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Squat (Complete)

Movement patterns- Squat

Nico Kolokythas

on 9 October 2017

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Transcript of Squat (Complete)

Science in Sport Coaching
Squat Variations
Squat Stance
Nico Kolokythas BA(Hons), BSc(Hons), MSc, ASCC, PhD Candidate
Gluteal awareness
Pelvis motor control
posterior/anterior tilt
Drawing in vs Bracing
Strength engagement
Recap from last lecture
Squat variations
Anterior - Posterior flexibility
Face the wall squat
Hands over the head squat
Hip flexors vs Hip extensors...
Side Clams
Avoid pelvis rotation
Waking up the Glutes
Cook Hip Lift
Optimal squat stance
McGill(2009), p.157
Try Squatting again!
How can we improve hip flexion
Why does the hip flexor stretch work?
Newton's 3rd law?!
Reciprocal Inhibition
Stretch the hip flexors
Wake up gluteus max
Neutral lumbar spine
Cross Pelvis Syndrome
Cross Pelvis Syndrome
Dr. Vladimir Janda
Reciprocal Inhibition
The Squat
Difference between hip flexion and lumbar flexion
Hip flexion

psoas major
tensor fascia latae
rectus femoris
adductor longus
adductor brevis
Lumbar flexion

rectus abdominis
internal obliques
external obliques
psoas major
Ways to consciously separate hip rotation from lumbar motion
Place one hand on the tummy
the other hand on the lumbar section

- Feel whether the spine is locked and
motion is happening about the hips
Midnight move
Kneeling squat
Coaching Points

- feet a little more than shoulder width apart
- arms folded in front of you at shoulder height
- feet face forward with no more than a five degree turn out
- keep elbows up
- sit down into your feet
- aim for horizontal thigh
- hips, knees and ankles should remain aligned

- rolling your feet inwards or outwards
- knees folding inwards
- excessive lumbar flexion or extension
Where does it go wrong?
Perfect Squat
Newton's 3rd Law
When there is an action...
...there is
...a reaction
When there is flexion in one part of the body...
...there is extension in an other part
Difference between hip extension and lumbar extension
Hip Extension

Gluteus maximus
Bicep femoris
Adductor mangus
Lumbar Extension

Quadratus lumborum
Interspinalis lumborum
The Box Squat
Coaching Points

feet a little bit than shoulder width apart
feet externally rotated no more than 5 degrees
shoulders back
hands on thighs
slide your hands on your thighs- stop above the knees
movement by the hips
neck in neutral position at all times
shoulder blades retracted
Coaching Points

knees about shoulder width apart
knees, hips, shoulders aligned
place one hand on tummy and one on lumbar spine
no movement in the lumbar spine
sit on your heels
movement by the hips
Coaching Points

lie on your back with feet on the floor
feet hip width apart
hands on either side of your pelvis
tense gluteus
posterior (back) tilt of pelvis
back to neutral
Is there a correct way of sitting?
The Air Squat or Natural Squat
Prolonged sitting in any position...
will eventually hurt the spine!
Hip Extension
Why Squat?
Function easier in real-life activities
Burn more fat
Maintain mobility and balance
Injury prevention
Improve athletic performance
Whole body workout
Bridge or Hip Thrust
Hip thrusts
more loading on the hip at the end range
focus on the gluteus
teaches proper lumbar-pelvic mechanics
Cook Hip Lift
Side Clams
Gluteal awareness
Pelvis motor control
posterior/anterior tilt

Drawing in vs Bracing
Strength engagement
Drawing in vs Bracing
Hodges vs McGill
Physical therapist
Lower back pain patients

Stable core
Core muscles are
stabilizers not movers
Strength engagement
Muscle activation
Create counterbalance
Gluteal Amnesia
The use of back extensors and hamstrings during hip extension
Gluteal Awareness
Supine position - tense both sides -
release the one - then the other
Use the floor for feedback
Prone position - no feedback
The Gluteus Muscles
Extension and lateral rotation of the hip
Abducts the hip
assists internal rotation of femur
Limits lumbar extension when trying to gain hip extension
The spine can withstand 90N of compression
Avoid pelvis rotation
Explosive squat with Drawing in vs Bracing
Pelvis motor control
Midnight move
Conteras, B: http://bretcontreras.com/hip-thrust-and-glute-science/
Boyle, M. Functional training for sports. USA:HumanKinetics
Elphinston, J (2013). Stability, sport and performance movement. 2nd,USA:Lotus Publishing
McGill, S. (2009) Ultimate back fitness and performance. 4th,Canada:Backfitpro Inc
Starrett, K. (2013) Becoming a supple leopard. 1st,Las Vegas:Victory Belt Publishing Inc

Muscle Strengthening Doesn’t Fix Form;
Motor Control Training Does
Always look at the quality of movement
Liebenson, C. (2011)
Example: Birddog, Bridge or Hip Thrust
Spiderman Steps
...they both need to be flexible
Counterbalance Squat

One of the most fundamental moves for humans
The importance of the foot
foot muscles (aka plantar arch muscles) are a group of muscles that originate at the heel bone and attach to the toes
Foot Exercises
(a) abductor hallucis (AH)
(b) flexor digitorum brevis (FDB)
(c) quadratus plantae (QP)
et al.
Once you master this, try the opposite
without clenching your toes
Muscles involved
Try to actively use your feet when you are exercising
Full transcript