Is an olympic full squat initiated at the hip or knee? A certain well known strength coach advised that athletes should initiate the squat at the knee to avoid becoming a “back jumper”.
back jumper?
Excessive bending of the back when jumping (slowing you down).
I think I missing something here, so if I’m way off, please forgive me…Why would you want to jump when squatting?
The point being that an athlete who squats (in the weight room) by initiating the movement at the hip instead of the knee, will begin to jump (on the court/field) with excessive bending of the back.
The point being that squatting and jumping are really very different from each other and as long as jumping practice is maintained while squatting, it’s entirely a non-issue.
I think I remember Al Vermeil referencing squatting form and it’s effect on jumping mechanics.
Some things to keep in mind:
Weight training is a general means of developing strength for the purpose of facilitiating the improved expression of the sporting activity. The specific means being those that are the sporting movement itself, and with added resisistance.
The squat, being one of the mothers of all strength builders, strengthens the muscles which contribute to jumping, not jumping itself.
Jumping drills perfect the mechanics of the jump itself.
A big jump is a combination of mainly RFD, Limit strength, and reactive strength. RFD and Reactive strength may developed through plyos and jumps, limit strength must be developed in the weight room.
The strengthening of the posterior chain will greatly aid in the development of jumping ability.
Whether one initiates the first movement of the OL style back squat at the hips or knees, should not effect jumping mechanics. Jumping teaches the body how to jump, squatting teaches the body to be strong. However, when performing the high bar OL style back squat most athletes will tend to bend first at the knees. This is because the high bar OL squat is a quad dominant lift, hence the greater stresses imposed on the quadriceps and patella tendon.
This is in contrast to the low bar power squat, in which the first movement must be at the hips. Hence the greater stress on the posterior chain.
My opinion is that an athlete looking to increase his jumping ability should employ the utilization of all squat variations, as well as plyos, and jumps.
Remember, the sporting activity itself is the best means of perfecting technique, this is followed by the sporting activity with added restitance. These are specific means.
Strength which is developed in the weight room is a general means to improving the sporting activity itself.
Practice your jumps in the exact mechanical fashion in which you wish to jump, and don’t worry about your squatting form influencing your jumping mechanics.
James
olympic @ the knee
powerlifting @ the hip
i drop my butt when doing squats, so i guess im bending my hips first? :rolleyes:
Thanks for the clarification, jman. The strength coach in question was Al Vermeil, who I have a tremendous amount of respect for.
The style of your squat will determine to an extent where you initiate the lift. If you place the bar across your back like a powerlifter(sumo squat style or close to it) then you will involve the gluts and hams more, leading to more hip extension involvement. A classic weight lifting squat with the bar placed higher on the back and a relativley narrow leg stance will lead to more knee joint involvement.
First action in a squat is an anterior tilt at the pelvis. If you don’t, it’s close to impossible to keep your heels on the ground.