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The Snake Squat exercise is a squatting technique that uses variations in the width of your stance to develop strength at various leg positions. This helps to maximize functional strength so that you can generate power whether your legs are close or wide! The Snake Squat is simple to understand. On the first set of your squat workout place your feet 6-8 inches closer than your normal squat position. On the second set place your feet in your normal squat position. On the third set place your feet 6-8 inches wider than your normal squat position. On the fourth set you would come back to the close squat position. If your workout only calls for 3 sets of squats you would complete one full Snake Squat sequence. If your workout has 6 sets of squats you would complete 2 sequences of the Snake Squat. Do not add sets to your workout. Just alternate your stance from close to normal to wide until the required number of sets are completed. Here are the fundamental squat techniques whether your feet are close or wide: Position the bar in a comfortable position across your trapezius muscle area. We recommend this "high bar" position because it promotes flexibility in the hips, it provides for a more balanced work output from the hips, glutes, quads and hamstrings, and it keep the torso in a more upright position lessening the stress to the lower back. However, if you are a competitive power lifter you will want to place the bar across your lower trapezius muscles and the posterior deltoid muscles. This "low bar" position moves the weight closer to your center of gravity and allows for a greater weight to be lifted but it also forces more of a forward lean of yor torso which can be stressful to your lower back! Your stance in the basic squat position should be slightly wider than your shoulders. The distance between your feet should be measured from your heels, not your toes. Your feet should be angled slightly outward. Begin the squat by inhaling deeply and moving your hips backward like you are going to sit in a chair. Your knees should then bend and travel in the direction that your toes are pointing. Don't let your knees wiggle from side to side or go into a knock-kneed position during the movement. This can place stress on your knee joint. Maintain a stable posture with your head and chest up as your slowly squat down until your thighs are parallel to the ground. For maximal development you can squat lower than the parallel position but your must be prepared physically before attempting the lower, Olympic squat position. Exhale as your drive out of the bottom position. Never forcefully lock your knees at the completion of the lift. Keep them slightly bent to remove pressure to the lower back. The squat exercise is a tremendous developer of leg strength and size. But, it must be done correctly to maximize the benefits and minimize the risks of injury. Always use an experienced spotter while performing the squat exercise. | |||||||||||||||||||||
View a video of this exercise
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With the Winter Olympics in full swing, we are seeing features on how many of these Winter Sports athletes train. Many skaters and other athletes use the following exercise to build power and balance in their lower bodies. Great for firming and toning the legs as well. | |
Ply - Alternate Leg Bounding (SR) | View Video |
Exercise Description: | |
The Speed Skater exercise will develop the muscles in the hip, groin, ankles and quadriceps. It will help to improve lateral quickness and agility. Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Remember, even though you are leaning over you should do so by bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for the required repetitions. Each leg must perform all the repetitions of the set. So, if your workout calls for 8 repetitions each leg must jump 8 times for a total of 16 jumps! Land with your feet in a strong, full-foot position. Don't just land on your toes! You can increase the lateral distance of your hopping from 2 feet to 6 feet as you become more powerful. You can also perform this exercise in a stationary fashion or in a linear fashion by moving forward slightly with each lateral jump. Your legs will look like a speed skater powerfully pushing from side to side. Get your complete Strength and Conditioning Program for your sport or favorite activity. Visit US Sports Strength and Conditioning today |
Lifting weights may be the key to preventing severe injuries to football players, according to a three-year study of high school athletes in Florida.
The study found 78% of severe injuries to the upper body, especially shoulder separations, occurred among football players not involved in a strength-training program of controlled weight lifting. In addition, 64% of those with severe injuries to the lower body, including knee injuries, also were athletes not involved in the training program.
"These are very significant numbers," said Dr. MaryBeth Horodyski, assistant professor of exercise and sports sciences at the University of Florida in Gainesville, Florida. "The bottom line is, those kids who did strength training typically did not have as severe injuries. They more often had mild or moderate injuries."
The study involving teams at 13 high schools turned up 887 injuries among football players. Mild injuries were defined as those which kept players out of practice or a game for seven days or less. Downtime for moderate injuries was 7 to 21 days, and severe injuries included those that kept players out of action for more than 21 days.
Roughly one third of the players in the study sustained injuries. However, Horodyski said that she and the team of athletic trainers and doctors assigned to the study were not surprised by that figure. According to national statistics, some type of injuries occur in 25% to 50% of athletes playing football during a given year, she points out.
The Florida study found defensive linemen are the most frequently injured players, and the most common type of injury for all positions is a sprain.
Fewer injuries were recorded during spring football, probably because it is less intense than fall play, the researcher said.
"The take-home message for coaches is, they need to implement a well-structured strength-training program for their players throughout the entire season," Horodyski stated. "It won't cut down on the total number of injuries, but time-loss goes down drastically if the injuries are not severe."
Source: Stroke (1997;28:1908-1912)