Effect of squat depth and barbell load on relative muscular effort in squatting

ABSTRACT: Bryanton, MA, Kennedy, MD, Carey, JP, and Chiu, LZF. Effect of squat depth and barbell load on relative muscular effort in squatting. J Strength Cond Res 26(10): 2820-2828, 2012-Resistance training is used to develop muscular strength and hypertrophy. Large muscle forces, in relation to the muscle's maximum force-generating ability, are required to elicit these adaptations. Previous biomechanical analyses of multi-joint resistance exercises provide estimates of muscle force but not relative muscular effort (RME). The purpose of this investigation was to determine the RME during the squat exercise. Specifically, the effects of barbell load and squat depth on hip extensor, knee extensor, and ankle plantar flexor RME were examined. Ten strength-trained women performed squats (50-90% 1 repetition maximum) in a motion analysis laboratory to determine hip extensor, knee extensor, and ankle plantar flexor net joint moment (NJM). Maximum isometric strength in relation to joint angle for these muscle groups was also determined. Relative muscular effect was determined as the ratio of NJM to maximum voluntary torque matched for joint angle. Barbell load and squat depth had significant interaction effects on hip extensor, knee extensor, and ankle plantar flexor RME (p < 0.05). Knee extensor RME increased with greater squat depth but not barbell load, whereas the opposite was found for the ankle plantar flexors. Both greater squat depth and barbell load increased hip extensor RME. These data suggest that training for the knee extensors can be performed with low relative intensities but require a deep squat depth. Heavier barbell loads are required to train the hip extensors and ankle plantar flexors. In designing resistance training programs with multi-joint exercises, how external factors influence RME of different muscle groups should be considered to meet training objectives.     

Biomechanical attributes of lunging activities for older adults

The purpose of this study was to characterize the mechanical demands of the lower-extremity musculature during the standing forward lunge (FL) and the standing lateral lunge (LL) exercises performed by older adults. Twenty healthy older adults (9 men, 11 women, mean age 75.0 +/- 4.4 years) performed FL and LL while instrumented for biomechanical analysis. Lower-extremity net joint moments, powers, impulse, and mechanical energy expenditure were determined using standard inverse dynamics techniques. The FL preferentially targeted the hip extensors, producing a greater flexion angle (12.8%), peak joint moment (13.6%), joint power (56.5%), and mechanical energy expenditure (25.1%). Conversely, LL targeted the ankle plantar flexors, producing greater dorsiflexion angles (19.3%), joint moments (40.9%), impulse (87.0%), and mechanical energy expenditure (61.1%). Kinetic differences at the knee were less consistent. Fitness professionals may use this information to better match the biomechanical attributes of FL and LL activities with the needs of the trainee.     

The effect of short-term resistance training on hip and knee kinematics during vertical drop jumps

The purpose of this study was to determine the effect of a weight-bearing free weight resistance training program alone on knee flexion, hip flexion, and knee valgus during unilateral and bilateral drop jump tasks. Twenty-nine young adult females with previous athletic experience were randomly divided into a control (n = 16) and a resistance training (n = 13) groups. The resistance training group completed 8 weeks of lower extremity, weight-bearing exercises using free weights, whereas the control group did not train. A pre- and posttest was conducted to measure knee valgus, knee flexion, and hip flexion during unilateral (30 cm) and bilateral (60 cm) vertical drop jumps for maximum height. Joint angles were determined using 3-dimensional electromagnetic tracking sensors (MotionMonitor; Innovative Sports Training, Inc., Chicago, IL, USA). Initial training intensity for the bilateral squat was 50% of the subject's 1 repetition maximum (RM), which increased 5% each week to 85% during the final week. Sets and repetitions ranged from 2 to 4 and from 4 to 12, respectively. The training loads for all other exercises (lunge, step-up, unilateral squat, and Romanian deadlift) increased from 15RM to 6RM from the initial to the final week. A repeated measures analysis of variance was used to determine differences in the hip and knee joint angles. No significant differences for knee valgus and hip flexion measures were found between the groups after training; however, knee flexion angle significantly increased in the training group from the pretest (77.2 ± 4.1°) to posttest (83.2 ± 3.7°) during the bilateral drop jump. No significant changes occurred during the unilateral drop jump. Bilateral measures for knee flexion, hip flexion, and knee valgus were significantly (p < 0.05) greater than the unilateral measures during the drop jump task, which indicate an increased risk for anterior cruciate ligament (ACL) injury during unilateral drop jumps. The data support that the strength and conditioning specialist can implement resistance training alone during a short-term training period to reduce the risk of ACL injury by increasing knee flexion during a bilateral drop jump task. Increased knee flexion angles after resistance training may indicate a reduced risk for knee injury from improved neuromuscular control, resulting in a softer landing.     

The influence of knee alignment on lower extremity kinetics during squats

The squat is an assessment of lower extremity alignment during movement, however there is little information regarding altered joint kinetics during poorly performed squats. The purpose of this study was to examine changes in joint kinetics and power from altered knee alignment during a squat. Thirty participants completed squats while displacing the knee medially, anteriorly, and with neutral alignment (control). Sagittal and frontal plane torques at the ankle, knee, and hip were altered in the descending and ascending phase of the squat in both the medial and anterior malaligned squat compared to the control squat. Ankle and trunk power increased and hip power decreased in the medial malaligned squat compared to the control squat. Ankle, knee, and trunk power increased and hip power decreased in the anterior malaligned squat compared to the control squat. Changes in joint torques and power during malaligned squats suggest that altered knee alignment increases ankle and trunk involvement to execute the movement. Increased anterior knee excursion during squatting may also lead to persistent altered loading of the ankle and knee. Sports medicine professionals using the squat for quadriceps strengthening must consider knee alignment to reduce ankle and trunk involvement during the movement.     

Influence of figure skating skates on vertical jumping performance

The purpose of this study was to investigate the influence of wearing figure skating skates on vertical jump performance and interjoint co-ordinations described in terms of sequencing and timing of joint rotations. Ten national to international figure skaters were filmed while performing a squat jump (SJ) on a force platform. Three experimental conditions were successively realized: barefoot (BF), lifting a 1.5 kg weight (LW) corresponding to the skates' mass, attached on the distal extremity of each leg and wearing skates (SK). Jump height, angular kinematics as well as joints kinetics were calculated. Relative to the SJ height reached in the BF condition, SJ performance was significantly decreased by 2.1 and 5.5 cm in the LW and SK conditions, respectively. The restriction of ankle amplitude imposed by wearing skates was found to significantly limit the knee joint amplitude while the hip angular motion was not affected. Neither the skates' mass nor the limited ankle angular motion modified the proximo-distal organization of joint co-ordination observed when jumping barefoot. However, with plantar flexion restriction, the delay between hip and knee extensions increased while it was reduced between knee and ankle extensions. Work output at the knee and ankle joints were significantly lowered when wearing skates. The decrease of work at the knee was shown to result from an early flexing moment causing a premature deceleration of the knee and from a reduction of knee amplitude. Taken together, these results show a minimization of the participation of the knee when plantar flexion is limited. It was proposed that constraining the distal joint causes a reorganization of interjoint co-ordinations and a redistribution of the energy produced by knee extensors to the hip and ankle joints.     

Lower extremity biomechanics during a regular and counterbalanced squat

If the efficiency of human movement patterns could be improved using exercise, this could lead to more effective musculoskeletal disease-injury prevention and rehabilitation programs. It has been suggested that an efficient squat movement pattern emphasizes the use of the large hip extensors instead of the smaller knee extensors. The purpose of this study was to determine whether a counterbalanced squat (CBS) could produce a more hip-dominant and less knee-dominant squat movement pattern as compared with a regular squat (RS). There were 31 recreationally trained college-aged participants (15 male, 16 female) who performed 10 squats (5 CBS and 5 RS), while segment kinematics, ground reaction forces, and muscle (gluteus maximus [GM], quadriceps, hamstrings) electromyographic (EMG) activations were recorded. Peak sagittal plane net joint moments and joint ranges of motion at the hip, knee, and ankle joints along with peak and integrated EMG activation levels for all 3 muscles were compared using analysis of variance (squat type × sex). The results revealed that the CBS increased the hip joint moment and GM activation, while it decreased the knee joint moment and quadriceps activation as compared with the RS. Therefore, the CBS produces a more hip-dominant and less knee-dominant squat movement pattern and could be used in exercise programs aimed at producing more hip-dominant movement patterns.     

Age causes a redistribution of joint torques and powers during gait.

At self-selected walking speeds, elderly compared with young adults generate decreased joint torques and powers in the lower extremity. These differences may be actual gait-limiting factors and neuromuscular adaptations with age or simply a consciously selected motor pattern to produce a slower gait. The purpose of the study was to compare joint torques and powers of young and elderly adults walking at the same speed. Twelve elderly and fourteen young adults (ages 69 and 21 yr) walked at 1.48 m/s over a force platform while being videotaped. Hip, knee, and ankle torques and powers were calculated from the reaction force and kinematic data. A support torque was calculated as the sum of the three joint torques. Extensor angular impulse during stance and positive work at each joint were derived from the torques and powers. Step length was 4% shorter and cadence was 4% higher in elderly adults (both P < 0.05) compared with young adults. Support angular impulse was nearly identical between groups, but elderly adults had 58% greater angular impulse and 279% more work at the hip, 50% less angular impulse and 39% less work at the knee, and 23% less angular impulse and 29% less work at the ankle compared with young adults (t-test, all P < 0.05). Age caused a redistribution of joint torques and powers, with the elderly using their hip extensors more and their knee extensors and ankle plantar flexors less than young adults when walking at the same speed. Along with a reduction in motor and sensory functions, the natural history of aging causes a shift in the locus of function in motor performance.     

Role of concentric force in limiting improvement in muscular strength

We hypothesized that resistance training with combined eccentric and concentric actions, and concentric action only, should yield similar changes in muscular strength. Subjects in a free weight group trained three times a week for 12 wk with eccentric and concentric actions (FW, n = 16), a second group trained with concentric-only contractions using hydraulic resistance (HY; n = 12), and a control group did not train (n = 11). Training for FW and HY included five sets of supine bench press and upright squat at an intensity of 1-6 repetition maximum (RM) plus five supplementary exercises at 5-10 RM for a total of 20 sets per session for approximately 50 min. Testing at pre-, mid-, and posttraining included 1) 1 RM bench press and squat with and 2) without prestretch using free weights; 3)isokinetic peak force and power for bench press and squat at 5 degrees/s, and isotonic peak velocity and power for bench press with 20-kg load and squat with 70-kg load; 4) hydraulic peak bench press force and power, and peak knee extension torque and power at fast and slow speeds; and 5) surface anthropometry (fatfolds and girths to estimate upper arm and thigh volume and muscle area). Changes in overall fatness, muscularity, and muscle + bone cross-sectional area of the limbs did not differ between groups (P greater than 0.05). Improvements in free weight bench press and squat were similar (P greater than 0.05) in FW (approximately 24%) and HY (approximately 22%, P less than 0.05).(ABSTRACT TRUNCATED AT 250 WORDS)     

Effects of added trunk load and corresponding trunk position adaptations on lower extremity biomechanics during drop-landings

Although both trunk mass and trunk position have the potential to affect lower extremity biomechanics during landing, these effects are not well understood. Our overall hypothesis stated that both trunk mass and trunk position affect lower extremity biomechanics in landing. Thus, our purpose was to determine the effects of an added trunk load and kinematic trunk adaptation groups on lower extremity joint kinematics, kinetics, and energetics during drop-landings. Twenty-one recreationally active subjects were instrumented for biomechanical analysis. Subjects performed two sets of eight double-limb landings with and without 10% body weight added to the trunk. On lower extremity dependent variables, 2(condition: no load, trunk load)x2(group: trunk extensors vs. trunk flexors) ANOVAs were performed. Condition by group interactions at the hip showed differing responses to the added trunk load between groups where the trunk extensor group decreased hip extensor efforts ( downward decrease 11-18%) while the trunk flexor group increased hip extensor efforts ( upward increase 14-19%). The trunk load increased biomechanical demands at the knee and ankle regardless of trunk adaptation group. However, the percent increases in angular impulses and energy absorption in the trunk extensor group were 14-28% while increases in the trunk flexor group were 4-9%. Given the 10% body weight added to the trunk, the 14-28% increases at the knee and ankle in the trunk extensor group were likely due to the reduced hip extensor efforts during landing. Overall these findings support our overall hypothesis that both trunk mass and trunk position affect lower extremity biomechanics during vertically oriented landing tasks.     

Orthoses posted in both the forefoot and rearfoot reduce moments and angular impulses on lower extremity joints during walking

The purpose of the present study was to determine the effects of orthoses designed to support the forefoot and rearfoot on the kinematics and kinetics of the lower extremity joints during walking. Fifteen participants volunteered for this study. Kinematic and kinetic variables during overground walking were compared with the participants wearing sandals without orthoses or sandals with orthoses. Orthoses increased knee internal abduction moment during late stance and knee abduction angular impulse, and reduced the medial ground reaction force during late stance, adduction free moment, forefoot eversion angle, ankle inversion moment and angular impulse, hip adduction angle, hip abduction moment, and hip external rotation moment and angular impulse (p<0.05). Orthoses decreased the torsional forces on the lower extremity and reduced the loading at the hip during walking. These findings combined with our previous studies and those of others suggest that forefoot abnormalities are critically important in influencing lower extremity kinematics and kinetics, and may underlie some non-traumatic lower extremity injuries.     

Functional morphology of the hindleg in two kangaroos Macropus giganteus and Aepyprymnus rufescens

In this study the structures in the hindleg of the kangaroo which are potentially available for jumping were examined. Specimens of two species, Macropus giganteus and Aepyprymnus rufescens, were examined and are described and compared. The basic pattern of the jump of the two species is similar. This is reflected anatomically by the fact that in both species the extensors of the hip, knee and ankle as a percentage of the total weight of the hindleg are greater than the flexors of the same joints. An additional similarity is that the biceps femoris and adductor magnus have the greatest share in the weight of the hip extensors. Furthermore the estimated total force of the hip, knee and ankle extensors and total moment of the hip and ankle extensors are always greater than the flexors of the same joints. However, the percentage of the hip and knee extensors, the absolute forces and moments of both the extensors and flexors and the range of movement especially of the hip and knee are always greater in M. giganteus than in A. rufescens. As well as these differences, the long tibia and the position of the knee in view of the hip may be important factors for the longer jump achieved by M. giganteus. In comparison A. rufescens has a anatomical construction which seems to be a compromise between walking and jumping.     

Foot centre of pressure and ground reaction force during quadriceps resistance exercises; a comparison between force plates and a pressure insole system

The study compared the centre of pressure measurements (COP) and vertical ground reaction forces (vGRF) from a pressure insole system to that from force plates (FP) during two flywheel quadriceps resistance exercises: leg press and squat. The comparison was performed using a motion capture system and simultaneous measurements of COP and vGRF from FP and insoles. At lower insole-vGRF (<250 N/insole) COP accuracy deteriorated and those data were excluded from further analysis. The insoles systematically displaced the COP slightly posteriorly and medially compared to the FP measurements. Pearson’s coefficient of correlation (r) between insole- and FP-COP showed good agreement in both the anteroposterior (squat: r = 0.96, leg press: r = 0.97) and mediolateral direction (squat: r = 0.84, leg press: r = 0.90), whereas the root-mean-square errors (RMSE) were lower in the mediolateral (squat: 3.9 mm, leg press: 4.5 mm) than the anteroposterior (squat and leg press: 11.8 mm) direction. Vertical GRF was slightly overestimated by the insoles in leg press and RMSE were greater in leg press (8% of peak force) than in squat (6%). Overall, results were within the range of previous studies performed on gait. The strong agreement between insole and FP measurements indicates that insoles may replace FPs in field applications and biomechanical computations during resistance exercise, provided that the applied force is sufficient.     

Using squat testing to predict training loads for the deadlift, lunge, step-up, and leg extension exercises

The purpose of this study was to determine whether there is a linear relationship between the squat and a variety of quadriceps resistance training exercises for the purpose of creating prediction equations for the determination of quadriceps exercise loads based on the squat load. Six-repetition maximums (RMs) of the squat, as well as four common resistance training exercises that activate the quadriceps including the deadlift, lunge, step-up, and leg extension, were determined for each subject. Subjects included 21 college students. Data were evaluated using linear regression analysis to predict quadriceps exercise loads from 6RM squat data and were cross-validated with the prediction of sum of squares statistic. Analysis of the data revealed that the squat is a significant predictor of loads for the dead lift (R2 = 0.81, standard error of the estimate [SEE] = 12.50 kg), lunge (R2 = 0.62, SEE = 12.57 kg), step-up (R2 = 0.71, SEE = 9.58 kg), and leg extension (R2=0.67, SEE = 10.26 kg) exercises. Based on the analysis of the data, the following 6RM prediction equations were devised for each exercise: (a) deadlift load = squat load (0.83) + 14.92 kg, (b) lunge load = squat load (0.52) + 14.82 kg, (c) step-up load = squat load (0.50) + 3.32 kg, and (d) leg extension load = squat load (0.48) + 9.58 kg. Results from testing core exercises such as the squat can provide useful data for the assignment of loads for other exercises.     

The effects of two different frequencies of whole-body vibration on knee extensors strength in healthy young volunteers: a randomized trial

The aim of this study was to investigate the effects of two different frequencies of whole-body vibration (WBV) training on knee extensors muscle strength in healthy young volunteers. Twenty-two eligible healthy untrained young women aged 22-31 years were allocated randomly to the 30-Hz (n=11) and 50-Hz (n=11) groups. They participated in a supervised WBV training program that consisted of 24 sessions on a synchronous vertical vibration platform (peak-to-peak displacement: 2-4 mm; type of exercises: semi-squat, one-legged squat, and lunge positions on right leg; set numbers: 2-24) three times per week for 8 weeks. Isometric and dynamic strength of the knee extensors were measured prior to and at the end of the 8-week training. In the 30-Hz group, there was a significant increase in the maximal voluntary isometric contraction (p=0.039) and the concentric peak torque (p=0.018) of knee extensors and these changes were significant (p<0.05) compared with the 50-Hz group. In addition, the eccentric peak torque of knee extensors was increased significantly in both groups (p<0.05); however, there was no significant difference between the two groups (p=0.873). We concluded that 8 weeks WBV training in 30 Hz was more effective than 50 Hz to increase the isometric contraction and dynamic strength of knee extensors as measured using peak concentric torque and equally effective with 50 Hz in improving eccentric torque of knee extensors in healthy young untrained women.     

Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men

Resistance exercise intensity is commonly prescribed as a percent of 1 repetition maximum (1RM). However, the relationship between percent 1RM and the number of repetitions allowed remains poorly studied, especially using free weight exercises. The purpose of this study was to determine the maximal number of repetitions that trained (T) and untrained (UT) men can perform during free weight exercises at various percentages of 1RM. Eight T and 8 UT men were tested for 1RM strength. Then, subjects performed 1 set to failure at 60, 80, and 90% of 1RM in the back squat, bench press, and arm curl in a randomized, balanced design. There was a significant (p < 0.05) intensity x exercise interaction. More repetitions were performed during the back squat than the bench press or arm curl at 60% 1RM for T and UT. At 80 and 90% 1RM, there were significant differences between the back squat and other exercises; however, differences were much less pronounced. No differences in number of repetitions performed at a given exercise intensity were noted between T and UT (except during bench press at 90% 1RM). In conclusion, the number of repetitions performed at a given percent of 1RM is influenced by the amount of muscle mass used during the exercise, as more repetitions can be performed during the back squat than either the bench press or arm curl. Training status of the individual has a minimal impact on the number of repetitions performed at relative exercise intensity.     

Lower extremity control during turns initiated with and without hip external rotation

The pirouette turn is often initiated in neutral and externally rotated hip positions by dancers. This provides an opportunity to investigate how dancers satisfy the same mechanical objectives at the whole-body level when using different leg kinematics. The purpose of this study was to compare lower extremity control strategies during the turn initiation phase of pirouettes performed with and without hip external rotation. Skilled dancers (n=5) performed pirouette turns with and without hip external rotation. Joint kinetics during turn initiation were determined for both legs using ground reaction forces (GRFs) and segment kinematics. Hip muscle activations were monitored using electromyography. Using probability-based statistical methods, variables were compared across turn conditions as a group and within-dancer. Despite differences in GRFs and impulse generation between turn conditions, at least 90% of each GRF was aligned with the respective leg plane. A majority of the net joint moments at the ankle, knee, and hip acted about an axis perpendicular to the leg plane. However, differences in shank alignment relative to the leg plane affected the distribution of the knee net joint moment when represented with respect to the shank versus the thigh. During the initiation of both turns, most participants used ankle plantar flexor moments, knee extensor moments, flexor and abductor moments at the push leg׳s hip, and extensor and abductor moments at the turn leg׳s hip. Representation of joint kinetics using multiple reference systems assisted in understanding control priorities.     

A biomechanical comparison of the traditional squat, powerlifting squat, and box squat

The purpose of this study was to compare the biomechanics of the traditional squat with 2 popular exercise variations commonly referred to as the powerlifting squat and box squat. Twelve male powerlifters performed the exercises with 30, 50, and 70% of their measured 1 repetition maximum (1RM), with instruction to lift the loads as fast as possible. Inverse dynamics and spatial tracking of the external resistance were used to quantify biomechanical variables. A range of significant kinematic and kinetic differences (p < 0.05) emerged between the exercises. The traditional squat was performed with a narrow stance, whereas the powerlifting squat and box squat were performed with similar wide stances (48.3 ± 3.8, 89.6 ± 4.9, 92.1 ± 5.1 cm, respectively). During the eccentric phase of the traditional squat, the knee traveled past the toes resulting in anterior displacement of the system center of mass (COM). In contrast, during the powerlifting squat and box squat, a more vertical shin position was maintained, resulting in posterior displacements of the system COM. These differences in linear displacements had a significant effect (p < 0.05) on a number of peak joint moments, with the greatest effects measured at the spine and ankle. For both joints, the largest peak moment was produced during the traditional squat, followed by the powerlifting squat, then box squat. Significant differences (p < 0.05) were also noted at the hip joint where the largest moment in all 3 planes were produced during the powerlifting squat. Coaches and athletes should be aware of the biomechanical differences between the squatting variations and select according to the kinematic and kinetic profile that best match the training goals.     

Power output and work in different muscle groups during ergometer cycling

The aim of this study was to calculate the magnitude of the instantaneous muscular power output at the hip, knee and ankle joints during ergometer cycling. Six healthy subjects pedalled a weight-braked bicycle ergometer at 120 watts (W) and 60 revolutions per minute (rpm). The subjects were filmed with a cine camera, and pedal reaction forces were recorded from a force transducer mounted in the pedal. The muscular work at the hip, knee and ankle joint was calculated using a model based upon dynamic mechanics described elsewhere. The mean peak concentric power output was, for the hip extensors, 74.4 W, hip flexors, 18.0 W, knee extensors, 110.1 W, knee flexors, 30.0 W and ankle plantar flexors, 59.4 W. At the ankle joint, energy absorption through eccentric plantar flexor action was observed, with a mean peak power of 11.4 W and negative work of 3.4 J for each limb and complete pedal revolution. The energy production relationships between the different major muscle groups were computed and the contributions to the total positive work were: hip extensors, 27%; hip flexors, 4%; knee extensors, 39%; knee flexors, 10%; and ankle plantar flexors 20%.     

Walking with increased ankle pushoff decreases hip muscle moments

In a simple bipedal walking model, an impulsive push along the trailing limb (similar to ankle plantar flexion) or a torque at the hip can power level walking. This suggests a tradeoff between ankle and hip muscle requirements during human gait. People with anterior hip pain may benefit from walking with increased ankle pushoff if it reduces hip muscle forces. The purpose of our study was to determine if simple instructions to alter ankle pushoff can modify gait dynamics and if resulting changes in ankle pushoff have an effect on hip muscle requirements during gait. We hypothesized that changes in ankle kinetics would be inversely related to hip muscle kinetics. Ten healthy subjects walked on a custom split-belt force-measuring treadmill at 1.25m/s. We recorded ground reaction forces and lower extremity kinematic data to calculate joint angles and internal muscle moments, powers and angular impulses. Subjects walked under three conditions: natural pushoff, decreased pushoff and increased pushoff. For the decreased pushoff condition, subjects were instructed to push less with their feet as they walked. Conversely, for the increased pushoff condition, subjects were instructed to push more with their feet. As predicted, walking with increased ankle pushoff resulted in lower peak hip flexion moment, power and angular impulse as well as lower peak hip extension moment and angular impulse (p<0.05). Our results emphasize the interchange between hip and ankle kinetics in human walking and suggest that increased ankle pushoff during gait may help to compensate for hip muscle weakness or injury and reduce hip joint forces.