soreness is reasonable and goes away in a day or two, it’s probably just a response to stabilizing the heavy load.

Torque on Joints when squatting heavy weight under fatigue (end of sets)
As you get fatigue at the end of a set, the body will naturally offer leverage in the form of compensation and poor biomechanics in order to continue moving the weight (knees often buckle and back often arches). Stay focused at the end of heavy sets and be mindful to train yourself to fire the same muscle groups and maintain the same form throughout the entire set.

Things to watch for

• Ideally the hip, knee, and ankle joints move at the same rate of speed.  This will decrease tension in the knees and prevent undue stress on the low back.
• Be aware that there is a load being placed on the spine and a demand is being put on the core and back muscles.  If you haven’t squatted in a long time it’s wise to progress from a lighter weight into heavier weight in order to safely train or re-train the nervous system to fire the correct muscles and reduce the general risk involved when placing a load on your back.
• Exaggerated lordosis (an extreme arch in the lower back) shifts some of the load from musculature to joints, ligaments, and bones.
• Head position.  Throwing head and neck up and back can cause a compensatory arch in the low back and may also shift the distribution of weight during the lift.
• Foot or knee movement during the lift should be minimal.  The safest and most effective squat is performed in a position that is both safe and maintainable throughout the entire lift.

If you notice yourself tending towards some of these habits i.e.: knees moving medially (in and out) or heels turning in, the best decision is to reduce the weight and progress yourself forward once you have worked through these biomechanical deficiencies.  This will ensure a safe and highly effective lift.

I answer a lot of fitness questions during each session and I glean tremendous value from the conversations I have with clients about fitness.  Conversing with them allows me to develop a better understanding of how different people with different results view exercise and fitness results.

One of the questions I was asked by a client new to strength training workouts was:  “Why do I need to control the weight when I’m lowering it?”

While it seems like a simple question, I started to wonder if there were some, or even quite a few people who don’t know the difference between or the value of different types of muscle contractions.  I thought I’d create a post with some insight.

There are three different types of active muscle contractions: concentric, eccentric, and isometric.  As you read on, take note that the word contraction, which implies shortening, actually refers to an action that generates tension within the muscle and causes it to perform work.  Muscle contraction (work) can be performed during the shortening, lengthening, or static tension of the muscle.

Concentric Muscle Contraction: Muscle Actively Shortening
Example: Lifting a dumbbell upwards during a bicep curl

“When a muscle is activated and required to lift a load which is less than the maximum tetanic tension it can generate, the muscle begins to shorten. Contractions that permit the muscle to shorten are referred to as concentric contractions.” [1]

Eccentric Muscle Contraction: Muscle Actively Lengthening
Example: Lowering a dumbbell down during a bicep curl

“During normal activity, muscles are often active while they are lengthening.  As the load on the muscle increases, it finally reaches a point where the external force on the muscle is greater than the force that the muscle can generate. Thus even though the muscle may be fully activated, it is forced to lengthen due to the high external load. This is referred to as an eccentric contraction (please remember that contraction in this context does not necessarily imply shortening).”[1]

NOTE: “muscle strengthening may be greatest using exercises that involve eccentric contractions.”[1]

Isometric Muscle Contraction: Muscle Statically Contracting
Example: Holding a dumbbell half-way up during a bicep curl

“A third type of muscle contraction, isometric contraction, is one in which the muscle is activated, but instead of being allowed to lengthen or shorten, it is held at a constant length.”[1]

As you can see by the definitions listed above, the purpose of controlling the weight as you lower it, is to maximize the eccentric muscle contraction.  According to references used for this article, maximizing the eccentric portion of the contraction will cause you to develop maximum strength in the target muscle group.

Try this example of a shoulder strength training workout circuit which includes all three types of muscle contractions.  Perform all three exercises in succession with a rest period at the end then repeat for a total of 3 sets. Let me know what you think!

Exercise 1 & 2:
1)Seated shoulder press, alternate arms during press
2)Stand and hold weights statically overhead with perfect posture for 1 minute (no squirming!)

Exercise 3:
Pike push-up on ball or bench

Exercise 4:
Standing lateral raise with dumbbells 20 reps

Reference:

1.  http://www-neuromus.ucsd.edu/musintro/contractions.shtml