Spinach makes you strong and contains a lot of iron – while the latter is more spread by cartoon heroes, the rumor is that the quite healthy vegetables contain a large amount of the valuable trace element, still. Once spread, it settles in the minds of people and leaves them only very slowly. In sports too, such myths – especially in Germany – often last longer than necessary in the mind.
Spinach does not contain much iron, but good sources are rather legumes or animal products (fish, red meat). The myth that spinach contains much iron comes from a measurement or comma error in science. To determine which and how many minerals contain vegetables, it is burned, the ash is examined and the result is then compared with the original amount. However, spinach is much lighter than spinach, neglecting this one has an erroneous shift of a few decimal places. The mistake came early – more than 30 years ago – but still, the myth of spinach is even more than just known.
Deep knee bends would be harmful because, at a knee angle of 90 degrees, high forces act on the knee. Such a statement from a survey from the 90s, the uncertainty in the coach and athlete business brought. Considering high forces without pressure surfaces is more than irrelevant. Otherwise, beware of deadly jumbo jets that can bring incredible weight (= force) over our heads. How do we actually survive this? Right. The force is distributed over a large area, so crucial is the effective pressure (= force per area) and this just so can endure.
Before I come to the phenomenon squat and to completeness not only years of experience as a coach of mine and my colleagues but also cite scientific sources, briefly to my motivation: I still find it scary, not just what uncertainty about the execution of a good squat in the coach or athletes circle, but often much worse, as the wrong opinion, a squat should only run up to a knee angle of 90 degrees, still holds, yes – just in Germany – is manifested. But why in Germany? That too has its special reasons.
A deep squat is not harmful, but in all playing sports the most important and best basic exercise you can imagine. I and a lot of other good coaches would even go so far as to say that a deep squat is actually one of the best exercises for the knee and injury prevention in general. This is also supported by a large number of scientific studies, including from the 2013 journal “Sport Medicine” Klaus WIRTH 2013, former member of the Frankfurt working group led by Dietmar Schmidtbleicher, with the clear statement “deep squat presents an effective training exercise for protection against injuries, rashes and strengthening of the lower body. There is no longer any risk of contracting with passive tissues “.
What does the training practice look like? Looking into the East to China or West to the US, the deep squat is a common exercise across all sports. In many sports such as badminton or volleyball, the deep squat in its pure form is even on the field in a pressure situation – under the thought that a strength training should prepare for the stresses of the sport, it quickly becomes clear that it also belongs in the training program. But all other sports also use the squat in the fastest version: the jump. Motorized squat for me is the starting point for technically good jumping and effective jump training. After all, the movements on take-off and landing correspond to those of the squat and only if it is controlled, You can also control this movement in bounce and landing with less time and more explosiveness. Martin Zawieja confirmed time and again that weightlifters despite high weights and full range of motion in the squat have little knee problems, however, shows the training practice – eg from volleyball – the more half or quarter squats lead to knee problems, because the training weight is often close to or above the 200kg mark for a training stimulus. The stop and reverse movement in the quarter or half squat is then due to the high training weight then also rather describe as unphysiological.
Why is there skepticism in Germany? In coach education and literature, there is actually enough education. Germany is a science country. This is in our nature and ultimately distinguishes us as a nation. But at the same time strength, but also brings weaknesses, So you can also use these stringing machines. Other nations are quicker to implement, while we await countless trials and beta studies, which are beneficial in many areas, and often use caution to move other nations into practice more quickly. Has advantages and disadvantages both. But once you have established a half-truth, first a lot of water flows down the Elbe and Rhine. In the fight for gold, silver and bronze this can be a disadvantage. From physiotherapy knows that with knee patients after meniscus surgery, for a long time a high flexion angle in the knee must be avoided, so do not perform deep squats. Often, such information also propagates, leaving out crucial details. Silent post principle. The athlete or coach hears from the Physio, XY has read once and you already have the salad – and this may last longer.
In the recent beta study of WIRTH ET AL (2013), which compared more than 150 studies and found that the deep squat is neither harmful nor dangerous, but even preventively valuable, it also goes into detail on what the previous one was Mistake lay. Through calculations and measurements on carcasses (!) High retropatellar (behind the kneecap) forces at an angle of 90 degrees, but did not consider the so-called wrapping effect and changes in the size of the bearing surfaces into consideration, which ensure that the actual Stress is far smaller. Pure practical – it must be so – if you look from the 1. World out into the 2nd and 3rd world, we are probably the only ones who can not sit comfortably in comfort – until old age – in a deep squat.
Another article to which I would like to refer in conclusion is from SCHMIDTBLEICHER ET AL 2009 which different squat types – squat back and front in the execution deep and squat to 110 degrees – compared. While the deep squat did not only bring the greatest increase in muscle cross section, it also improved the percentage of its speed. The most important point – often cited by advocates of half or quarter squats – is that of lacking carryover. Although a quarter-specific increase in maximum strength was significantly observed in the quarter squat (ie, an improvement in maximum force in the 110 degrees and higher range), these gains could not be reflected in either athletically relevant squat or countermovement jump.