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• Chris Webster Animation The Mechanics Of Motion Pdf Reader Online
• Chris Webster Animation The Mechanics Of Motion Pdf Readers

Here's what you need to know. When you squat, use your hips. This will require a more horizontal back angle than you think. You may have heard that you must stay upright when you squat, with as vertical a back angle as possible. You've heard wrong.

Think 'rigid,' not 'vertical.' . The angle of hip flexion must equal the back angle if the spinal relationships are to remain neutral.

The cue to 'Point your nipples at the floor' works very well for the squat. Looking up when squatting does nothing but fight against the correct back angle. Look down. If your hamstrings get sore when you squat, you're doing something wrong. The #1 Squat MistakeEvery seminar we hold is attended by people who have read the book, who have been training with the material for various lengths of time, and who are interested enough in what we have to say that they have paid money to hear it from us directly.Yet every Saturday morning's squat session on the platform involves deprogramming the too-vertical back angle of essentially everybody who attends.

Almost everybody. Why?I don't know.

I thought I had been clear. If the bar is to descend, it is necessary for the hips and the knees to bend. This can be accomplished in several ways, but as you'll see, the movement of the hips should be the primary emphasis.In order for the hips to be the focus of the squat, the back angle has to facilitate a hips-dominant movement. The load is placed on the hips by lengthening the moment arm on the hips and back and shortening the moment arm on the knee.This reflects the anatomical relationships of the knees, hips, and back, their respective muscle masses and leverages, and allows the most muscle mass to be affected by the movement over the greatest effective range of motion. It turns the squat into a hips-dominant back exercise that carries the legs along for the ride.Everybody who comes to a seminar has read the arguments and knows our analysis. But somehow, this critical detail is getting misinterpreted, misunderstood, or just ignored. Are You Front-Squatting Your Squat?We go through about 5 hours of lecture prior to the practical session that deals with the hip's function and the physics of moment forces, yet enough people still try to front-squat their squats that correcting it takes a significant amount of time on the platform.Our job is to correct things like this, and we do, I assure you.

We've had a lot of practice. And once we get it corrected, you always tell us that it works much better this way. So maybe it's time to clarify so that my obviously obscure point becomes less obscure.

Use Your Hips. Really.When you squat, use your hips. This means that you'll have to use a more horizontal back angle than the one in the picture in your head.You know that picture of the squat you carry around with you, from watching Olympic lifters front squat or doing their 'Olympic' squats that are supposed to be more 'athletic.' Maybe it came from reading Muscle & Fitness or any of the other newsstand exercise publications at the cash register, while you were waiting to pay for your skinless chicken breasts and rice. Or maybe it was taught to you by an expert CrossFit Level I coach, who thinks that a squat finally 'matures' when you can lead with your chest with 185.You may even have read that elite powerlifters squat with a vertical back – some of them do, especially the ones who lift with a sumo stance in a monolift, in the triple-ply suit-and-wraps recreational federations that don't judge depth. So it's correct to say that the back is 'under shear stress,' because moment is a shear force.

Try as I might, I can't find a single reference anywhere to a thoracic or lumbar spinal cord/cauda equina injury sustained during properly supervised and performed squats and deadlifts (note the emphasis). We did find one case of a bad cervical injury that was associated with 'weight training' – perhaps looking up isn't the greatest idea.But during the entire time I've been teaching people how to lift barbells, since 1978 and not always correctly, I've never heard of such a thing, certainly not from anyone I've coached or taught to coach. People are remarkably diligent when it comes to telling you about spinal cord injuries they sustain as a result of your advice, and I've had no reports.I'm not saying that spinal cord injury during strength training using the correctly-performed squat (note again the emphasis) hasn't happened. I'm just saying that had it happened, we'd probably already have heard about it.So I'm not quite sure why all these Physical Therapists, personal trainers, and Certified Strength and Conditioning Specialists are so concerned about something that probably hasn't ever occurred, and why they don't seem to understand that your back adapts to the stress of training just like everything else does. Truly puzzling.

Round Is the Real Problem. A flexing spine could smash the anterior side closed and stretch the posterior side open, producing the possibility of a disc injury. But actually, spinal flexion under load is not so much dangerous as it is inefficient.After all, you've been picking things up off the floor with a round back for a long time, and you probably haven't been killed. Of course, those things were very light relative to a heavy deadlift.We save permission for rounding the back under the bar for the 3rd attempt at the meet. Sometimes a limit attempt will be done with less-than-perfect technique, and competition is the place to assume the risk of doing it 'wrong.'

(Don't tolerate it in training, or your back will never get strong.)More importantly, if the back stays rigid, all the force gets from the extending hips and knees to the bar on the back, efficiently. A flexing spine leaks some of the force into the changing geometry, meaning that the knee/hip extension doesn't all get to the bar.When we lift weights, we fight moment forces with the tools at our disposal. A tight, flat, rigid back therefore holds all the vertebral components in their normal relationship with each other, and this prevents both injury and loss of force transmission. If the intervertebral discs receive the same force across their inferior and superior articular faces in an anterior/posterior direction, they don't get hurt. Back and Hips TogetherSo, when you squat, you're going to use your back.

Get used to the idea that the back must be locked – and I mean locked tight and flat – into a rigid bar when you squat.If it is, the back angle is not your concern, since the back is okay at an angle if it's rigid. But the angle of hip flexion must equal the back angle if the spinal relationships are to remain neutral.Read that again: here's the conceptual problem you've got to fix. If you're going to flex your hips to use them in the squat, you must also bend over enough to keep your back in its normal anatomical relationship with the pelvis if you're going to use the back as a safe and efficient transmitter of moment force between your hips and the bar.In other words, your isometric contraction around the spine that locks the back rigid and aligns it with the pelvis protects the spine, not a more vertical back angle.A vertical back is not a 'functional' position for either the hips or the back. You cannot lift anything – a loaded barbell or a bale of hay – in this position and keep it in balance over the mid-foot. Eliminate this flawed thinking, and make up your mind that when you squat you're going to use your back.You're going to keep it flat, make it strong enough to stay flat, and make it do its job as an efficient transmitter of force between hips and barbell.This means that you're probably going to have to bend over more than you want to. We've found that the cue to 'Point your nipples at the floor' works remarkably well.

Everybody has them, everybody knows where they are, and everybody knows which direction they're pointing at any given time.And it's also very interesting that our recommended eye-gaze direction reinforces this position. Looking at the floor directly in front of your feet makes this back angle much easier to obtain and hold throughout the movement.

Chris Webster Animation The Mechanics Of Motion Pdf Reader Online

It keeps your cervical spine neutral, and orients the rest of your spine correctly.Looking up at the wall or the ceiling does nothing but fight against the correct back angle. So don't do it. Look down, you hard-headed assholes. There Will Be No Good MorningsMany people seem to be afraid of good morning-ing their squats. Perhaps they have read criticisms of our low-bar method of squatting from young geniuses on the internet who think that only since SS:BBT was published have people been using a more horizontal back angle to squat.The most common mischaracterization of the technique is to equate it with the good morning, a barbell exercise in which a changing back angle through the range of motion is the loading mechanism.

I shall reiterate: The correct application of the hip-drive model entails assuming the correct back angle and knee position for the bottom of the squat by the time you're about half-way down, and holding it as constant as possible until you get back to that position on the way back up.Nearly constant: the initiation of the movement out of the bottom with the hips will look like a very small change in back angle as the hips lead out of the hole. This is actually produced with a very slight knee extension.Hip-bone's connected to the knee-bone, as it were, and if the hip comes up a little, the knee will have moved back, a little. These squats probably represent a comparable effort, given the differences in gear. Compare the lifters' knee position during the ascent, and note the depth and bar speed in both squats. Moving Knees Leak PowerBoth mistakes involve too much knee movement.

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Chris Webster Animation The Mechanics Of Motion Pdf Readers

Moving knees leak hip power. The correct movement is 'all' hips.Specifically thinking about holding the knees still at the bottom while 'bouncing' off the hips behind you can be a good cue to fix this.