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Topic: Squat (exercise)

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	Squat - Wikipedia, the free encyclopedia
		Squatting is a term for inhabiting an unused building or plot of land without owning it.
		A squat toilet is a type of toilet where the user squats rather than sits on a seat.
		The squat exercise is a lower-body exercise in weight training, which is also used as a lift in powerlifting.
	en.wikipedia.org /wiki/Squat (235 words)

	squat exercise \| rehabilitation exercise \| squats
		The squat is a well-known exercise for the knee and hip muscles and is commonly used in rehab programmes.
		The advantage of the squat is that it is a closed-chain exercise where ankle, knee and hip joints must be co-ordinated, developing a functional movement pattern as well as training the muscles.
		The squat can be performed in various ways, in terms of weight with or without a barbell, in terms of knee angle with the degree of knee flexion, and in terms of foot position with wide or narrow stance.
	www.sportsinjurybulletin.com /archive/squat-exercise.html (1246 words)

	Steeves Training Systems - Articles: Biomechanics of the Knee during the Squat Exercise (Site not responding. Last check: 2007-11-04)
		In the 1960s and 1970s it was commonly believed that the squat exercise performed with deep flexion of the knees (90 degrees or more) caused damage to the knee joints by stretching both the collateral and cruciate ligaments, not allowing them to ever return to normal tightness (Panariello, Backus, and Parker, 1994).
		Although athletes may chose to perform or to not perform squats, some comfort may be found in research done by Nisell and Ekholm (1986) where it was found that as technique of the squat movement improved, shear force on the knees decreased, regardless of depth.
		An approach that must be considered when examining biomechanics of the knee joint during a squat is the EMG activity of the hamstring and quadricep muscle groups and the amount of CO-contraction occurring during the exercise.
	www.steevestrainingsystems.com /squat.htm (1707 words)

	Squat Resource: Information and Research on the Squat Exercise \| Jamie Carruthers
		Lander JE, Simonton RL, Giacobbe JK The purpose of this study was to examine the effectiveness of weight-belts during the performance of the parallel squat exercise.
		Each subject was required to perform a half squat exercise with a barbell weight centered across the shoulders at two different cadences (1 and 2 s intervals) and three different loads (15, 22 and 30% of the one repetition maximum).
		Therefore, the purposes of this study were 1) to determine muscle recruitment patterns of the gluteus maximus, hamstrings, quadriceps, and gastrocnemius during an unloaded squat exercise via EMG and 2) to describe the amount of hamstring-quadriceps co-contraction during an unloaded squat.
	www.strengthcats.com /squatresource.htm (3866 words)

	Squat Theory and Execution
		While the squat can be hazardous to the back among the untrained who often incline the torso to an unsafe degree, as well as round the back, skilled athletes have been shown to minimize trunk segment torques by maintaining a more erect posture.
		In this type of squat, the legs are placed at approximately shoulder width, but one foot is out in front of the athlete and one is placed to the rear, as if a lifter has just completed the jerk portion of the clean and jerk.
		As when squatting, co-activation of the hamstring serves to protect the knee joint during flexion, (22) which is very important as often a greater degree of flexion will occurring when performing the split squat.
	www.midwestbarbell.com /articles/squat.htm (5318 words)

	Squat Analysis
		Some physicians condemn squats citing how destructive they are to the knees despite scientific studies and millions of personal experiences to the contrary.
		On the barbell squat, the center of gravity is between the forefoot and heel.
		During the execution of a barbell squat, the knees and the hips travel in opposite directions away from the foot, or away from the center of gravity.
	www.exrx.net /ExInfo/Squats.html (1652 words)

	Teaching Squats Through Psychological Modeling
		Successful performance of the squat exercise depends on the ability to hold visual symbols in memory for a short interval of time and maintain internal descriptions of the relevant biomechanical factors necessary to execute the motor task efficiently.
		Squatting with proper technique ensures that the quadriceps, biceps femoris, gluteals, and erector spinae receive an overload stress appropriate for development of muscular strength and hypertrophy.
		The free-weight squat is an open-chain, multi-joint, full-body movement, with a higher level of complexity compared to resistance exercises on machines.
	www.athleticinsight.com /Vol2Iss3/Squat.htm (2715 words)

	Squat exercise
		Some critics have carped that the one-leg squat is not specific to running across the football field or around a 400-meter oval because it involves greater flexion at the hip, knee and ankle than actually occurs when one sprints, jogs, or moves along at a submaximal but high-quality pace.
		The one-leg squat is sometimes criticised for its 'foot-anchored-to-the-ground', non-dynamic characteristics, but that can be easily remedied - once great one-leg-squatting skill is attained - by shifting over to other exercises in which the support foot is called upon to get off the ground quickly and repeatedly.
		These latter moves can be as strengthening as the plain one-leg squat, but lateral hops add strengthening in side-to-side and rotational planes of motion, and both additional exercises improve the rate of force production when the foot is on the ground and enhance skill and efficiency at getting it off the ground quickly.
	www.pponline.co.uk /encyc/squat-exercise.html (2060 words)

	[No title]
		The squat is one of the primary exercises I use to increase metabolic rate and add muscle mass to my patients and clients.
		People who are use to squatting on Smith machines or using leg presses often fall backwards when trying to use an Olympic bar because a machine squat is a supported squat and doesn't require you to use your own balance mechanisms.
		Whenever you are squatting, you should always keep your nose and umbilicus centered on the crack between the mirrors as you perform the squat.
	www.mercola.com /2004/jul/31/fear_the_squat.htm (2247 words)

	The Squat exercise workout for Power
		The majority of movement during the squat is in your hips.
		The squat is an awesome exercise, but if you want to lift the heaviest weights you can, you must perfect your form by working on it constantly.
		In competition it is almost a necessity to use special squat equipment to compete in the squat exercise.
	www.nlpbodybuilding.com /squat-exercise.html (829 words)

	PowerShack.net: Proper Technique For The Back Squat! (Site not responding. Last check: 2007-11-04)
		Partial squats (a short r-o-m) with excessive resistances will increase strength in special cases and for certain periods of time but the resistances which are handled in partial squats, (and for that matter any partial exercise), are well above the athlete’s actual strength capabilities.
		As time progresses, and the athlete becomes more comfortable with the Back Squat, his or her flexibilities will strengthen to compensate for the demands which are put upon the body, and the depth for which he or she can travel will be noticeably increased.
		Now as the athlete is ascending into his squat, this is the portion of the exercise where faster speeds of muscular contractions may be concentrated on.
	www.powershack.net /Articles/PWA/Article14.htm (1821 words)

	USA Powerlifting Online Newsletter
		Since the sixties numerous studies have been done on the squat and have shown it not to be dangerous when performed correctly.
		The squat when performed correctly is not hazardous to the knees or back and won't give you a big butt unless you already have one.
		Klein, K.K., The deep squat exercise as utilized in weight training for athletes and its effect on the ligaments of the knee.
	www.usapowerlifting.com /newsletter/11/coaching/coaching.html (2535 words)

	An EMG Comparison Study of a Leg Press and a Squat Lift
		Therefore, we hypothesize that the leg press machine may be better for individuals who want to specifically strengthen their quadriceps musculature, but reduce the strain on the low back that may be caused by the excessive activity of the ES musculature.
		It has been suggested that traditional squat lifting with free weights may put strain on the low back because of the increased muscle activity in the low back musculature that occurs during the lift.
		Therefore, we hypothesize that the leg press machine may be better for individuals who want to specifically strengthen their quadriceps musculature, but reduce possible strain on the low back that may be caused by the excessive activity of the ES musculature.
	www.med.und.nodak.edu /depts/pt/research/Plyo3/LegPressvsSquat.htm (975 words)

	Bodybuilding.com - Curtis Schultz - Squat Supplements
		Squat assistance exercises are done for shaping, and also strength.
		Bodybuilders are not interested in getting their squat to an all time max as a powerlifter is. Not all of them anyway.
		I asked coach Philippi to explain when he implements assistant movements and what he does for squat assistant exercises and this is what he had to say.
	www.bodybuilding.com /fun/schultz1.htm (1504 words)

	ARTICLES - KNEE BIOMECHANICS OF THE DYNAMIC SQUAT EXERCISE (Site not responding. Last check: 2007-11-04)
		Hence, training the squat in the functional range between 0 and 50 degrees knee flexion may be appropriate for many knee rehabilitation patients, because knee forces were minimum in the functional range.
		For athletes with healthy knees, performing the parallel squat is recommended over the deep squat, because injury potential to the menisci and cruciate and collateral ligaments may increase with the deep squat.
		Finally, the squat can be effective in developing hip, knee, and ankle musculature, because moderate to high quadriceps, hamstrings, and gastrocnemius activity were produced during the squat.
	www.bfysportsnfitness.com /knee.htm (396 words)

	[No title]
		While most articles written about the squat are aimed at the sweat-covered "big boys" in the gym, or at athletes trying to improve their performance, I'll show you that anyone, with at least one good leg, can use the squat to achieve improved health and function.
		Digestion and elimination are further facilitated by the full squat as a result of both pressure changes in the abdominal and thoracic cavities and improved motility of organs.
		Unfortunately, while the lordotic squatting posture may be beneficial among the injured and for those training at more than 60 percent maximum intensity (~ 21 rep load), use of the lordotic posture when it is unnecessary, such as during light squatting or during functional activities, results in static loading.
	www.mercola.com /2004/jul/28/fear_the_squat.htm (2394 words)

	Weightlifting - Squat technique
		This is one exercise that can benefit almost every muscle in your body if you do them correctly and safely.
		Whenever you squat, hack squat, or leg press your feet position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints.
		Squats are often called the "KING" of all exercises.
	www.topendsports.com /fitness/technique-squat.htm (1146 words)

	Pilates Exercise: The Illustrated Full Squat
		Stretching the gluteal and calf muscles: remain in the squat position for 1 to 5 minutes.
		The full squat re-educates your body to do what you did naturally as a child: bend at the hips before bending at the lower back and neck(1,2,3).
		The full squat uses almost all the muscles in your body and improves sport specific performance (jumping, sprinting and long distance running)(5).
	www.easyvigour.net.nz /fitness/h_DeepSquat.htm (355 words)

	BetterU News - Learning to Squat With The Core Muscles (Site not responding. Last check: 2007-11-04)
		This exercise is a variation of an exercise you may already be familiar with.
		The exercise this variation is based on is commonly known as a "Cable Torso Rotation." This variation takes this basic concept and adds a unique twist that literally doubles the effectiveness of the exercise.
		This exercise is amazing for building up the strength and power of the core area and creating eye-popping oblique development.
	www.fitstep.com /Misc/Newsletter-archives/issue30-squat.htm (1060 words)

	Super Squats 20 Rep Squat Routine
		By squatting with out a belt you will strengthen your lower back and it will be easier to take deep breaths while doing high rep squats.
		Make no mistake about it this routine is brutally tough, those 20 rep squats will take every bit of energy that you have, but the gains are awesome.
		The program is called "squats and milk" because the old timers used to drink at least 1 gallon of milk every single day to help them gain weight with the program.
	www.ironworkout.com /20_rep_squat.htm (740 words)

	Snake Squat Information
		The Snake Squat exercise is a squatting technique that uses variations in the width of your stance to develop strength at various leg positions.
		Begin the squat by inhaling deeply and moving your hips backward like you are going to sit in a chair.
		The squat exercise is a tremendous developer of leg strength and size.
	www.fitrex.com /fitness_info/exercise611.html (540 words)

	Exercise Description
		Description: The squat exercise is a basic movement that requires a proper form in order to support your knees.
		You can free squat or perform the squats in a Smith machine with an attached barbell, which gives you a little bit more support and balance and is also more suited for beginners.
		When starting the exercise lower the platform by bending your legs to a 90 degrees angle again between your hip, your knee and your ankle joint.
	www.teamflex.com /build_muscle/exercise_descriptions.asp (1438 words)

	Athletes.com - Chris Scarborough - The Knee Squat & The Knee Jump.
		Since many athletes have trouble learning how to use their hips in a squat, using the knee variations can help teach athletes quickly how to use the hips.
		Kneeling squats and jumps are like regular squats and jumps in many ways.
		If performing a squat exercise with resistance, place the bar on the back or hold the dumbbells just as you would on a regular squat.
	www.athletes.com /fun/tya3.htm (537 words)

	Sting Ray \| Front Squat Exercise Support
		Using an Exercise Ball within any exercise will force instability, which causes the body's muscles to work harder to stabilize the activity by trying to keep the body balanced during abdominal exercises and any barbell or stretching activity.
		Front leg squats are more difficult than back squats because extra balance and coordination is required to hold the bar on the front of your shoulders; which also enables you to maintain a more upright posture.
		The front squat is a great exercise for the athlete, bodybuilder, powerlifter, or for people with general fitness goals.
	www.qfac.com /gear/stingray.html (903 words)

	Should I be squatting below parallel? Myths About the Parallel Squat
		There are no gender-based differences in optimal squatting depth, but there are anatomical differences from person to person: For example, long femurs can put greater stress on the knee joint while providing poor leverage, making it more difficult to do full squats.
		There are different styles of squat performance and proper form requires the muscles to be conditioned for that form.
		Squatting puts stress on the back, but injury potential is low if proper technique is observed.
	www.freedomfly.net /Articles/Training/training30.htm (1100 words)

	The effect of the squat exercise on anterior-posterior knee translation in professional football players -- Panariello ... (Site not responding. Last check: 2007-11-04)
		The effect of the squat exercise on anterior-posterior knee translation in professional football players -- Panariello et al.
		Although the squat exercise is considered essential for optimal athletic
		exercises on in vivo knee joint stability of professional football players.
	ajs.sagepub.com /cgi/content/abstract/22/6/768 (283 words)

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