In this months Sports Medicine Journal researchers reviewed knee joint and vertebral column changes in relation to squatting depth and load. They concluded, “Provided that technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity. Contrary to commonly voiced concern, deep squats do not contribute increased risk of injury to passive tissues.”
Getting into the low position when performing a barbell squat is difficult for many athletes. Correcting form to obtain the appropriate depth can result in tremendous muscular power. Coaches have systems for enabling athletes to squat low. The following are a few of the areas that coaches address when trying to get athletes into a posture that maximizes their development:
Flexibility of the chest musculature
Shoulder flexibility
Bar placement
Ankle flexibility
Heel lift
Soft tissue work
Foot placement
Hip flexibility
Adductor stretches
The use of chains on the bar
Contracting glutes
Strengthening the core
Stretching the piriformis
Coordination
Hamstring flexibility
As indicated there are numerous strategies a coach undertakes in correcting ones ability to squat. The fastest way to amend form and at the same time strengthen the musculature responsible for moving into and out of a low position is to top load the Pendulum Squat Pro.
With minimal instruction an athlete can immediately get into the desired depth and hold form during the repetition strengthening the structures quickly that often take months of stretching and constant technique supervision.
Quickly become an ‘expert’ and Get Strong.
