< strong>The benefits and importance of full-range squats!
Squats are one of the must-have items in the training menu of most athletes and fitness enthusiasts! It can powerfully develop the muscle strength of our lower limbs and the coordination and stability of the whole body
There are many topics and techniques to discuss about squats, and what I want to share with you today is "the benefits of full-range squats and Importance"
Squats, as the name suggests, means squatting deep enough. The full range means squatting to the end with the back of the thigh touching the calf to maximize the joint angle.
However, some people mistakenly believe that full-range squats are dangerous.
As the saying goes, "There are rarely bad moves, only bad execution." Many coaches do not properly train muscles through their full range of motion when designing strength training programs. For example, when squatting, only let the thigh bone be parallel to the ground, so that the load is in the "middle and upper" range of motion, while ignoring the bottom range of motion. The result is that athletes can only perform high loads within a limited range of motion.
However, it has been established that when an athlete performs a squat with a full range of motion, Knee injuries are less common. Squatting to horizontal height is very common in powerlifting, however, powerlifters attempt to lift the most weight they can, but do so within a very short range of motion. Ultimately, powerlifters compete in powerlifting competitionsTraining is not necessarily suitable for competitive athletes.
Partial range training has its role in strength training, but when only using a local range when training, this can lead to muscle imbalance and increase the chance of injury.
There is a common misconception that squatting through the full range of motion is dangerous.
However, studies have shown the opposite, suggesting that squatting deeper may provide greater joint stability. Research results do not support the argument that full squats adversely affect healthy knee function.
Squatting deeper confers many important benefits, including greater muscle activation and development , improved abilities and better athletic performance. In Olympic weightlifting, as much as 25% of athletes' training volume revolves around full squats, but the incidence of knee injuries and functional impairment is very low.
The knee joint is the most stable when standing and reaching the bottom of a full squat. The midpoint (about 90 degrees) is the most unstable, forcing you to bear the weight and change the direction of movement in the worst-case scenario when you stay at this point.
In a full squat, the gluteal muscles and hamstrings can absorb the force exerted on the body , while the half squat allows the less powerful knee muscles to absorb its considerable force, and at this time the knee ligaments provide little stability.
The knee has four main protective ligaments that maintain the transfer of the femur on the tibia (ACL, PCL, MCL, LCL). These four major ligaments are most effective in protecting the knee when it is fully extended and flexed. When the knee is flexed at 90 degrees, these four ligaments are almost completely relaxed and cannot play a role in protecting the knee. Another study on squats, byThe author pointed out that "resistance training that follows rules gives the connective tissue an adaptive response and increases its strength capacity. Stronger ligaments can improve load-bearing tolerance and further reduce the possibility of future injuries
In addition to strengthening the connective tissue of the knee To organize, performing a full squat also exercises the Vastus Medialis Obliquus (VMO), creating a more balanced relationship between the four heads of the quadriceps group because they pull in slightly different directions on the kneecap. However, the head of the vastus medialis (the teardrop-shaped muscle on the inside of the knee) is the only one of the quadriceps muscles that spans the knee joint and plays a crucial role in the development of knee stability, along with the semimembranosus on the hamstring. , the thoroughly developed vastus medialis helps protect the inside of the knee.
In many athletes In the body, the vastus medialis is often undertrained because many coaches tend to focus on the weight of the squat. As a result, athletes never squat through their full range of motion and often neglect assistive (corrective) movements, resulting in medial weakness. The muscles are underdeveloped, making the knees prone to injury. The full squat remains a staple in exercise preparation because when performed correctly, it not only makes you bigger, stronger, and more athletic, It also makes athletes more resistant to injury.
Of course, although squatting to the bottom will be better, many people do not have the conditions (sufficient joint mobility and control) that allow you to squat to the bottom. force), the foot dorsiflexion range of motion is limited, and the hip flexion range of motion is insufficient, which may cause your pelvis to flip when you squat to a certain height, and the spine is far from neutral.In this situation, it is not recommended that you squat to the end blindly! Instead, discover the problem and correct it step by step
If you can maintain a proper posture, squat as far as you can, and don't limit the range of the squat.