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Poll: squats(15 posts)

Poll: squatsBC
Jan 17, 2003 5:54 AM
How do you all perform squats/leg presses/etc? With feet wide/narrow, feet turned in/out? And which way is best for streghtening the vasuts medialis,quad muscle on inside of knee?

Thanks
mix it up (nm)ColnagoFE
Jan 17, 2003 6:00 AM
re: Poll: squatsSpunout
Jan 17, 2003 6:10 AM
I think a natural stance is best (feet forward, shoulder width), scary things might happen if not.

Maybe the medialis is strengthened in squats (as opposed to leg presses) because your knees must work to be stable. I know, I've felt burn on the inside of knees/quads/thighs after a heavy squat workout.

One more vote for multiple-muscle moves and freeweights maybe?
re: Poll: squatsPEDDLEFOOT
Jan 17, 2003 6:34 AM
I do mine with feet shoulder width apart and toes slightly pointed out.The standard way is to have the toes straight ahead but I seem to get alot of presure on the inside of the knee that way.I try to get my rear end even with my knees at the bottom of the squat unless I'm doing half squats.Try not to get lower than that or you bet "in the hole" and put alot of dangerous stress on the knees.

Doing front squats may help you target the inside quad more than back sqats since it works the quads more than the glutes and hamstrings.
re: Poll: squatsRaven1911
Jan 17, 2003 6:35 AM
A shoulder width stance is best. I am in physical therapy and we did a study of VMO (vastus medialis oblique) contraction with different leg positions and movements and the results were that no matter what position you put yourself in, you CANNOT recruit more fibers from the VMO as opposed to the rest of the quads. As for squats, the best position for your legs are about shoulder width, feet pointing relatively straight ahead. I would not do anything extreme where your feet are way out or way in, but a slight variation can be ok. Remember, your heels should never come off the ground when doing squats. Always push from your heels. A good variation on the leg press for cyclists is to do leg presses one legged. Hope that helps.

Raven
re: Poll: squatswasabekid
Jan 17, 2003 8:43 AM
One of my favorite leg excercises is the "one leg presses" you just mentioned.

Position:
No weights, left hand holding left leg with heel touching left buttocks, right foot flat on floor standing balanced.

Execution:
Go down slightly below the horizontal (or as best as you can, simulate the 11 o'clock right leg position of the power stroke), push back up with BOTH ball and heel (flat push pedal power stroke). Use right hand for balance only if necessary.

I'm quite interested if you have made any evaluation of this exercise? long term gain/adverse ill effect?

TIA

W.
re: Poll: squatswaynebo
Jan 17, 2003 7:17 AM
Try doing front squats with feet shoulder width apart and go just below parallel--don't need heavy weight as this is a real ba!!buster. Leg press-feet about the same distance apart as they would be in the pedals.
Q: re: Poll: Whatza diff between front and back squats?nmSpunout
Jan 17, 2003 7:24 AM
bar on your chest across shoulders vs behind your neck (nm)funknuggets
Jan 17, 2003 7:25 AM
Q: re: Poll: Whatza diff between front and back squats?nmwaynebo
Jan 17, 2003 7:31 AM
I've done both and I like front much better--here is why:
1) I feel I can control the weight better with it is in front of me
2) when I squat I can go deeper without bothering my low back.
3) I don't like resting a metal bar on my traps/neck area
Thanks, I'll look for pics on how to hold the bar, etc. nmSpunout
Jan 17, 2003 7:32 AM
re: Poll: squatsfrankamo
Jan 17, 2003 7:29 AM
Feet shoulder width apart.

Toes slightly out.

Hip joint getting lower than knee joint - full squat.
Front and back squats, etcbrider
Jan 17, 2003 9:22 AM
Your stance will depend on your particular morphological issues and your goals.

Standerd powerlifting back squats have a reltively low bar placement on the traps, and a wide stance. You'll want to place the bar at the groove at the back of your shoulder. If you have problems with that, have some one help you find that placement. A Manta Ray can help with distributing the weight over a larger area (I use one), as well as bar placement. Narrow stances can lead to back rounding (the thighs interfere with the gut, causing back rounding to achieve depth).

Remeber, the goal with any squat is to get the HIPS low, not get the WEIGHT low.

For front squats, the motion is a bit defferent, and if you're accustomed to back squats, it will feel strange. The torso stays much more upright. Keep the elbows up to keep the weight from rolling forward. If you have trouble with the motion, try adding a slight heel lift. A fairly narrow stance will really emphasize the VM.

Foot splay shouldn't be forced. Let it adjust naturally. As your stance narrows, splay will naturally decrease as a function of rotation at the hips.

If your knees collapse inward on the ascent, work on thigh abduction. If they collapse outward, work on thigh adduction.

Hope that helps.
re: Poll: squatsMatt Britter
Jan 17, 2003 10:02 AM
I agree w/ ColnagoFE to mix it up. I know that weighting is needed, but I get extremely bored doing it. Each week I change the specific workout while still hitting the same muscle groups, ie squats/leg press or rows/pull downs.

The only way to improve is to enjoy it and not cheat your by only going 75% and thinking that good enough.
-mb
Sorting the good from the badPODIUMBOUNDdotCA
Jan 18, 2003 10:21 AM
I'm a fan of this forum in that people are willing to help other people drawing on their own experience. With shoes/pedals/components this is great.

However, once you get into excercises especially in the weight room if you weigh anyones advice greater than another person you may be in for some trouble. Out of all the people that answered at best I believe 2 are physiotherapists/personal trainers/or someone else with a lot of knowledge in this area. And although there was some good advice there was some bad as well.

For example a very well intentioned post doing leg press with you feet narrow since they are that width while pedalling. Great advice if we pedalled both legs at the bottom then kicked over instead of having the pedals opposite to each other. So you may go into the weight room and do this, however since your legs are so narrow you may 1) not be able to lift as much and 2) it may not be comfortable or even worse detrimental to your body. I've never leg pressed with my feet narrow so I don't know how it feels.

Irregardless though the weight room is a place to build strength which doesn't mean you must use the exact same range of motion as cycling. You just need to use your legs. Then with a periodized program over time you should shrink the ranges of motion to mimmick the cycling pedal stroke as much as possible where it will allow and do big gear stuff on the bike. Also remember size does not need to come with more strength.

I'd recommend spending the money on a personal trainer. But pick wisely... talk to a couple personal trainers with a kinesiology degree then pick the one who either seems the most knowledgable and talks about periodization and doesn't seem like they just want to get you in to make money off you. This way you spend the X ammount of money to get good coaching on your form and a good periodized program. You may need to go back a couple times especially when you change your program every month or two but in the long run you'll be less susceptible to injury and will have exponentially larger gains than if you try to figure it out on your own.

Nick
PodiumBound.ca