The Science of Squatting, with Brad Schoenfeld | NSCA.com
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- čas přidán 4. 07. 2024
- Learn about the benefits and mechanics of squats in this video from the NSCA's 2013 Personal Trainers Conference, presented by Brad Schoenfeld. For more info about strength and conditioning, visit www.nsca.com.
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Audio is really crap. Can barely hear anything.
Good basic info!!
Unfortunately, the ones who need this BASIC info do not watch this TYPE of talk. As he pointed out, his clients (those who would need this info) do not want to hear it, they want to be told about mechanics and techniques in the gym to actually do the squat, corrective or guiding info at the doing part of this at the gym... most people who watch this already know the anatomical things he spoke about, I know I did.
My deal now is that I already squat a BIT over 2X body weight, (430 lb) and I need to know what adjustments I should be making if any, to increase the weight I lift, as well as what nutritional adjustments I need... 2X body weight seems to be a marker for most people who actually have discipline and lift increasingly heavy weight, I had chased this marker for a year and now that I got it I don't know if I have to adjust anything... I see so few people who can lift 2X that I don't know who to ask. And I see there are so few comments here, and none with actual info.
Horrible audio and camera work... but great info, a bit basic but good. I wish he had concentrated on the "putting all together" aspect of it while actually squatting. Like actual form or technique DURING squatting ---- knees over or being the toes, or in front (and WHY?), what actually happens if we miss that mark, back position and anckie mechanics during bottom position of squat, what would be a safe "compression" of the discs if compression is part of squatting?? I hate it when they keep saying there is "too much" compression on the spine and discs but Compared to WHAT?? the spine is ALWAYS compressed to some degree, and ANYTHING else we put on it IS COMPRESSION... so why do they say "unnecessary" compression or phrases like that?? PLUSSSSSSS ----- it would be nice to explain what a "heavy" squat is compared to a "light" one... I normally measure it by comparing it to body weight, and of course most people cannot squat 2X body weight, and normally everyone can get to 1X body weight (light?), so this is a pretty stable measure for deciding what is a heavy squat for ANYONE... so now what are the bio-mechanical differences of doing a heavy squat to a light squat?? And nutrition?? Recovery, everyone's idea of it is so damn different!!
Probably my biggest concern with not doing full squats (to parallel) is that people load up the bar too much and put a lot of compressional force on the spine and especially discs. Use ballistic movements to train specific to the activity in my opinion.
you lift less weight with full squats than with quarter squats
Steroids are not specific to an activity yet athletes risk their careers to take them. Why? Because they make you stronger, and universally stronger is better. If your squatting activity makes you stronger (more weight on the bar) it’s what’s best for your sport. Technique shouldn’t break down and should be perfect.
Your opinion is shit
On restricting forward travel of the knee increasing torque at the hip “The spine can’t take the greater forces” I guess deadlifts are out then!
My problem with full squats is that I lose a neutral spine position, seems as though that's a big deal.
It's not util it hurts your back, and then six to eight months of recovery, and then the permanent fear of fucking it up again IF YOU EVER COME BACK AFTER that. ----- LOL
So yea, it "seems" like a big deal.
Most likely though, you're losing back TENSION as you descend, keep your shoulder blades well pulled together all the way down WITHOUT THROWING THE ELBOWS forcibly back so as not to bend the upper back. Abs should be as firmly tense and slightly pulled IN throughout the whole movement,"braced" they call it, as if someone were going to hit you in the stomach and you hardened it to receive the punch; especially do NOT lose that tension at the bottom,.
The elbows should be SLIGHTLY behind the bar with your hands FIRMLY attached to the bar, thumb round the bar, and a slight torque on the bar AT THE WRIST ---- just make sure you DO NOT throw the elbow back as you do this slight torque to keep the bar in place.
Now, do not lose any of these tensions as you squat down, if you FEEL you are losing it, start your ascent back UP but NOT raising the hips first (don't raise your ass first), or your back will bend, you should feel the weight primarily on your quads, and at the top on your ass (gluteus). As he NOT too emphatically, and not so aptly explained, the back leg muscles are not too involved in this, they should be worked more directly with dead lifts or leg curls.
Easy right?? It's funny as hell when I'm squatting HEAVY (2X BW), and someONE approaches me and, WHILE I'm squatting, asks me to show her or him how to do it, as if it is so easy to explain all this shit in one minute. "Hey ---- so what are those good for??" LOLOLOL
Good luck...
It is a big deal. I blew out a disk.
@@ggrthemostgodless8713 Funny, I didn't get notified of this comment. I came back to this video two years later and saw your reply. It's good advice. For me, improving my mobility with good mornings, box squats, and sumo deadlifts has really helped. I also do standing ab crunches with a neutral spine.
It's a big deal.
Great talk but badly edited. Would have been nice to see the images Brad was talking about come up on screen.
thats it?
He wrote papers on this, meaning this is the introduction to that work. After you see a video you do extensive research through endless sources and compare. You didn't plan to master health off of sitting your ass there and talking shit did you?
horrible audio, nice content
1:24 woah pick up a child? that's... we need more context
For anyone else forced to watch this, it's understandable at 2x speed. He's that slow-talking.
Those forearms are distracting me...
Is he a professor somewhere? I bet the rest of the faculty think he’s a joke.