Squats are still KING!

J

jpfitness

2
A study was recently performed to determine the forces created by closed kinetic chain leg exercises and whether or not these forces are detrimental to the knee after reconstructive surgery. Closed kinetic chain leg exercises entail keeping the foot in a fixed position and accompanying knee movement with hip and ankle motion. Examples of closed chain exercises are the squat, lunge, and front squat, all of which were tested in this study. Results from the study showed that the forces created by closed chain exercises do not exert detrimental forces to an athlete’s knee after reconstructive surgery. These findings support other research on the forces exerted during exercises such as the squat that all prove the squat is not hazardous to one’s knees when performed properly.
Possible Applications:

-If you want to increase your strength, muscle mass, muscle tone, flexibility, etc. perform squats or one of its variations. No other exercise has as many benefits.

Source:

Stuart, M., et. al. Comparison of Intersegmental Tibiofemoral Joint Forces and Muscle Activity During Various Closed Kinetic Chain Exercises. American Journal of Sports Medicine. 24(6) 1996 792.
 
An interesting aside, I read a treatise comparing and classifying different exercises as to their relative effectiveness. In this they concluded that the most effective exercises are those that invlove moving ones torso through space, probably because those exercises invoke the most nervous system activation by involving strength, flexability, balance, and a certain degree of fear. That includes exercises like squats, deadlifts, chins, handstand pushups, pushups, dips, reverse dips, etc. Most interesting is that those are the exercises you see performed the least in most gyms! Perhaps that is also why good old fashioned running is a more effective cardio exercise than most machinery based cardio exercises (steppers, stationary bikes, etc.).
 
Hi all. (first post) :)

sounds like a good read, I always wondered why a lots of personaltrainers dont give squats to clients....
So whats the verdict in the artical about letting your knees travel over the end of you toes?
 
Thats good to know Jean-Paul, cheers for posting that up.
Ive only been doing squats for a couple of months now and its certainly helping me out a lot, good to know they are still king :D
 
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