The Jag Power Way An insight into The University of South Alabama's Strength and Conditioning Department. The Latest Jag Power Quarterly https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=1J0xwUC0qLXqOYHrDLO7KhZdNArYcHajwuv-8hw94GzSjGf6FmNxZouGMKy_n&hl=en Posted by The Jag Power Way at 1:34 PM No comments: Email This BlogThis! Share to Twitter Share to Facebook Share to Pinterest Friday, September 23, 2011 Biomechanical Analysis of the Back Squat Purpose The purpose of the back squat is to increase strength in the hip and knee joints. The muscle groups involved are the plantar flexors (soleous and gastroc), knee extensors (quadriceps), hip extensors (glutes and hamstrings), and the trunk extensors (erector spinae). Variations There are two main variations of the barbell back squat, Olympic (high bar placement) and powerlifting (low bar placement). The Olympic, or high bar, squat requires a narrow stance, bar placed on top of the trapezius muscles, and forces a forward shin angle, emphasizing the quadriceps. The powerlifting, or low bar, squat has a wide stance, the bar resting across the back over the rhomboids and rear deltoids, which emphasizes the hips and low back. Below are pictures showing joint angles and bar placement: Olympic (High Bar) Powerlifting (Low Bar) Below are a summary of the differences in the two types of back squat: High Bar Greater knee flexion increases work done by knee extensors (quadriceps) Decreases trunk extensors (erector spinae) and hip extensors (hamstring) work Low Bar Greater hip flexion increases work done by trunk extensors (erector spinae) and hip extensors (hamstrings) Technique For Both Tight core Tight upper back Unlock the hips before knees Chest erect For Low Bar Sit back so that hips are at 45 degree angle at "bottom" postion (thigh parallel to ground) Shins are perpendicular to the ground For High Bar Sit straight down over heels Shins slightly forward with knees no further forward than toes Hips are lower than knees in the "bottom" position Common Mistakes Knees fold in (valgus stress) Upper back separates (poor upper back strength and trunk extensor strength) Not squatting to, or below parallel, shows signs of poor glute and hamstring strength Application High Bar Squat Good for quad and core development Applicable for sprinters (drive phase) Low Bar Squat Good for eccentric loading of the hamstrings and low back development Important for football and other contact sports Many sports start in similar to "bottom" position of low bar squat Posted by Jerry Partsch at 7:50 AM No comments: Email This BlogThis! Share to Twitter Share to Facebook Share to Pinterest Newer Posts Home Subscribe to: Posts (Atom) Blog Archive ► 2014 (2) ► 2012 (3) ▼ 2011 (11) ► November (5) ► October (4) ▼ September (2) The Latest Jag Power Quarterly Biomechanical Analysis of the Back Squat Contributors Fashza Hersel Jerry Partsch Justin Nguyen The Jag Power Way Unknown Unknown Awesome Inc. theme. Powered by Blogger. Deze site gebruikt cookies van Google om services te leveren en verkeer te analyseren. Je IP-adres en user-agent worden met Google gedeeld, samen met prestatie- en beveiligingsstatistieken om servicekwaliteit te garanderen, gebruiksstatistieken te genereren, misbruik te detecteren en maatregelen te treffen.MEER INFORMATIEOK