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Subscribe to this list via RSS Blog posts tagged in squatting
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b2ap3_thumbnail_Invention-Pictures-153-533x800_20151002-203038_1.jpgAn often overlooked exercise, the single leg squat, demands a come-back in the fitness community as it is possibly the best lower body exercise you can do, not only for the health of your spine, but also for its strength and balance building potential.  Moreover, with the proper set up and coaching, a single leg squat is an exercise everyone can do.  First though, it is imperative that you understand the value of the single leg squat.   Let’s start at the very beginning:

During motion in bipedal animals (like humans), the lower extremities are rarely doing the same thing at the same time.  Functionally speaking, since we alternate walking between one leg and then the other, instead of using both legs on the ground at one time, we are actually unipeds, using one leg at a time.  In essence, we create force with one leg and then accept it with the other. This form of motion creates unique challenges for our lower extremities, necessitating unique training with unipedal motion in mind in order to maximize our functional strength. 

 

 

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Squatting Properly:

 

The Fallacy of the Hip Hinge and the Function of the Patella

We’ve been squatting – perfectly at that – since we were babies, yet somewhere along the way in our weight lifting education we were taught not to let our toes go over our knees, and, as a result, we have lost the art of the perfect squat.  At risk isn’t just the “perfect squat,” at risk is the integrity and health of our spine and back.

If you go to any gym and observe people squatting you will observe, for the most part, a significant forward lean of the torso as one attempts to maintain one's center of gravity within their base of support. This occurs because it is widely taught that one's knees should not bend past the toes when squatting.

The claim to this myth is from a Duke University study from 1978 that revealed a reduction in shearing potential of the knee occurred when the knee did not go past the toes in the squatting movement.  By keeping the lower leg as vertical as possible, researchers believed such a movement was preserving the integrity of the knee. This theory – the idea that allowing the knees to move past the toes causes undue stress upon the patella and the ligaments of the knee – has been wildly maintained and still taught in many personal training certification courses.  It continues being demonstrated in gyms across the country.

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The Luedeka Body Weight Trainer is the first functionally based all-in-one exercise trainer to incorporate the many scientific principles of progressive resisted exercise into functional closed chain training.

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CKC Fitness Systems
Crozet, Virginia 22932

804-833-4993

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