Analysis of the Overhead and Back Head Squat - Term Paper Example

Analysis of the overhead and back head squat Introduction The squat is widely practiced by many athletes during their training. The Squat contributes specifically in the activation of the largest and most powerful muscle in the body. It also displays the greatest physical test for the lower body strength. Scientifically, it has been proven that the major body muscles affected during the squat exercise include; the quadriceps, hamstrings, gastrocnemius and the gluteus maximus muscles (Gulllett, J., Tillman, M., Gutierrez, G & Chow, J, pg 284-291) Sir Isaac Newton describes the laws of motion clearly stating that when the body is in motion will always remain in motion at the same speed in a straight line(Exrx) Contrary, any body or mass at rest will also constantly remain at rest unless pushed by an external force. According to the law of acceleration, Newton said that acceleration in a body will always occur in the same direction with the force that triggered it. Finally Newton said that for every action, there must be an opposite an equal reaction(Exrx) When applying to squatting, there are a number of forces an athlete must be able to overcome during the exercise. The athlete needs to overcome the gravity forces of his body and the barbell weight in order to push up during the squats exercises(Exrx). The movements of the body According to the video, during the back head squat, the athlete started standing upright with the weights or barbell placed across the trapezius muscles(found in the upper neck). As the body of the athlete lowers down with the barbell, there are several changes that occurred on the body movement and muscles(weightliftingexchange). Moreover, the body of the athlete also engages in backward movement of the hips followed by bending of the knee (weightliftingexchange). this is viewed both in the front and side positioning of the athlete in the back squat video. The knees were positioned in a way that they protruded and extended beyond the toes. Most therapists support this movement by saying this is the safest way of positioning during the back head squat as it minimizes injury and helps full muscle growth(weightliftingexchange). Nevertheless for the overhead squat, action involved the athlete squatting with both arms lifting the weight bar (barbell) high above the athletes head (weightliftingexchange).The athlete stood up with feet hip-width to shoulder-width apart (weightliftingexchange). The overhead squat involved several steps, which the athlete followed during the training. The body movements were very slow with constant break between each set to help reduce risks of injury (weightliftingexchange). On the side view the athlete was shown to stick out the butt and moved the backside outward and backwardly (weightliftingexchange). This formed an exact posture, which positioned the rest of the body mass away from the middle line. The athlete also focused on curling the lumber vertebra up to an extension e.g. when a scorpion curves when raising its tail. Changes in muscle activity and the effect of the length-tension during squats Both the knee and the hip muscles undergo flexion when lowering down while the ankle muscles are contracted to the maximum levels during the back squat action. Contrary, it is considered that when the knees slide forward, tension is created, which is eventually taken in from the hamstring hindering the power of the ascending squat(Gulllett, J., Tillman, M., Gutierrez, G & Chow, J, pg 284-291). During the ascending squat, as the body of the athlete in the side view video gradually returns to the previous vertical position, the hips and the knee muscles undergo extension (relaxation) while the ankle plantar flexes (Gulllett, J., Tillman, M., Gutierrez, G & Chow, J, pg 284-291). In the case of an overhead squat, it’s important to note that the exercise involved different groups of body muscle affected inorder to keep the weight bar up over the head. Whenever the toes are positioned outwardly, the first metatarsophalangeal (MTP) joint is laterally placed corresponding to the medial malleous (weightliftingexchange). During the overhead squat, the knees demonstrated an inward/outward movement. Fundamentally, the inward movement mainly during the squatting usually creates stress to the knee and the nearby muscles. This is because of the inward movement of the patella over the first MTP joint (weightliftingexchange). From the biomechanical point of view, whenever an athlete is performing the overhead squats, the effective variant of weight (barbell) acceleration will always be characterized by incorporating velocity. The class of lever system being used in squat During both the back head and overhead squat, the force is applied by the athlete between the fulcrum and the load (Gulllett, J., Tillman, M., Gutierrez, G & Chow, J, pg 284-291). The body muscle contraction in the athlete rather is the force applied specifically to the point the tendons attaches the bones at the knee. The barbell being lifted by the athlete forms the resistance to the force. This is helpful to the athlete since the ascending and descending squats ensures the muscles affected are fully worked on to achieve strength. Nature of the forces acting on the body during the squat action During the back squat, the active straightening the leg (isokinetic extension) was closely followed by the straightening of the leg (isometric) against natural and firm resistance. It was evident in the second athlete whereby during the squat action, peak posterior cruciate ligament forces were lower. This precisely occurred at the lower knee, which formed an angle of 900(Gulllett, J., Tillman, M., Gutierrez, G & Chow, J, pg 284-291).as the athlete ascended and the angle on the knee reached 500, the loading gradually increased at the knee to about 3.5 times the athlete body weight(Gulllett, J., Tillman, M., Gutierrez, G & Chow, J, pg 284-291). This occurred every time the knee joint formed 90 degrees during the descending and ascending squat. However, during the overhead squat, the torso’s angle of inclination gradually increases as the squat matures during the lifts (Nasm July 2007) the tension develops onto the quadriceps. This is caused by lowering of the angle of inclination during the squat; such low angles are always disadvantaged. During the overhead squat, the frontal plane is an imaginary line that separates the athlete’s front half from the back half (Nasm July 2007) It is compulsory for the athlete to maintain the bar along this plane. Effect of changes in centre of mass on the athlete during squats The central mass of the athlete in the video was maintained by the barbell slightly anchored above the posterior deltoids muscles of the shoulder during the back head squat demonstration (weightliftingexchange). This exerted weight the athlete had to resist down and up in a way that would allow the hips and knee muscles to smoothly flex down. Flexing during the activity specifically allowed the thigh to be parallel to the floor without injury. Then the athlete extended the hips back to the start position. The major consideration in this case was to maintain the back flat and keep the heels on the floor (weightliftingexchange). Contrary to back head squat action, the other athlete in the overhead squat video demonstrated movement of the bar, hips and shoulders at the same pace (Nasm July 2007). The angle formed by the upper body was maintained constant to the ground. The central mass of the body was revealed to be pulled beneath the bar during the squat. The chest was slightly puffed out and the shoulders were slightly positioned ahead of the barbell. In my observation, the front view video partially revealed the athlete inclining the bar (poor bar balancing). This is dangerous as one part of the body muscles will overstrain to bear the weight and this can result to injury (Nasm July 2007). The movements of the body, planes of movement and axis of rotation Comparatively, based on the two videos, the athletes demonstrated a sagittal plane of body movement in both overhead and back squat action (physicalsolutions) this is because the human body is always categorized to involve the sagittal, frontal and transverse planes of movement when in any action. The athletes in both videos experienced extension/flexion of body muscles during the descending and ascending squats motion (physicalsolutions). During the squatting action, the idea of tri-planar was used by the athlete both on overhead and back head squat which involved movements at several planes at joint level. e.g. During the squat, the hip muscle definitely flexes or extends; this is sagittal plane movement(physicalsolutions).The same muscles would be adducting in the frontal plane (for the front view athlete) and internally or externally rotating in the transverse plane(physicalsolutions). Rationale The relevancy of both squatting exercises to sports like weight lifting is that, it helps the body of the athlete to develop stronger muscles of the lower back and abdomen (scribd) the inclusion of both back head and over head squats during training of weightlifters contribute to the development of body muscles even though the style of workout is different. Therapists have supported the fact that both overhead and back head squats exercises contribute positively to the fitness of the athlete even though they differ. Contrary, the back squat was considered to exert higher net compressive forces precisely to the knee more than the over head squat (scribd). The correct and safest way of exercising back squat and by preventing injuries during training is by straightening up the segment trunk simply to reduce the concentration of forces to the lumber vertebra. The knee is very important especially to sportsmen and women since it reinforces the lower power and strength of the athlete. The two squat styles were considered to be similar in some way but also differ in other ways. Considerably, the net shear forces at the knee according to analysis, did not vary in any way with the bar position (scribd). Conclusion The main objectives of many athletes like weight lifters who frequently engage in squat exercises, is to exercise the body muscles around the knee and the hips. These muscles when well trained always develop and boost the lower back strength in the person for sporting and healthy living. References: 1. Gulllett, J, Tillman, M., Gutierrez, G & Chow, J (2009),A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals, The Journal of Strength and Conditioning Research.23/01/2009 Vol. 23, no. 1, pp 284-291. 2. Exrx Kinesiology Glossary 2010, - accessed 30/12/2011 3. Ricker, K. Six tips for the over head squat. 2011, - accessed 1/1/2012 4. Clinical Movement Analysis to Identify Muscle Imbalances and Guide Exercise http://www.nasm.org/uploadedFiles/NASMORG/objects/downloads/NASM_Clinical_Movement_Analysis%20(PDF,%20411K).pdf- accessed 1/1/2012 5. Squats.png http://en.wikipedia.org/wiki/File:Squats.png -accessed 1/12012 6. Understanding Planes and Axes of Movement (2000) http://www.physicalsolutions.co.uk/articles/Understanding%20Planes%20and%20Axes%20of%20Movement.pdf – accessed 2/1/2012 7. Bartonletz, KE. Biomechanics of the Snatch: Towards Higher Training efficiency (2011). . – accessed (2/1/2012 Read More