Squat Ology

SQUATOLOGY Recorded at the Can-Fit-Pro Convention Toronto, August 2003

SQUATOLOGY

The science of squatting without injury LEARNING OBJECTIVES 1. 2. 3.

Learn to squat with optimal technique. Challenge industry myths regarding squatting. Explore a variety of squatting methods.

SQUATTING IS A PRIMAL MOVEMENT! Who should squat?

Singapore

Beijing

Why squat? • To improve physiology. • For basic health and functional strength. • For base and performance conditioning.

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Squat to Pump! •

Only humans must pump feces up hill!

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With the advent of the toilet came a massive increase in constipation!

© Paul Chek, 2003. All rights reserved.

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Imbibition: the taking up of water by a solid body or gel.

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Pressure variances in the spine improve spinal hydration and nutrition.

• Pressure fluctuations in the – Diaphragm – Deep abdominal wall – Pelvic floor serve to pump feces, lymph, blood, feeding and cleaning the body! •

Inhalation = – Axial extension – Extension – Supination – Retraction

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Exhalation = – Axial flexion – Flexion – Pronation – Protraction

• We’ve been squatting since the beginning of time as we know it! • Squatting is a Primal PatternTM movement, a selective pressure of Nature! © Paul Chek, 2003. All rights reserved.

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HOW TO SQUAT - for basic health and functional strength Squatting rules: 1. 2. 3.

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If it hurts, don’t do it. a. Find out why it hurts and fix it. Be clear about the difference between squatting under heavy load and squatting as an A.D.L. (activity of daily living). Always build people in order of: a. Flexibility/muscle balance b. Stability c. Strength d. Power Break the rules – break the client.

Squat stance •

Pelvic dimensions are very individual. – Females have a wider pelvic girdle than males.

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Optimal hip flexion ROM is intimate with hip abduction.

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There is tremendous variation in the femoral neck and acetabulum from person to person – Mechanics at: • Pelvis • Knee • Foot/ankle

Ref: Steindler, A. M.D. Kinesiology of the Human Body. Charles C. Thomas, 1964.

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The mechanics of the hip will influence the entire kinetic chain: – Squatting is a closed chain activity - foot position will influence knee-hip-pelvis-back mechanics!

FACILITATING FORCE CLOSURE

CHOOSING A LUMBAR LIFTING POSITION •

Prior history of injury?

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Nuclear movement is opposite spinal movement! (next)

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Ligaments need exercise too! – 60% 1RM or Breathing technique

© Paul Chek, 2003. All rights reserved.

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• Nuclear movement is opposite spinal movement! (next) – Use tape to maintain lumbar lordosis and give biofeedback. – Use pins to control ROM. • •

Holding a hyper-lordosis can inflame facet joints. Those with DDD and DJD need both strengthening and pumping. – Drink water!

DON’T OVERDOSE ON IRON! •

Introduction to axial loading of the spine.

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Maintaining leg strength with a back injury.

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Balance disorders.

SELECTING A BAR Sizes: – 15 lb. aluminum – 35 lb. Steel – Standard Olympic Lighter bars best for ladies and introduction to weight lifting. 5

© Paul Chek, 2003. All rights reserved.

SELECTING BAR HEIGHT

UN-RACKING AND RACKING

DON’T GO ON A WALKABOUT HIGH BAR OR LOW BAR?

© Paul Chek, 2003. All rights reserved.

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NEVER ON THE NECK! • • •

Tremendous sheer forces on cervical spine. Ligament laxity and spinal instability. Osteoarthritic build-up.

ABS IN OR ABS OUT? •

The abdominals are stabilizers that serve respiratory function

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The diaphragm is a respiratory muscle that serves stabilizer functions

HOW LOW DO I GO?

WHAT ABOUT MY KNEES?

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WHAT ABOUT SHIN ANGLE?

Anthony is 6’6” tall @ 245 lbs. Ron, a Power Lifter is about 5’7”

SPOTTING THE SQUAT –

Looking carefully for lower extremity joint restriction to prevent unwanted spinal injury.

Hip restriction Knee restriction Karl has DJD of the L Knee

Ankle restriction

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RESTORING SQUAT FUNCTION • •

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Comparative ROM assessment. Capsular pattern? - Trauma? - DJD - Age? - Neck? Stretch and test. Squat stretch.

ARE YOU BORED OF SQUATTING? Squatting options: You must qualify your client for most of these squat options!

Front squat

Jefferson squat

Ball squatting

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Renegade squat

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Dumbbell overhead press squat Alternating curl-press-squat

Single-arm single-leg overhead press squat to dead lift Never try this if you have high blood pressure!

Weights that don’t hold still

© Paul Chek, 2003. All rights reserved.

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C.H.E.K INSTITUTE RESOURCES 1. Chek, Paul. Scientific Back Training. Correspondence course. A C.H.E.K Institute Publication and Production, 1995. 2. Chek, Paul. Squatology. Correspondence course. A C.H.E.K Institute Publication and Production, 1995. 3. Chek, Paul. The Golf Biomechanic’s Manual. A C.H.E.K Institute Publication. 1999. 4. Chek, Paul. Scientific Core Conditioning. Correspondence course. A C.H.E.K Institute Publication and Production, 1999. 5. Chek, Paul. Movement That Matters. A C.H.E.K Institute Publication, 1999.

REFERENCES 1. Goodman, C. & Snyder, T. (1990). Differential Diagnosis in Physical Therapy. (1988). W.B. Saunders Company, PA. 2. Steindler, Arthur. M.D. Kinesiology of the Human Body. Charles C. Thomas, 1964.

For more titles in the Live with Paul Chek audio series, and information on other products, certification programs and seminars, please visit: www.chekinstitute.com e-mail: [email protected] Ph: 1.800.552.8789 or 760.477.2620 Fax: 760.477.2630 11

© Paul Chek, 2003. All rights reserved.