Deep squats

[Steve999]

Hejsa,

Jeg har et spørgsmål angående full squats (bagdel til læg). Er der nogen der har nogle gode tips til at træne smidighed. Jeg har utroligt svært ved, at undgå og komme ud over fusserne med mine knæ... og jeg ved, at belastningen på knæene øges kraftigt når de kommer for langt frem. På forhånd tak

[Morten Z]

Jeg er ikke helt sikker på, at du faktisk har et problem.

- Kan du komme helt ned uden at løfte hælene?

- Føles bevægelsen akavet når du lader knæene køre ud over tæerne?

- Har du problemer med knæene?

Hvis du kan svare nej til ovenstående spørgsmål, tror jeg ikke, at du skal bekymre dig yderligere.

Derudover kan det være en god ide at lave udstrækningsøvelser for hofteled og ankler som opvarmning inden squat'ningen.

[Steve999]

Tak for svaret.

Jeg kan faktisk godt svare nej til alle 3 spørgsmål. Jeg troede bare generelt det var skidt hvis knæene kom ud over fødderne. Men hvis det ikke gør ondt er jeg åbenbart på den sikre side ?

[Morten Z]

Det vigtigste er, at du ikke får vredet dine knæ. De skal have lov til at virke som rene hængselled. De skal helst bevæge sig i en bane der går ud over dine tæer. Dine fødder skal være placeret i en vinkel, der svarer til den vinkel de har, når du går normalt (med mindre du går meget mærkeligt!)

Man kan vel ikke squatte uden at knæene kommer ud over tæerne i en eller anden grad, men så længe du kan holde hælene i jorden, er der en vis begrænsning på hvor "vandrette" underbenene kan blive.

Når det drejer sig om knæ, kan man desværre omskrive din signatur til: "Pain is weakness entering your body"

[Mikkel Gybel]

Hvad er fordelen ved fuld squat fremfor squat til omkring 90 grader?

[michael]

Fuld bevægebane, dvs. max udstrækning af lårets forside. Jeg vil så fortsætte med spørgsmålet: Er det nødvendigt for BBere for at få max hypertrofi? Har det relevans for sportsfolk, fx. iforb. med vertikale spring?

[Morten Z]

Stræk, og i særlig grad stræk sammen med belastning har i dyreforsøg vist sig at være et kraftigt stimulus til hypertrofi.

I forhold til bevægeapparatet som helhed får man en "superkompensation", der relaterer sig til de bevægeudslag man træner i. Man vil sandsynligvis have bedre beskyttede led i yderpositionerne, hvis man også har trænet (fornuftigt) i yderpositionerne.

I forhold til neurale adaptationer har idrætsfolk sandsynligvis ikke glæde af at træne i bevægeudslag, der går meget ud over dem, de bruger i deres idræt.

[Steve999]

Hej igen.

Mange tager den fejl (også trænere!) at de påstår full squats er dårlige for knæene. Det er netop det modsatte som er dårligt ! altså "halve squats" eller "parallel" squats. Selvfølige kan det være smart hvis man har dårlige knæ i forvejen. Men tag ikke mine ord for det, læs denne glimrende artikel taget fra Testosteron magazine:

Testosterone Magazine vol.88 Jan.21, 2000

A: Congratulations on adding so much muscle and achieving the perfect squat

form. Believe it or not, that's what it's all about-form. With proper

technique, including warming up and stretching, there's no physiological

reason not to go ass to the grass. Lifters, however, have to remember to

build up to extremes in range of motion and the amount of weight lifted

gradually so that their bodies can adapt.

The "not going beyond parallel" theory still holds some water for those who

are post-surgical or who've been diagnosed as having patellofemoral

dysfunction. But full squats are the very best way to strengthen the knees

and not make them vulnerable to injury. During squats (which are a closed

kinetic chain exercise), the hamstrings and quadriceps co-contract. This

helps minimize some of the forces acting on the knee joint.

In addition, going through a full range of motion allows you to strengthen

the muscles through a full range of motion. This translates to improved

function in other activities. All muscles should be trained in a full range

of motion. Would you only do biceps curls halfway? It's funny to say that

you shouldn't squat below parallel when we do it all day long in our daily

activities. For instance, if you need something in the bottom dresser drawer

or when you pick up something off of the floor, you're squatting below

parallel.

Of course, if you really want to blow them away, memorize the following and

throw it at 'em the next time they give you crap:

Squatting to parallel (legs bent 90 degrees) not only makes the exercise

less effective but, additionally, it increases the risk of injury. First of

all, by not squatting the full range of motion, one doesn't maintain proper

lumbosacral bodymechanics. When performing the squat movement, the sacrum

undergoes a process known as nutation (it tilts forward, relative to the two

ilia on either side of it). At approximately 90 degrees of knee bend, the

sacrum tilts back (a process known as counternutation) and sets the lifter

up for lower back pain.

In order to perform a full squat, flexibility and range of motion must be

maintained in the lumbar spine and SI joint, as well as in such muscles as

the iliopsoas and hip external rotators-piriformis, gemelli, etc. If the

lifter can't squat past 90 degrees of knee bend without the heels raising or

the body bending excessively forward at the waist, but can squat all the way

to the floor while holding onto something, we know that there are some

muscle imbalances in regard to the pelvis/lumbosacral region (iliopsoas,

external hip rotators, erector spinae) as opposed to a knee or foot/ankle

dysfunction.

Additionally, since the hip joint is considered by many authors as the

"steering mechanism for the leg," improper pelvis, hip, and lumbosacral

mechanics could manifest down the kinetic chain as chronic or recurring

knee/ankle problems. Thus, regular performance of the full squat offers a

"screen" for the athlete of his or her lumbosacral/pelvic flexibility, which

may prevent injury or muscle imbalances long before they become chronic.

Parallel squats also may be potentially damaging to the knee joint. The

original data on full squats causing ligament laxity was obtained in an

uncontrolled manner. Recent attempts to replicate these studies haven't

shown any increased laxity or knee pain/dysfunction from doing full squats

as opposed to parallel squats.

Furthermore, ask any orthopedic surgeon at what degree of knee bend does one

perform the Drawer test-90 degrees. Why? Because in this position, the knee

joint is the most unstable, and if you were trying to assess the integrity

of the cruciate ligaments, you'd want the least amount of interference from

other structures as possible. Bend the knee to full flexion. How much does

the tibia move on the femur anteriorly or posteriorly? Very little. However,

do the same test at 90 degrees of flexion, and you'll get considerably more

movement.

Therefore, you can imagine how much force is on the knee ligaments if the

athlete is descending with a weight on their shoulders, and then at 90

degrees-the most unstable point-reversing the momentum and accelerating in

the exact opposite direction. Couple this with the fact that most, if not

everyone, are capable of squatting considerably more weight to the parallel

position than the full squat position, and you've set your body up for

muscular imbalances, yet again.

[Ice eye]

:jehon: