Post by Admin on Oct 4, 2013 19:07:39 GMT -5
I was asked today why I shy away from recommending squats for older (Over 50) weight trainers.
Here is my answer ...
Squats are a great power exercise for the legs.
They also a great "full body" movement because of the stabilizer muscles that must also be recruited to perform the motion properly.
So if they are so effective at building powerful legs, then why do I shy away from them when it comes to training in later years?
In order to be effective, the squat must be performed properly in terms of leg stance. toe and knee position, lower back arch, bar position on the lower neck, keeping head up, a proper range of motion, good warm ups, etc ...etc...
By the time people reach age 50, a high percentage of individuals already have a variety of knee, ankle and/or lower back problems.
Unless properly supervised, it is possible these people could aggravate these conditions by improperly performing a squat with bad technique.
Furthermore, when considering a half century old body, I am hesitant to recommend an exercise that places additional vertical downwards force on the spine and can contribute to vertebrae compression.
Now personally, I confess I still perform the squatting motion when I train legs ... BUT .... I do NOT use heavy weight.
I use a light-medium weight and a full range of motion -- squatting fairly far down. (no partial bends).
I reserve my heavy leg work for various seated and supported leg press machines.
For the vast majority of people, heavy leg presses will give them all the leg development they need in the absence of heavy squatting motions.
Here is my answer ...
Squats are a great power exercise for the legs.
They also a great "full body" movement because of the stabilizer muscles that must also be recruited to perform the motion properly.
So if they are so effective at building powerful legs, then why do I shy away from them when it comes to training in later years?
In order to be effective, the squat must be performed properly in terms of leg stance. toe and knee position, lower back arch, bar position on the lower neck, keeping head up, a proper range of motion, good warm ups, etc ...etc...
By the time people reach age 50, a high percentage of individuals already have a variety of knee, ankle and/or lower back problems.
Unless properly supervised, it is possible these people could aggravate these conditions by improperly performing a squat with bad technique.
Furthermore, when considering a half century old body, I am hesitant to recommend an exercise that places additional vertical downwards force on the spine and can contribute to vertebrae compression.
Now personally, I confess I still perform the squatting motion when I train legs ... BUT .... I do NOT use heavy weight.
I use a light-medium weight and a full range of motion -- squatting fairly far down. (no partial bends).
I reserve my heavy leg work for various seated and supported leg press machines.
For the vast majority of people, heavy leg presses will give them all the leg development they need in the absence of heavy squatting motions.