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SUMMARY
A TEACHING PROGRESSION FOR SQUATTING EXERCISE IS PRESENTED. THE PRIMARY EXERCISE IN THIS PROGRESSION IS THE PLATE SQUAT, WHICH ENCOURAGES PROPER TECHNIQUE, IMPROVES FLEXIBILITY AND STRENGTHENS THE STABILIZING MUSCULATURE. USE OF THE PLATE SQUAT WILL TEACH PROPER POSITIONS FOR THE OVERHEAD, FRONT, AND BACK SQUATS.
KEY WORDS:
exercise technique; biomechanics; quadriceps; kinetics
INTRODUCTION
The squat is one of the most common exercises used in strength and conditioning programs. Squatting exercises have been used in both athletic and nonathletic populations to increase thigh muscle mass, lower body strength, and lower body power. Squat performance is associated with vertical jump and sprint performance (32) and has been reported to contribute to success during power movements, such as the snatch and clean (3). Despite the popular use of squatting exercises, dissenting opinions exist on how they are properly performed (6). The authors have empirically observed, primarily in athletes, a large variation in not only squatting techniques but also what appears to be a suboptimal technique when considering basic biomechanical principles.
Proper execution of squatting motions is required for the performance of advanced resistance training exercises, such as the snatch and clean. The snatch and clean require individuals to raise a barbell from the floor to an overhead squat and a front squat positions, respectively. These lifts require certain segment and lifter kinematics that are generally uniform across elite athletes (13). Inability to perform the squatting motions will result in a missed lift and potential injury to the athlete or will require the athlete to use an improper technique, minimizing the training benefits. Performing squats properly is also required to place stimuli on the appropriate musculature. Subtle changes in the kinematics or kinetics of the squat can greatly influence the muscular demands (21,28).
Salem et al. (28) reported identical segment kinematics in the healthy and previously injured limbs of individuals who had anterior cruciate ligament reconstruction. Despite similar kinematics, the healthy limb used a strategy emphasizing the knee extensor musculature, whereas the injured limb used a strategy emphasizing the hip extensor musculature. This difference can only be accounted for by a forward shift in the center of pressure in the injured limb (15). Because center of pressure requires a force platform to measure, this bilateral difference...