Monthly Archives: October 2019

We’ve all seen those guys (and increasingly women) at the gym in the squat racks lifting several times their body weight.  They hold the bar behind their neck (back squat) or over their collarbone (front squat.)  It can be intimidating to watch this, and we might easily conclude “that’s not for me.”  But I’d like to convince you otherwise, based on my own experience. First, let’s look at the squat and why it is considered by most strength and conditioning coaches the most complete strength exercise.  For starters, it’s a multi-joint exercise involving at least the hip, knee, and ankle joints.  The squat also builds our balance and flexibility.  In total, you get more bang for your buck – the squat is efficient!  In addition, the involved muscles get a dose of concentric, isometric, and eccentric contractions.  And speaking of muscles all of the big ones in the lower extremity are engaged: quads, hamstrings, calves, front and back leg muscles, as well as those in the ankle and feet.  And the back gets a quality workout too, assuming good form and depending on the type of squat done. With this kind of payback, why do most runners avoid squats?  It’s … Continue reading →

In our Biomechanics of Human Motion class, we’ve been looking at the topic of flexibility and range of motion – i.e., stretching.   I thought I knew a thing or two about this topic.  In reality, I knew a smidgeon.  Humbling! Let’s walk through what we’ve covered in class.  As with most biomechanics, it’s important to start with the micro and build up from there.  In describing this, I’ll draw heavily on Joseph Hamill’s book Biomechanical Basis of Human Movement, 4th edition, p. 116-118.   This text is an amazing compendium of everything biomechanical, from anatomy and physiology to muscular force production.  Not an ideal nighttime read, but after a good night’s sleep and with a strong cup of coffee, this book has plenty worth exploring. Hamill defines flexibility as “the terminal range of motion of a segment,” such as a hip or leg.  This is comprised of both active and passive elements.  For example, during the running stride, our hamstrings actively engage to pull our leg behind us and then passively engage as we reach the top of the range to terminate the forward “swing phase” in preparation for the quads to pull the leg down.   If we are inflexible, then … Continue reading →