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How to Squat seminar replay

The How to Squat seminar originally aired on February 27. 

Click to download the study guide

Time Stamps

0:00 Intro
2:54 Section 1: Anatomy
16:09 Section 2: Force, Torque & Momentum Arms
19:35 Section 3: Basic Biomechanics of the Squat
45:16 Section 4: The Squat Intro (Set Up)
57:17 Section 5: The Walkout
1:01:15 Section 6: Finding Your Stance
1:09:26 Section 7: Bracing Your Core
1:20:10 Section 8: The Descent & Head Position
1:26:32 Section 9: The Ascent & Exploding Up
1:32:55 Section 10: Diagnosing Weaknesses & Ways To Overcome Them
2:04:31 Section 11: Common Issues
2:41:48 Section 12: Warming Up for the Squat
2:56:10 Section 13: Equipment

 

Sources

Aspe. Electromyographic and Kinetic Comparison of the Back Squat and Overhead Squat.

Andersen. Muscle Activation and Strength in Squat and Bulgarian Squat on Stable and Unstable Surface.

Bazyler. The Efficacy of Incorporating Partial Squats in Maximal Strength Training.

Bird. Exploring the Front Squat.

Bloomquist. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.

Boyden. A Comparison of Quadriceps Electromyographic Activity With the Position of the Foot During the Parallel Squat.

Braidot. Biomechanics of front and back squat exercises.

Bressel. Effect of instruction, surface stability, and load intensity on trunk muscle activity.

Bryanton. Quadriceps effort during squat exercise depends on hip extensor muscle strategy.

Bryanton. Effect of Squat Depth and Barbell Load on Relative Muscular Effort in Squatting.

Campbell. A Comparative Electromyographic Study of the Effect of Four Selected Closed Chain Squat Exercises on Vastus Medialis Oblique and Vastus Lateralis.

Chiu. Sitting Back in the Squat.

Chiu. A Teaching Progression for Squatting Exercises.

Clark. Muscle Activation in the Loaded Free Barbell Squat: A Brief Review.

Contreras. A Comparison of Gluteus Maximum, Biceps Femoris, and Vastus Lateralis EMG Amplitudes in the Parallel, Full, and Front Squat Variations in Resistance Trained Females.

Cotter. Knee Joint Kinetics in Relation to Commonly Prescribed Squat Loads and Depths.

Deforest. Muscle Activity in Single- vs . Double-Leg Squats.

Diggin. A biomechanical analysis of front versus back squat: injury implications.

Donnelly. The Effect of the Direction of Gaze on the Kinematics of the Squat Exercise.

Earp. Inhomogeneous Quadriceps Femoris Hypertrophy in Response to Strength and Power Training.

Ebben. Muscle Activation during Lower Body Resistance Training.

Escamilla. Knee Biomechanics of the Dynamic Squat Exercise.

Escamilla. A three-dimensional biomechanical analysis of the squat during varying stance widths.

Escamilla. Effects of technique variations on knee biomechanics during the squat and leg press.

Flanagan. Bilateral Differences in the Net Joint Torques During the Squat Exercise.

Flanagan. The limiting joint during a failed squat: a biomechanics case series.

Fonseca. Changes in Exercises Are More Effective Than in Loading Schemes to Improve Muscle Strength.

Fortenbaugh. The Effects of Weightlifting Shoes on Squat Kinematics.

Fry. Effect of knee position on hip and knee torques during the barbell squat.

Gomes. Kinematic and sEMG analysis of the back squat at different intensities with and without knee wraps.

Gomes. Acute Effects on Maximal Isometric Force with and without Knee Wrap During Squat Exercise.

Goodin. Comparison of External Kinetic and Kinematic Variables between High Barbell Back Squats and Low Barbell Back Squats across a Range of Loads.

Gorsuch. The Effect of Squat Depth on Muscle Activation in Male and Female Cross-Country Runners.

Grzelak. Thickening of the Knee Joint Cartilage in Elite Weightlifters as a Potential Adaptation Mechanism.

Gullett. A biomechanical comparison of back and front squats in healthy trained individuals.

Hales. Kinematic Analysis of the Powerlifting Style Squat and the Conventional Deadlift During Competition: Is There a Cross-Over Effect Between Lifts.

Hartmann. Analysis of the Load on the Knee Joint and Vertebral Column with Changes in Squatting Depth and Weight Load.

Hirata. Effect of Relative Knee Position on Internal Mechanical Loading During Squatting.

Hooper. Effects of fatigue from resistance training on barbell back squat biomechanics.

Jones. Effects of Unilateral and Bilateral Lower-body heavy resistance exercise on muscle activity and testosterone response.

Kellis. Effects of load on ground reaction force and lower limb kinematics during concentric squats.

Kompf. Understanding and Overcoming the Sticking Point in Resistance Exercise.

Lake. Wearing Knee Wraps Affects Mechanical Output and Performance Characteristics of Back Squat Exercise.

Lander. The effectiveness of weight-belts during the squat exercise.

Lander. The effectiveness of weight-belts during multiple repetitions of the squat exercise.

List. Kinematics of the trunk and the lower extremities during restricted and unrestricted squats.

Lorenzetti. Comparison of the angles and corresponding moments in the knee and hip during restricted and unrestricted squats.

Luera. Electromyographic Amplitude vs. Concentric and Eccentric squat force relationships for monoarticular and biarticular thigh muscles.

Maddigan,. Lower Limb and Trunk Muscle Activation With Back Squats and Weighted Sled Apparatus.

Manabe. Effect of slow movement and stretch-shortening cycle on lower extremity muscle activity and joint moments during squat.

Marchetti. Can the Technique of Knee Wrap Placement Affect the Maximal Isometric Force during Back Squat Exercise?

McAllister. Muscle activation during various hamstring exercises.

McBride. Comparison of kinetic variables and muscle activity during a squat vs. a box squat.

McBride. Effect of loading on peak power of the bar, body, and system during power cleans, squats, and jump squats.

McCurdy. The effects of short-term unilateral and bilateral lower-body resistance training on measures of strength and power.

McCurdy. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes.

McKean. Does Segment Length Influence the Hip, Knee and Ankle Coordination During the Squat Movement

McKean. Quantifying the Movement and the Influence of Load in the Back Squat Exercise.

McLaughlin. Kinetics of the Parallel Squat.

McLaughlin. A kinematic model of performance in the parallel squat.

Miletello. A biomechanical analysis of the squat between competitive collegiate, competitive high school, and novice powerlifters.

Murray. Effects of Foot Position during Squatting on the Quadriceps Femoris: An Electromyographic Study.

Myer. The back squat: A proposed assessment of functional deficits and technical factors that limit performance.

Nuzzo. Trunk muscle activity during stability ball and free weight exercises.

Olinghouse. Neuromuscular and morphological adaptations to short-term squat and deadlift training in women.

Paoli. The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads.

O’Shea. The Parallel Squat.

Pereira. Influence of hip external rotation on hip adductor and rectus femoris myoelectric activity during a dynamic parallel squat.

Pick. The Relationship Between Training Status and Intensity on Muscle Activation and Relative Submaximal Lifting Capacity During the Back Squat.

Robertson. Lower extremity muscle functions during full squats.

Russell. A preliminary comparison of front and back squat exercises.

Sato. Kinematic changes using weightlifting shoes on barbell back squat.

Sato. Comparison of back squat kinematics between barefoot and shoe conditions.

Schoenfeld. Squatting Kinematics and Kinetics and Their Application to Exercise Performance.

Signorile. An Electromyographical Comparison of the Squat and Knee Extension Exercises.

Sinclair. The influence of different footwear on 3-D kinematics and muscle activation during the barbell back squat in males.

Skinner. Kinetic and Kinematric Analysis of the Squat with and without Supportive Equipment.

McCaw. Stance width and bar load effects on leg muscle activity during the parallel squat.

Stone. Comparison of the Effects of Three Different Weight-Training Programs on the One Repetition Maximum Squat.

Stuart. Comparison of intersegmental tibiofemoral joint forces and muscle activity during various closed kinetic chain exercises.

Swinton. A biomechanical comparison of the traditional squat, powerlifting squat, and box squat.

Thomas. Maximal Power At Different Percentages of One Repetition Maximum: Influence of Resistance and Gender.

van den Tillaar. The Existence of a Sticking Region in Free Weight Squats.

Wilk. A comparison of tibiofemoral joint forces and electromyographic activity during open and closed kinetic chain exercises.

Wisløff. Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players.

Wretenberg. High- and low-bar squatting techniques during weight-training.

Wright. Electromyographic Activity of the Hamstrings During Performance of the Leg Curl, Stiff-Leg Deadlift, and Back Squat Movements.

Yavuz. Kinematic and EMG activities during front and back squat variations in maximum loads.

Zink. Peak power, ground reaction forces, and velocity during the squat exercise performed at different loads.

Zink. The effects of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise.

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