Exercises to Eliminate Pathokinematics - Part V

Last week we discussed the SNMR exercise.  Perfecting this exercise is key prior to progression to the following sequence.  Making sure the athlete can perform a full squatting motion with body weight without a lateral shift is critical prior to having them perform a squat under load.  If the previous is not perfected, then you simply reinforce poor movement under loading conditions.   

Correcting of the pictured positioning here (lateral shift) is a must prior to initiation of the next level of squatting motions.

Rapid Squats:

Level I:  With the feet shoulder width apart, feet pointing straight ahead, squat down to the partial squat position (45 degrees), keeping heels in contact with the floor and knees behind the toes.  Once you obtain this position, in a controlled rapid fashion, raise to the starting position.  Perform 3 sets of 20 reps.  Rest for 10-20 seconds in the squat sit position.

             

Level II:  With the feet shoulder width apart, feet pointing straight ahead, squat down to the full squat position (greater than 90 degrees), keeping heels in contact with the floor without allowing knees to progress over the toes.  Once you obtain this position, in a rapid controlled fashion, raise to the starting position.  Perform 3 sets of 20 reps.  Rest for 10-20 seconds in the squat sit position.

 Level III:  With the feet shoulder width apart, feet pointing straight ahead, squat down to the full squat position (greater than 90 degrees), keeping heels in contact with the floor without allowing knees to progress over the toes.  Once you obtain this position, in a rapid controlled fashion jump to a full extended position.  Perform 3 sets of 20 reps.  Rest for 10-20 seconds in the squat sit position.

Controlled Squats with Weight: 

Level I:  With the feet shoulder width apart, feet pointing straight ahead, and a 40# bar across your shoulders, squat down to the partial squat position (45 degrees), very slowly keeping heels in contact with the ground and knees behind the toes.  Once you obtain this position, in a controlled fashion, raise to the starting position.  Perform 3 sets of 20 reps. 

 

  

Level II:  This is the same exercise as above, with additional weight added.  With the feet shoulder width apart, feet pointing straight ahead, and a 40# bar across your shoulders, squat down to the partial squat position (45 degrees) very slowly, keeping heels in contact with the ground without allowing knees to progress over the toes.  Once you obtain this position, in a controlled fashion, raise to the starting position.  Perform 3 sets of 20 reps.  Progress from 40# to 100% of body weight.

Level III:  With the feet shoulder width apart, feet pointing straight ahead, and a 40# bar across your shoulders, squat down to the full squat position (90 degrees) very slowly, keeping heels in contact with the ground without allowing knees to progress over the toes.  Once you obtain this position, in a controlled fashion, raise to the starting position.  Perform 3 sets of 20 reps.  SUPERSET.  Progress from 40# to 100% of body weight.

 

Dr. Nessler is a practicing physical therapist with over 17 years sports medicine clinical experience and a nationally recognized expert in the area of athletic movement assessment.  He is the developer of an athletic biomechanical analysis and author of a college textbook on this subject.  He serves as the National Director of Sports Medicine for Physiotherapy Associates, is Chairman of Medical Services for the International Obstacle Racing Federation and associate editor of the International Journal of Athletic Therapy and Training.