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Please STOP Doing Pistol Squats!! Do This Instead #gymworkout #fitnessmotivation
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STOP DOING PISTOL SQUATS & excessive Range of Motion!
Here’s a superior version with NPC figure athlete Leslie Petch & me.
Best shoes Vivobarefoot code DRJOEL20.
12 Facts.
1. Pistol Squats emphasize contortionist mechanics similar to extreme positions in YOGA that research shows leads to injuries.
2. They don’t enhance mobility or quality of movement like many coaches erroneously believe.
3. Instead they often degrade mobility due to inflammation & aggravation of joints/connective tissue produced by excessive ROM & hanging out on tendons & ligaments.
4. Just like any movement pattern we want an optimal & natural range of motion not excessive or maximal ROM.
5. Even if the individual is capable of performing pistol squats without apparent aberrations, it still can have a detrimental effect.
6. That's because it promotes excessive mobility & extreme ROM which for most sports is not ideal as it negatively alters natural length tension relationship of our muscles.
7. Periodically checking/ testing them as a cool feat of strength is ok for some however consistently programming them is rarely beneficial.
8. Single leg squats at or above 90 are highly functional demonstrating foundational biomechanical qualities witnessed in sports.
9. However you'll rarely see the pistol squat position as it serves no functional purpose.
10. In fact, moving on the playing field with extreme ROM not only reduces force & torque-producing capabilities but it creates exponentially greater risk of injury due to structurally & biomechanically disadvantageous positions.
11. Movement transfers. How we move in the weight room seeps into our body mechanics on the playing field.
12. If we ingrain faulty mechanics during training this negatively transfers to the playing field. More in my book MOVEMENT REDEFINED.
Not convinced? Recent research from Kothurkar et al. 2023 confirms “This study found a significant increase in peak stresses on femoral cartilage, tibial cartilage, patellar cartilage, and meniscus during deep squatting, & are most vulnerable to osteoarthritis as a result of deep squatting.” PMID: 37143926.
#kneepain #mobility #legday
.
.
Reminder Check out our Membership Workouts Training Redefined which are the most Up-To-Date & advanced workouts we offer.
.
#mobilitytraining #stabilitytraining #kettlebellworkout #kettlebells #kettlebell #kettlebelltraining #hipmobility #injuryprevention #physiotherapy #physicaltherapy #fitfam #igfitfam #igfitness #fitstagram #balancetraining #movementismedicine #strengthtraining #trainsmart #workouts #workoutmotivation #weighttraining #fitnesstips #gymrat #personaltraining #fitnesscoach #exercises #fitnessvideo
Contortionist movements like pistol squats, and other exercises with excessive range of motion not only destroy the joints but actually reinforce faulty motor programs into your nervous system
Here’s a superior version with NPC figure athlete Leslie Petch & me.
Best shoes Vivobarefoot code DRJOEL20.
12 Facts.
1. Pistol Squats emphasize contortionist mechanics similar to extreme positions in YOGA that research shows leads to injuries.
2. They don’t enhance mobility or quality of movement like many coaches erroneously believe.
3. Instead they often degrade mobility due to inflammation & aggravation of joints/connective tissue produced by excessive ROM & hanging out on tendons & ligaments.
4. Just like any movement pattern we want an optimal & natural range of motion not excessive or maximal ROM.
5. Even if the individual is capable of performing pistol squats without apparent aberrations, it still can have a detrimental effect.
6. That's because it promotes excessive mobility & extreme ROM which for most sports is not ideal as it negatively alters natural length tension relationship of our muscles.
7. Periodically checking/ testing them as a cool feat of strength is ok for some however consistently programming them is rarely beneficial.
8. Single leg squats at or above 90 are highly functional demonstrating foundational biomechanical qualities witnessed in sports.
9. However you'll rarely see the pistol squat position as it serves no functional purpose.
10. In fact, moving on the playing field with extreme ROM not only reduces force & torque-producing capabilities but it creates exponentially greater risk of injury due to structurally & biomechanically disadvantageous positions.
11. Movement transfers. How we move in the weight room seeps into our body mechanics on the playing field.
12. If we ingrain faulty mechanics during training this negatively transfers to the playing field. More in my book MOVEMENT REDEFINED.
Not convinced? Recent research from Kothurkar et al. 2023 confirms “This study found a significant increase in peak stresses on femoral cartilage, tibial cartilage, patellar cartilage, and meniscus during deep squatting, & are most vulnerable to osteoarthritis as a result of deep squatting.” PMID: 37143926.
#kneepain #mobility #legday
.
.
Reminder Check out our Membership Workouts Training Redefined which are the most Up-To-Date & advanced workouts we offer.
.
#mobilitytraining #stabilitytraining #kettlebellworkout #kettlebells #kettlebell #kettlebelltraining #hipmobility #injuryprevention #physiotherapy #physicaltherapy #fitfam #igfitfam #igfitness #fitstagram #balancetraining #movementismedicine #strengthtraining #trainsmart #workouts #workoutmotivation #weighttraining #fitnesstips #gymrat #personaltraining #fitnesscoach #exercises #fitnessvideo
Contortionist movements like pistol squats, and other exercises with excessive range of motion not only destroy the joints but actually reinforce faulty motor programs into your nervous system
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