Sign up to stay informed
with our latest news
with our latest news
| First Name | |
| Last Name | |
| Email Address | |
| Country | |
Copyright © 2004 Revolution Fitness LLC All Rights Reserved
Terms / Disclaimer / Privacy Notice
Terms / Disclaimer / Privacy Notice
Breaking Down The Goblet Squat Part Three
If you have been following the Goblet Squat series of newsletters and videos then you probably have a good idea of how and why you should include Goblet squats into your training. In this final part three video we want to discuss the importance of the following aspects of squatting:
2) TIMING OF THE HIPS AND SHOULDERS
1) BREATHING
There are essential two types of breathing that one can employ while exercising or performing rhythmical movement. The first type of breathing is:
ANATOMICAL BREATHING: you exhale when the body gets compressed (flexion of the spine). You INHALE when the body expands (extension). This is what happens most Yoga movements.
BIOMECHANICAL BREATHING: is the exact opposite of anatomical breathing. When your body becomes compressed you already have INHALED to create intra-abdominal pressure which creates a bubble of stability and rigidity in the lumbar spine. You exhale forcefully when you expand the body. This is the type of breathing we use for goblet squats, deadlifts, swings, snatches and most kettlebell movements.
What that means is that before you descend into the goblet squat you are going to take a sharp sniff of air into your abdomen. Then you will descend into the squat not releasing any of the air you have previously sniffed in. On the ascent you will forcefully grunt and exhale. Now keep in mind that this forced exhale is an aggressive action. It is not a passive or weak breath. You should feel the diaphragm contract against the tension in your abdomen.
2) TIMING OF THE HIPS AND SHOULDERS
It is critically important that when you ascend up in the squat from the bottom position that you move the HIPS and SHOULDERS at the same time. A rookie squatter will either move his shoulders first (overloading the back) or will move the hips up in the air (straighten the legs) first and then end by bringing the shoulders up and into an erect position. Both extremes are wrong and are dangerous habits to learn especially when under load.
The ideal timing is to move the hips and shoulders at the exact same time as you ascend. This ensures that the load is efficiently transfered through the hip, pelvis and trunk, involving all of the muscles of the body in a smooth and harmonious fashion.
Study the video, apply and enjoy!!!
Comments? Thoughts? e-mail: revoinfo@revolutionlajolla.com
That's correct, for the entire month of April you will be able to come and take classes every Tuesday Night from 6:30pm to 7:30pm at the downtown La Jolla LuLuLemon clothing store. Come and learn the most effective form of exercise available today as well as learn from some of the nations Top Russian Kettlebell Certified Coaches. Why should you attend these classes?
- Learn how to successfully perform the foundational kettlebell movements such as the Swing / Goblet Squat / Deadlift / Turkish Get Up
- Top Instruction from Top Instructors
- Learn workout tips that will guarantee FAT LOSS
- Get special discounts on Revolution Training and Class packages
- Have tons of FUN at LuLu lemon with a fitness oriented group of people
Tuesday April 5 - 6:30pm
Tuesday April 12 - 6pm to 7pm at Revolution Fitness
7447 Girard Ave / La Jolla, CA 92037 (Lululemon will be re-modeling their store that day)
Tuesday April 19 - 6:30pm
Tuesday April 26 - 6:30pm
Address: LuLulemon Athletica
7835 Girard Ave
La Jolla, CA 92037
phone-858-459-4407
7835 Girard Ave
La Jolla, CA 92037
phone-858-459-4407
On another note we wanted to respond to an e-mail we received from someone regarding our first video and newsletter about the Goblet Squat. Here is what he wrote:
“Have you ever been to a third world country and noticed how young, middle aged and old people sit in a squat position to eat, rest and to socialize? Those people don't seem to suffer from the nagging HIP, LOW BACK and KNEE disorders that we do in this country.” - "Yes but these people (third world country) are not doing it in set/reps at a time and they don’t have a weight over their shoulders. They mostly stay in a static position. I deep squat is Ok for people with the goal of power lifting and their structure will weed out the one who can and cannot do it. The majority of people only need to go parallel to avoid knee hyper flexion and condyle forces placed at the knee. This is why trainers don’t get it. One person says one thing and another trainer says something else. We must remember GOALS and who/when should the client do it and don’t forge the RISK VS. BENETIFS of our choices."
This person makes some great comments about goals and that we must remember to qualify the client. We agree completely. The part of the e-mail that I disagree with is this, "The majority of people only need to go parallel to avoid knee hyper flexion and condyle forces placed at the knee."
We don't agree with this is because he is implying that putting forces through the condyles (ends of your bones) is a bad thing. Hmmm.. let me see......any type of squatting and lunging or any leg movement places forces through the body (bones, tendons, ligaments, fascia,muscles) because of gravity. Now we do agree with the fact that there shouldn't be excessive force or trauma at any one joint but if he had watched the video carefully he would have noticed that we taught the goblet squat in such a manner as to AVOID excessive knee involvement. We taught to sit back and down which takes stress off the knees. We have had many clients told by medical professionals that they could not squat because of their knee pain when in reality the REAL problem was the WAY in which they squatted. Proper squatting technique as we demonstrated in the Goblet Squat puts more forces into the hips joints which is where we have access to strength, power and safety. We do agree that if someone has pain or limitation they should modify the way they squat but they still need to squat and we fully stand by the notion that getting the hips involved is a good thing.
He also says "the majority of the people only need to go to parallel in the squat" Not true. The majority of people need to be TAUGHT how to SAFELY and EFFECTIVELY squat deep. Even if someone doesn't really need to squat deep that doesn't give them a legitimate reason to lose their hip, knee and ankle range of motion. It really is a USE IT or LOSE IT issue. We will stick to our original statement that deep squatting is better than shallow squatting in healthy individuals. Of course in the presence of pain things change considerably and medical Get people to MOVE BETTER and they will SQUAT DEEPER and SAFER!!!
“Have you ever been to a third world country and noticed how young, middle aged and old people sit in a squat position to eat, rest and to socialize? Those people don't seem to suffer from the nagging HIP, LOW BACK and KNEE disorders that we do in this country.” - "Yes but these people (third world country) are not doing it in set/reps at a time and they don’t have a weight over their shoulders. They mostly stay in a static position. I deep squat is Ok for people with the goal of power lifting and their structure will weed out the one who can and cannot do it. The majority of people only need to go parallel to avoid knee hyper flexion and condyle forces placed at the knee. This is why trainers don’t get it. One person says one thing and another trainer says something else. We must remember GOALS and who/when should the client do it and don’t forge the RISK VS. BENETIFS of our choices."
This person makes some great comments about goals and that we must remember to qualify the client. We agree completely. The part of the e-mail that I disagree with is this, "The majority of people only need to go parallel to avoid knee hyper flexion and condyle forces placed at the knee."
We don't agree with this is because he is implying that putting forces through the condyles (ends of your bones) is a bad thing. Hmmm.. let me see......any type of squatting and lunging or any leg movement places forces through the body (bones, tendons, ligaments, fascia,muscles) because of gravity. Now we do agree with the fact that there shouldn't be excessive force or trauma at any one joint but if he had watched the video carefully he would have noticed that we taught the goblet squat in such a manner as to AVOID excessive knee involvement. We taught to sit back and down which takes stress off the knees. We have had many clients told by medical professionals that they could not squat because of their knee pain when in reality the REAL problem was the WAY in which they squatted. Proper squatting technique as we demonstrated in the Goblet Squat puts more forces into the hips joints which is where we have access to strength, power and safety. We do agree that if someone has pain or limitation they should modify the way they squat but they still need to squat and we fully stand by the notion that getting the hips involved is a good thing.
He also says "the majority of the people only need to go to parallel in the squat" Not true. The majority of people need to be TAUGHT how to SAFELY and EFFECTIVELY squat deep. Even if someone doesn't really need to squat deep that doesn't give them a legitimate reason to lose their hip, knee and ankle range of motion. It really is a USE IT or LOSE IT issue. We will stick to our original statement that deep squatting is better than shallow squatting in healthy individuals. Of course in the presence of pain things change considerably and medical Get people to MOVE BETTER and they will SQUAT DEEPER and SAFER!!!
FREE KETTLEBELL CLASSES AT LULULEMON ATHLETICA IN LA JOLLA
When: Saturday May 21, 2011
Where: La Jolla, CA
Taught by:
Doug Nepodal Senior RKC
Yoana Snideman RKC TL
Franz Snideman RKC TL
Do you have what it takes to become an HKC Certified Instructor?
CLICK HERE FOR MORE INFO ON THE HKC
Where: La Jolla, CA
Taught by:
Doug Nepodal Senior RKC
Yoana Snideman RKC TL
Franz Snideman RKC TL
Do you have what it takes to become an HKC Certified Instructor?
CLICK HERE FOR MORE INFO ON THE HKC
HARDSTYLE KETTLEBELL CERTIFICATION
