Biomechanics and Muscular Recruitment During the Barbell Back Squat
The squat is a fundamental closed kinetic chain exercise that is inclusive in nearly all strength and conditioning periodized programmes (Comfort & Kasim, 2007). An athletes stance in the barbell back squat determines the muscular recruitment and movement patterns during the lift (Braidot et al., 2007). The back squat is a compound movement, with biomechanical and neuromuscular similarities relating to most sport movements. The main muscles involved in the squat are bi-articulating muscles such as the hamstrings (semitendinosus, semimembranosus and biceps femoris) and the quadriceps muscle (rectus femoris) (Savelberg & Meijer, 2003). But other mono-articular and synergist muscles have important roles in the movement, for example the rest of the quadriceps group (vastus lateralis, vastus medialis and vastus intermedius) which have a primary role in knee extension (Hof, 2001). Squat stance can depend on the training purpose. Most power lifters squat using a wide stance, as it allows them to increase hip displacement (Swinton et al., 2012) and achieve depth with a greater load. But if an Olympic weightlifter was to squat with a wide stance, the neurological patterning of their movements for the clean and jerk and snatch would be compromised. Although varying squat stance widths and foot angles are employed in training according to an athletes goals and preferences, the efficacy of one stance over another is unclear. Baechle and Earl (2008) break the squat down into three stances; narrow, medium and wide; with each being normalised to feet position in relation to shoulder width. Narrow stance is considered as your feet being less than 75% of your shoulder width, with wide stance being considered as your feet being 120% of your shoulder width, and medium in between the measurements for narrow and wide. Some literature only differentiate 2 20052851
between narrow and wide, and dont include medium as a stance for the squat (McCaw & Melrose, 1999; McKean et al., 2010). The wide stance for squatting allows for greater posterior displacement of the hips, less anterior tracking of the knee and decreased plantar flexion of the ankle (Escamilla, Fleisig, Zheng, et al., 2001). Illiopsoas, sartorious and rectus femoris recruitment increases in the wide stance and allows for greater hip flexion in the eccentric portion of the movement (Hollman et al., 2012). An increase in abduction and lateral rotation from the thigh in the descent is due to the tensor fasciae latae, gluteus medius and gluteus minimus, which all have a proximal attatchment at the illium(Nelson-Wong et al., 2008). Greater adductor activation is show in the wide stance as an agonist in the ascent phase due to the medial rotation and adduction of the thigh. Increased gluteus activation also occurs from the gluteus maximus as it is a prime mover in hip extension, the concentric part of the squat (Wislff et al., 2004). A greater displacement of the hip would require a greater amount of hip extension, increasing the activation of the gluteus medius and minimus in flexion and gluteus maximus in extension. The narrow stance in the squat has common perceptions in literature to being associated with body building due to the increased quadriceps activation (Stokvis, 2006). But Olympic lifters use the narrow stance as a training tool as well, partially due to their neuromuscular patterning through Olympic lifts (Kipp et al., 2010). Escamille et al. (2001) found that the narrow stance squats does not produce greater knee extension angles than wide stance squats, this means that quadriceps activation through knee extension isnt significantly greater through a narrow stance. Studies on squat stance vary in practicality and relevance, some studies (Fry et al., 2003; Lander et al., 1986) were completed using 2d cameras and found that that while spinal flexion and hip flexion and extension do occur in the sagittal plane, flexion and extension at the knee and ankle only occur in the sagittal plane if the feet are pointing straight ahead. A biomechanical study by Escamilla et al. (2001) wanted to investigate and compare joint and segment angles and ankle, knee, and hip moments and moment arms in the barbell squat with varying stance widths. 39 male powerlifters were recorded at a competition, their movements were filmed during 1RM squatting with various stance widths using several 3 20052851
cameras in order to create a 3D kinematic model. Escamilla et al. (2001) found that the wide stance produced hip flexion increases between 611 more than narrow stance. They also found that the upper leg was 712 more horizontal during wide squat. No significant differences were noted in upper body and core positions. There was also a pattern for increasing time spent in the acceleration phase in wider stance squats, which is an indicator that wider stance squats could provide a greater ballistic training effect for strength adaptations. The researchers found that the most significant differences occurred between the narrow and wide stance groups. At 90 degrees of knee flexion, the hips of the wide stance group flexed approximately 7 degrees more than in the narrow stance group, while the shins were approximately 5 degrees more vertical, the thighs were approximately 12 degrees more horizontal, but the trunk was only 4 degrees more inclined. Escamille et al. (2001) concluded that these changes occurred because the narrow stance squatters had approximately 4-6 cm greater forward knee movement in the direction of the toes compared with the wide stance squat. Escamille et al.(2001) found that the different stance widths only produced different hip extensor moments at 45 degrees of knee flexion, at which point the medium and wide stance squats produced much greater hip extension moments than the narrow stance squat. The study was limited by the specific demographic used as subjects. Non-powerlifters and those of a low training age may display slightly different biomechanics as a result of learning different form for the lift. Furthermore, the ability to compare this study to other studies is limited as the loads used were the subjects 1RM, the kinetics and kinematics of the lifts may differ significantly from other studies in which much lower loads were used. Also, because the powerlifters did not all each perform the three different stance squats, it is not easy to assess accurately whether the different stances led to relatively different hip, knee and ankle angles, as the data may be affected by the strength of the lifters who selected each stance width. Strength and power athletes may achieve increased benefits from wider stance squats, due to the increased acceleration of hip extension from a squat. The narrow squat stance allows forward knee movement of 4-6cm more than the wide stance squatters. An assumption can be made that a wide stance squat may help to reduce knee shear forces. But if you 4 20052851
programme involves is tailored around Olympic lifts then changing the stance from narrow to wide isnt as beneficial, and would not engage in a dynamic correspondence between exercises. For those that are unsure, the difference in muscle activation is not significantly different in either stance of squat from studies that have been produced so a deciding factor is the comfort of the movement. Baechle, T & Earle, R (eds.) (2008) Essentials of Strength Training and Conditioning USA: Human Kinetics. Braidot, A.A., Brusa, M.H., Lestussi, F.E. & Parera, G.P. (2007) Biomechanics of front and back squat exercises. Journal of Physics: Conference Series. Vol. 90: 012009. Comfort, P. & Kasim, P. (2007) Optimizing Squat Technique. Strength and Conditioning Journal. Vol. 29: 10. Escamilla, R.F., Fleisig, G.S., Lowry, T.M., Barrentine, S.W. & Andrews, J.R. (2001) A three- dimensional biomechanical analysis of the squat during varying stance widths. Medicine and Science in Sports and Exercise. Vol. 33: 984998. Escamilla, R.F., Fleisig, G.S., Zheng, N., Lander, J.E., Barrentine, S.W., Andrews, J.R., Bergemann, B.W. & Moorman, C.T. (2001) Effects of technique variations on knee biomechanics during the squat and leg press. Medicine and Science in Sports and Exercise. Vol. 33: 15521566. Fry, A.C., Smith, J.C. & Schilling, B.K. (2003) Effect of knee position on hip and knee torques during the barbell squat. Journal of Strength and Conditioning Research / National Strength & Conditioning Association. Vol. 17: 629633. Hof, A.L. (2001) The force resulting from the action of mono- and biarticular muscles in a limb. Journal of Biomechanics. Vol. 34: 10851089. Hollman, J.H., Hohl, J.M., Kraft, J.L., Strauss, J.D. & Traver, K.J. (2012) Effects of hip extensor fatigue on lower extremity kinematics during a jump-landing task in women: A controlled laboratory study. Clinical Biomechanics. Vol. 27: 903909. Kipp, K., Redden, J., Sabick, M. & Harris, C. (2010) KINEMATIC AND KINETIC PATTERNS IN OLYMPIC WEIGHTLIFTING. International Symposium on Biomechanics in Sports: Conference Proceedings Archive. Vol. 28: 14. [Online] Available from: http://content.ebscohost.com/ContentServer.asp?T=P&P=AN&K=59696374&S=R&D=s3h&Ebsc oContent=dGJyMMvl7ESep644zdnyOLCmr0meprdSrqi4TLGWxWXS&ContentCustomer=dGJyM PGqt0+vqbZPuePfgeyx44Dn6QAA\nhttp://search.ebscohost.com/login.aspx?direct=true&db=s 3h&AN=59696374&site=ehost-live&scope=cite. Lander, J.E., Bates, B.T. & Devita, P. (1986) Biomechanics of the squat exercise using a modified center of mass bar. Medicine and Science in Sports and Exercise. Vol. 18: 469478. McCaw, S.T. & Melrose, D.R. (1999) Stance width and bar load effects on leg muscle activity during the parallel squat. 5 20052851
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