Tag Archives: squat mechanics

Build Strength, Stability with the Band Squat

21 Sep

bweightsquatknesspress-b-male1-250x300[1]Improve your muscle activation for squats by performing a warmup set with a miniband around and below your knees, as pictured.

The band squat, done properly, helps to ensure that your glutes “fire” properly, and also provides stability — “down the chain” — to the knees; and “up the chain,” to the hips and shoulders.

The band squat is also a great way to improve squat technique and correct mechanical problems.

Use the band squat exercise as a warmup when you do heavy squats.  Descend, pause, rise.  Do 15 repetitions.

Get STRONGER, Get FASTER!

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Strength Training Safety and Specificity

6 Feb

adv_benchpress_03[1]One of the goals of strength training is to reduce the likelihood of injury during training.  Compared with other sports and fitness activities, strength training is actually quite safe — if and when athletes adhere to basic safety principles.

Specificity should also be an important consideration when designing an exercise program to improve performance in a particular sport activity.  Exercise selection should be determined in accordance with the demands and movement patterns of the sport.  A strength training program designed around sport-specific exercise movements can improve performance and reduce the likelihood of injury.

SAFETY

  • Always perform a dynamic (movement-based) warm-up activity — or warm-up sets — with relatively light weight in order to stimulate blood flow to the muscles and improve connective tissue (ligaments, tendons) function.  Avoid static stretching as a warm-up.
  • Perform exercises through a full range-of-motion.
  • When performing a new exercise, or when training after an extended layoff (multiple weeks), use relatively light weight and gradually increase as proficiency allows.
  • Don’t “work through” pain, especially joint pain.  Working through some muscle fatigue or post-exercise muscle soreness is usually okay, but severe and persistent pain may be a warning sign to have the injury examined and treated medically.
  • Never attempt maximal lifts without appropriate preparation, (technique) instruction, and supervision.
  • Avoid “bouncing” at the bottom of the squat exercise, as this type of movement can cause muscle injury.  Observe proper squat mechanics — keep the knee in a vertical plane through the foot and hip.
  • Athletes should build adequate lower-body strength before beginning a lower-body plyometric program.
  • Perform several varieties of an exercise to improve muscle development and joint stability.

SPECIFICITY

  • Exercise selection should reflect the qualitative and quantitative demands and movement patterns of the sport.
  • Joint ranges-of-motion should be at least as great as those in the target activity.
  • Utilize visual observation and video as tools to facilitate exercise selection and determine movements important to that sport.
  • Exercise selection should include the three major planes — frontal, sagittal, and transverse, in order to strengthen movements between the planes.
  • Training should be movement-based, and not muscle-based.

Get STRONGER, Get FASTER!

Your thoughts?

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