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 Women's Discussion Board
 kinesiology of squats
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| Author | Topic: kinesiology of squats |
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JayeLynn Pro Bodybuilder (Total posts: 159) |
posted June 26, 2000 11:22 AM
  
I'm proud to say that I spent the weekend cringing from Fridays leg routine, but the aches are not uniformally distributed. I need some feedback on how to switch some of that emphasis from my ham's to my quads. Now, before y'all start shooting off from the hip let me define constraints. I have a fused club foot. The fused part just offers some stability and makes the foot look more normal: reduces pain. The club part involves deformity of the ankle joint itself, and connective tissue throughout the foot is very tight even somewhat rigid. I have maybe 15' dorsiflexion, 40' plantar flex, and nothing from side to side. My ability to balance is substantially reduced, and in order to keep both feet planted on the floor during the range of a squat or leg press, I have to put my feet forward or wide stance with toes outward (like a duck press). As I see it, there are three angles of rotation in a squat: hip, knees, and ankles. My knees will always approach my toes without extending beyond, and I always go as deep as possible: reliably beyond 90'. What might I try to shift more emphasis towards the front? ------------------ IP: Logged |
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Iron God Pro Bodybuilder (Total posts: 107) |
posted June 26, 2000 01:07 PM
For more quad isolation try keeping your stance shoulder width apart both feet at 12-O-Clock and go to 80'to 90'I had two broken ankles at one time and this was the only way I could squat for a long time(back to normal know), for your ankles try getting a pair of flat soled heavy duty lifting shoes just for legs day and lace them up tight or squat in heavy boots that gives you the ankle support, When I go heavy(over 550lbs) I actuaaly duct tape my ankles over my socks it feels like I'm squating in ski boots ------------------ IP: Logged |
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WarLobo Moderator (Total posts: 699) |
posted June 26, 2000 02:17 PM
If the wider stance is the best position for you to do squats then you should stay with it. Your hams may just need to catch up with your quads and this may take a few. One other thing you may try is to do one legged presses on the machine. I like to do these now and again to really hit my front quads. This may work better for you as the weight does not have to be balanced and would be safer as well. You could also try to super set extensions with your squats. I love to do this - although I have to make some considerably loud grunting noises and such to scare folks off machine and the rack at the same time Another exercise that might work is front squats. Although with your sitch, I am not so sure. You'll just have to experiment a bit and find what works best. But at least now you have some working exercises to Can you do walking lunges? These suck so bad that I don�t ever do them�. :p Hope these suggestions can help Late Lobo p.s. I'm a big fan of the wrestling shoe for leg day. Not to expensive and good flat surface with ankle support to boot.
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MS Pro Bodybuilder (Total posts: 365) |
posted June 26, 2000 02:46 PM
By your description it sounds like your using a Smith machine for squats? Whether they're free-squats or Smith, have you tried squatting with your heels elevated? Not only does this get around the lack of flexion in your ankle, but it also just happens to target the front quads very nicely. By placing your feet forward you can't help putting more emphasis on the hammies. If you can raise your heels and move your feet back into a parallel stance it may just do the trick. The other exercise you could try if your foot is flexible enough is hack-squats standing on toes only. This is a wicked front quad exercise. Be prepared to reduce your weights! ------------------ IP: Logged |
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JayeLynn Pro Bodybuilder (Total posts: 159) |
posted June 26, 2000 03:47 PM
Thanks folks: this is exactly what I need. No-go on the lunges Lobo, and I've tried the wrestling shoes. They get very instable when I get the right shoe lifted because the actual walking pad is very narrow. They sure do look cool though  I could definitely try the front and hack squats on the smith. I just don't have the balance to feel safe on a free squat. I will give the 2x4 a shot as well. (I have some great development in the vastus lateralus, and had just recently gone with a wider stance in hopes of seeing some more development of the medial.) I'm looking at my Weider principals for form and the first thing I notice is that everyone of these guys has their feet planted low on the platform, and their knees are extending way beyond. Granted, the book was written in '83 ..? I'll stop at 80-90' with my feet as close to the frontal plan as possible without allowing the knees to extend beyond the toes. Does that sum up the recommendations pretty well? ------------------ IP: Logged |
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