They Don't Know Squat!

There seems to be a lot of confusion among coaches and coaches as to whether squats should be done all the way or just half way. In most gyms today, general instructions during squats, deadlifts, and lunges (as taught by many personal training organizations) do not allow the knees to move past the toes. Doing so will eventually result in the destruction of your knees! I do not agree. There are some situations where partial motion range (ROM) is shown, but for the most part, I teach full-time people for the following reasons:

* It is the most primitive movement pattern known to man; Our ancestors used to perform many of the daily functions (ie harvesting, gathering, hunting, cooking, eating, etc.) in a full-blown position.

* Also, if anyone didn't notice, we spent 40 weeks in the fetal position (which is basically a full leg) before entering the world - did we come out with bad knees?

* We should strive to train the full ROM for each exercise. Jongkong is no exception.

* Each exercise produces pressure around the joints - the body then adapts to this pressure.

* Quadriceps contraction, hamstrings and gastrocnemius maintain integrity around the knee joint.

* Compression and compression strength occur around the knee joint (as opposed to the only sheering force that occurs in some low open chain kinetics, such as the extension of the foot); However, the large touch area of ​​the patella with the femoral groove (as the knee spikes increase during the full knee) helps eliminate compression.

* So not only is the leg - as a closed-loop exercise - considered a natural movement pattern with high function transfer, but also a safe exercise if done correctly (and that includes full ROM!)

* The drawer test is done at a 90 degree knee angle because there is more flexibility in the knee joint at that particular angle. So, does it make sense to only go down the halfway point where you are most vulnerable especially when larger loads are available (because you're stronger in this partial ROM?)

* According to Ironman contributor George Turner, the fulcrum moves to the knee joints in parallel to the quadriceps muscle in the full knee.

* Keep in mind, if you are constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to miss out on your trained ROM.

* Regular semi-regular squats will reduce flexibility.

* There is a lower incidence of back pain and knee injuries in Aboriginal and Oriental communities who perform squats regularly.

* Even the Olympic weight lifter who practices full squats has a healthier knee than any other athlete.

* While you may find some research showing full squats as potentially harmful to the knee, only one study has proven this to be true. However, it is done on a frame - the same result does not occur with the surrounding connective tissue. On the other hand, many studies show the benefits of full squats.

Unfortunately, many personal training certification courses teach half squats as a safe version that is suitable for everyone and this is now written in stone. God forbid you deviate from this golden rule to do something our body must do! Careful reading: leggings need to be done in a full ROM where the barriers are in contact with calves (so that no light can be seen through your feet below). It is good for your knees to move past the toes (just do not miss the knees at the bottom.) In other words, keep your feet tight and try to stay upright throughout the exercise. So, in the future some fitness instructors will come to you at the gym and advise you not to go too far while crouching to tell them that they do not know the junk!

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