DU S&C Squat Progression

Denison University Strength & Conditioning Squat Progression
Group Work Bodyweight Squat Isometric Hold
Stations
1.)Assisted Rack Squat
2.)Facing Wall Squat
3.)Concentric/Eccentric Box Squat
4.)Four Position Dowel Rod Squat: Hands Free, Back, Thigh, OH

WHY WE SQUAT PARALLEL AT DENISON
POSTERIOR CHAIN DEVELOPMENT
- The Glutes and Hamstrings are not fully engaged until the athlete attains a parallel position.
- The Glutes play a significant role in hip extension during running and jumping.
- Not squatting parallel can place overemphasis on the quads and de-emphasize the role of the hamstrings
INJURY PREVENTION
- Squatting parallel develops the stabilizing muscles of the knee more efficiently
- Squatting parallel enhances strength at a greater range of motion
- Squatting parallel helps minimize the gap between quad to hamstring strength ratio
LEAN BODY MASS GAIN
- Squatting to parallel means a greater range of motion, thus increasing the:
Motor units and muscles fibers being recruited
Time under tension, which increases total work done within the same rep
Joint Angle, which enhances the stretch reflex and connective tissue strength
FLEXIBILITY
- Squatting to parallel can increase the athletes functional flexibility
- Squatting to parallel helps the athletes become more comfortable and confident when bending his/her knees in sport
- Squatting to parallel addresses some problems of playing low and enables the athlete to change direction more efficiently
SAFETY
- Squatting with a limited range of motion will increase the weight lifted by the athlete.
This in turn, will greatly increase the axial load on the spine
This will also place much more stress on the knee due to the limited degree of flexion

Athletes unable to squat parallel because of postural alignment or lack of experience will be labeled as a PUTS athlete. PUTS stands for Physically Unable To Squat. These athletes will be given alternative exercises additional commitments and extended teaching progressions to address these technique and postural discrepancies.

Category:

Sports

Tags:

• Denison
• strength
• conditioning
• DU
• S&C
• Squat
• progression
• teaching

[Krindell12]

Do you think it would be beneficial to incorporate additional exercises to emphasize the stability of the abdominals and low back to stabilize the spine? Do you ever use any of these exercises as part of the specific warm up or warm up sets?