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The squat
should be a standard exercise in any lifters program. Whether the goal is
strength, hypertrophy (increase in muscle size), increased accelerative
ability, or a heightened vertical jump, the squat is the tool for the task.
In addition to working the muscles of the legs, hips, lower back, abdomen,
and obliques, the demands of squatting should stimulate a growth response
from the body that will carry over into strength and size increases in other
areas.
The basic technique of the squat consists in placing a loaded barbell across
the shoulders, then bending at the hips and knees, descending into the bottom
position, “the hole,” and returning to an erect position. We will examine the
squat from the deck up.
Stance. This varies from individual to individual, but one thing is necessary
for all who wish progress: you must keep your feet flat on the deck at all
times. The center of gravity may be maintained over the center of the foot,
but it is generally best to push through the heels. This will help in maintaining
bar position and help eliminate a small degree of forward lean. To achieve
this, some people find it necessary to curls the toes upward while squatting,
forcing their heels flat. The feet should be placed at least shoulder width
apart, and some individuals may best utilize a stance nearly twice shoulder
width. The narrower stance tends to place more direct emphasis on the quads,
and creates a longer path for the bar to travel. The wider stance (often
called “sumo”) tends to be favored by many powerlifters, although some have
enjoyed great success with a relatively narrow stance. The sumo stance place
more emphasis on the adductors and hamstrings. As a rule of thumb, lifters
with longer legs will need a wider stance than shorter individuals. However,
there are exceptions. A wider stance will tend to recruit both the adductors
and buttocks to a greater degree than a narrow stance. (1)
The shins should be a close to vertical as possible throughout the entire
movement. This lessens the opening of the knee joint, and reduces the
shearing force as well. By reducing the workload that the knee joint is
required to handle, more of the work is accomplished by the larger muscles
around the hip joint. For powerlifters, this decreases the distance one must
travel with the bar, as the further the knee moves forward, the lower the
hips must descend to break parallel.
There are several schools of thought on squat depth. Many misinformed
individuals caution against squatting below parallel, stating that this is
hazardous to the knees. Nothing could be further from the truth. (2) Stopping
at or above parallel places direct stress on the knees, whereas a deep squat
will transfer the load to the hips,(3) which are capable of handling a
greater amount of force than the knees should ever be exposed to. Studies
have shown that the squat produces lower peak tibeo-femoral(stress at the
knee joint) compressive force than both the leg press and the leg
extension.(4) For functional strength, one should descend as deeply as possible,
and under control. (yes, certain individuals can squat in a ballistic manner,
but they are the exception rather than the rule). The further a lifter
descends, the more the hamstrings are recruited, and proper squatting
displays nearly twice the hamstring involvement of the leg press or leg
extension. (5,6) and as one of the functions of the hamstring is to protect
the patella tendon (the primary tendon involved in knee extension) during
knee extension through a concurrent firing process, the greatest degree of
hamstring recruitment should provide the greatest degree of protection to the
knee joint. (7) When one is a powerlifter, the top surface of the legs at the
hip joint must descend to a point below the top surface of the legs at the
knee joint.
Knee injuries are one of the most commonly stated problems that come from
squatting, however, this is usually stated by those who do not know how to
squat. A properly performed squat will appropriately load the knee joint,
which improves congruity by increasing the compressive forces at the knee
joint. (8,(9) which improves stability, protecting the knee against shear
forces. As part of a long-term exercise program, the squat, like other
exercises, will lead to increased collagen turnover and hypertrophy of ligaments.
(10,11) At least one study has shown that international caliber weightlifters
and powerlifters experience less clinical or symptomatic arthritis. (12)
Other critics of the squat have stated that it decreases the stability of the
knees, yet nothing could be further from the truth. Studies have shown that
the squat will increase knee stability by reducing joint laxity, as well as
decrease anterior-posterior laxity and translation. (13,14) The squat is, in
fact, being used as a rehabilitation exercise for many types of knee
injuries, including ACL repair. (15)
One of the most, if not the most critical factor in squatting is spinal
position. It is incredibly important not to round the back. This can lead to
problems with the lower back, and upper back as well. The back should be
arched, and the scapulae retracted, to avoid injury. This position must be
maintained throughout the entire lift, as rounding on the way up is even more
common than rounding on the way down, and people who make this mistake are
the ones who perpetuate the “squats are bad for your back” myth. Furthermore,
spinal position is essential to maintaining a proper combined center of
gravity (CCOG). The farther one leans forward or, even worse, rounds the
back, the more strain the erectors are forced to bear, and the less the
abdominals can contribute to the lift. To say nothing of the fact that the
greater the lean, the greater the shearing force placed on the vertebrae.
Proper spinal alignment will assist in ensuring that the majority of the
force the spine must bear is compressive in nature, as it should be. Another
reason for descending below parallel is that the sacrum undergoes a process
known as nutation (it tilts forward, relative to the two ilia on either side
of it). At only 90 degrees of knee flexion, the sacrum is still tilted
backward, which inhibits proper firing of the erectors and gluteus maximus
and minimus. Going through a full range of motion completes the rotation of
the sacrum and allows maximal muscular recruitment.
“Squats are bad for your back” is yet another cry of the weak of both leg and
spirit. While an improperly performed squat can cause problems, so can
improperly performed barbell curl, yet many of the people who use the squat
rack only to curl do not seem to have a problem strengthening their elbow
flexors. While the squat can be hazardous to the back among the untrained who
often incline the torso to an unsafe degree, as well as round the back,
skilled athletes have been shown to minimize trunk segment torques by
maintaining a more erect posture. (16) It has been positively shown that
maintaining an upright torso during the squatting motion reduces both spinal
compression and shear forces. (17) Several studies have shown that
weightlifters experience not only less back injury and pain that many other
athletes, but often even less than inactive individuals, which clearly
displays that a proper weight training program, which includes squatting, is
beneficial in avoiding injury. (18,19)
The placement of the bar is another very important consideration when
squatting. If one places the bar high on the traps, more emphasis will be
placed on the quads, and a low bar squat recruits more of the lower back and
hamstrings, by virtue of back extension, simply because the lower the bar is
placed, the greater the degree of forward lean. Even when high bar squatting,
the bar should NEVER be placed on the neck. This is far more stress than the
cervical vertebrae should be forced to bear. When a powerlifter squats with a
low bar position, the bar should be placed no lower than three centimeters
below the top of the anterior deltoids. For other lifters, comfort and
flexibility will go a long way towards determining bar positioning. When
gripping the bar, at first it is best to place your hands as close together
as possible, to maintain tension in the upper back, and to avoid any chance
of the bar slipping. As a general rule, the lower you place the bar, the
wider your hands will have to be. Anything placed between the bar and the
lifter, such as a pad or towel, decreases the force of friction and increases
the chance of the bar slipping. It is to avoid injuries that this practice is
banned in competition. Also, this will artificially raise the lifter’s CCOG,
which makes it harder to balance under a heavy load.
Look slightly upward when squatting, to avoid rounding the upper back. The
movement should be initiated from the hips, by pushing the glutes back, not
down. This will assist in keeping the shins vertical. On the way down, keep
the torso as close to vertical as possible, continue to push the hips back,
and push the knees out to the sides, avoiding the tendency to allow them to
collapse inward. The manner in which the lifter descends will greatly
influence the manner in which the ascent is made. When the necessary depth is
achieved, begin ascending by pushing the head back, and continue to
concentrate on pushing the knees outward.
One of the most common mistakes made while squatting, or performing any
exercise for that matter, is improper breathing. At first, the lifter should
inhale on the way down, and exhale on the way up. Many advanced lifters will
take several large breaths, hold it all in on the way down, and then exhale
forcefully at their sticking point on the way up. This technique, known as
the “Partial Valsalva,” requires practice like any other.
There are many other types of squats, but all of them are secondary to the
squat itself, which is appropriately termed the “King of Exercises.”
The front squat is performed in a similar manner, but the bar is held in the
clean position, across the anterior deltoids, not the clavicles. The hands
should be slightly wider than shoulder width, and the elbows should be
elevated as much as possible. The bar is maintained as high as possible by
elevating the elbows. This allows the lifter to maintain a more upright
posture, and increases the emphasis on the glutes, while lessening the
involvement of the lower back. This exercise may allow a lifter who lacks the
flexibility required to perform a full squat achieve a reasonable depth while
improving flexibility. The front squat will place far more emphasis on the
quadriceps muscles and less recruitment of the hamstrings takes place. 7 (20)
When comparing the squat to other exercises, it is important to note that the
squat causes less compressive force to the knee joint, and greater hamstring
activation, than both the leg press and the leg extension. (21)
Another popular type of squatting exercise is the split squat (“lunge”). In
this type of squat, the legs are placed at approximately shoulder width, but
one foot is out in front of the athlete and one is placed to the rear, as if
a lifter has just completed the jerk portion of the clean and jerk. The
athlete descends by bending the front leg until the knee is slightly forward
of the toes. The shin of the front leg should be ten degrees past
perpendicular to the floor. It is important to maintain an upright posture
when doing so. As when squatting, co-activation of the hamstring serves to
protect the knee joint during flexion, (22) which is very important as often
a greater degree of flexion will occurring when performing the split squat.
Certain misinformed and so-called “personal trainers” will have people squat
in a smith machine, which is, quite simply, an idea both hideous and
destructive. This is often done under the misguided “squat this way until you
are strong enough to perform a regular squat” premise. Even if one overlooks
the obvious fact that it is better to learn to do something right than build
bad habits from the start, there are numerous other factors to be considered.
The smith machine stabilizes the bar for the lifter, which does not teach the
skill of balancing the bar, balance being important to any athlete, as well as
the fact that free weight squatting strengthens the synergists which goes a
long way to preventing injuries. A chain is only as strong as its weakest
link, and the smith machine leaves far too many weak links. To say nothing of
the fact that free weights provide a greater transfer of functional strength
than machines. (23)Furthermore, the bar moves straight up and down, and very
few people squat in this manner, which means that the smith machine does not
fit a lifters optimal strength curve. (24) The smith machine also requires
that the lifter either squats with his torso much closer to vertical than
would be done with a real squat, which mechanically decreases the involvement
of both the spinal erectors and the hamstrings. While this would be fine if
it was done by the lifters muscular control, when the smith machine does this
it is disadvantageous to the lifter by virtue of decreasing the ability of
the hamstrings to protect the knee joint. Another mistake made, aside from
simply using it in the first place, is allow the knees to drift forward over
the toes, the chance of which is increased by the smith machine. As was
previously mentioned, this greatly increases the shearing force on the knees.
This from a device touted by the ignorant as “safe.”
There is a great debate about the use of belts when squatting, some sources
insist that you must wear one, while others state quite the opposite. It is
worth noting that there are plusses and minuses to wearing one. Using a
proper belt while squatting can serve to increase intra-abdominal pressure
(IAP) which will serve to stabilize the spinal column, reducing compressive
forces acting upon the spine and reducing back muscle forces. (25) However,
muscle activity of the trunk appears to be significantly reduced when using a
weight belt, which can lead to the muscles of the trunk receiving a less than
optimal stimulus when using a belt. (26) Other proponents of belt use have
shown that the use of a properly designed power belt may improve a lifter's
explosive power by increasing the speed of the movement without compromising
the joint range of motion or overall lifting technique. (27)
There are numerous methods of utilizing the squat in any athlete’s training
program. While a variety of rep and set ranges are optimal for a bodybuilder
who wishes to maximize hypertrophy, an athlete’s must carefully plan a
training program to meet their goals. Even though squatting will lead to
gains in size, strength, and jumping ability, the more specific the program,
the greater the results. When an untrained subject begins lifting, numerous
programs produce gains in practically all areas, but this changes rapidly,
with limited progress being made unless something is altered. (28)
To utilize the squat to gain in size is both simple and complex. Individuals
will respond to a variety of rep ranges in different manners based on fiber
type, training history, biomechanics, injuries, etc. Bodybuilders, who are
concerned exclusively with gains in size, should squat heavy, as fast-twitch
muscle fibers have the greatest potential for hypertrophy. However,
sarcoplasmic hypertrophy (growth of muscle tissue outside of the sarcoplasmic
reticulum) will contribute to overall muscular size, and is obtained by
training with lighter weights and higher reps. Rate of training is once again
an individual decision, but as a general rule, the greater the volume of
training, including time under tension (TUT) per workout, the longer one must
wait before recovery is optimized, allowing supercompensation to take place.
A word of caution about performing higher repetitions while squatting: As the
set progresses, the degree of forward lean increases. While this is desirable
to increase the stress on the hamstrings, it takes the emphasis off of the
quadriceps, as well as increases the risk of injury. (29)
An athlete wishing to improve his vertical jump should not only squat, but
perform a variety of assistance work specific to both improving squatting
strength as well as specifically improving jumping skill. As jumping requires
a great expenditure of force in a minimal amount of time, exercises such as
squatting should be performed to increase muscle power, as muscle
cross-sectional area significantly correlates to force output. (30) When
wishing to increase one’s power through squatting to assist in the vertical
jump, one must train to generate a high degree of force.(31 ,32 ,33 ) This is
done by squatting a dynamic manner, where one is attempting to generate a
large amount of power while using submaximal weights. This has been shown to
provide a great training stimulus for improving the vertical jump. (34) A
program consisting of a session once-weekly heavy squatting, ballistic
lifting, and plyometric training, with each being performed during a separate
workout, should provide maximal stimulus while allowing maximal recovery and
supercompensation.(35,36)
When training to improve one’s overall squatting ability, expressed as a
one-repetition maximum (1rm), once again a variety of programs may be
utilized. The most common is a simple periodized program where, over time,
the training weight is increased and the number of repetitions decreases.
This sort of program is utilized by both Weightlifters and Powerlifters
alike. A sample periodized program is included in Appendix B. Some sources
state that you must train to failure, while others state that one should
train until form begins to break down, leaving a small reserve of strength
but reducing the risk of injury. It should be stated that there is no
evidence that indicates training to failure produces a greater training
stimulus than traditional volume training.
Far and away the most complicated, and controversial training program is the
conjugate training method. Using this method one trains to develop maximal
acceleration in the squat during one workout, and in another workout (72
hours later) generate maximum intensity in a similar exercise to the squat.
This is based on an incredibly lengthy study by A. S. Prelepin, one of the
greatest sports physiologists of the former Soviet Union. (37) This method
also uses the practice of compensatory acceleration, where an athlete
attempts to generate as much force as possible, by not only generating
maximal acceleration, but by continuing to attempt to increase acceleration
as the lifter’s leverage improves. The addition of chains or bands can
increase the workload as well as force the athlete to work harder to
accelerate the bar. Utilizing this system, the squat is trained for low
repetitions (2) but a high number of sets (10 – 12), with training
intensities being 50 – 70% of the athlete’s 1rm. Rest periods are short (45 –
75 seconds), and the squats are often performed on a box, which breaks up the
eccentric-concentric chain, and inhibits the stretch reflex, forcing the
athlete to generate the initial acceleration out of the bottom of the lift
without the benefit of the elasticity of the muscle structure.
During the second workout, an exercise which taxes the muscles recruited when
squatting, but not an actual squat, is performed for very low repetitions
(1-3, usually one). The goal on this day is to improve neuromuscular
coordination by increased motor unit recruiting, increased rate coding, and
motor unit synchronization. This allows the athlete to continue to generate
maximal intensity week after week, but by rotating exercises regularly
optimal performance is maintained. For one microcycle, a squat-like exercise
is performed, such as a box squat, rack squat, or front squat is performed,
then the athlete switches to a different type of exercise, such as good
mornings, performed standing, seated, from the rack, etc. for another
microcycle, then switches exercises again, often to a pulling type exercise
such as deadlifts with a variety of stances, from pins, from a platform, or any
number of other variations. Once again, chains or bands may be added to
increase the workload. A sample training program is included in Appendix B,
and a variety of maximal effort exercises can be found in Appendix C.
Assistance work for the squat is of the utmost importance. The primary
muscles which contribute to the squat, in no particular order, are the
quadriceps, hamstrings, hip flexors/extensors, abdominals, and spinal
erectors. When an athlete fails to rise from the bottom of a squat, it is
important to note that not all of the muscles are failing simultaneously.
Rather, a specific muscle will fail, and the key to progress is identifying
the weakness, then strengthening it. A partial list of assistance exercises
is provided in Appendix D. While it is impossible to simply state that if x
happens when squatting, it is muscle y that is causing the problem, some
general guidelines follow. If a lifter fails to rise from the bottom of a
squat, it generally indicates either a weakness in the hip flexors and
extensors, or a lack of acceleration due to inhibition of the golgi tendon
organ (no stretch reflex – train with lighter weight and learn to accelerate
if this is the case). If an athlete has a tendency to lean forward and dump
the bar overhead, it generally indicates either weak hamstrings or erectors.
If an athlete has trouble stabilizing the bar, or maintaining an upright
posture, it is often due to a weakness in the abs.
The above factors assume that proper technique is being maintained. If this
is not the case, no amount of specific work will overcome this problem. Drop
the weight and concentrate on improving skill, which is far more important
than training the ego, and less likely to lead to injury.
Safety is the key issue when squatting, or performing any lift. With a few
simple precautions, practically anyone may learn to squat, and do so quite
effectively. The rewards are well worth the effort. Squat heavy, squat often,
and above all, squat safely.
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Appendix A:
Anatomical References
Trapezius
(i): The lower half of the trapezius (“traps 3” and “traps 4”) assist in
retracting the scapulae and maintaining proper alignment of the cervical and thoracic
vertebrae. The Trapezius also assist in maintaining the head in an erect
position. This serves to secure the bar in a stable position on the upper
back, as well as maintain a proper arch in the upper back (thoracic
vertebrae).
The Levator Anguli Scapulae, Rhomboideus major(b), and Rhomboideus minor all
function to retract the scapulae, maintain alignment of the cervical
vertebrae, retract the scapulae, and maintain proper position of the shoulder
girdle while support a fixed load (barbell). Levator not shown, inferior to
the scapulae(g). These muscles are of the utmost importance in maintaining
the bar position while squatting.
Latissimus dorsai: These wide muscles which cover the lumbar and lower half
of the dorsal regions will contract isometrically to avoid compression of the
shoulder girdle. They assist in maintaining rigidity in the spinal column,
which allow proper arching (lordosis) of the spine while squatting.
The Erector spinae(1), Sacro-lumbalis(b), Longissimus Dorsi(2_, and Spinalis
Dorsi(3) all serve to maintain the spine in the erect posture. They also
serve to bend the trunk backward when it is required to counterbalance a
weight such as when squatting. Numerous smaller muscles function to stabilize
the spinal column during back extension, by contracting to maintain vertebral
alignment. It should be noted that during a heavy squat, the erectors and
their synergists will be quite heavily taxed. Due to the need for the
athlete-barbell system to maintain a proper combined center of gravity
(CCOG), there will be a certain amount of forward inclination of the trunk
taking place, to maintain barbell position over the athlete’s base of support
(the foot).
The abdominals: The Rectus(f), Obliques internus(c ), Obliques externus(b),
Transersalis(d), Pyramidalis, and Quadratus lumborum all contract
isometrically to support the trunk under a compressive load. Pyramidalis (not
shown) is a small triangular muscle sheathed within the base of the rectus.
Serratus posticus superior and inferior: Both assist in maintaining rigidity
in the torso by contracting isometrically to support the chest cavity as well
as providing support for the lumbar vertebrae. Figure Four: Serratus superior
(g). Not shown, inferior, below superior.
The intercostals: External intercostals(1), Internal intercostals,
Infracostals, Triangularis sterni, and Leytores costarum all contract
isometrically to stabilize the ribcage under a compressive load. Only
externals are indicated. Other muscles in this group are inferior to the Externals.
The Glutei function to adduct the thigh. The Gluteus maximus(c ) and
medius(2) rotate the thigh outward, and the minimus(1) rotates it inward. The
Gluteus maximus extends the femur and brings the bent thigh into a line with
the body. The Gluteus medius and minimus flex the thigh. The Glutei also
function to achieve an erect posture after squatting.
The hamstrings, which consist of the Biceps Femoris(g), Semimembranosus(i),
and Semitendinosis(h), serve to flex the knee. They also function to extend
the torso, such as when rising from a squatting position. The Semitendinosus
and, to a lesser extent, the Semimembranosus, assist in rotating the thigh
inward.
The Illiacus(o), Psoas magnus(c), and Psoas parvus(q) (often called the
illio-psoas muscle group), acting from above, flex the thigh upon the pelvis,
and at the same time rotate the femur outward. Acting from below, the femur
being fixed, the muscles of both sides bend the lumbar portion of the spine
and pelvis upon the femur. They also serve to maintain the erect position by
supporting the spine and pelvis upon the femur.
The Quadriceps function to extend the knee joint, while the Sartorius flexes
the leg upon the thigh and the thigh upon the pelvis. Rectus (1), Vastus
Externus (2), Vastus Internus (“medialis")(3), Sartorius (c ). When the
knee is bent the Sartorious assists the Semitendinosis in rotating the tibia
inward. The Rectus assists the Psoas and Iliacus in supporting the pelvis
upon the trunk upon the femur.
The Pectineus(f), the Adductor Brevis (g), the Adductor Longus (h), and the
Adductor Magnus (not shown, inferior to the other adductors) powerfully
adduct (move inward) the thigh. The Pectineus and Adductor Brevis and Longus
assist the Psoas and Illiacus in flexing the thigh upon the pelvis. The
Gracilis (I) assists the Sartorius in flexing the leg and rotating it inward,
it is also an adductor of the thigh.
Appendix
B: Sample Training Programs
Basic Periodized Program:
Week One: Squat 50% 1rm, three sets, 10 reps.
Week Two: Squat 55% 1rm, three sets, 10 reps.
Week Three: Squat 60% 1rm, three sets, 8 reps.
Week Four: Squat 65% 1 rm, three sets, 8 reps.
Week Five: Squat 70% 1 rm, three sets, 8 reps.
Week Six: Squat 75% 1 rm, three sets, 5 reps.
Week Seven: Squat 80% 1rm, three sets, 5 reps.
Week Eight: Squat 85% 1rm, three sets, 3 reps.
Week Nine: Squat 90% 1rm, three sets, 3 reps.
Week Ten: Squat 95% 1 rm, three sets, 2 reps.
Week Eleven: Squat 100% 1rm, three sets, 1 rep.
Week Twelve: Squat 105% of previous 1 repetition maximum for one repetition.
Basic Conjugate Training Program:
Each workout is performed once a week for a three week microcycle.
Day One: Maximal Acceleration:
Box squat: 10 sets, 2 reps, 50% 1rm.
Box squat: 2 sets, 2 reps, 60% 1rm.
Arched Back Good Mornings: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 8 reps.
Russian Twist: 3 sets, 10 reps.
Seated Calf Raise: 3 sets, 15 reps.
Day Two: Maximal Effort, performed 72 hours later:
Front Squat from low box: 1rm.
Glute-Ham Raise: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 10 reps.
Weighted Sit Ups: 3 sets, 8 reps.
Calf Raise: 3 sets: 10 reps.
Repeat for three weeks (total) and then switch to:
Day One:
Box Squat: 10 sets, 2 reps, 55% 1rm.
Box Squat: 2 sets, 2 reps, 65% of 1rm.
Pull Throughs: 3 sets, 12 reps.
Reverse Hyper Extensions: 3 sets, 6 reps.
Hanging Leg Raise: 4 sets, 12 reps.
Donkey Calf Raise: 3 sets, 8 reps.
Day Two:
Sumo Deadlift with plates 6” off floor (lower by 2” each week for the next
two weeks): 1rm
Split Squat: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 10 reps.
Weighted Side Bend: 3 sets, 10 reps.
Calf Press: 3 sets, 10 reps.
After three weeks, again rotate exercises.
Appendix C:
Partial List of Maximal Effort Exercises
Squatting Exercises:
Low Box Squat
High Box Squat
(either lift may be performed with one of the following:
Buffalo Bar
Manta Ray
Cambered Squat Bar)
Saftey Squat Bar)
Chains or bands may be added.
Low Box Front Squat (modified as above)
Good Morning Squat
Overhead Squat(may be performed off a box, with a variety of stances.
Zercher Squat
Pulling Exercises:
Conventional Deadlift
Sumo Deadlift
(either lift may be performed from a variety of pin heights in the power
rack)
Deadlift from platform
Zercher Deadlift
Trap Bar Deadlift
Clean Pulls
Snatch Pulls
Snatch Grip Deadlift (may be done from various heights)
Good Mornings:
Arched Back
Round Back (Only for advanced lifters. If you are not sure, you are not
advanced.)
Seated
Good mornings on floor with legs outstretched
(all may be modified as per the squat)
Good mornings can also be performed to various pin heights in the power rack.
Appendix D:
Partial List of Assistance Exercises
Exercises for the lower back and hamstrings:
Good Mornings(see Appendix C)
Glute Ham Raise
High Repetition Deadlifts (done with glutes pushed to the rear, only lowered
to just below knee level)
Reverse Hyper Extensions
Pull Throughs
Exercises for the hamstrings:
Manual Hamstring Curl
Leg Curls (this is the least effective of the entire list)
Exercises for the Hip Flexors:
Kneeling Squats
Ultra-Wide Sumo Deadlifts
Overhead Squats done to a low box with a sumo stance
Spread Eagle Sit Ups
Heavy Step Ups
Exercises for the Abdominals:
Weighted Sit Ups
Medicine Ball Throws on decline board
Standing Ab Pulldowns
Ab Bench
Hanging Leg Raise
Exercises for the Obliques:
Russian Twist
Weighted Side Bends
Atlas Twist
Weighted Sit Ups on decline board with twist
Exercises for the Quads:
Belt Squats
Split Squats
Front Squats
Bibliography:
Supertraining: Siff and Verkoshansky, 1999.
Physiology of Sport and Exercise, Wilmore and Costill, 1994. Human Kinetics.
Science and Practice of Strength Training, V. M. Zatsiorsky, 1995. Human
Kinetics.
The Weightlifting Encyclopedia, A. Drechsler, 1998. A is A publications.
Gray’s Anatomy, H. Gray, 1998. House of Collectables.
The Training of the Weightlifter, R. A. Roman, 1988. Sportivny Press.
A System of Multi-Year Training in Weightlifting. A. S. Medvedyev, 1989.
Sportivny Press.
Power: A Scientific Approach. F. C. Hatfield, 1989. Contemporary books.
Squatting, Westside Style, Dave Tate, 2000. Elite Fitness Systems.
Biomechanics of Sport. J. Garhammer, 1989. CRC Press.
Designing Resistance Training Programs. S. J. Fleck and W. J. Kraemer, 1987.
Human Kinetics.
Weight Training: A Scientific Approach. M. H. Stone and H. S. O’Bryant, 1987.
Bellwether Press.
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