- Image courtesy of benbruno.com
Now, I will not waste your time ranting about how poor of a job was done analyzing joint motion, but just so you know I am not full of crap, I will give you one example.
- Image courtesy of benbruno.com
Second, and going along the same lines as what I just said, if you are actually looking at that picture and trying to determine "hip" motion, you, once again, have to look at the opposite side of the axis and measure to the femur rather than where the spine currently is relative to the femur. Reason being when you stand straight up, as you normally do at the top of a squat, it would be said that you are in a position that is closer to zero degrees of hip flexion rather than 180 degrees of hip flexion. Therefore, just as above, the number of degrees that are assigned to "hip flexion" should be much greater than what is currently presented in the article.
Okay, I tried to hold myself back from a rant. I think I did alright. If not, I apologize, but I felt it was a point that needed to be made. Now, on to the major issue at hand.
So the issue, among other things, of joint motion is brought up in these articles and how during front squats there is "this much joint motion here" and during back squats there is "this much joint motion there", etc. I have already demonstrated how these assessments are not accurately done, but nevertheless you can kind of eyeball it and see what they are talking about even though their numbers are off and therefore their argument is misguided. BUT, but but but but BUT what was COMPLETELY left out of the discussion was 1) placement of the load and 2) direction of the line of force. Without knowing and/or discussing these, any argument being made in regards to muscular participation and requirement as well as the effects of the motion and load on the joints themselves is incomplete and, until this information is taken into consideration, invalid.
Why is the placement of the load and the direction of the force so important to know? These variables help to determine the length of the moment arm (moment) of the resistance at each joint. If you don't know the moment, you cannot determine the amount of torque that is occurring at the joint and, subsequently, you are unable to calculate the joint forces as well as the amount of force that has to be generated by the muscles in order to move that load.
The point that was never discussed in any of the four articles is that there are significantly different moments created to the ankles, knees, hips, and spinal levels, along with every other joint in the body that rests below the placement of the load, when comparing the front squat and back squat, not only at the bottom position, but at every position between the bottom and the top of the movement.
And that, in my opinion, is one of the most important factors that has to be considered when determining whether to prescribe front squats or back squats, or any exercise for that matter, to an individual.
Your Body. Your Training.
Get big or die tryin'.
Charlie Cates, MATs, CSCS
Self Made®, Owner and Founder
Charlie Cates is a Muscle Activation Techniques ® specialist and a strength and conditioning specialist. He is the owner and founder of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP’s. He can be reached via e-mail at charlie@selfmadefitness.com.
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