Author Topic: Squat with Heel Push. Over-emphasized Cue from Trainers  (Read 1420 times)

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Raptor

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Squat with Heel Push. Over-emphasized Cue from Trainers
« on: January 27, 2013, 06:58:37 pm »
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http://zigsports.wordpress.com/2013/01/22/squat-with-heel-push-cue-from-trainers-and-strength-coaches-contributes-to-achilles-knee-and-low-back-injuries/

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In Biomechanics and Kinesiology, in order to push through the heels a person must first shift the weight backwards.  To do so, requires a contraction of the muscles on the front of the lower leg. In EMG research testing in my lab, the entire anterior compartment of the lower leg (shin) contracts once the weight shifts behind the mid point of the foot.

The gastroc/soleus complex also contracts but only acts more as a stabilizer than a primary mover. This means the calves neither receive nor deliver any force to the middle of the foot or the big toe when pushing through the heels.  In other words if the weight is in the heels and the lifter pushes through the heels, the entire front of the leg contracts to help with the squat.   NOT THE BACK OF THE LEG!

As a result of the single exercise cue “Push through the heels” sports and fitness professionals have inadvertently contributed to an increase in Achilles tendon injuries, knee injuries, low back pain and injuries, tight hips, and numerous other injuries.  It’s time for a change in the industry and it starts with exercise professionals. I have come to that conclusion based not on opinion but after evaluation of the Biomechanics data of over 50,000 athletes and exercisers over the past 18 years.

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As a former hurdler, I NEVER ran on my heels.  However distance runners (more in the US than other countries) were instructed to run with a heel strike. Here’s a common sense question, if pushing through your heels help increase glute muscle contraction, wouldn’t distance runners have large glutes and strong hamstrings? In addition, would sprinters (who incidentally run on the balls of their feet) have small glutes and stronger quads when compared hamstrings?  Instead, its just the opposite.  Distance runners have large quads and non-existent glute muscle development when compared to sprinters.
« Last Edit: January 27, 2013, 07:24:25 pm by Raptor »

seifullaah73

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Re: Squat with Heel Push. Over-emphasized Cue from Trainers
« Reply #1 on: January 27, 2013, 07:43:17 pm »
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so what cue should you use when squatting, cos i think i have this problem of pushing through the heels as that transfer the weight to my glutes.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

LBSS

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Re: Squat with Heel Push. Over-emphasized Cue from Trainers
« Reply #2 on: January 28, 2013, 09:28:35 am »
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spread the floor.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

seifullaah73

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Re: Squat with Heel Push. Over-emphasized Cue from Trainers
« Reply #3 on: January 28, 2013, 11:02:08 am »
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Never heard that one before.

Thanks, will try that
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: Squat with Heel Push. Over-emphasized Cue from Trainers
« Reply #4 on: January 28, 2013, 01:54:31 pm »
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This article is actually pretty big (in terms of going against the "norm"). Nobody has any opinions on it?

pelham32

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Re: Squat with Heel Push. Over-emphasized Cue from Trainers
« Reply #5 on: January 28, 2013, 04:16:05 pm »
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I understand what he's saying but he really doesn't give any specific advice on how to squat other than pushing through the heels is overrated.

I was squatting today and noticed I have a natural tendency to push off my toes sometimes and to keep my heels from coming off the floor I have to curl my toes as I squat.. I have this problem even in weightlifting shoes.

Would the cue spreading the floor also help with heels not elevating?
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

Raptor

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Re: Squat with Heel Push. Over-emphasized Cue from Trainers
« Reply #6 on: January 28, 2013, 04:31:12 pm »
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From what I understand he says it's a better idea to load the front of the foot (balls of the feet) and engage the calves (by doing so) but obviously steel keeping the heel on the floor.

I guess he's for elevated heel squats, be it on a plate or with o-lift shoes.