Muscle Ventures Video Analysis

In this video analysis (Quicktime ipod compatible, 12.5MB; Google streaming flash video), Nancy Arnold and I (Bud) try the somewhat controversial Smith squat. If you've followed our squatting series, you know that we have been working quite a bit on achieving greater squat depth. The Smith machine removes the balance element from the squat, making it easier to achieve greater squat depth.

There are a number of advantages to achieving greater squat depth. First, as explained in Serious Strength Training, the book we are following, the longer range of motion means more impact on the individual muscle fibers involved in the exercise. Second, more muscles are involved, in particular the gluteus. Since our current program calls for a limited number of exercises, we want to get the most out of each one.

However, the Smith has the noted drawback of forcing a specific arc of motion that may be unnatural to the lifter such that Chris Dorr has recently compared it to a bear trap. Further, by removing balance elements, the Smith machine removes some of the functional benefits of the exercise.

As Nancy and I demonstrate in the strip of pictures on the left, the Smith squat is performed much like a regular squat. We are both able to achieve below parallel depth at weights that approach our free bar targets. In the video, you'll note that shortly into Nancy's set we have to drop weight a bit. Her depth is even better afterward. As for me, I get good depth, but my general lack of flexibility continues to show.

As for the forced arc of motion, I did feel locked in. However, I found the exercise went better if I used the habits I learned doing squats with the free bar. Both Nancy and I view the Smith as a tactical move. We have ordered Eric Cressey's Magnificent Mobility video and plan on continuing to work on free bar squats.

Additional Links

• EXRX, a noted quality exercise site, provides a thoughtful analysis of the Smith squat, essentially taking the view that it can serve useful roles and removes some of the free squat's difficulties.
• Many athletes have flexibility issues with squats, and it may not always be possible to achieve full depth.
• Dynamic stretching, as also recommended by Cressey, appears the best way to resolve squat flexibility issues. Achieving high flexibility may not always be desirable.

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

Nancy and I (Bud) performed another squat depth analysis to mark our 80% 1RM attempts (ipod compatible Quicktime, 12 MB; Streaming Google flash video). We both hit just about parallel, a little above or below. We're measuring parallel against the cross bar you see in the picture strip at the left.

To help readers make their own assessment, we've drawn one yellow line on the crossbar and another mid-thigh demonstrating where we think the bone is. One measure of parallel uses the imputed position of the bone. The other looks at the top of the thighs. By the top of the thighs measure, we're way off. By the mid-thigh measure, we're just about there. Our goal is to go lower.

We discuss a little bit our strategy at the beginning of the analysis. We do lot of loosening and then some low weight practice runs. We're doing better than we did on our first 1RM attempts. We'll see if we can get it down some more.