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.     

Influence of infrapatellar and suprapatellar straps on quadriceps muscle activity and onset timing during the body-weight squat

The use of knee braces for the treatment of patellofemoral pain syndrome (PFPS) is widely documented, yet the mechanism by which such braces alleviate knee pain remains unclear. This study attempted to clarify this issue by simplifying the brace to the level of only straps. The effectiveness of an infrapatellar strap for PFPS remains controversial, and the use of a suprapatellar strap has not yet been studied. Quadriceps muscle activity and onset timing parameters were measured with surface electromyography (EMG) during a body-weight squat in 19 healthy subjects during 4 different knee-strapping conditions (infra, supra, both, and none). No differences in normalized mean or peak EMG activity in any part of the quadriceps were found. The onset timing of the vastus lateralis (VL) was significantly delayed when using an infrapatellar strap (p < 0.05) or both straps (p < 0.05) and marginally delayed when using a suprapatellar strap (p < 0.10) in comparison with the no-strap (control) condition. No differences in the vastus medialis oblique (VMO) onset timing or VMO-VL onset timing difference were found among the strapping conditions, although an improvement in timing was noted with the suprapatellar condition. The results provide novel evidence that the application of an infrapatellar strap, suprapatellar strap, or both straps improves quadriceps muscle timing imbalances by delaying VL onset. Because the largest delay in VL onset occurred when wearing both straps, the combined application of an infrapatellar and suprapatellar strap may be the most beneficial in managing patellofemoral pain. Knee straps, unlike braces, are cost effective, nonrestrictive, and can be universally fitted to any knee and based on the results deserve further study in the patellofemoral pain population.     

The relationship between muscle kinetic parameters and kinematic variables in a complex movement

Kinematic variables of the vertical jump (jumping height, jump phase durations and joint angles) were measured on 39 male physical education students. In addition, kinetic parameters of the hip and knee extensors, and of the plantar flexors (maxima voluntary force and its rate of development) were recorded on the same subjects, in isometric conditions. The results demonstrated significant positive correlations between kinetic parameters of the active muscle groups and jumping height (r = 0.217-0.464). The dominant effect on these correlations was due to the knee extensors. Correlations between these parameters and the duration of the jump phases were much weaker. Correlation coefficients between kinetic parameters and limb angles in the lowest body position showed that fast force production in one muscle group was related to a significant decrease in the joint angles of distant body segments. Multiple correlation coefficients between leg extensor parameters and kinematic variables (ranging between 0.256 for the duration of the counter-movement phase and 0.616 for jump height) suggested that kinetic parameters could explain more than a quarter of the variability of this complex human movement. Therefore, the conclusion was drawn that an extended set of measurements of the relevant musculo-skeletal system parameters could predict a considerable amount of the variability of human movement. However, high correlation coefficients between the same kinetic parameters of different muscle groups suggest that not all active muscle groups have to be included in the measurements.     

Isometric squat force output and muscle activity in stable and unstable conditions

The purpose of this study was to assess the effect of stable vs. unstable conditions on force output and muscle activity during an isometric squat. Nine men involved in recreational resistance training participated in the investigation by completing a single testing session. Within this session subjects performed isometric squats either while standing directly on the force plate (stable condition, S) or while standing on inflatable balls placed on top of the force plate (unstable condition, U). Electromyography (EMG) was recorded during both conditions from the vastus lateralis (VL), vastus medialis (VM), biceps femoris (BF), and medial gastrocnemius (G) muscles. Results indicated peak force (PF) and rate of force development (RFD) were significantly lower, 45.6% and 40.5% respectively, in the U vs. S condition (p < or = 0.05). Average integrated EMG values for the VL and VM were significantly higher in the S vs. U condition. VL and VM muscle activity was 37.3% and 34.4% less in U in comparison to S. No significant differences were observed in muscle activity of the BF or G between U and S. The primary finding in this investigation is that isometric squatting in an unstable condition significantly reduces peak force, rate of force development, and agonist muscle activity with no change in antagonist or synergist muscle activity. In terms of providing a stimulus for strength gain no discernable benefit of performing a resistance exercise in an unstable condition was observed in the current study.     

Comparison of hamstring and quadriceps femoris electromyographic activity between men and women during a single-limb squat on both a stable and labile surface

The purpose of this study was to determine if women are quadriceps dominant and men are hamstring dominant during the performance of a partial single-leg squat (SLS) on both a stable and labile ground surface against body weight resistance. Thirty healthy participants (15 men and 15 women) performed an SLS on both a stable surface and a 6.4-cm-thick vinyl pad. Surface electromyographic (EMG) recordings were obtained from the quadriceps femoris and hamstring muscles during the extension phase of the SLS. Statistical analysis revealed that women produced 14% more EMG activity (p = 0.04) in their quadriceps than the men during the SLS on a stable surface, whereas the men generated 18% more EMG activity (p = 0.04) in their hamstrings than the women during the SLS on a labile surface. Additionally, we found a statistically significant sex effect (p = 0.048) for the hamstring/quadriceps (H/Q) EMG ratio, which was 2.25 and 0.62, respectively, for men and women on the stable surface and 2.52 and 0.71, respectively, on the labile surface. We concluded that women are quadriceps dominant and men are hamstring dominant during the performance of SLS against body weight resistance on either a stable or labile surface condition. During an SLS, men showed an H/Q ratio approximately 3.5 times larger than their female counterparts, suggesting that men activate their hamstrings more effectively than women during an SLS. According to our data, the SLS may not be an ideal exercise for activating the hamstring muscles in women without additional neuromuscular training techniques, because women are quadriceps dominant during the SLS.     

Laryngeal activity during upright vs. supine swallowing.

Previous investigations of human pharyngeal muscle activation patterns during swallowing found a relatively invariant muscle activation onset sequence in the upright position. However, different gravitational forces influence a liquid bolus when supine and could modify the central timing control of laryngeal airway protection during swallowing. The purpose of this study was to determine whether laryngeal muscle onset timing during swallowing differed between the supine and upright positions. Nine subjects performed six swallowing trials with a 2-ml water bolus in each position. Simultaneous electromyographic recordings were obtained from the submental complex (SMC) and the right and left thyroarytenoid (TA) muscles. Regardless of body position, the timing, amplitude, and duration of the TA muscles did not vary relative to the SMC. Therefore, the sequence of TA muscle activation relative to the SMC during swallowing appeared unaffected by gravitational influences.     

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.     

The effects of two different arm positions and weight status on select kinematic variables during the bodyweight squat

The bodyweight squat is a common movement and is safe and effective. There are many variations and techniques, but little research has explored alterations of the movement. The purpose of this study was to examine the effects of 2 arm positions on select kinematic variables during the bodyweight squat. The participants were classified as normal-weight (NW: n = 17, height: 1.67 ± 0.06 m, weight: 61.25 ± 6.90 kg, body mass index [BMI]: 21.92 ± 1.68) or overweight (OW: n = 11, height: 1.68 ± 0.06 m, weight: 88.91 ± 16.86 kg, BMI: 31.64 ± 6.06) according to BMI. The participants completed a bodyweight squat with the arms held at the sides (AP1) followed by a bodyweight squat with the arms held at shoulder level (AP2). Reflective markers were placed on the shoulder, hip, knee, base of the fifth toe, and heel. Data were recorded and analyzed using Peak 9. Trunk and knee flexion was analyzed using separate repeated measures analyses of variance. Overweight participants exhibited reduced knee (OW: 75.56 ± 17.94°; NW: 83.73 ± 13.03°; p < 0.05) and trunk flexion (OW: -78.18 ± 17.72°; NW: -90.65 ± 17.57°; p = 0.05). Holding the arms at shoulder level resulted in greater knee flexion (AP1: 80.81 ± 15.17°; AP2: 86.31 ± 15.21°; p < 0.01). Both weight status and arm position affected the range of motion in the bodyweight squat. Using an arms-up position should be considered, especially for the OW population, to increase the benefits of the bodyweight squat by increasing the range of motion.     

The reliability of linear position transducer and force plate measurement of explosive force-time variables during a loaded jump squat in elite athletes

The best method of assessing muscular force qualities during isoinertial stretch shorten cycle lower body movements remains a subject of much debate. This study had 2 purposes: Firstly, to calculate the interday reliability of peak force (PF) measurement and a variety of force-time measures, and, secondly, to compare the reliability of the 2 most common technologies for measuring force during loaded jump squats, the linear position transducer (PT), and the force plate (FP). Twenty-five male elite level rugby union players performed 3 rebound jump squats with a 40-kg external load on 2 occasions 1 week apart. Vertical ground reaction forces (GRFs) were directly measured via an FP, and force was differentiated from position data collected using a PT. From these data, a number of force-time variables were calculated for both the FP and PT. Intraclass correlation coefficient (ICC), coefficient of variation (CV), and percent change in the mean were used as measures of between-session reliability. Additionally, Pearson's product moment correlation coefficients were used to investigate intercorrelations between variables and technologies. Both FP and PT were found to be a reliable means of measuring PF (ICC = 0.88-0.96, CV = 2.3-4.8%), and the relationship between the 2 technologies was very high and high for days 1 and 2, respectively (r = 0.67-0.88). Force-time variables calculated from FP data tended to have greater relative and absolute consistency (ICC = 0.70-0.96, CV = 5.1-51.8%) than those calculated from differentiated PT data (ICC = 0.18-0.95, CV = 7.7-93.6%). Intercorrelations between variables ranged from trivial to practically perfect (r = 0.00-1.00). It was concluded that PF can be measured reliably with both FP and PT technologies, and these measurements are related. A number of force-time values can also be reliably calculated via the use of GRF data. Although some of these force-time variables can be reliably calculated using position data, variation of measurement is generally greater when using position data to calculate force.     

Comparison of muscle force,muscle endurance,and electromyogram activity during an expedition at high altitude

Handgrip force (HF), maximal pinch force (MF), muscle endurance (ME), and the median power frequency (MdPF) of the activity shown in the electromyogram (EMG) were studied at various altitudes in eight normal healthy subjects. MF and ME were measured between the index finger and thumb, and all measurements were obtained at altitudes ranging from 610 to 4860 m during an expedition in the Qinghai Plateau in China. With the change in altitude HF, ME, and MF showed no significant change. Compared to the MdPF at 2260 m on ascent, the MdPF at other altitudes showed a significant decrease (P<0.01). Thus, we conclude that muscle performance (HF, MF, and ME) was not affected by the environment at high altitude. However, MdPF was affected and the mean MdPF at 610 m after the expedition did not recover to initial values of MdPF. We suggest these results may have been affected by fatigue and chronic exposure to the hypobaric hypoxic environment, since the members of the expedition party expressed feelings of sluggishness and fatigue after the expedition.     

Comparison of muscle force production using the Smith machine and free weights for bench press and squat exercises

The Smith machine (SM) (vertical motion of bar on fixed path; fixed-form exercise) and free weights (FWs) (free-form path) are commonly used strength training modes. Exercisers may need to alternate between types of equipment, depending on testing, training, rehabilitation, and/or the exercisers' goals. The purposes of this study were to compare muscle force production for SM and FWs using a 1 repetition maximum (1RM) for the parallel back squat and supine bench press exercises and to predict the 1RM for one mode from 1RM on the other mode. Men (n = 16) and women (n = 16) alternately completed 1RM testing for squat and bench press using SM and FWs. Analyses of variance (type of equipment x sex) and linear regression models were calculated. A significant difference was found between bench press and squat 1RMs for each mode of equipment for all participants. The squat 1RM was greater for the SM than the FWs; conversely, the bench 1RM was greater for FWs than the SM. When sex was considered, bench 1RM for FWs was greater than SM for men and women. The squat 1RM was greater for SM than FWs for women only. The 1RM on one mode of equipment was the best predictor of 1RM for the other mode. For both sexes, the equation SM bench 1RM (in kilograms) = -6.76 + 0.95 (FW bench 1RM) can be used. For women only, SM squat 1RM (in kilograms) = 28.3 + 0.73 (FW squat 1RM). These findings provide equations for converting between SM and FW equipment for training.     

Energy expenditure during bench press and squat exercises

Despite the popularity of resistance training (RT), an accurate method for quantifying its metabolic cost has yet to be developed. We applied indirect calorimetry during bench press (BP) and parallel squat (PS) exercises for 5 consecutive minutes at several steady state intensities for 23 (BP) and 20 (PS) previously trained men. Tests were conducted in random order of intensity and separated by 5 minutes. Resultant steady state VO2 data, along with the independent variables load and distance lifted, were used in multiple regression to predict the energy cost of RT at higher loads. The prediction equation for BP was Y' = 0.132 + (0.031)(X1) + (0.01)(X2), R2 = 0.728 and S(xy) = 0.16; PS can be predicted by Y' = -1.424 + (0.022)(X1) + (0.035)(X2), R2 = 0.656 and S(xy) = 0.314; where Y' is VO2 X1 is the load measured in kg and X2 is the distance in cm. Based on a respiratory exchange ratio (RER) of 1.0 and a caloric equivalent of 5.05 kcal x L(-1), VO2 was converted to caloric expenditure (kcal x min(-1)). Using those equations to predict caloric cost, our resultant values were significantly larger than caloric costs of RT reported in previous investigations. Despite a potential limitation of our equations to maintain accuracy during very high-intensity RT, we propose that they currently represent the most accurate method for predicting the caloric cost of bench press and parallel squat.     

The effect of loading on kinematic and kinetic variables during the midthigh clean pull

The ability to develop high levels of muscular power is considered a fundamental component for many different sporting activities; however, the load that elicits peak power still remains controversial. The primary aim of this study was to determine at which load peak power output occurs during the midthigh clean pull. Sixteen participants (age 21.5 ± 2.4 years; height 173.86 ± 7.98 cm; body mass 70.85 ± 11.67 kg) performed midthigh clean pulls at intensities of 40, 60, 80, 100, 120, and 140% of 1 repetition maximum (1RM) power clean in a randomized and balanced order using a force plate and linear position transducer to assess velocity, displacement, peak power, peak force (Fz), impulse, and rate of force development (RFD). Significantly greater Fz occurred at a load of 140% (2,778.65 ± 151.58 N, p < 0.001), impulse within 100, 200, and 300 milliseconds at a load of 140% 1RM (196.85 ± 76.56, 415.75 ± 157.56, and 647.86 ± 252.43 N·s, p < 0.023, respectively), RFD at a load of 120% (26,224.23 ± 2,461.61 N·s, p = 0.004), whereas peak velocity (1.693 ± 0.042 m·s, p < 0.001) and peak power (3,712.82 ± 254.38 W, p < 0.001) occurred at 40% 1RM. Greatest total impulse (1,129.86 ± 534.86 N·s) was achieved at 140% 1RM, which was significantly greater (p < 0.03) than at all loads except the 120% 1RM condition. Results indicate that increased loading results in significant (p < 0.001) decreases in peak power and peak velocity during the midthigh clean pull. Moreover, if maximizing force production is the goal, then training at a higher load may be advantageous, with peak Fz occurring at 140% 1RM.     

Comparison of muscle activation levels during arm abduction in the plane of the scapula vs. proprioceptive neuromuscular facilitation upper extremity patterns

This study quantified activation of 8 muscles of the shoulder, trunk, and back during standing performance of (a) arm abduction in the plane of the scapula (scaption), (b) proprioceptive neuromuscular facilitation (PNF) diagonal 1 flexion (D1F), and (c) PNF diagonal 2 flexion (D2F) while lifting a dumbbell with the dominant hand. Twelve men (26.1 ± 4.4 years) and 13 women (24.5 ± 1.9 years) volunteered to participate. Electromyographic signals were collected with DE-3.1 double-differential surface electrodes at a sampling frequency of 1,000 Hz. Electromyographic signals were normalized to peak activity in the maximum voluntary isometric contraction (MVIC) trial and expressed as a percentage. One-way repeated-measures analysis of variance with Bonferroni corrections (α = 0.05) examined muscle activation patterns across the 3 conditions. For the middle trapezius, average activation was greater (p < 0.001) for D2F (70.5 ± 23.4% MVIC) than D1F (46.4 ± 19.6% MVIC). Lower trapezius average activation was greater (p < 0.001) for D2F (55.3 ± 23.8% MVIC) than D1F (40.1 ± 16% MVIC). The anterior deltoid showed greater activation (p = 0.009) for scaption (92.4 ± 26% MVIC) than D1F (74.4 ± 21.4% MVIC). The erector spinae showed greater activation for D2F (34.2 ± 12% MVIC; p < 0.001) and D1F (41.7 ± 21.4% MVIC; p < 0.001) than scaption (14.5 ± 12.3% MVIC). During D2F and scaption, all 6 muscles of the shoulder complex demonstrated very high activation levels (>60% MVIC) with the exception of the lower trapezius (55% MVIC). In contrast, erector spinae and external oblique muscles exhibited moderate activation (21-40% MVIC) during arm elevation. The 6 muscles of the shoulder complex displayed high to very high muscle activation at a level appropriate for strength training during all 3 exercise conditions.     

Comparison of weighted jump squat training with and without eccentric braking

The purpose of this study was to investigate the effect of weighted jump squat training with and without eccentric braking. Twenty male subjects were divided into two groups (n = 10 per group), Non-Braking Group and Braking Group. The subjects were physically active, but not highly trained. The program for Non-Braking Group consisted of 6 sets of 6 repetitions of weighted jump squats without reduction of eccentric load for 8 weeks. The training program for the Braking Group consisted of the same sets and repetitions, but eccentric load was reduced by using an electromagnetic braking mechanism. Jump and reach, countermovement jump, static jump, drop jump, one repetition maximum half squat, weighted jump squat, and isometric/isokinetic knee extension/flexion at several different positions/angular velocities were tested pre- and posttraining intervention. The Non-Braking Group exhibited greater improvement in peak torque during isokinetic concentric knee flexion at 300 degrees/s [Non-Braking Group: (mean +/- SD) 124.0 +/- 22.6 Nm at pre- and 134.1 +/- 18.4 Nm at posttraining, and Braking Group: 118.5 +/- 32.7 Nm at pre- and 113.2 +/- 26.7 Nm at posttraining]. Braking Group exhibited superior adaptations in peak power relative to body mass during weighted jump squat [Non-Braking Group: (mean +/- SD) 49.1 +/- 8.6 W/kg at pre- and 50.9 +/- 6.2 W/kg at posttraining, and Braking Group: 47.9 +/- 6.9 W/kg at pre- and 53.7 +/- 7.3 W/kg at posttraining]. It appears that power output in relatively slow movement (weighted jump squat) was improved more in the Braking Group, however strength in high velocity movements (isokinetic knee flexion at 300 degrees/s) was improved more in Non-Braking Group. This study supports load and velocity specific effects of weighted jump squat training.     

Acute effects of heavy- and light-load squat exercise on the kinetic measures of vertical jumping

This study examined the acute performance enhancing effects of a single light-load, high-velocity or heavy-load, low-velocity squat intervention set (SIS) on stimulating activity-dependent postactivation potentiation and thereby increasing vertical jumping performance. Jump performance was assessed using 4 dependent variables: net impulse, time of ground contact, and normalized peak and normalized minimum vertical ground reaction force. Resistance-trained subjects (n = 30) attended 3 independent sessions separated by 3 to 7 days. The first session served for familiarization and to determine each subject's 1 repetition maximum (1RM) in the squat. In the 2 testing sessions, subjects performed 2 countermovement jump (CMJ) sets, followed by a single SIS and then a final CMJ set. A CMJ set consisted of 3 maximal effort jumps. The testing sessions were identical except for SIS intensity, which was 40% of 1RM for 1 session and 80% of 1RM for the other. The order of the 2 testing sessions was counterbalanced within subjects. The 4 dependent variables were reduced for every jump. No significant changes were observed from pre- to post-testing in either SIS condition, nor were there any differences between the heavy and light SIS loading condition. Reasons for the lack of performance enhancement can be attributed to postactivation potentiation stimulated by the SIS being insufficient in magnitude or dissipating before post-testing. This may have been due to a submaximal workload of 50% during the SIS, insufficient movement pattern specificity between the squat exercise and a CMJ, or rest intervals of excess duration. A single SIS provides no benefit to a warm-up protocol under the current conditions.     

Analysis of biomechanical quantities during a squat jump: evaluation of a performance index

In this study, a procedure for evaluating the performance of an athlete in a squat jump has been developed. The athletes were divided into 2 categories according to their level of merit: elite athletes and non-elite athletes. In some of the subjects, the vertical component of acceleration during the squat jump was acquired with a uniaxial accelerometer. The acceleration-time curves obtained for each category of athletes were analyzed. Some analysis parameters suitable for establishing an athletic training level index were determined. A threshold value for this index that can be used to check gesture learning was also established, allowing the index to be used as a parameter for defining sport performance in a squat jump; thus it can also be used, during the training of an athlete, as the performance index to which reference should be made.