Here I’m demonstrating the NEW Gold Standard Squat Test with Eccentric Isometrics using 90 degree Joint angles!!
More below but first reminder $100 off Explosive Power Athlete program which is ultimate state of the art speed & power program guaranteed improve speed, explosive power, jump height, agility, quickness, acceleration, deceleration, strength, force production, stability, balance, symmetry, & athletic performance. $100 off code SPEED100 link bio.
Now let’s discuss this squat test.
1. Use minimum of 2x bodyweight. I’m using 405 lbs at weight of 190.
2. Hold 90 degree Eccentric Isometric for 15-20 sec.
3. There can be absolutely ZERO shift or change of biomechanics, depth, or body position throughout. Quivering due to fatigue towards the end is acceptable as long as biomechanics are not altered.
4.There should be ZERO pain during or after or else you did it wrong.
5. You should be able to come up explosively on the concentric even after fatigue. In other words no grinding or slow rep.
6. You must be barefoot or in minimalist shoes with no belt, straps, wraps, or supportive equipment. Go to WAR with you & the barbell period!!
7.This will expose any form of dysfunction, aberration, imbalance, compensation pattern, or faulty recruitment patterns immediately.
8.If you’ don’t use the 90 deg eccentric isometric protocol this will be impossible.
9. You’ll need to use the all-important co-contraction element I frequently mention in order to pull yourself into position. This is how you precisely lock into the 90 deg position otherwise you’ll either collapse or gradually shift up.
10.Besides being an incredible diagnostic tool, 90 deg eccentric isometrics are the single most effective training method in existence not only for building incredibly levels of functional strength & size but also for power, stability, sports performance, symmetry, & bulletproofing the joints. More in my book MOVEMENT REDEFINED.
Note: shown is 90 deg joint angles which is significantly above parallel due to tibial inclination. See my IGTV tutorials.
Clothing from Legends.
#squat #squats #fitness #fitspo #workout #gym #lifting
1.Full article on why 90 degrees represents optimal squat depth for the human body with 18 scientific references at copy paste https://www.advancedhumanperformance.com/blog/squats-truths .
.
2.Read more about why optimal mobility and maximal mobility are 2 very different things with over 50 scientific references at copy paste https://www.advancedhumanperformance.com/blog/truth-about-yoga-flexibility-mobility-training .
.
3. Article on the science of squat depth including length tension relationship, functional anatomy, neuromuscular physiology, anatomical levers and why they all highlight that 90 degrees is optimal with 14 scientific references at copy paste https://www.advancedhumanperformance.com/parallel-squats-versus-atg-squats-part-1 .
.
4. Article on PAIN science and the negative ramifications of faulty movement including excessive range of motion and over-emphasizing mobility with 60+ scientific references at copy paste https://www.advancedhumanperformance.com/blog/pain-science-exercise .
.
5. Podcast with more info on 90 Degree Squat depth I had with Christian Thibaudeau, Dean Geudo and Jeb Johnson at copy paste https://podcasts.apple.com/ca/podcast/barbell-mesearch/id1512672658?i=1000474161056&fbclid=IwAR1l3DmT6Lj5PwbY7-Zz0AfbTOw1EtLyLxAZF49nCVVc-b1sk6WPBcnF-HQ .
.
6. Part 1 Podcast with Movement Fix Ryan Debell on Squat form & the research at https://themovementfix.com/144-joel-seedman-phd-90-degree-squatting-muscle-spindles-and-eccentric-isometrics/ .
.
7. Part 2 Podcast with Movement Fix Ryan Debell on squat mechanics & squat depth at copy paste https://themovementfix.com/148-joel-seedman-phd-90-degree-joint-angles-toed-forward-squatting-limited-rom-lifts/ .
#legday #legworkout #workoutmotivation #gymlife #functionaltraining #personaltrainer #athletictraining #strengthandconditioning #physicaltherapy #bodybuildingmotivation #bodybuilding #strengthtraining #fitspiration #igfitness #instafitness #gymmotivation #fitnessmotivation #fitnesslifestyle #fitnesslife #training #powerbuilding #muscle #fitnessjourney
0 Comments