myth, FULL LUMPS ARE DESTRICTED FOR YOUR KNEES!
Another great myth, repeated by everyone, and no one wondered if it was true?
Yes, but I’ve heard so much about the devastating effects of full squats? This is how it finally is
Dwubości, 3-bonuses, strongmen in the majority, their whole career doing squats much, much deeper than the average bodybuilder and their knees are doing well (many strongmen suffer muscle and joint injuries due to gigantic overloads and doping – but this is a completely different topic) . What’s more, the dubblers often make a very strong reflection from the bottom near the pitch (the first phase of the toss – the plea with an infirmary is clean, nothing more than a full front squat!) – and the rate of trauma to the bivota is very low. If full squats were at least as harmful as it is repeated, no man could train weightlifting or 3-fights. And they train thousands and they do it for years. Take the conclusion yourself.
We’ve all heard about that when you do full squats, your knees explode and land on your gym’s reception desk! It’s not true.
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Do you want scientific evidence? No problem, here they are. The knee has 4 main ligaments that protect the knee joint (ACL, PCL, MCL, LCL). These ligaments are the most effective protection when the knee is fully bent or fully straightened. Full extension in the knee joint occurs when you stand, full flex when there is no space between the back of the thigh and the calf.
Unfortunately, for unknown reasons, it was recommended to recommend this most unfavorable point for the knees as the ideal place to finish the movement in the squat. Consequently, it is the worst place to start concentric work in the squat (reverse the movement – from going down, to rising from squats), especially under load.
Secondly, the partial range of motion encourages us to use a greater load to such a half-squat which may aggravate the injured knee. If your stretching allows you (feet have full contact with the ground, and the body does not lean out of the angle of 45 degrees from the vertical), a full squat is much safer for your knees than the traditionally recommended half-body body squats.
What’s more, in most machines (eg straightening the legs while sitting) – the angle at which you start the movement makes the load on the knees the LARGEST. So, paradoxically, full sit-ups are safer for your knee joints than straightening your legs while sitting. (Source: SURVEY RESEARCH Wilk K et al. A comparison of tibiofemoral joint forces and electromyographic activity during the open and closed kinetic chain exercises. Am J Sports Med; 24 (4) 518-527). ).
So what? Never perform half-squats?
Will I always get injured during half-squats?
Just note that this “full squat” myth is actually dangerous to your knees.
And a word about 90-degree squats – the angle is not valid. The depth of the squat is determined by referring to the position of the upper part of the thigh and knee. The lower the back of the thigh relative to the pond, the more we sit down. In the extreme case, we touch the back of the calf’s thigh – ATG = ASS TO GRASS (literally a grasshopper).Posted on: January 23, 2019