1. Nate Kirkland, Mandy Hammans, Reese Knuteson, Chelsea Grange
Squat so Hard!!
Nate Kirkland, Mandy Hammans, Reese Knuteson,
Chelsea Grange

2. Purpose
The purpose of this presentation is to analyze the muscles and joint movements involved in a squat. In addition provide correct form/technique.
gu7LFpQmgQ

3. Introductions Closed Kinetic Chain Correct Form Incorrect Form
Phase 1 (Stance)
Phase 2 (Lowering Phase)
Phase 3 (Lifting Phase)
Exercises to improve squat
Lombards Paradox
Conclusion

4. Closed kinetic chain
Closed kinetic chain movements are when the distal end of an extremity is fixed. Preventing movement of any one joint unless predictable movements of the other joints in the extremities occur.
In the case of the squat the feet are the fixed extremity to the ground.

5. Correct Form Chest out Shoulders back Head in neutral position
Back at 45 º angle
Quadriceps parallel to floor
Knee and Hip in line
Knee over toes
Feet pointed forward

6. Incorrect Form Common Errors Raising the heel off the ground
Rounding the lower back
Shifting weight
Raising hips before legs
tch?v=tsa5KE8S52c

7. Phase 1
Stance Phase (Isometric Contraction)

8. Stance Muscles are stabilizing an erect position.
Assess form and Prepare to enter squat
Core tightening
Head neutral
Back straight
Shoulders retracted
Joint neutral
Isometric contraction of hip and knee extensors and plantar flexors

9. Phase 2
Lowering Phase (Eccentric)

10. Eccentric Phase
Lowering of the weight until quadriceps are parallel with the ground
Eccentrically contracting muscles
Form
Quads Parallel with ground
Knees over toes
Feet slightly Abducted

11. Hip Joint Activation Acetabular Femoral Joint Ball and socket joint
Femoral head inserts into the acetabulum
Bony architecture provides stability

12. Muscles innervating hip joint
Hip Flexion (Eccentric contraction of hip extensors)
Gluteus Maximus
Gluteus Medius
Adductor Magnus
Biceps Femoris
Semitendenous
Semimembranosus

13. Knee Joint Activation Knee joint Tibiofemoral joint
Hinge joint
Sometimes referred to as modified hinge joint - internal & external rotation occur during flexion
Patellofemoral joint
Synovial (gliding) joint
Gliding nature of patella on femoral condyles

14. Muscles innervating knee joint
Knee Flexion (Eccentric contraction of knee extensors)
Rectus Femoris
Vastus Lateralis
Vastus Intermedius
Vastus Medialis

15. Ankle Joint Activation
Talocrural joint
Hinge joint
Talus, distal tibia, & distal fibula
50 degrees of plantar flexion
15 to 20 degrees of dorsiflexion

16. Muscles innervating ankle joint
Dorsiflexion (Eccentric contraction of plantar flexors)
Gastrocnemius
Soleus
Plantaris
Tibialis Posterior
Flexor Digitorum Longus
Flexor Hallucis Longus
Peroneous Longus
Peroneus Brevis

17. Phase 3
Lifting Phase (Concentric)

18. Concentric Phase
Lifting of the weight from parallel until body is in erect starting position
Concentrically contracting muscles
Form
Chest up and out
Head in neutral position
Shoulders Back
Hips and knees moving simultaneously

19. Hip Joint Activation Acetabular Femoral Joint Ball and socket joint
Femoral head inserts into the acetabulum
Bony architecture provides stability

20. Muscles innervating hip joint
Hip Extension (Concentric contraction of hip extensors)
Gluteus Maximus
Gluteus Medius
Biceps Femoris
Semitendenous
Semimembranosus
Adductor Magnus

21. Knee Joint Activation Knee joint Tibiofemoral joint
Hinge joint
Sometimes referred to as modified hinge joint - internal & external rotation occur during flexion
Patellofemoral joint
Synovial (gliding) joint
Gliding nature of patella on femoral condyles

22. Muscles innervating knee joint
Knee Extension (Concentric contraction of knee extensors)
Rectus Femoris
Vastus Lateralis
Vastus Intermedius
Vastus Medialis

23. Ankle Joint Activation
Talocrural joint
Hinge joint
Talus, distal tibia, & distal fibula
50 degrees of plantar flexion
15 to 20 degrees of dorsiflexion

24. Muscles innervating ankle joint
Plantar Flexion (Concentric contraction of plantar flexors)
Gastrocnemius
Soleus
Plantaris
Tibialis Posterior
Flexor Digitorum Longus
Flexor Hallucis Longus
Peroneous Longus
Peroneus Brevis

25. Exercises to improve squat
Various forms of squat
Barbell squat
Front squat
Dumbbell squat
Hack squat
Deadlifts
Rack pulls
Leg press
Good morning
Leg extension
Hip thrusts
Standing calf raises
Seated calf raise

26. Riddle me this?
During the concentric phase of the squat, the rectus femoris extends the knee while the hamstrings flex it, and the hamstrings extend the hip while the rectus femoris flexes it. So why do they not simply cancel each other out?
HOW IS THIS POSSIBLE?

27. Lombards paradox
The hamstrings act on the hip but attach farther away from its axis of rotation than the rectus femoris; they therefore generate more force than the rectus femoris allowing hip extension to take place. At the knee, the rectus femoris (and other quadriceps muscles) attach farther from the axis of rotation in the knee than the hamstrings, thereby generating more force and allowing knee extension to take place.

28. conclusion The squat is a closed kinetic chain movement
Always practice good form
Avoid common mistakes
Main joints
Acetabular Femoral Joint
Tibiofemoral joint
Patellofemoral
Talocrural

29. Conclusion Stance Lowering phase Standing phase Lombards paradox
Isometric contraction of hip, knee extensors, and plantar flexors
Lowering phase
Eccentric contraction of hip extensors
Eccentric contraction of knee extensors
Eccentric contraction of plantar flexors
Standing phase
Concentric contraction of hip extensors
Concentric contraction of knee extensors
Concentric contraction of plantar flexors
Lombards paradox

30. conclusion