The effects of differing Squat variables
This article will look at what effect different stances have on muscle activation when performing the squat. It will also look at the muscle activation between the front and back squat and the other factor bar placement can have on the body during the squat. It will delve into relevant research in an attempt to reveal findings on the topics in question.
The Squat
The squat is one of the best and most frequently used exercises in strength and conditioning. When performed properly it is one of the best all round exercises for developing core strength, along with power/strength in the hips and legs. It has biomechanical and neuromuscular similarities to a wide range of athletic movements and can be used as a training aid to improve performance (Senter and Hame, 2006) . The squat is also very useful in clinical settings for rehabilitation of connective tissue or joint related injuries. Because the exercise is closed chain, as in your feet are on the floor(as opposed to open chain in say a leg extension machine) there is less strain on the anterior cruciate making it a superior and more functional exercise than ‘’leg extensions’’ in rehab of anterior cruciate injuries (Escamilla et al. 2000). Fry et al., (2003), Kritz et al., (2009) say that the squat is an exercise which is commonly applied in sport, recreation and while performing numerous everyday activities. A properly performed squat may serve as a basis for the prevention of musculoskeletal system injuries which occur during physical activities. It makes it possible to shape, strength and power harmoniously. Additionally, it positively influences the running speed and improves the height and length of a jump. (Bell et al., 2008) (Comfort and Kasin, 2007)
The squat is one of the best and most frequently used exercises in strength and conditioning. When performed properly it is one of the best all round exercises for developing core strength, along with power/strength in the hips and legs. It has biomechanical and neuromuscular similarities to a wide range of athletic movements and can be used as a training aid to improve performance (Senter and Hame, 2006) . The squat is also very useful in clinical settings for rehabilitation of connective tissue or joint related injuries. Because the exercise is closed chain, as in your feet are on the floor(as opposed to open chain in say a leg extension machine) there is less strain on the anterior cruciate making it a superior and more functional exercise than ‘’leg extensions’’ in rehab of anterior cruciate injuries (Escamilla et al. 2000). Fry et al., (2003), Kritz et al., (2009) say that the squat is an exercise which is commonly applied in sport, recreation and while performing numerous everyday activities. A properly performed squat may serve as a basis for the prevention of musculoskeletal system injuries which occur during physical activities. It makes it possible to shape, strength and power harmoniously. Additionally, it positively influences the running speed and improves the height and length of a jump. (Bell et al., 2008) (Comfort and Kasin, 2007)
Wide vs. Narrow Stance.
To optimize training results there are many biomechanical aspects that need identified and applied. Stance is a factor that can be changed. Many strength trainers believe that varying the stance width during the back squat can target specific muscles of the thigh. (Paoli et al., 2009). According to a study completed by Paoli (2009) the only difference between the different stances when using Electromyographic (EMG) results was the activation of the gluteus maximus. He said that to activate the gluteus maximus a large width squat is necessary during back squats. There were no significant differences in the vastus medialis, vastus lateralis, rectus femoris, semitendinosus, biceps femoris, gluteus medium, and adductor major when using the differing stances. Escamilla et al., (2001) discovered that during the narrow stance squat ankle plantar flexor muscle movements were generated. During the medium stance and wide stance squats ankle dorsiflexor muscle movements were produced, also during the wide stance squat greater hip and knee movements were noticed compared to the narrow stance. McCaw and Melrose (1999) used EMG data to notice that the stance of the squat didn’t affect activation of the rectus femoris, vastus medialis and vastus lateralis, these were only effected by the change in load therefore concluding that stance width does not cause isolation within the quadriceps but does influence muscle activity on the medial thigh and buttocks.
To optimize training results there are many biomechanical aspects that need identified and applied. Stance is a factor that can be changed. Many strength trainers believe that varying the stance width during the back squat can target specific muscles of the thigh. (Paoli et al., 2009). According to a study completed by Paoli (2009) the only difference between the different stances when using Electromyographic (EMG) results was the activation of the gluteus maximus. He said that to activate the gluteus maximus a large width squat is necessary during back squats. There were no significant differences in the vastus medialis, vastus lateralis, rectus femoris, semitendinosus, biceps femoris, gluteus medium, and adductor major when using the differing stances. Escamilla et al., (2001) discovered that during the narrow stance squat ankle plantar flexor muscle movements were generated. During the medium stance and wide stance squats ankle dorsiflexor muscle movements were produced, also during the wide stance squat greater hip and knee movements were noticed compared to the narrow stance. McCaw and Melrose (1999) used EMG data to notice that the stance of the squat didn’t affect activation of the rectus femoris, vastus medialis and vastus lateralis, these were only effected by the change in load therefore concluding that stance width does not cause isolation within the quadriceps but does influence muscle activity on the medial thigh and buttocks.
Front vs. Back Squat
The back squat is the most popular squat amongst gym users although there is an ever increasing range of research into the effectiveness of the front squat over the back squat.
Gullett et al., (2009) says that when performing the back squat there were significantly higher compressive forces and knee extensor moments than when performing the front squat Shear forces at the knee were small in magnitude, posteriorly directed, and did not vary between the squat variations. The bar position between the two variations did not influence muscle activity, although muscle activation during the ascending phase was significantly greater than during the descending phase. For muscle recruitment the results showed that the front squat was just as effective whilst providing the positive benefit of significantly less compressive forces and extensor moments. The results suggest that front squats may be advantageous compared with back squats for individuals with knee problems such as meniscus tears, and for long-term joint health. (Waller and Townsend, 2007) administered a study and concluded that the back squat added additional stress upon the vertebrae and knee joints when compared to the front squat. Due to there being no difference in muscle activation, not having to load the weight as high and the reduced levels of stress on the body it is evident that front squats would be a wise choice in any strength and conditioning training program.
The back squat is the most popular squat amongst gym users although there is an ever increasing range of research into the effectiveness of the front squat over the back squat.
Gullett et al., (2009) says that when performing the back squat there were significantly higher compressive forces and knee extensor moments than when performing the front squat Shear forces at the knee were small in magnitude, posteriorly directed, and did not vary between the squat variations. The bar position between the two variations did not influence muscle activity, although muscle activation during the ascending phase was significantly greater than during the descending phase. For muscle recruitment the results showed that the front squat was just as effective whilst providing the positive benefit of significantly less compressive forces and extensor moments. The results suggest that front squats may be advantageous compared with back squats for individuals with knee problems such as meniscus tears, and for long-term joint health. (Waller and Townsend, 2007) administered a study and concluded that the back squat added additional stress upon the vertebrae and knee joints when compared to the front squat. Due to there being no difference in muscle activation, not having to load the weight as high and the reduced levels of stress on the body it is evident that front squats would be a wise choice in any strength and conditioning training program.
Reference List
Bell, D. R., Padau, D. A. and Clark, M. A. (2008) Muscle strength and flexibility characteristics of people displaying excessive medial knee displacement.. Arch Physical and Medical Rehabilitation. Vol. 89, No. 1: 1323-1328.
Comfort, P. and Kasin, P. (2007) Optimizing Squat Technique.. Strength and Conditioning Journal. Vol. 29, No. 6: 10-13.
Escamilla, R.F., Fleisig, G.S., Lowry, T.M., Barrentine, S.W. and Andrews, J.R. (2001) A three-dimensional biomechanical analysis of the squat during varying stance widths. MEDICINE & SCIENCE IN SPORTS & EXERCISE. Vol. 23, No. 1: 984-998.
Escamilla, R.F., Lander, J.E. and Garhammer, J. (2000) Biomechanics of powerlifting and weightlifting exercises. Medicine. Science. Sports Exercise. Vol. 26, No. 1: 585-615.
Fry, C. A., Smith, C. and Schilling, B. K. (2003) Effect of knee position on hip and knee torques during the barbell squat.. Journal of Strength and Conditioning. Vol. 17, No. 4: 629-633.
Gullett, J.C., Tillman, M.D., Gutierrez, G.M. and Chow, J.W. (2009) A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength & Conditioning Research. Vol. 23, No. 1: 284-292.
Kritz, M., Cronin, J. and Hume, P. (2009) The bodyweight squat, a movement screen for the squat pattern.. Strength and Conditioning Journal. Vol. 31, No. 1: 76-85.
McCaw, S.T. and Melrose, D.R. (1999) Stance width and bar load effects on leg muscle activity during the parallel. Medicine and Science in Sports and Exercise. Vol. 34, No. 1: 428-436.
Paoli, A., Marcolin, G. and Petrone, N. (2009) The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads.. Journal of Strength and Conditioning Research. Vol. 23, No. 1: 246-250.
Senter, C. and Hame, S.L. (2006) Biomechanical analysis of tibial torque and knee flexion angle: Implications for understanding Knee injury.. Sports Med. Vol. 36, No. 1: 635-641.
Waller, M. and Townsend, R. (2007) The Front Squat and Its Variations.. Strength & Conditioning Journal. Vol. 16, No. 1: 238-245.
Bell, D. R., Padau, D. A. and Clark, M. A. (2008) Muscle strength and flexibility characteristics of people displaying excessive medial knee displacement.. Arch Physical and Medical Rehabilitation. Vol. 89, No. 1: 1323-1328.
Comfort, P. and Kasin, P. (2007) Optimizing Squat Technique.. Strength and Conditioning Journal. Vol. 29, No. 6: 10-13.
Escamilla, R.F., Fleisig, G.S., Lowry, T.M., Barrentine, S.W. and Andrews, J.R. (2001) A three-dimensional biomechanical analysis of the squat during varying stance widths. MEDICINE & SCIENCE IN SPORTS & EXERCISE. Vol. 23, No. 1: 984-998.
Escamilla, R.F., Lander, J.E. and Garhammer, J. (2000) Biomechanics of powerlifting and weightlifting exercises. Medicine. Science. Sports Exercise. Vol. 26, No. 1: 585-615.
Fry, C. A., Smith, C. and Schilling, B. K. (2003) Effect of knee position on hip and knee torques during the barbell squat.. Journal of Strength and Conditioning. Vol. 17, No. 4: 629-633.
Gullett, J.C., Tillman, M.D., Gutierrez, G.M. and Chow, J.W. (2009) A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength & Conditioning Research. Vol. 23, No. 1: 284-292.
Kritz, M., Cronin, J. and Hume, P. (2009) The bodyweight squat, a movement screen for the squat pattern.. Strength and Conditioning Journal. Vol. 31, No. 1: 76-85.
McCaw, S.T. and Melrose, D.R. (1999) Stance width and bar load effects on leg muscle activity during the parallel. Medicine and Science in Sports and Exercise. Vol. 34, No. 1: 428-436.
Paoli, A., Marcolin, G. and Petrone, N. (2009) The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads.. Journal of Strength and Conditioning Research. Vol. 23, No. 1: 246-250.
Senter, C. and Hame, S.L. (2006) Biomechanical analysis of tibial torque and knee flexion angle: Implications for understanding Knee injury.. Sports Med. Vol. 36, No. 1: 635-641.
Waller, M. and Townsend, R. (2007) The Front Squat and Its Variations.. Strength & Conditioning Journal. Vol. 16, No. 1: 238-245.