Power / sumo squat – the story of a blind imitation
Why the so-called Power Squat is so popular by great coaches from behind the great water?
The reason is simple – if one thinks seriously about a powerlifting in the US, the thought is one
What is this?
this is not about determining protein nutrients, but about the most popular TS federation in the USA.
Why so popular?
because competitions are spectacular and bring profits for players and organizers.
What’s going on?
To better visualize you, “the power of the equipment they use – all accidents (and there is not enough of them in them) in the squat happens through the instability of the knees. It is not possible to unscrew your hips in this equipment – simply the equipment does not let you down, it is also the only agent that allows you to get out of the hole, from such a wide position that is UNIQUE to human.
You should read it: Why should you train legs?
Let’s get to training.
Why, then, do they make such an unnatural movement for people? Because in this way you can use the most equipment (add another kg to the barbell) and confirm it even Poles who start in the IPF federation, who pull sumo. Bottom line MC sumo and power squatu / sumo squat is similar. In the classical MC it is not possible to use the equipment to such a degree, the same applies to the squat with a narrower position of the feet.
Single-layer equipment as well as its absolute lack (RAW) does not allow the use (theoretically better) of a broad position by the lack of a PROTECTIVE FOR THE BIODER and INITIATIVE MOVEMENT UP, which is multi-layer equipment.
What does this mean for people who do not use the equipment, meaning HOW TO TRAIN RAW MOOD?
Power squat is a great tool to create a habit of sitting backwards
a) Nevertheless, sit back is half the battle, you still have to sit down to set the right depth, without twisting your hips
b) to achieve this – we can not overdo it with the width of the legs
c) for all the squat widths, it is advantageous to set the feet outside – it causes better use of the hips and thigh abductors, consequently prevents the knees from folding inwards
d) with increasing the width of the leg setting, we lose the so-called “Rebound – breaking from the bottom resulting from a sudden change in the direction of acting forces (this does not mean taking an ass from the calf !!)
e) and this is the most important issue in RAW training – with proper force distribution – it will be the hardest part at the bottom
Seemingly a wide squat has many advantages – shortened trajectory of the barbell, greater use of the strongest muscles in the human body, good torso position, lack of “winka, knee escaping, etc …
Let’s draw from the experience of old strongmen …
The whole beautiful story about how valuable b.szerokie przyrusz is bursting when it comes to the health of the hips or spine overloaded with parallel inclination to the ground-not protected by specialized equipment.
Dave Tate and Loui Simmons are also authorities for me. Unfortunately, after years of work, they made their eyes look flimsy and look only through the prism of the squat in the equipment, as if people like Andrey Malanichev, Pat Mendez, Chad Wesley Smith, Ed Coan, Kirk Karwoski and Misha Koklyaev did not exist and did not impress with their results.
The essence of RAW training is BALANCE.
The use of so-called rectification system (posterior chain – back rectifiers, buttocks, thigh flexors) is very important because they are the muscles that dominate the squat.
It is important to train this whole system, but in the context of the health and naturalness of movement, give up b.szerok przysiadu, and only to practice these parties on the principle of auxiliary / hypertrophic exercises. Do not forget about the rectifier-throat training for RAW squat – they still constitute 30-50% of the result.
It’s a lot.
You can read also: Deadlift variation – deadlift with straight legsPosted on: January 22, 2019