Someone on another group asked for information about the differences between
the weightlifting and powerlifting styles of squatting, especially with
respect to their "functional" applications in other sports. My response may
also be of interest here.
*** The narrower, squat with more shoulder width foot spacing which allows
one to descend until the backs of the thighs and calves make contact
obviously is used by Olympic weightlifters and anyone who needs to develop
strength, power and strength-flexibility over a full range of knee action.
It is also more appropriate for anyone who needs to jump and sprint, since
one cannot execute a very high vertical jump from a sumo squat stance.
The wider, "sumo" style allows one to maintain a more erect stance and to
place a larger degree of strength demand on lower extremity muscles than back
muscles. This style involves the thigh adductors far more strongly than the
narrower style of squatting and therefore offers special advantages in this
direction. Note, too, that the deeper the sumo squat, the greater the stretch
imposed on the thigh adductors, so the greater the risk of injury to these
muscles, but also the greater the potential for enhancing the
strength-flexibility of these tissues via this exercise.
Research shows that the "sumo" style (which generally allows you to handle
greater loads) tends to place relatively greater demands on hip extensors
than the knee extensors, whereas the narrower style places relatively greater
demands on the knee extensors (quads).
If you require the "functionality" of powerlifting and other sports which do
not call for a full range of knee action, then the sumo style of squatting
will be of special value. If you wish to develop the "functionality" of
weightlifting or other sports which call upon the knee to operate over a very
full range, then the weightlifting squat is preferable. Even then, it is not
simply the squat width or style that will decree what sort of "functionality"
is developed, because this depends on neuromotor activity associated with
exactly HOW you squat (slow, fast, ballistic, explosive, short duration, long
duration, pattern of movement, emphasis on specific type of muscle action --
eccentric, concentric --- etc).
For overall sports training, a combination of the two different styles of
squatting could be especially helpful, with a greater proportion of time
being devoted to the squatting style which enhances performance more in your
specific sport.
The following excerpts from earlier writings of mine add further information
on the different types of squat:
------------------------
All Squats the Same?
Siff M C "Facts & Fallacies of Fitness" (2002)
The following research investigated the biomechanical differences between
weightlifting and powerlifting squats to show that all types of squatting
definitely are not the same.
Wretenberg P, Feng Y, Arborelius U High- and low-bar squatting techniques
during weight-training. Med Sci Sports Exerc 1996 Feb; 28(2): 218-24
National class weightlifters performed "high-bar" squats and national class
powerlifters performed "low-bar" squats, with a barbell weight of 65% of
their 1 RM, and to parallel- and a deep-squatting depth. Ground reaction
forces were measured with a force platform and motion was analyzed from a
video record of the squats.
The peak moments of force were flexing both for the hip and the knee.
The mean peak moments of force at the HIP were (Nm = Newton-metres):
1. Weightlifters 230 Nm (deep) and 216 Nm (parallel)
2. Powerlifters 324 Nm (deep), and 309 Nm (parallel).
At the KNEE the mean peak moments for:
1. Weightlifters were 191 Nm (deep) and 131 Nm (parallel)
2. Powerlifters, 139 Nm (deep) and 92 Nm (parallel).
The weightlifters had the load more equally distributed between hip and knee,
whereas the powerlifters put relatively more load on the hip joint. The thigh
muscular activity was slightly higher for the powerlifters.
-----------------
Dr Mel C Siff
Denver, USA
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http://groups.yahoo.com/group/Supertraining/
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