Tuesday, March 19, 2019

Front Squat

Front Squat Challenge
3 x max reps

3 Sets:
12 KB Romanian Deadlift
12 KB Weighted Step Up

Cash Out
Single Leg Glute Bridge
3 x 20

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Which lift variation is going to be easier on your knees when dealing with knee pain? Let’s turn to some simple science to find out.? . When you descend into a squat, we can freeze frame it at the parallel position to calculate how the position of the knees to determine 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 knee joint)?? . When we compare a front squat to a back squat, the more upright torso of the front squat means the knee must move further forward over the knee and create has a longer moment arm for that joint – meaning more torque comparatively is placed on that part of the body.????? . This means the front squat will often place more force on the structures of the knee (like patellar or quad tendon or compression on the back of the knee cap) meaning the back squat will be better tolerated by those who are currently dealing with and rehabbing their knee pain (assuming you’re squatting relatively the same weight in both lifts)? . If you currently have knee pain and want to learn how to screen your injury to find out WHY you have pain, what specific knee injury you’re dealing with & how to kick start the healing process, check out the blog article linked in my bio!?? . Final thoughts: don't be a tough guy and push through knee pain, that will only make things worse. For some, even changing to a back squat will still bring out pain. For healthy athletes without any history of knee pain, any of the technique variations should be easily tolerated and are safe to perform granted good technique and proper programming is used.?? . Thank you @3d4medical & their app Complete Anatomy for the visual of the back today.?? ____________________________________________ This is the 96th #SquatUclub eligible post. Remember from here on out – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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