There are many issues in fitness that generate a lot of controversy both in the gym and in discussions on the network. We are opening a series of posts “Myths and Reality”, which will help you figure out where the tale and the lie, and where the lesson is. The first question to consider is whether it is safe to do a deep squat. Our coach Viktor Ryazanov comments.

“The statistics for knee injury in weightlifting, where the deepest squat is, is an order of magnitude lower than in cyclic sports where there is no squat. Excessive knee extension beyond the toe is also controversial, given that everyone’s foot size is different. What to do for men who have not 45th, but 40th foot size?

If we talk about what movements can be done and what not, let’s look at the question from the point of view of anatomy at the section of the musculoskeletal system in which the movement occurs. If we are talking about the knee joint, we must assume that if this kind of movement were unnecessary, and even more dangerous, nature would have provided for some kind of process or tubercle.

For example, the spinous processes in the thoracic spine are directed downward and posteriorly and prevent excessive extension of the spine. There is no such anatomical factor in the popliteal fossa. It turns out that nature has nothing against squats. In addition, from the point of view of medicine, testing of the knee joint is carried out precisely at a bend of 90 degrees, since it is in this position that the joint is most unstable.

Synchronized squats for two

All this, of course, can only be discussed if squats are performed with absolutely correct technique. Take the low bar squat as an example. Many factors can affect the correctness of the performance, from the mobility of the elbow and shoulder joints to more “fine tuning” – the balance between muscle groups (superficial and deep layers) both in the pelvic region and the trunk as a whole.

Barbell squats in the gym


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