Schodzenie w dół podczas siadów

trener_tomasz

Jemu powiedz, że kuca. ;)

Siadanie z biodra przy długich kościach udowych wymusza od początku ruchu mocne pochylenie tułowia, co sprawia że siada się głównie tylną taśmą, zmniejsza zaangażowanie piątek (dawniej czwórek), dubluje wzorzec ruchowy z martwego ciągu i w efekcie buduje dysproporcję. Właśnie wtedy przysiad przestaje być ćwiczeniem globalnym, z push robi się pull. Zrobienie fronta z dużym ciężarem w ten sposób jest praktycznie niemożliwe: sztanga wysoko + mocno pochylony tułów = padnięty prostownik odcinka piersiowego. Oczywiście cały czas piszę o osobach z długimi udami, jak ktoś ma inny układ dźwigni to może sobie siadać z biodra zachowując prosty tułów i nawet mu kolana przed palce nie wyjdą. ;)





Zmieniony przez - trener_tomasz w dniu 2016-07-15 11:22:18

Strengtheory

There are two basic ways to cue the descent: “sit down” and “sit back.”

When you “sit down,” you break at the knee and hip simultaneously, and try to drop your butt directly between your heels, keeping your torso as upright as possible.

Sitting down in the squat

When you “sit back,” you break at the hip first and push your butt back, as if you were trying to sit into a chair behind you, purposefully allowing your torso to incline quite a bit.

Squat sit back

There are advantages and disadvantages to each technique.

Sitting down generally allows you to squat deeper. Reaching full hip flexion is generally what limits depth in the squat, and since you’re emphasizing hip flexion throughout the descent when sitting back, your bottom position will be a bit higher. In most contexts, a longer range of motion means a superior training effect, so this is an advantage of sitting down, at least for day-to-day training purposes.

However, sitting down can be difficult for people with limited ankle range of motion. Since you’re breaking at both the knee and the hip at the start of the lift, focusing on sitting down generally means more forward knee travel. If your ankles are too tight for your knees to keep going forward, that will push you back toward a “sitting back” position anyways, so many people with limited ankle range of motion simply feel more comfortable sitting back from the squat.

On the flip side, limiting your range of motion can be an advantage of sitting back. This is especially true for powerlifters who squat with a wider stance. On the platform, you don’t have to squat low enough to bounce your butt off your ankles; you just have to break parallel. By sitting back and naturally having a bottom position a little below parallel instead of way below parallel, you’re training a skill that can pay off in a competition.

A disadvantage of sitting back is that you won’t go through as much knee flexion, so your squat likely won’t be optimal for quad growth. This certainly doesn’t matter in the short term when training for a competition, but it can limit you in the long run. 9 times out of 10, when I see a lifter with a great deadlift but a subpar squat, they have chicken legs, and their squat improves dramatically when they either do dedicated quad work or alter their technique to sit down into the squat and train their quads through a longer range of motion.

In the end, there aren’t major differences between the two techniques. Research has shown that almost every relevant training variable and performance parameter (force, power output, muscle activation, etc.) is very similar when comparing the two styles. The advantages and disadvantages of each technique are pretty small, so play around with both styles and see which one feels the strongest and most comfortable for you.