KING STRENGTH & PERFORMANCE

Which squat variation is the most efficient?

12/10/2018

Which squat variation is the most efficient?
If the athlete/client lifts the same amount of weight with all three squat techniques, the front squat variation will be the most difficult to perform. The low bar squat variation would be the easiest.
•
The LOW BAR BACK SQUAT is the most mechanically efficient out of these three variations because of leverage. Mechanically, our bodies can squat more weight when the moment arm is the longest at the hips. This squat utilizes a tremendous amount of muscle mass over a long range of motion and allows the lifter to handle more weight than the other variants.
•
The HIGH BAR BACK SQUAT is characterized by a more upright, vertical torso than the low-bar squat. Since every squat requires the bar to stay in balance over the middle of the foot, the more vertical back angle means the knees must shift farther forward to keep the bar over midfoot. The knee angle is thus more closed at the bottom of the movement. This leads to more of the work being shifted to the quads and less to the hamstrings. However, since the torso isn't as vertical as in the front squat and since the bar isn't carried on the front delts, more weight can be lifted in the high-bar squat than the front squat, leading to an intermediate between the low bar squat and front squat when it comes to load lifted, systemic stress, and strength adaptation response.
•
The FRONT SQUAT differs from the high bar back and low bar back squats in that the bar is carried in the rack position on the meat of the deltoids, which are bunched up by raising the elbows. It's trapped in place by the hands and fingers, but the weight of the bar is supported by the delts and torso. Since the bar must stay over mid-foot at heavy weights, an extremely vertical/upright torso is required in the front squat so as not to lose the bar forward and have to dump it. The torso is even more upright here than in the high bar back squat, leading to an even more forward knee position. This closed knee angle shortens the hamstrings even more than in the high bar back squat, limiting their contribution in the movement.

Comment your favorite squat variation!🍑

0 Comments

Pull-Up Zero to Pull-Up Hero

11/29/2018

0 Comments

Snapple Fact: The average person walking down the street cannot perform a pull-up.

A Step-By-Step Guide to Mastering Pull-Ups

My life's mission is to help my clients reach their fitness goals, which often includes performing a proper pull-up. Using a specific set of strategies that I've developed, I have transformed many of my clients from being a pull-up zero to pull-up hero. Employing these five strategies will have you doing more pull-ups than you ever thought possible!

1. Use a Resistance Band
Place your knee or foot in the resistance band depending on how much the resistance band stretches. You are going to perform a pull-up and begin patterning the actual movement. The thicker the band, the more assistance you will get. As you progress, you can use a thinner band and work your way up.

2. Perform the Eccentric Portion of the Pull-Up
(“The Negative”)
Jump up and slowly lower yourself back down. You can use a box to get to the top because jumping eats up some of your energy. This is the eccentric portion; the lowering and lengthening phase of the pull-up movement.

3. Perform the Strong Component of the Lift
Perform the strong component of the lift, which is midpoint to the top.

4. Perform the Weak Component of the Lift
(The Most Difficult)
Perform the weakest component of the lift, which is bottom (hanging) to midpoint. This is very taxing and utilizes a lot of energy because you have the least biomechanical advantage in this portion of the lift.

Eventually, you are going to start to put this all together. Most likely, you will only be able to perform one pull-up at a time. It will be a bit of a struggle, but we need more than one pull-up in order to develop the strength and capability for this exercise. The last strategy will allow you to cluster repetitions as a set so you can build up volume and the number of reps that you are doing

5. Rest, Pause!
Put it all together by doing one pull-up at a time and rest in between. You can rest up to 30 seconds before performing the next repetition. Over time, you can lower the rest between pull-up repetitions.

Be patient, it takes time.

It can take a few weeks to transition through each of these steps, but if you are consistent, it will come together in time. Mix and match these exercises to see what works best for you.

This is everything you need to know to go from pull-up zero to pull-up hero. Try them out and let us know what you think! Post videos of your progress and use our hashtag #ConsistencyIsKing to be featured on our social media!

Good Luck!

0 Comments

Which squat variation is the most efficient?

Pull-Up Zero to Pull-Up Hero

SUBSCRIBE TO OUR MONTHLY NEWSLETTER!

Archives

Categories

FIND THE CLASS PERFECTLY SUITED TO YOU