What is the primary benefit of squatting for the knees?
The squat is remarkably rehabilitative of cranky, damaged, or delicate knees.
This indicates that squatting can improve knee health rather than harm it.
What is considered nature’s intended sitting posture?
The squat
Chairs are not part of human biological makeup.
True or False:
Squatting should be avoided as it is detrimental to knee health.
False
Squatting is essential for knee health and overall well-being.
What are the key components of a proper squat technique? List at least five.
- Feet shoulder-width apart and slightly toed out
- Keep head up, looking slightly above parallel
- Accentuate the normal arch of the lumbar curve
- Send your butt back and down
- Knees track over the line of the foot
Define:
air squat
Refers to a squat performed without any weight other than body weight.
This contrasts with weighted squats like back squats or overhead squats.
When is a squat considered mastered?
When both technique and performance are superior, allowing for fast multiple reps without faults.
The Tabata squat standard is a common measure.
What are common faults in squatting? Name three.
- Not breaking parallel with the hips
- Losing lumbar extension
- Heels off the ground
What are the causes of a bad squat? Name at least two.
- Weak glute/hamstring
- Poor engagement and awareness of glute and hamstring
What is the purpose of the overhead squat?
It develops functional flexibility, core control, stability, and balance.
It is crucial for efficient energy transfer in athletic movement.
What is a recommended starting tool for learning the overhead squat?
A dowel or PVC pipe should be used to learn the overhead squat.
Starting with too much weight is discouraged.
What are the prerequisites for learning the overhead squat?
- You need to have a strong squat and use a dowel or PVC pipe, not a weight.
- You should maintain a rock-bottom squat with the back arched, head and eyes forward, and body weight on your heels for several minutes.
What is the purpose of locked-arm ‘dislocates’ or ‘pass-throughs’ in overhead squat training?
They help develop shoulder flexibility and determine the appropriate grip width for the overhead squat.
How should the dowel be positioned at the start of the overhead squat?
The dowel should be held as high as possible in the frontal plane, directly overhead.
What is the significance of keeping the dowel in the frontal plane during the overhead squat?
It ensures proper alignment and balance, preventing forward or backward movement that could lead to instability.
What are the two safe options for bail-out during an overhead squat?
- Dumping the load forward and stepping or falling backward.
- Dumping backward and stepping or falling forward.
What does the max overhead squat measure in relation to strength?
It measures core stability and control as well as the ability to generate effective and efficient athletic power.
What is the relationship between max overhead squat and average max back and front squat?
The max overhead squat will always be a fraction of the average of the max back and front squat, ideally converging over time.
What is the primary role of the abdominals during overhead lifts?
Midline stabilization, which is critical when driving loads overhead.
What are the key components of the shoulder press set-up?
The bar sits on the shoulders with a grip slightly wider than shoulder width, elbows below and in front of the bar, and stance approximately hip width.
What distinguishes the push press from the shoulder press?
The push press includes a dip initiated by bending the hips and knees, followed by a forceful extension of the hips and legs.
What is the final step in performing a push jerk?
Catch the bar in a partial squat with the arms fully extended overhead, then stand to fully erect.
What is the difference in weight capacity between the shoulder press and the push press?
The push press allows for driving overhead as much as 30 percent more weight than the shoulder press.
What are the three pillars of proper deadlift technique?
- Orthopedic safety
- Functionality
- Mechanical advantage
What is the recommended frequency for deadlifting at near-max loads?
Once per week
