i’ve now included a “Physical Fitness – Exercises” category in the drop down menu of my tutorial. It will pertain to exercises, conditioning, nutrition etc…that i personally follow and that work for me to enhance my martial arts training.
Today’s subject has to do with “how to do the squat movement” correctly, to avoid injury. I will also go into many key points that relate directly to the wing chun stance and address common mistakes to avoid during training.
take care and peace!
Jin
The weight on the heels definitely puts less stress on the knee joints
However isn’t it slower to move forward compared to when you have the weight in the front end of the feet ?
My only problem with any squat video is that they all assume that all people have a proper build to squat a certain way. Squatting is a complex movement that requires a complex ratio of levers torso, femur, and tibia that gives balance to the person and allows the movement to happen. The standard position isn’t one that everyone can even get into. In essence, people with incorrect ratios of levers squat but they can’t really activate any muscle fibers from the position. This is a waste, and yet they will have people tell them that they have to squat to get big.
What I would like to see in a complete video is information on who should squat, squat work-arounds that adjust the levers, and alternate exercises for those who can’t get into the proper squat position. I would also like to see a squat video that shows people how to use a weight belt because almost no one knows how.
[QUOTE=HumbleWCGuy;964805]My only problem with any squat video is that they all assume that all people have a proper build to squat a certain way. Squatting is a complex movement that requires a complex ratio of levers torso, femur, and tibia that gives balance to the person and allows the movement to happen. The standard position isn’t one that everyone can even get into. In essence, people with incorrect ratios of levers squat but they can’t really activate any muscle fibers from the position. This is a waste, and yet they will have people tell them that they have to squat to get big.
What I would like to see in a complete video is information on who should squat, squat work around that adjust the levers, and alternate exercises for those who can’t get into the proper squat position. I would also like to see a squat video that shows people how to use a weight belt because almost no one knows how.[/QUOTE]
interesting view point, thanks for sharing that. but like i said, this video on squatting and everything else on my tutorial is only what works for ME, and it may not necessarily work for you. but i do get your point and think it’s 100% valid.
Is it OK to squat with your toes pointing out ?
[QUOTE=ChinaBoxer;964816]interesting view point, thanks for sharing that. but like i said, this video on squatting and everything else on my tutorial is only what works for ME, and it may not necessarily work for you. but i do get your point and think it’s 100% valid.[/QUOTE]
Yea, I was just getting some pent up frustrations off my chest. Not really related to your video per say. Qualifying a squat video with “what works for me.” is exactly the right way to go about it IMO.
[QUOTE=IRONMONK;964825]Is it OK to squat with your toes pointing out ?[/QUOTE]
The standard recommendation is for the toes to point out slightly.
Respectfully, I don’t really see how the squat is a complex movement. Granted, it will be easier for some people than others. It can even be culturally. Americans are use to sitting in chairs whereas certain cultures squat down on a daily basis so they’re use to it.
Its acutually a simple movement imho. I think its just a matter of getting use to it.
People tend to make things more complicated than they really are.
It reminds me of a story of a centipede crawling through a garden ran into another bug who asked the centipede how does it coordinate all those legs. When the centipede had to think about it, he found that he couldn’t move!
[QUOTE=dirtyrat;964834]Respectfully, I don’t really see how the squat is a complex movement. Granted, it will be easier for some people than others. It can even be culturally. Americans are use to sitting in chairs whereas certain cultures squat down on a daily basis so they’re use to it.
Its acutually a simple movement imho. I think its just a matter of getting use to it.
People tend to make things more complicated than they really are.
It reminds me of a story of a centipede crawling through a garden ran into another bug who asked the centipede how does it coordinate all those legs. When the centipede had to think about it, he found that he couldn’t move![/QUOTE]you are right, the squat is a “simple” movement, but simple does not mean “easy”. heck, a lead jab in boxing is “simple” to do, but does it make it easy?
[QUOTE=ChinaBoxer;964879]you are right, the squat is a “simple” movement, but simple does not mean “easy”. heck, a lead jab in boxing is “simple” to do, but does it make it easy?[/QUOTE]
point taken
[QUOTE=ChinaBoxer;964708]ive now included a Physical Fitness Exercises category in the drop down menu of my tutorial. It will pertain to exercises, conditioning, nutrition etcthat i personally follow and that work for me to enhance my martial arts training.
Todays subject has to do with how to do the squat movement correctly, to avoid injury. [/QUOTE]
Rather than avoiding injury, the method you are describing increases the chances of injury… not to mention decreasing the strengthening effect of the exercise.
What is your exercise science background?
sorry at work so cant see the video but from the questions.
Its normally advised to have the feet pointed slightly out to ensure the knee goes towars the middle of the feet not into the middle of your centre.
Squat is classed as a complex movement (or compuond movement as it uses muscles that go over several joints and are using several muscles in the exercise, a bicep curl being a simple exercise as it isolates only two muscles. More about the amount of muscles activated not how hard it is to do.
[QUOTE=bennyvt;965044]sorry at work so cant see the video but from the questions.
Its normally advised to have the feet pointed slightly out to ensure the knee goes towars the middle of the feet not into the middle of your centre.
Squat is classed as a complex movement (or compuond movement as it uses muscles that go over several joints and are using several muscles in the exercise, a bicep curl being a simple exercise as it isolates only two muscles. More about the amount of muscles activated not how hard it is to do.[/QUOTE]
thanks for the explanation. though i still don’t see how relevant it is. when i move i don’t think about the amount of muscle i’m using. i just move. when my boys were born, i let myself go. got fat and really out of shape. when i got back into it, i found that i had to take baby steps to get back certain movements. its all part of the process.
maybe someone can explain it better…
If you want a real resource for the best positions for some of the basic lifts, check out Mark Rippletoe. His book “Starting Strength” is a great place to start. Here is a video that has all the checkpoints of a proper squat:
http://startingstrength.wikia.com/wiki/Squat_Form_Check_Compilation
When I clicked on the link, it says:
Woops!
Sorry, but what you are looking for doesn’t seem to be here. Please try again.
Dirtyrat: I can’t really see how anyone could explain it any better than Benny already has! But let me try. It is called a compound exercise (some people say complex but most say compound) because it works a large number of large muscles. A simple exercise works a small number of (usually) small muscles.
E.g.: A simple exercise (the curl - please see the muscles that are worked which are listed on the right).
E.g.2: A compound exercise (the squat).
Wayfaring: isn’t it Ripp[b]e[/b]toe?
Humble: the best way to increase your flexibility enough to be able to do proper squats is… drum roll… to do proper squats! The more you do squats without hitting your full range of movement, the more you are reinforcing bad muscle memory, and increasing wear, tear and inhibition of your nervous system.
Do this and then maybe you can progress to this.
[QUOTE=dirtyrat;965102]thanks for the explanation. though i still don’t see how relevant it is. when i move i don’t think about the amount of muscle i’m using. i just move. when my boys were born, i let myself go. got fat and really out of shape. when i got back into it, i found that i had to take baby steps to get back certain movements. its all part of the process.
maybe someone can explain it better…[/QUOTE]As for how relevant it is as to whether it’s compound or simple:
Compound exercises rock. They help you in everything you do in everyday life. They make you stronger as a whole (as there is some systemic adaptation to big compound exercises, meaning that if you have a programme of just deads, you curl will also improve, whereas just curls… only your curls will improve, and you may actually end up weakening your back, shoulders, triceps, etc etc)
Simple exercises blow. They have much less crossover into everyday life. They only have use for very simple actions. They increase your likelihood of injury. They sometimes do have use for assisting your bigger lifts (i.e. curls to cleans), but generally they are strictly for bodybuilders.
A few chin-ups (compound exercise which really hits shoulders, upper back and arms inc biceps) with a few kilos tied round my waist are way better than a few curls (simple ex which hits biceps, and prob stresses my lower back).
Squats and Deadlifts also stimulate testosterone release which will make you bigger and more manly!
[QUOTE=Mr Punch;965114]Dirtyrat: I can’t really see how anyone could explain it any better than Benny already has! But let me try. It is called a compound exercise (some people say complex but most say compound) because it works a large number of large muscles. A simple exercise works a small number of (usually) small muscles.
E.g.: A simple exercise (the curl - please see the muscles that are worked which are listed on the right).
E.g.2: A compound exercise (the squat).
As for how relevant it is as to whether it’s compound or simple:
Compound exercises rock. They help you in everything you do in everyday life. They make you stronger as a whole (as there is some systemic adaptation to big compound exercises, meaning that if you have a programme of just deads, you curl will also improve, whereas just curls… only your curls will improve, and you may actually end up weakening your back, shoulders, triceps, etc etc)
Simple exercises blow. They have much less crossover into everyday life. They only have use for very simple actions. They increase your likelihood of injury. They sometimes do have use for assisting your bigger lifts (i.e. curls to cleans), but generally they are strictly for bodybuilders.
A few chin-ups (compound exercise which really hits shoulders, upper back and arms inc biceps) with a few kilos tied round my waist are way better than a few curls (simple ex which hits biceps, and prob stresses my lower back).[/QUOTE]
Not quite what I was asking for but thanks anyway.
a squat replicates the normal movement while walking, shuffling, extension of kicks etc. Although we tend to only use the movement in certain ranges the squat is a good exercise to train full range of motion. It incorperates hip stability as opposed to the leg extension machines. I personally rather one legged squat with less wieght as it really teaches waist stability. The fact you are holding weight also activates the core to keep it up. Squats are normally used for a preperation, hypertrophy and max strength portions of a program with clean and jerks, plyometrics and other things for power and variety. But for a single exercise it teaches a lot.
One main point is the ability to activate the gluteals. Tilting the pelvis up and clenching the gluts(sound familar) when at the bottom of the squat, will help to activate these muscles.
Feet angle can change the resulting muscles of the quad which are worked more. Feet in will tend to work the VMO more which can lead to overdevelopment and knee problems (I got tracking problems and had to rehab)hence most advising to have the feet slightly out.
There have been studies done on how far you should go. Most say thighs parrell to ground, other say full ROM. When dealing without general population do the simple one as the chances of the person using the full range is nil, as long as stretching is done flexibility can be good. Any athlete that needs to be powerfull in the full range like olympic lifters, gymnasts etc (or us for close kicking, knees etc) the full range should be used but you need to build a proper base before doing the movement. Start without gluteal activation exercise, learn to do squat without weight properly. The idea is to get the right muscles working and the movement correct and then build up the strength to to it properly. There are heaps more especially after the squat with plyometrics and powerlifts that when it gets fun.
[QUOTE=dirtyrat;964834]Respectfully, I don’t really see how the squat is a complex movement. Granted, it will be easier for some people than others. It can even be culturally. Americans are use to sitting in chairs whereas certain cultures squat down on a daily basis so they’re use to it.
Its acutually a simple movement imho. I think its just a matter of getting use to it.
People tend to make things more complicated than they really are.
It reminds me of a story of a centipede crawling through a garden ran into another bug who asked the centipede how does it coordinate all those legs. When the centipede had to think about it, he found that he couldn’t move![/QUOTE]
Why are we talking about it if it is not complex?