SQUATOLOGY
Recorded at the Can-Fit-Pro Convention
Toronto, August 2003
SQUATOLOGY
The science of squatting without injury
LEARNING OBJECTIVES
1.
2.
3.
Learn to squat with optimal technique.
Challenge industry myths regarding squatting.
Explore a variety of squatting methods.
SQUATTING IS A PRIMAL MOVEMENT!
Who should squat?
Singapore
Beijing
Why squat?
To improve physiology.
For basic health and
functional strength.
For base and
performance
conditioning.
Squat to Pump!
Only humans must
pump feces up hill!
With the advent of
the toilet came a
massive increase in
constipation!
Paul Chek, 2003. All rights reserved.
Imbibition: the taking up of
water by a solid body or gel.
Pressure variances in the spine
improve spinal hydration and
nutrition.
Pressure fluctuations in the
Diaphragm
Deep abdominal wall
Pelvic floor
serve to pump feces, lymph, blood,
feeding and cleaning the body!
Inhalation =
Axial extension
Extension
Supination
Retraction
Exhalation =
Axial flexion
Flexion
Pronation
Protraction
Weve been squatting
since the beginning of
time as we know it!
Squatting is a Primal
PatternTM movement,
a selective pressure of
Nature!
Paul Chek, 2003. All rights reserved.
HOW TO SQUAT
- for basic health and functional strength
Squatting rules:
1.
2.
3.
4.
If it hurts, dont do it.
a. Find out why it hurts and fix it.
Be clear about the difference between squatting
under heavy load and squatting as an A.D.L.
(activity of daily living).
Always build people in order of:
a. Flexibility/muscle balance
b. Stability
c. Strength
d. Power
Break the rules break the client.
Squat stance
Pelvic dimensions are very
individual.
Females have a wider
pelvic girdle than males.
Optimal hip flexion ROM is
intimate with hip abduction.
There is tremendous
variation in the femoral
neck and acetabulum from
person to person
Mechanics at:
Pelvis
Knee
Foot/ankle
Ref: Steindler, A. M.D. Kinesiology of the
Human Body. Charles C. Thomas, 1964.
Paul Chek, 2003. All rights reserved.
The mechanics of the hip will
influence the entire kinetic chain:
Squatting is a closed chain
activity - foot position will
influence knee-hip-pelvis-back
mechanics!
FACILITATING FORCE CLOSURE
CHOOSING A LUMBAR LIFTING POSITION
Prior history of injury?
Nuclear movement
is opposite spinal
movement! (next)
Ligaments need
exercise too!
60% 1RM or
Breathing
technique
Paul Chek, 2003. All rights reserved.
Nuclear movement is opposite
spinal movement! (next)
Use tape to maintain lumbar
lordosis and give biofeedback.
Use pins to control ROM.
Holding a hyper-lordosis can
inflame facet joints.
Those with DDD and DJD
need both strengthening and
pumping.
Drink water!
DONT OVERDOSE ON IRON!
Introduction to axial loading of the
spine.
Maintaining leg strength with a back
injury.
Balance disorders.
SELECTING A BAR
Sizes:
15 lb. aluminum
35 lb. Steel
Standard Olympic
Lighter bars best for ladies and
introduction to weight lifting.
5
Paul Chek, 2003. All rights reserved.
SELECTING BAR HEIGHT
UN-RACKING
AND
RACKING
DONT GO ON A WALKABOUT
HIGH BAR OR LOW BAR?
Paul Chek, 2003. All rights reserved.
NEVER ON THE NECK!
Tremendous sheer forces on
cervical spine.
Ligament laxity and spinal
instability.
Osteoarthritic build-up.
ABS IN OR ABS OUT?
The abdominals are stabilizers
that serve respiratory function
The diaphragm is a respiratory
muscle that serves stabilizer
functions
HOW LOW DO I GO?
WHAT ABOUT
MY KNEES?
Paul Chek, 2003. All rights reserved.
WHAT ABOUT SHIN ANGLE?
Anthony is 66 tall @ 245 lbs.
Ron, a Power Lifter is about 57
SPOTTING THE SQUAT
Looking carefully for lower extremity joint
restriction to prevent unwanted spinal injury.
Hip restriction
Knee restriction
Karl has DJD of the L Knee
Ankle restriction
Paul Chek, 2003. All rights reserved.
RESTORING SQUAT FUNCTION
Comparative ROM assessment.
Capsular pattern?
- Trauma?
- DJD
- Age?
- Neck?
Stretch and test.
Squat stretch.
ARE YOU BORED OF SQUATTING?
Squatting options:
You must qualify your client for most of these squat options!
Front squat
Jefferson squat
Ball squatting
Renegade squat
Paul Chek, 2003. All rights reserved.
Dumbbell overhead press squat
Alternating curl-press-squat
Single-arm single-leg overhead
press squat to dead lift
Never try this if you have
high blood pressure!
Weights that dont hold still
Paul Chek, 2003. All rights reserved.
10
C.H.E.K INSTITUTE RESOURCES
1. Chek, Paul. Scientific Back Training. Correspondence
course. A C.H.E.K Institute Publication and Production,
1995.
2. Chek, Paul. Squatology. Correspondence course. A
C.H.E.K Institute Publication and Production, 1995.
3. Chek, Paul. The Golf Biomechanics Manual. A C.H.E.K
Institute Publication. 1999.
4. Chek, Paul. Scientific Core Conditioning.
Correspondence course. A C.H.E.K Institute Publication
and Production, 1999.
5. Chek, Paul. Movement That Matters. A C.H.E.K
Institute Publication, 1999.
REFERENCES
1. Goodman, C. & Snyder, T. (1990). Differential Diagnosis
in Physical Therapy. (1988). W.B. Saunders Company,
PA.
2. Steindler, Arthur. M.D. Kinesiology of the Human Body.
Charles C. Thomas, 1964.
For more titles in the Live with Paul Chek audio
series, and information on other products, certification
programs and seminars, please visit:
www.chekinstitute.com
e-mail: info@chekinstitute.com
Ph: 1.800.552.8789 or 760.477.2620
Fax: 760.477.2630
11
Paul Chek, 2003. All rights reserved.
