Designing box squat research

[Guest guest]

Fellow peers,

I would like some input as to what should be looked at with regards to

box squatting and possible research. We recently completed research

here with accomodating resistance (using the bands) while squatting.

After interpreting the results, I spent the next weekend at Westside

training and talking shop with Louis. He has stated that the next step

is to use the box in the research, since that is what improves the

training so much. I sometimes don't understand things until he says

them twice (he gets quite excited talking about training), but I believe

he stated that a good portion was due to the storage of potential energy

when on the box (not positive on this though) as well as breaking the

eccentric/concentric chain.

In our initial study, we used an electrogoniometer to measure knee

angle, a force platform, and EMG on the vasti (VL, VM) and a general hamstring

site. If reading a paper, what things would you all like to have

reported/studied? What are some possible pitfalls?

One thing we are going to have to do is build a triangle box to use on the force

plate

since it is not very big (Kistler Quattro Jump). We have quality

subjects, since we currently have 15 people training on our club

powerlifting team (although no 800+ squatters yet like Louis does!)

Any comments, suggestions, ideas? If I'm going to do additional research my

last semester (while trying to complete my thesis and other projects) I

want it to be something that people can use to improve training as well

as science. Let me know your ideas.

In iron,

Mike on, CSCS

Graduate Assistant

Human Performance Lab

Ball State University

Muncie, IN

[Guest guest]

Re: Designing box squat research

- Casler wrote:

>

> 1) I think you may have to " publish " the " exact " instructions for the

> lift itself in a perfectly scientific way. Louis and Dave regularly

> seem to instruct their minions to " relax the hip flexors " at the

bottom

> of the squat. This is " unclear to me since even though the hip

flexors

> may be statically tensioned in a small stabilization role, they (due

to

> reciprocal innervation) most likely are not " key " players here. I,

for

> one, would like to know why this is an important element to the

movement

> itself and why it is important to perform this " relaxation " if it is

> indeed possible at all.

>

Mark wrote:

I understand your beliefs about the inability of the hip flexors

to work under the conditions described by WSB.I was wondering if you

could experiment a bit for me and tell me what you think is going on.

If you assume a super wide squat stance(feet 8-10 inches wider than

shoulders), point the feet directly ahead and squat back as far as

possible onto a parallel height box,pushing the knees out to the side

as you lean into the squat,whilst trying to maintain a vertical shin,

what muscles at the juncture of the leg/hip do you feel contracting?

Is it the TFL?I wonder what is going on anatomically, if it is NOT the

hip flexors contracting.

Casler writes:

Hi Mark,

The TFL (Tensor Fascia Lata) to my knowledge is a hip abductor and not a

hip flexor. In fact it generally works in relation to the gluteus

maximus in abduction/hip extension.

The primary hip flexors are the Psoas major and minor, the Illiacus and

the Rectus Femoris. It is quite evident that the Rectus Femoris is

fully active during any eccentric or concentric squatting action. due to

the fact that it is active when the quads are called into play. The RF

however is activated to as part of the quadriceps in the extension of

the knee " and " provides a stabilizing force antagonist to the hip

extenders.

The Illiacus and Psoas are not movers in the squat (in fact they are the

antagonists in the action) and may only play a mild stabilizing role.

There are however hip adductors and abductors such as your reference to

the TFL or the Tensor Fascia Lata (which abducts the hip). These could

hardly be termed hip flexors.

When sitting on the " box " you are at the bottom of the squat. The hip

joint is in flexion, but not because of the action of the hip flexors.

I think the original " West Coast Westsiders " who were the first to

popularize the " seated " squat (Peanuts West and the gang) actually sat

on a bench, lifted their feet off the ground and " rocked " forward to

start the squat. In this action (which is probably dangerous with heavy

weight) the lifting of the feet would cause hip flexor action, but I

still don't see any " tie in " to relaxing the hip flexors.

But even if the hip flexors are tensioned to a degree as stabilizers

(which is quite possible), what is the supposed " point " of relaxing the

hip flexors? What benefit is gained by this action (or visualization)

in the box squat?

Inquiring minds want to know.

Regards,

A. Casler

TRI-VECTOR 3-D Force Systems

Century City, CA

http://summitfitness.websitegalaxy.com/index.html