This report is a follow on of the report on weight belts. Firstly I will describe other squatting aids besides the weight belt. These aids are knee wraps as well as bar supports such as manta rays and cushion. Then I will follow with a brief description of the basics of a squat and the major points that need to be adhered to if you want to squat safely.
Knee wraps:
Most commonly used by powerlifters and weightlifters, knee wraps are made of strong elastic material very similar to the wrist wraps. For best results knee wraps are tightly bound around the knee about 7 centimetres above and below the patella.
When squatting the hardest part is just after you pass parallel and are on the rise. This is when your core, glutes and hamstrings are working the hardest. Due to the tightness of the wraps the patella is pushed hard against the patella tendon. So when the lifter starts lifting form the bottom (or when the knee is fully flexed) the patella slides smoothly with minimal friction resulting in a smoother rise from the bottom and stronger lift.
The only problem with using the knee wraps for a long period of time is due to the patella being pushed so tightly against the patellar tendon the tendon can become slightly frayed or inflamed resulting in severe patellar tendonitis.
Manta Ray:
When squatting you must place the bar on top of your trapezius and rear deltoid muscles. But a lot of trainers still aren't comfortable with having the bar rested there. This may be due to the fact that they don't have much muscle across the shoulders or they having a protruding cervical spine (bony neck.)
The Manta Ray is a rather new invention perfect for combating a sore neck. The Manta ray shaped like your upper neck and torso. It is then fixed to the bar and then the trainer hops underneath making it comfortable on the shoulders and starts squatting.
Only negative thing about this contraption is that if you fail on a squat you cannot let go of the bar because it is virtually attached to your shoulders. So if you fall the bar will fall with you.
Foam Cushions:
Foam cushions are strapped around the bar and then the trainer starts squatting. These are exactly like the Manta ray but are safer if you fall. The only down side is they are used quite quickly and need replacing rather frequently.
Squatting
Squatting.. There are so many different ways to do it.
Put the bar higher on your back... put the bar lower.. Toes in, toes out, Squat lower Head up.
So what is a proper squat and how do you do it?
Everybody has a different body so therefore everybody is going to squat slightly different.
The best way to learn how to squat is get a qualified fitness instructor to help you out. Get them to look at your body type, technique, breathing, posture etc.
But sometimes it's not that simple. Flexibility is a major squat killer. Inflexible calves means your toes may come off the ground. Inflexible glutes means you can not get any lower or you cannot rise from the bottom. Weak core results in you not going heavy. Weak hamstrings may injure lower back. Tight ab and adductors can not stop knees 'knocking' on the way up.
There are just so many things to worry about when squatting.
That is why I am not going to write a step-by-step approach to a squat. Because no one can learn form a step-by-step approach. So I am just going to write the basics down.
- Always remember to have your head up (this helps your back stay straight.)
- Breathe in on the way down and breathe out on the way up.
- Squat till your knee is 90 degrees.
- When squatting don't let your knees go over your toes. (If this happens a knee injury will occur)
- Remember to lock the core muscles
- Don't 'drop' too quickly because if the knee gets hyper flexed (bent further than usual by the weight of the bar) you may be likely to tear a ligament (most likely the ACL)
- If you're getting tired ask someone for a spot.
These are just some basic points regarding the squat. That is why it's important to practise the squat with a light load and get a qualified professional to help point out what your doing right and what you are doing wrong.
Everybody has a different approach to teaching a squat and may have different concepts of the squat movement. As long as the person doing the squat is comfortable with it, is doing it safely with low risk of injury and is getting them the results they want than I believe that they are doing their squat well enough.
Author: Matt D'Aquino
http://www.workoutsforjudo.com/
Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games.
To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com/
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