Wednesday, December 12, 2012

Today I would like to talk about the squat and the role of the abdominal muscles whilst performing said squat.  Almost every time I here someone coaching the squat to a new athlete, I here them say they need to keep a tight core.  If I told you to stand up from your computer and tighten your core, what would happen.  You would contract the abdominal muscles creating a "hollow body" position.


Notice in the above picture Carl (of Gymnasticswod.com) definitely has tight abs, but it has created a rounded back in this hollow position.  If you stand him up and place a loaded barbell onto him, he will never be able to keep both tight abs and a spine in extension (neutral spine).  The abs are fighting the spinal erectors for body position.  The abs are much larger and stronger than the erectors and the abs will win every time.  

Now I want you to stand up, take a deep breath in, and use that deep breath to push the abs out as far as you can possibly push them.  In other words, create a pregnant belly.  Push out as hard as you can with your abs and breath.  Now you will notice that your spine is in a neutral position and the abdominals are no longer fighting the spinal erectors for position of the spine. You are now bracing the spine with your abs, spinal erectors, and the pneumatic brace you have created with your breath.  If you are having trouble picturing this, put on one of the weightlifting belts that are hanging next to the jump ropes in the gym, tighten it down pretty tight, then take in a deep breath and push against the belt with the abdominals.  It will provide much more feed back for the correct position.  Most importantly this pushing out of the abs will help the bottom position of your squat and will help prevent "butt wink", or round the lumbar at the bottom of the squat.  

Here is a video of Clint Darden (strongman competitor and runs elitefts.com) explaining exactly what I am talking about.  Never mind his super-wide power-lifting stance.  


Your homework for the week is to do a set of squats using both a belt and this technique and see how much stronger you are in your positions while lifting heavy.  Next time I will talk about why you should be using the belts that are hanging so lonely on the wall at the gym  

JT

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