Muscle Ventures Video Analysis

In this squat analysis (Quicktime ipod compatible, 12MB; Google streaming flash video), we look at Bud Gibson's and my (Nancy's) squat form from the front.

As Gibson and I progressed through the medium week (75 and 80% of 1RM) and the high week (80 and 85% of 1RM) I began to develop knee pain on the lateral aspect of my left patella.  Viewing the squat from the front can give some good insight as to why.  I also thought it would be interesting to see how completely different we perform the same movement.

As you watch me (Nancy) complete my 5th set of 5 reps there are certain imbalances that become quite clear.  I begin the squat with a good stance-feet and knees pointed forward.  Repetition #1 is pretty smooth because I haven't dropped down low enough yet.  In rep #2 you begin to see the arch of my right foot drop towards the floor.  In rep #3 the imbalances become even more clear.  My arch once again drops to the floor and this, in turn, pulls my knee in toward the midline of my body (adduction).  This is increasingly more apparant in reps #4 and rep #5.  The adduction of my right knee makes it virtually impossible for my right hip to stabilize properly.  I therefore involuntarily shift my weight to the left leg so I can ascend out of the squat.  This is captured quite nicely in the photo  at the left.   You can clearly see that  my weight is shifted and my left leg is doing much of the work.

These  movement  imbalances point to specific weak muscles and tight muscles.   They are:

Let's look at  Gibson's squat.   His stance from the beginning clearly shows what is tight on Bud.  His feet are turned out and his knee's are pointing outward (abducting).  The photo at the left shows this tightness.   As you watch Gibson complete his 5th set of five squats there is only one other imbalance that occurs.  As Bud is transitioning from the lowest point in his squat and beginning to ascend his arches tend to flatten (watch his feet carefully).  This is not surprising given the tightness in his hips and this is consistent throughout his set. 

Gibson's tight muculature indicates it's own set of imbalances.  They are:

   Obviously both Gibson and I have some work to do to correct our imbalances.  This shows the importance of neuromuscular efficiency and how tight or weak muscles can affect more than just the joint they act upon. 

Additional

• Here is an excellent example of how an imbalance in one joint can affect areas of the body it does not directly act upon.
• This may provide a better understanding of the piriformis muscle.
• Look here for further information on the peroneal muscle.
  
• The Gluteus Medius is a small but rather important stabilizer of the hip