How I'm Building a Huge Squat My New Powerbuilding Routine
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Date: 2019-11-06
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Comments and reviews: 10
Jason Kaplan
In regards to the foot being dorsiflexed or plantarflexed and the strength exerted for knee flexion. You should have more strength while the foot is in a dorsiflexed position. This is because the gastrocnemius muscles in the gastroc-soleus complex are triple joint muscles, they cross the subtalar joint, ankle joint and knee joint because of their insertion on the dorsal aspect of the posterior calcaneus and their origin on the lateral and medial femoral condyles of the femur. As you dorsiflex the foot, you pull the achilles tendon and the whole gastroc-soleus complex in a more taut position enabling you to exert more force proximally at the knee joint because you are in a more closed-kinetic chain position biomechanically. You may not be engaging your gastroc-soleus complex more than usual, as you had indicated by your emg studies, but you are doing it in a more efficient biomechanical position AKA in a more closed-kinetic chain to provide more pull power. You can see further justification for this in the silfverskiold test, if you have an equinus due to a tight gastroc you'll see more dorsiflexion at the ankle when the knee is flexed because you are shortening the distance between origin and insertion of the gastrocs loosening it, so in this exercise as you are flexing your knee you are loosening the tautness in your gastrocs and thus losing power, that is unless you dorsiflex the ankle actively during the knee flexion at the same time keeping you in a more closed-kinetic chain position. The more you can place your body in a close-kinetic chain position the more force you can exert efficiently by your muscles for any given movement, this particular exercise is just one example of that. The same concepts are used for any powerlifting movement. As a side note, by dorsiflexing the ankle joint and pulling the gastroc-soleus muscle complex in a more taut or stretched position you may also be able to activate more muscle fibers more strongly because the muscle itself may be in a better position for cross-bridging. Muscles, as Im sure you know, have an optimal length for contraction, known as the sliding filament theory. This I think this last part is additive to my first statement but should have also showed up on your emg studies.
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In regards to the foot being dorsiflexed or plantarflexed and the strength exerted for knee flexion. You should have more strength while the foot is in a dorsiflexed position. This is because the gastrocnemius muscles in the gastroc-soleus complex are triple joint muscles, they cross the subtalar joint, ankle joint and knee joint because of their insertion on the dorsal aspect of the posterior calcaneus and their origin on the lateral and medial femoral condyles of the femur. As you dorsiflex the foot, you pull the achilles tendon and the whole gastroc-soleus complex in a more taut position enabling you to exert more force proximally at the knee joint because you are in a more closed-kinetic chain position biomechanically. You may not be engaging your gastroc-soleus complex more than usual, as you had indicated by your emg studies, but you are doing it in a more efficient biomechanical position AKA in a more closed-kinetic chain to provide more pull power. You can see further justification for this in the silfverskiold test, if you have an equinus due to a tight gastroc you'll see more dorsiflexion at the ankle when the knee is flexed because you are shortening the distance between origin and insertion of the gastrocs loosening it, so in this exercise as you are flexing your knee you are loosening the tautness in your gastrocs and thus losing power, that is unless you dorsiflex the ankle actively during the knee flexion at the same time keeping you in a more closed-kinetic chain position. The more you can place your body in a close-kinetic chain position the more force you can exert efficiently by your muscles for any given movement, this particular exercise is just one example of that. The same concepts are used for any powerlifting movement. As a side note, by dorsiflexing the ankle joint and pulling the gastroc-soleus muscle complex in a more taut or stretched position you may also be able to activate more muscle fibers more strongly because the muscle itself may be in a better position for cross-bridging. Muscles, as Im sure you know, have an optimal length for contraction, known as the sliding filament theory. This I think this last part is additive to my first statement but should have also showed up on your emg studies.
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Andrew Worthley
Jeff, I lift some pretty decent numbers, over 2x bodyweight, and I've used the same pair of Adipowers for 4 years, and they're still holding up great However, a client I train just gifted me a pair of the new Romaleos and they're a great shoe, actually a little lighter, and a little bit more foot shaped, but the insole does feel a TINY bit softer. Either of those will do a great job of giving you the inclined angle with a solid base, and are two of the most common shoes used in power/weightlifting. Can't go wrong with either
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Jeff, I lift some pretty decent numbers, over 2x bodyweight, and I've used the same pair of Adipowers for 4 years, and they're still holding up great However, a client I train just gifted me a pair of the new Romaleos and they're a great shoe, actually a little lighter, and a little bit more foot shaped, but the insole does feel a TINY bit softer. Either of those will do a great job of giving you the inclined angle with a solid base, and are two of the most common shoes used in power/weightlifting. Can't go wrong with either
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Pat Walsh
Powerlifts, Adipowers, and Romaleos all have different heel heights (lowest to highest, in that order. If you prefer flats, keep squatting in flats. I use Chucks personally (I'm glute-ham dominant. That being said, if you prefer a heel, you're going to need to try each one and see what is best for you. Again, Powerlifts are the slightest heel, so that might be your best bet if you're looking for a heel but are used to flats.
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Powerlifts, Adipowers, and Romaleos all have different heel heights (lowest to highest, in that order. If you prefer flats, keep squatting in flats. I use Chucks personally (I'm glute-ham dominant. That being said, if you prefer a heel, you're going to need to try each one and see what is best for you. Again, Powerlifts are the slightest heel, so that might be your best bet if you're looking for a heel but are used to flats.
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Joshua Short
Hey Jeff Do you have a video on belt squats? I understand back squats hit your erector muscles really well and are overall the king of leg work but was curious how effective belt squats would be as a core exercise on leg day. Obviously Im thinking of protecting my lower back. Ill never give up back squats but I sure would like to pile on the weight and achieve the same if not more activation.
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Hey Jeff Do you have a video on belt squats? I understand back squats hit your erector muscles really well and are overall the king of leg work but was curious how effective belt squats would be as a core exercise on leg day. Obviously Im thinking of protecting my lower back. Ill never give up back squats but I sure would like to pile on the weight and achieve the same if not more activation.
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Wyatt Morris
Why don't you put your thumbs over the bar? I do a low bar and after looking at many ways to squat I've found what I like. I put my thumbs over the bar to decrease stress in my wrist. Wondered if it was just preference for you or there was a science behind it. Thanks
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Why don't you put your thumbs over the bar? I do a low bar and after looking at many ways to squat I've found what I like. I put my thumbs over the bar to decrease stress in my wrist. Wondered if it was just preference for you or there was a science behind it. Thanks
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Laxmanraju Padimi
Hey. Jeff. Whats up man? Like you videos so much. How do you manage to keep your back almost straight while squatting? I m 6ft tall and tend to bend forward which puts more weight on my gluts instead of my Stuart. How can i mantain straight back while squatting?
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Hey. Jeff. Whats up man? Like you videos so much. How do you manage to keep your back almost straight while squatting? I m 6ft tall and tend to bend forward which puts more weight on my gluts instead of my Stuart. How can i mantain straight back while squatting?
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Chauvo
I have a pair of Adipower but I've worn them for just a couple of times. Squatting barefoot feels better since I don't have flexibility issue and it gives me a feeling of good balance. But at least I can say Adipower is a decent product.
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I have a pair of Adipower but I've worn them for just a couple of times. Squatting barefoot feels better since I don't have flexibility issue and it gives me a feeling of good balance. But at least I can say Adipower is a decent product.
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Sherlock Rojas
Never really comment but IMHO and since you asked, since you prefer high bar use oly shoes, I have a pair of romaleos 3 and they were quite worth the price tag, I also would like to get some Sabo Goodlifts for everything else
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Never really comment but IMHO and since you asked, since you prefer high bar use oly shoes, I have a pair of romaleos 3 and they were quite worth the price tag, I also would like to get some Sabo Goodlifts for everything else
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Julien Mathieu
Hey there I heard in a video that the function of the hamstring was to support the knee when the knee bends, but it's not about flexing the knee, so how doing hamcurls is good for your hamstrings, as an open chain exercise?
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Hey there I heard in a video that the function of the hamstring was to support the knee when the knee bends, but it's not about flexing the knee, so how doing hamcurls is good for your hamstrings, as an open chain exercise?
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Luuka S
As someone with background in Forensic Science and Archaeology, I love how you always relate back to studies and show statistics to back statements and recommendations on what is most efficient and responsive to muscle training.
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As someone with background in Forensic Science and Archaeology, I love how you always relate back to studies and show statistics to back statements and recommendations on what is most efficient and responsive to muscle training.
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