An In-Depth Physiological Examination Regarding the Kinesiology of the "Squat"

[HugeRipped]

The squat is one of the "bread and butter" movements of all times of weight training from powerlifters to bodybuilders and from NFL linemen to mixed martial artists. The massive full-body overload that the squat provides develops explosive power and strength, as well as great leg development. For the sake of high level intermediate and advanced bodybuilders whose goal is to develop each muscle to their genetic hypertrophic potential, one must understand the pros and cons to squatting.

Squats are a great exercise for a beginner and most intermediate bodybuilders since they are a great tool with which to cause progressive maximum overload to the quadriceps. As the weight gets heavier and the body starts to resist the easy and almost immediate hypertrophy that came as a beginner, the back squat begins to fade as a mass building tool. As the weight becomes increasingly heavier from years of training, the body naturally uses physiological points of leverage to get the load from point A to point B the simplest and easiest way possible. This means that back squats after some time, tend use the quadriceps as less and less and become glute, hamstring and hip flexor dominant. Furthermore, a more experienced bodybuilder requires direct and intense neuromuscular stimulation in addition to progressive maximum overload for optimal hypertrophy since the body has begun to adapt to resistance training. This means that for bigger quadriceps after a few years of bodybuilding, the glute, hamstring and hip flexor dominant back squat is no longer your best bet.

Enter the front squat. By simply stabilizing the bar over one's shoulders, inching the load forward over the body, the quadriceps get exponentially more stimulated than the back squat. Greater percentages of muscle fibers from the quadriceps are activated performing a front squat and thus the pivotal neuromuscular connection that is required in the training of a high intermediate to advanced bodybuilder is developed. Add these two factors to a once per 7 day progressive maximum overload training cycle and prepare for your quadriceps to grow!

- HR

[io856]

nothing wrong with hypertrophy in the hip flexors, glutes and hamstrings 

[pellius]

How deep should you go? Parallel? Ass to ankles? How important has squats been to your quad development? Especially your outer sweep.

[webcake]

I can't front squat. Just can't get the bar to stay on my shoulders. Well i can, but it feels very akward. I'll stick to back squats.

That being said, my favourite quad exercise is leg presses with a very narrow foot stance with the toes pointing over the top of the plate. Takes the pressure of the knees and seems to really hit the vastus lateralis.

[Wiggs]

good post HR

[HugeRipped]

How deep should you go? Parallel? Ass to ankles? How important has squats been to your quad development? Especially your outer sweep.

To ensure total muscle activation, complete range of motion is required in all exercises. For squats, this means that you should go down until your glutes are either resting, or very close to your calves. Do not bounce from the bottom of the repitition as that just uses momentum to force yourself up. You want to pause at the bottom for 1 or 2 seconds and then explode upwards. Squats were great for packing on lean quadricep muscle for the first 3 years I was lifting weights. I noticed, though, as I began to squat 405+ that it became more of a glute and hip flexor exercise than quadricep. Thus, I switched to front squats which in the last 3-4 years have added a tremendous amount of mass to my quads.

"Webcake:" the front squat is a bit awkward to balance, especially if you are used to back squatting. You need to understand, though, that the front squat is completely quadricep dominant whereas the back squat is primarily a glute and hip flexor movement. Given the muscular activation of each movement, it is obvious which exercise will produce bigger and more powerful quadriceps. The leg press is another good movement, but it is no more than "good" and should not be used as a substitute for front squats since it provides a large amount of pressure at a fragile angle to the knees as well as the seats on almost all angled leg presses lend themselves to posterior chain stress. Go heavy as possible within 6-8 reps on front squats and finish your quadricep workout with leg press, reduced weight on the latter due to muscular fatigue will diminish negative effects on the joints and lower back.

[Natural Man]

lol at the avatar.

[lesaucer]

just do some heavy hack squat, leg press and leg extention+curl, no need to wreck your back

[CARTEL]

I did front and back squat today but I'm pretty badass.

[pellius]

To ensure total muscle activation, complete range of motion is required in all exercises. For squats, this means that you should go down until your glutes are either resting, or very close to your calves. Do not bounce from the bottom of the repitition as that just uses momentum to force yourself up. You want to pause at the bottom for 1 or 2 seconds and then explode upwards. Squats were great for packing on lean quadricep muscle for the first 3 years I was lifting weights. I noticed, though, as I began to squat 405+ that it became more of a glute and hip flexor exercise than quadricep. Thus, I switched to front squats which in the last 3-4 years have added a tremendous amount of mass to my quads.

"Webcake:" the front squat is a bit awkward to balance, especially if you are used to back squatting. You need to understand, though, that the front squat is completely quadricep dominant whereas the back squat is primarily a glute and hip flexor movement. Given the muscular activation of each movement, it is obvious which exercise will produce bigger and more powerful quadriceps. The leg press is another good movement, but it is no more than "good" and should not be used as a substitute for front squats since it provides a large amount of pressure at a fragile angle to the knees as well as the seats on almost all angled leg presses lend themselves to posterior chain stress. Go heavy as possible within 6-8 reps on front squats and finish your quadricep workout with leg press, reduced weight on the latter due to muscular fatigue will diminish negative effects on the joints and lower back.

You are fast becoming a GetBig legend. To keep us inspired can you rotate your avatar pics to coincide with the training and diets tips you dispense here for free? Like when you talked about chest training throw up your side chest shot. Maybe the dieting post would merit an ab shot. This thread would have been vastly improved if we got an unabashed quad shot. I think we are over due for some lat training tips and a rear lat spread would be enthusiastically received and appreciated.

I know you are doing all this out of the goodness of your heart and perhaps I'm being a bit demanding but you took on this heavy burden, that of a guru, by your own volition.

I appreciate your contributions.
 

[Hulkotron]

Sounds like yet another excuse for "advanced" lifters to skip squatting.

[Devon97]

HR,

What's the most important factor in determining an individuals squatting depth?

[Wiggs]

Sounds like yet another excuse for "advanced" lifters to skip squatting.

Front squats are much more difficult than back squats...It's still squatting.

[EL Mariachi]

I usually do 1 set of front squats after back squats, but it doesnt feel right on my lowerback, puts too much pressure on it, like the back cant arch enough. what do you think of smithmachine squats?

[Hulkotron]

I performed a computer simulation of squatting to above and below parallel once.  You sustain less peak compressive and shear forces in the knees when going below parallel.  So go low!!

[musclecenter]

http://www.youtube.com/watch?v=vglIbGxED0k

[HugeRipped]

HR,

What's the most important factor in determining an individuals squatting depth?

Flexibility specific to the posterior chain and entire lower body combined with a synergy between proper ergonomics and individual physiology.

Obviously, it would be detrimental to reach proper depth in a squat if one has ongoing pain issues in their erector spinae or thoracolumbar fascia. Assuming all muscles related to obtaining proper depth in the squatting movement are intact then the next factor would be individual body type. Individual skeletal structure comes in varying sizes and thus bodily positioning for squat depth needs to be varied dependant on height and limb length. Generally speaking, those with longer legs and torsoes will want to obtain a wider squatting stance to avoid posterior chain stress caused by the plane of the back shifting during squats, which is common amongst taller weightlifters who squat with a stance that is too narrow.

[HugeRipped]

I usually do 1 set of front squats after back squats, but it doesnt feel right on my lowerback, puts too much pressure on it, like the back cant arch enough. what do you think of smithmachine squats?

The issues you are feeling in the lumbar region are a direct result of performing back squats prior to front squatting. I would never suggest performing both front and back squatting movements in one workout. Not only is that far too taxing on the central nervous system of most weightlifters, thus inhibiting progressive maximum overload, but you will induce unfavorable muscular exhaustion. In any squatting movement, the posterior chain will be activated to some degree; the purpose of the front squat is to isolate the quadriceps as much as possible while still performing a movement that lends itself towards heavy progressive maximum overload. When you perform back squats, your lower back and hip flexors get an extremely taxing workout, so to perform another type of squat immediately afterwards will simply cause posterior chain discomfort. If you have been training your legs every 7 days for 3 years, I would suggest only front squatting from now on. If you are still within 3 years of leg training or absolutely intent on back squatting, I would suggest alternating weeks, i.e. back squatting week A, front squatting week B.

[doison]

Flexibility specific to the posterior chain and entire lower body combined with a synergy between proper ergonomics and individual physiology.

Obviously, it would be detrimental to reach proper depth in a squat if one has ongoing pain issues in their erector spinae or thoracolumbar fascia. Assuming all muscles related to obtaining proper depth in the squatting movement are intact then the next factor would be individual body type. Individual skeletal structure comes in varying sizes and thus bodily positioning for squat depth needs to be varied dependant on height and limb length. Generally speaking, those with longer legs and torsoes will want to obtain a wider squatting stance to avoid posterior chain stress caused by the plane of the back shifting during squats, which is common amongst taller weightlifters who squat with a stance that is too narrow.

You're a persistent fuckface, I'll give you that.  What exactly are you looking to get out of this time-sucking troll gimmick?  
I just want to know so I can imagine the joy on your gardetto's coated face when it finally happens.  

[disco_stu]

The squat is one of the "bread and butter" movements of all times of weight training from powerlifters to bodybuilders and from NFL linemen to mixed martial artists. The massive full-body overload that the squat provides develops explosive power and strength, as well as great leg development. For the sake of high level intermediate and advanced bodybuilders whose goal is to develop each muscle to their genetic hypertrophic potential, one must understand the pros and cons to squatting.

Squats are a great exercise for a beginner and most intermediate bodybuilders since they are a great tool with which to cause progressive maximum overload to the quadriceps. As the weight gets heavier and the body starts to resist the easy and almost immediate hypertrophy that came as a beginner, the back squat begins to fade as a mass building tool. As the weight becomes increasingly heavier from years of training, the body naturally uses physiological points of leverage to get the load from point A to point B the simplest and easiest way possible. This means that back squats after some time, tend use the quadriceps as less and less and become glute, hamstring and hip flexor dominant. Furthermore, a more experienced bodybuilder requires direct and intense neuromuscular stimulation in addition to progressive maximum overload for optimal hypertrophy since the body has begun to adapt to resistance training. This means that for bigger quadriceps after a few years of bodybuilding, the glute, hamstring and hip flexor dominant back squat is no longer your best bet.

Enter the front squat. By simply stabilizing the bar over one's shoulders, inching the load forward over the body, the quadriceps get exponentially more stimulated than the back squat. Greater percentages of muscle fibers from the quadriceps are activated performing a front squat and thus the pivotal neuromuscular connection that is required in the training of a high intermediate to advanced bodybuilder is developed. Add these two factors to a once per 7 day progressive maximum overload training cycle and prepare for your quadriceps to grow!

- HR

wow what a disappointment.. i dont see any kinesiology or physiology in this post at all. no mechanics, no proof of statements, nothing.

what a load of dribble.

exponentially more?...lol.. please show us the load curves under the movement so we can see the rfelationship and that it is in fact, exponential. also, between what points is it exponential?...

[dyslexic]

Uhhhhhh... for your great future posting skills : Kinesiologists assess human movement, performance, and function by applying the sciences of biomechanics, anatomy, physiology, and motor learning...


Would you like me to define each of these terms for you Beavis?


I know that you are high and enjoying the process of "copy and paste" and expect everyone to be amused at your childish antics.


Seems it is working.


BTW, do you actually workout?

[lesaucer]

squats unnecessarily puts huge stress on your spine and knees when heavy weights are used...  you want muscle? leg ext+curl,+some heavy hack squats and leg press. you powerlift? back squats PERIOD.

[io856]

squats unnecessarily puts huge stress on your spine and knees when heavy weights are used...  you want muscle? leg ext+curl,+some heavy hack squats and leg press. you powerlift? back squats PERIOD.

I get the best results from squatting

[dyslexic]

"Sittin' on da toilet..."

[_bruce_]

This is getting better and better