Coach Davies, I know you are a big proponent of box squats for athletes. I listened to a taped interview with Paul Chek where he said that the squat (for athletes) should be initiated at the knee not the hip (like the box squat). His reasoning was that the squat initiated at the hip developed “back jumpers”. I am a football player so I am concerned with developing functional power and strength.
Thanks for your input.
I understand what Mr. Chek is saying and is well taken. However, I use such a diverse group of Squat styles along with Jump drills that they’re is a overall balance to performance. I think as a 'ball player you definately need to Overhead Squat, Front Squat and Lunge along with (Box) Squats. I will be pleased to discuss more if you so wish. In faith, Coach Davies
I agree with coach Davies that you should be performing a wide variety of squats. One thing that needs to be noted is that if you take a look at the angle of the torso during the vertical jump it is not straight up and down and the movement is initiated at the hip moreso than the knee…try it out yourself…try to do a vertical jump without leaning forward at all or sticking your butt out…in fact more then any other group of exercises the 2nd pull of the olympic lifts more closely mirrors the jump so regardless of the athlete for jumping purposes the posterior chain should be focused on moreso than the quadriceps. I agree with Chek in that a wide stance squat ala Louie Simmons won’t give the best carryover for jumping specifically due to the stance being so much different but it will increase glute & hamstring strenth as well as hip flexibility and mobility which is important for change of direction, agility, etc
What is a “back jumper”? I help train athletes and I have them do box squats and overhead squats and lunges. I think the box squat it great, but why would Paul Check say otherwise? Thanks
jumping and sprinting are hip dominant movements. Your power comes more from hip extension than knee flexion. I also listened to that interview (with Bill Heid?), and think Chek contradicts himself. When asked the best exercise for improving vertical, he says “probably the power clean.” Well, the power clean is initiated with a forward lean, so the lower back is involved…
During the descent in the squat both the hip and knee should flex at the same time. Trying to squat without flexing the hips (Chek) or sticking your hips out and keeping the knees over the ankles (Simmons) both create motor learning patterns that conflict with what we (humans) where born with. Essentially, your body doesn’t work that way. Tomorrow morning, find some children, up the age of four or five, watch how they play and pick things up off the ground or play in the sand or dirt. They squat without being taught how to squat. Older children usually bend over to pick things up. They learn that from their non-squatting parents. The children “forget” how to squat. Squat the same way you see the children. Assess your hip and ankle flexibility. Don’t follow Chek, Poliquin, King, Simmons, Davies, etc… Make up your own mind and use what fits you best. “Athletic” stance, hamstrings to calves, flat back squat will take you a long way toward “functional” strength.