squat_university squat_university

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Squat University  Dr. Aaron Horschig's guide 📚empowering you to ⬇️pain, optimize performance & find your TRUE STRENGTH 🏋🏼‍♂️💪🏼 ⤵️Link to VMO Problem Knee Injury Blog🔥🔥

What is one of the limiting factors in the technique between these two front squats?🤔
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When performing a front squat, the knees must be allowed to move forward in order to stay balanced with the bar over the middle of your foot. This sets the movement foundation for efficiency and the ability to lift big weight in the more dynamic clean.🏋🏼‍♀️
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If the knees are unable to (or told to not move forward) during the front squat, the body will be pushed off balance, depth will be limited, and the back will round – instantly killing the efficiency of the lift and placing harmful forces on the small structures of the low back.❌
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A main limiting factor in a deep balanced squat (ankle mobility) can be due to a soft tissue suppleness and/or joint restriction. These can be addressed with either stretches or banded joint mobilizations if you find a pinch or blocked sensation in the front of your ankle.✅
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To learn more about how to improve ankle mobility, check out the blog article linked in my bio📲📲
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Shout out to @hookgrip for today's athlete video of Arley Mendez (@arley_chileaful) the 2017 World Champion as well as @3d4medical and their app Complete Anatomy for the visual of the ankle anatomy!🙏🏼
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Today I want to debunk a common myth. You cannot selectively strengthen or target your VMO🤯
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Now the VMO is a part of your vastus medialis muscle that runs on the inner part of your thigh. The bottom portion of this muscle has fibers that run at an angle and create a “tear drop” shape for many with developed legs📝 .
However, when the VMO contracts – the entire quad contracts together in order to create power and maintain a balanced pull on the knee cap or patella✅ .
This means front squats with a near straight forward foot, don’t work your VMO’s to a greater degree than toed out squats. You also can’t selectively strengthen this portion of the quad with wall sits, straight leg raises with a forward or angled foot or even ball squeezes that hit the groin muscles of your inner thigh❌
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Now, this part of the thigh can be shut down selectively if there is significant swelling in the knee joint due to injury (which means the VMO will stop working well compared to the other quad muscles). The fix however doesn’t come through isolation exercises like many think but instead through those that strengthen the quad as a whole unit like squats, single leg squats or even simple exercises like straight leg raises if needed✅
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To learn more about fixing injuries associated with a poorly functioning VMO (and see all the cited research that backs up this claim) check out the blog article linked in my bio📲_____________________________________

When you’re performing a heavy set of front squats, do you end up with mid back pain? While most people will complain of pain that feels like its in this mid-trap or even deeper from the rhomboids, I find it’s often a referred pain stemming from excessive strain placed on some of the smaller structures much deeper in the spine.📝👇🏼
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You see, when we front squat there is more torque placed on the mid back compared to the back squat because of the way we hold the barbell on our chest. If you’re unable to maintain balanced and stable technique during your front squat, excessive forces will be transferred to the mid back and pain will develop. (Side note - yes this athelte is not showing a horrible round in his mid back, I just wanted to use his squat as a demo becuase you can easily see how the back moves during a heavy front squat).🥊
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If this is you here’s a quick plan to help kick start the recovery.🙌🏼
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1️⃣ let’s work on improving thoracic spine extension with the seated rotation and side bend exercise. Squeeze the foam roller between the knees to stabilize your lower body and keep most of the movement centered on your mid back.✅
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2️⃣ work on improving you balance and stability through the zombie front squat. Lock your core down by taking a big breath, holding it and then bracing your core as if you’re about to get punched before starting your descent. This is a very self limiting exercise because if you can’t show good balance or core stability, the bar will roll off your chest and onto the ground.✅
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To learn more about fixing a back round during a heavy front squat, check out the YouTube video linked in my bio📲📲
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Thank you to athltes @lee_sang____ (Korean 69kg weightlifter) and @max_lang_weightlifting (German 77kg weightlifter) for their videos used today and @3d4medical and their app Complete Anatomy for the body visual!🙏🏼
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Do you find yourself constantly missing heavy cleans in front of you like this video shows? Often this problem isn’t due to pure strength (as you can see how high this athlete pulls the barbell) instead it’s due to poor coordination and timing which allows the barl to come crashing down on the body.👇🏼
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If this sounds like you, here’s a simple progression from Olympian chad Vaughn that can help. To perform a power clean, then perform a 5-10 second paused front squat. In this bottom position feel for your core staying braced and your body balanced across your full foot before standing back up.✅
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During the turnover of your next power clean, work on creating instantaneous stability the second the bar touches your shoulders. Like a boxer throwing a punch this should be a very powerful and quick movement. Hold this turnover for a second before performing a full squat.🏋🏼‍♀️
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After a few weeks of perfecting those movements, move to learning the clean pull under with the open barbell. Start slowly and maintain a full connection to the barbell. Keep your arms long and your elbows pointed out to the side. With your core braced, lean back slightly without arching your low back or pushing your chest out. Keep your full foot engaged to the floor and your knees straight. Simultaneously bend your arms and knees as you pull under the bar, keep your feet grounded. (you may have to position them in your receiving position for comfort).✅
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As this becomes easier, you can speed up the lift and perform a small powerful jump under . Once you can do this lift with some weight, you should notice great carry over to the timing of your full lift.🙌🏼🏋🏼‍♀️
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Thank you to Chad Vaughn @olychad for demonstrating this progression and to Greg Freeman @imperfectgentleman2.0 for being today's athlete model - I have no doubts your full clean will be fixed soon with this progression!🙌🏼
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Regret is something I don’t want any of you to have when it comes to how you’ve trained & worked your body in the weight room. However, too often in my profession as a physical therapist I’m confronted with the regret many of my patients have because of how they’ve treated their body.🥀
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“I once was strong” or “When I was younger I could do this or that,” are all too common phrases given by those who failed to maintain their body🥊
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I don’t want this for anyone. If there’s one thing I could wish for each and everyone of you, it’s the ability to live your life on a path that will not leave you with regret. This requires two things:
1️⃣Work hard: I shouldn’t have to say this twice.
2️⃣Do things the right way: in the weight room this means prioritizing technique quality, listening to your body, not pushing into pain & playing the long game.📝
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Play the long game and realize the iron game is something we are in for LIFE.🏋🏼‍♀️
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#Squat #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #lifting #crossfitter #quote #instaquote #motivation #motivationalquotes

Do you notice a twist during the ascent portion of your squat? While a twist on the descent is often due to mobility restrictions, I find the problem occurs during the ascent of a squat due to problems in stability and strength.📝
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A side to side difference in the ability of the glute max to produce force or the glute medius to stabilize the pelvis can result in a twisting action on the ascent of the squat.🤔
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The first step in clearing up this problem is to warm-up prior to squatting with a simple bridge or hip thruster exercise. Hold this top position for 5-10 seconds and feel for whether or not both glutes are firing symmetrically. You can also do a single leg version on each side for added difficulty. I'd try 5-10 reps before your workout.✅
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Last, lets activate both glutes in a way similar to your squat. With a band across the knees, sit into a deep bodyweight squat. Drive your knees out to the side and jam your feet into the ground as you raise up a few inches, squeeze your glutes, and then relax back down into a squat stretch. Do this a few times before standing back up.✅
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For more cues on how to perfect your back squat, check out the blog article linked in my bio📲📲
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Which lift variation is going to be easier on your back when dealing with low back pain? Let’s turn to some simple science to find out.📝
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When you descend into a squat, we can freeze frame it at the parallel position to calculate how much torso lean the technique brings out and also the length of the moment arms (the distance from the vertical line of gravity pulling down on the bar to the joint in question – in this case the low back’s connection to our pelvis).✅
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When we compare a front squat to a back squat, the more upright torso of the front squat has a smaller moment arm for the low back – meaning less torque comparatively is placed on that part of the body.🏋🏼‍♀️
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This means the front squat will often place less force on the smaller structures of the low back (like the discs that seperate each vertebrae or the facet joints) and can often be better tolerated by those who are currently dealing with and rehabbing their low back pain.🙌🏼
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If you currently have low back pain and want to learn how to screen your injury to find out WHY you have pain & how to kick start the healing process, check out the blog article linked in my bio!📲
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Final thoughts: don't be a tough guy and push through back pain, that will only make things worse. For some, even changing to a front squat will still bring out pain. For healthy athletes without any history of low back pain, any of the techique variations should be easily tolerated and are safe to perform granted good technique and proper programming is used.🏋🏼‍♀️
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Thank you @3d4medical & their app Complete Anatomy for the visual of the back today.🙏🏼
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In order to create a powerful explosive Olympic lift, an athlete must first generate an extreme amount of tension in the arms and back. You can see from the 2nd clip how this athlete primes his bodies stability prior to pulling the bar, almost like a race car driver revving the engine at the start line.🏎
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Now do you have to twist in and out of a tight position as much as this Toshiki does here? No, but you need to find what works best for your body and create tension in your upper body before the barbell is pulled from the ground.🏋🏼‍♀️ .
By locking out his arms and squeezing his shoulder blades back and down before the barbell is pulled from the blocks, he activates his lat muscles – an extremely important muscle in creating a ton of torso stiffness that allow him to transfer force from his legs into propelling the barbell upwards during the next portion of the lift.✅
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If you struggle with maintaining sufficent tension/stability during the pulling porition of either olympic lifts (snatch or clean), performing the lifts from the blocks can be a great way to work on this weakness. When you start the lift from the block, you don't have any momentum generated from the first part of the pull off the floor. You must teach your body how to create massive tension/torque and also finish your pull.🏋🏼‍♀️🥊
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Shout out to @toshikis165j205 for being today's model athlete and to @3d4medical & their app Complete Anatomy for todays visual of the body.🙏🏼
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Do you have elbow pain on the turnover catch of a barbell clean? To fix why this problem developed, we often need to look up the arm at assess what’s going on at the shoulder joint.👇🏼📝
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Now if we look at the anatomy of the back of your shoulder, there’s a number of muscles that surround the joint and attach to the shoulder blade. The Rotator Cuff is a group of muscles that surround the joint and work to maintain stability. These muscles along with the other surrounding muscles on the back side of the shoulder work to maintain external rotation torque. A problem in maintaining this stability at the shoulder often leads to excessive stress and pain at the elbow joint.❌
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To start fixing an issue like this. Place a small resistance band across your wrists. With your elbows at your side pull your hands out wide to kick on your lateral shoulder muscles. Maintain this tension as you raise your elbows (the motion similar to driving your elbows up during the turnover of the clean). Hold this position for a few seconds before coming back down.✅
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If you have elbow pain in the back squat, check out the YouTube video linked in my bio!📲
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Shout out to @hookgrip for today's athelte video of olympian @lydiavalentin and to @3d4medical and their app Complete Anatomy for the visual of the body!🙌🏼
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Those who reach the top of any sport & stay there have a profound mastery of ‘the basics’. Next week I’ll be interviewing two olympians on my podcast (Chad Vaughn @olychad featured in this post & Cheryl Haworth @haworthweightlifting)! Both of these athletes/coaches are a living example of this quote today.🙌🏼🏋🏼‍♀️
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Comment below with any questions you may have for these 2 - I’ll pick a few to ask on the show!👇🏼👇🏼
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If you haven’t checked out the podcast yet, I have the latest episode linked in my bio!📲📲
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#Squat #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #lifting #crossfitter #quote #instaquote #motivation #motivationalquotes

Do you notice a twist in the descent portion of your squat? I find this is often due to a difference in side to side mobility of either the hip joint or ankle joint.📝👇🏼
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1️⃣ A great active warm up shown here by @max_lang_weightlifting helps promote hip internal rotation. A restriction in this rotation on one side will cause your body to twist away from that hip, keeping it in external rotation in order to avoid the blockage.🤯
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2️⃣ You can then sit in your deep bodyweight squat and actively drive your knees out to the side. Make sure your feet stay firmly panted to the ground with your big toe jammed down to make sure your feet don’t roll on their side. Feel for whether or not you’re able to move your legs equally out to the side.✅
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3️⃣Now, if the mobility restriction is lower at the ankle we can work on fixing that with either stretching (by jumping on a box and driving your knee over your toes for a hold) or doing banded joint mobilizations (if you have a pinch or blocked sensation in the front of your ankle)✅
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Make sure to re-screen your squat after these mobilty tools to find out if they are right for your body!🙌🏼
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To learn more about how to improve ankle mobiltiy, check out the blog article linked in my bio📲📲
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Thank you to @3d4medical & their app Complete Anatomy for the body visual today 🙏🏼
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Do your hamstrings cramp up when you perform a bridge exercise? If so, try these two steps.👇🏼👇🏼 .
First, pick your toes up and drive your heels into the ground. Doing so may engage your glutes to a greater degree and decrease your hamstring cramping.🥊 .
If that doesn’t work, bring your heels closer to your butt. Doing so affects your hamstring length. Now, because your hamstrings cross both your knee and hip joints, when activated they can flex or bend the knee and extend the hip joint.📝 .
By brining your heels closer to your hips you shorten the hamstring muscles, meaning they are unable to contribute as much force to lifting your hips off the ground during the bridge. This is called ‘active insufficiency’ and the scientific reason behind limiting hamstring cramping in the bridge.✅
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This is a common exercise I use in the rehab of those with hamstring strains. To read more about that injury & how to rehab, check out the blog article linked in my bio📲📲
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Thanks to @3d4medical & their app Complete Anatomy for the muscle visual.🙏🏼
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#Squat #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitness #mobility #lifting #crossfitter #crossfitcommunity #recovery #prehab #oly

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