*kopfschüttel*
hallo marcus,
nur damit es klar ist: das erlangen des sportarztdiploms ist noch lange kein wirklich fundierter qualifikationsnachweis. man absolviert die geforderten ausbildungsstunden, das war's auch schon. und das fachliche niveau der ausbildung, sprich der vortragenden, ist leider nicht immer das beste. abgesehen davon, dass das krafttraining in der sportarztausbildung so gut wie nicht behandelt wird (was für micht völlig unverständlich ist. wieso engagiert man nicht qualifizierte trainer dafür? in der ärzteschaft haben die wenigsten eine ahnung davon, v.a. weil die wenigsten ärzte selbst krafttraining betreiben), irritiert es mich umso mehr, dass sogar orthopäden fachlichen nonsens von sich geben. aber das betrifft nicht nur falsche vorstellungen über das krafttraining (welches als medizinisches kräftigungstraining einen hohen präventiven und therapeutischen stellenwert hat), sondern z.b. auch, was "muskelverkürzungen" und das dehnen betrifft.
aber wenn dieser "alte orthopäde" eh ein freund des kafttrainings bzw. kraftsports ist, weil es den gelenken gut tut (gemeint ist der gelenkknorpel im sinne einer arthroseprophylaxe bzw. bereits bestehender arthrose das verzögern deren fortschreitens), dann frage ich mich, was er gegen tiefe kniebeugen (als die wichtigste grundübung des krafttrainings überhaupt, weil sie die gesamte muskelschlinge trainiert, die für unsere statik und den aufrechten gang verantworlich ist, nämlich beine, gesäß und rücken - und da sind die muskelgruppen, die im lauf der jahre unweigerlich abschwächen, wenn man sie nicht kräftigt) einzuwenden hat.
hab mir dein posting nochmals durchgelesen - du meinst vermutlich den orthopäden, zu dem du vorher gegangen bist. der ist ok:winke:, also bleib bei ihm. der "neue" ist leider nicht qualifiziert, zumindest nicht als sportarzt.
gruß, kurt
p.s.: folgende info widme ich allen meinen kollegen der orthopädie:
Die Kniebeuge
Die 90°-Kniebeuge ist für das Kniegelenk belastender als die tiefe Kniebeuge, sprich der klassische Squat. Wenn die Beugung bei einem Kniewinkel von 90° abgebremst wird, wirken höhere Scherkräfte auf das Gelenk als bei einer Fortsetzung der Bewegung in die Hocke (wobei es keine wirkliche Hocke ist, da ja der Rücken lordosiert wird und man nicht nur nach unten, sondern auch nach hinten geht). Ansonst ist ein "Hinhocken" eine ganz natürliche Bewegung (siehe Kinder oder z.b. Indonesier, die oft stundenlang irgendwo hocken), die dem (nicht vorgeschädigten) Kniegelenk nicht schadet. Beim rechten Winkel hat der Lasthebel (Oberschenkel) mit dem Widerstand (Körpergewicht plus Hantelgewicht) den größten Abstand zum Drehpunkt (Kniegelenk) und dadurch das größte Drehmoment. In dieser Position besteht die größte Kniebelastung, v.a. beim Strecken des Beins aus dieser Position heraus, sprich beim Aufrichten. Wenn man aber den 90°-Punkt passiert und von einer tieferen Position heraus drückt, wird das Kniegelenk, sprich in erster Linie der Gelenksknorpel, aber auch die Menisci und das vordere Kreuzband, weniger druck- bzw. zugbelastet.
Darauf ist auch bei den Box-squats zu achten - man darf nicht den Fehler machen, eine zu hohe Box zu wählen, die nur eine 90°-Beugung ermöglicht. Vor allem dann, wenn quasi aus dem “oberschenkelentspannten" Sitzen heraus gedrückt wird, kommt es zu einer kurzen, aber hohen initialen Kniebelastung.
Dass zudem die Belastung des Kniegelenks relativ gering gehalten werden kann, wenn man die Unterschenkel beim Beugen möglichst senkrecht stehen lässt, also die Knie nicht über die Fußspitze ragen, ist natürlich auch ein wesentlicher Aspekt.
Also: Die LWS lordosieren ("Hohlkreuz" mit "Stockerlpopo") und den Rücken anspannen, dann das Gesäß nach hinten (!) absenken, bis die Oberschenkel zumindest horizontal sind (das Hüftgelenk sollte etwas tiefer als das Kniegelenk sein). Der Körperschwerpunkt ruht auf der gesamten Fußsohle (eher sogar mehr auf der Ferse) und wird bei Bedarf (je nach Hantelgewicht) durch eine entsprechende Vorlage des geraden Oberkörpers konstant gehalten.
(Kurt A. Moosburger)
Weiterführende Literatur:
Squats
by Jim Wendler
1. Get into an athletic stance: For most people this is very easy. Most have played a sport and almost every sport position is the same. If you played volleyball, get into a position as if you were ready to receive a serve. If you played baseball or softball, get into the same stance as you would as a shortstop. If you played football, the stance of a middle linebacker will suffice. All of these positions are the same; butt and hips are pushed slightly back, knees are bent, lower back is arched, head is up, weight is evenly distributed on the feet, upper back is pulled together, toes are slightly pointed out and the mid-section is tight. Notice that each of these positions are slightly wider than shoulder width; if you are any narrower in any of these sports than you will compromise lateral speed and will be pushed over. Also, I hope that I played against you as were surely on your ass and back most of the game.
2. From this position, place your weight on your toes, pivot on them and move your heels out. After this, redistribute your weight on your heels, pivot on your heels and turn your toes back to the original angle. If you have any rhythm at all then this will look similar to a dance move. This will take your stance a bit wider than normal and put you into an ideal squat position. With some experimentation, you will find that you may have to go back to the original stance or even go wider; whatever the case begin with this and experiment. Everyone will have a slightly different stance.
3. Place your hands on your thighs and side them down to just above your knees. This position should be the same as if you were taking a breather between wind-sprints or something similar. This is a very basic position. No one takes a breather between sprints or in a basketball game with their weight on their toes. They will grab their shorts, push their glutes back, rest their upper body on their hands and drop their head. Sound familiar? If you have any trouble picturing this position then take a look at football players in a huddle or a basketball player during free-throws. They look almost the same. From this position, simply raise your head, arch your upper and lower back and place your hands as if they were on a barbell. This is the exact position you want to be in when you perform a squat.
4. At this point, your hips and glutes should be pushed back, your lower and upper back is arched, head straight ahead, bodyweight on your heels and your mid-section is held tight. If you are not in this position, repeat the first 3 steps and make sure you are in this position.
5. Begin your squat descent by leading your body down with your hips and glutes. Maintain the arch in your lower and upper back. If you are having a problem sitting back into the squat, you may have to lean your forward. This is not dangerous as long as you keep your upper and lower back arched. About 60-70% of the weight should be distributed on your heels.
6. When you are about half way down, begin pushing your knees out and opening up your groin. This is what has been called “spreading the floor” but I have found that the term “open your groin” or “show your groin” or “open the knees” to be better terms when teaching people how to squat. Also, by pushing your knees out and opening your groin, you will have an easier time reaching parallel and will reach it quicker. Now the weight will be shifted to your heels and the sides of your feet.
7. For many people, once they sit back into the squat and open the hips, at this point they can simply squat down. Once your body is in perfect position, opening the hips will allow them to hit parallel without pushing back. This may be difficult to see when you read this, but try it out on a box with someone watching your knees. If you do it correctly then your knees will not move (they will remain over your ankles) when you squat down. The key is learning how and when to open you groin. This will take practice and some more practice; this is something that you will not get correct after a few tries, so be patient.
8. Hip flexibility and mobility is one key in squatting correctly, so this may be your limiting factor. If you are having problems with hip flexibility and mobility I highly recommend getting the Parisi Warm up Method on DVD or VHS. This video highlights many of the hip mobility and flexibility exercises that will prepare you for squatting correctly. Also, it is a great for conditioning and overall body preparation. This video/DVD can be found at EliteFTS.com.
Now let’s say that even these 8 steps are too confusing for your athletes or too much to consider. What I have found is that there are three definitive things that will help your squat. If you concentrate on these three things, or emphasize them over and over again to your athletes, I guarantee that they will become better squatters. If you are a coach do not make things more complicated than they have to be. Simplify everything and you will be surprised at how much better your athletes will lift. Have the athlete get into whatever stance they are comfortable in. Unless they are much too wide or their heels are touching, don’t fight it. Just let them be comfortable.
1. Squeeze the bar. While you are sitting at your computer, drop your hands down at your sides and squeeze them into a fist. Squeeze as hard as you possibly can. What happened to your entire body? It got tight! This is one of the hardest things for an athlete to realize when he lifts and squeezing the bar takes care of it. This simple maneuver is one of the easiest ways to combat a difficult problem. This is one of the first things I ever learned when I began lifting and can’t believe that coaches leave this out. Squeezing the bar/dumbbell should happen on every set of every lift. If you are a coach and are not emphasizing this, I highly recommend you begin
2. Arch your upper back. If you arch your upper back, and I mean as hard as you can, you will put your head, your low back and glutes in the proper position. This starting position is so important and by simply pulling your upper back together and arching you are taking care of a difficult problem very easily. Again, this will apply to most every lift and not just the squat.
3. Get your ass down: Nothing is worse than walking into a Division I weight room and seeing a bunch of great athletes quarter squatting. The bar weight is too heavy for the athletes mid-section, their knees begin to buckle in and the potential for injury is a high as the coaches IQ is low. What a disgrace to the profession and how embarrassing for the administration and the coaches. How could they ever be so reckless and hire this strength coach? Also, it’s a shame for the athletes that they are being exposed to such non-sense. Now you can argue with me about sitting back and spreading the floor…whatever, just get your ass down. The next question will be “Should I have my athletes squat to parallel or below?” If you are not box squatting, then have them go as low as possible because if you tell your athletes parallel then they will eventually start cutting their squats. Tell them to squat as low as possible and then come back up. It’s that simple.
Box Squatting
by Louie Simmons
Box squatting is the most effective method to produce a first-rate squat. This is, in my opinion, the safest way to squat because you don't use as much weight as you would with a regular squat.
Let me say first that, no, they won't hurt your spine, you don't use1000 lbs. on a 25 inch tall box, you don't rock on the box, you don't touch and go, and there is no need to do regular power squats before a meet. No knee wraps are worn nor are the straps of the suit pulled up.
By doing sets of 2 reps for at least 8 sets with short rest periods, you will get about a 200 lb. carryover to your regular squat. Two of our lifters finished their lifting cycle before a meet with 8 sets of 2 reps with 505 lbs. off a slightly below parallel box, and both squatted 700 for a meet PR One was competing in the 242s and the other as a 275. Two years before, in his first meet, our 275 pounder squatted 465 - quite an improvement!
There are many advantages to box squatting. One of the most important is recuperation. You can train more often on a box than you can doing regular squats. The original Westside boys (Culver City, CA) did them three times a week, which I feel is a bit extreme, but they paved the way for this type of training. We do them for the squat part of our workout on Fridays and occasionally on Mondays to build hip and low back power for deadlifting. The NBA's Utah Jazz do box squats for the same reason - recuperation. Greg Shepherd, their strength coach, is a former member of the Culver City gym.
The second reason is equally important. It is generally accepted that you should keep your shins perpendicular to the floor when squatting. With box squatting, you can go past this point (that is, an imaginary line drawn from your ankle to your knee will point toward your body), which places all the stress on the major squatting muscles- hips, glutes, lower back, and hamstrings. This is a tremendous advantage.
Thirdly, you don't have to ask anyone if you were parallel. Once you establish a below parallel height, all of your squats will be just that -below parallel. I have seen it over and over. As the weights get heavier, the squats get higher. This can't happen with box squats.
If your hips are weak, use a below parallel box with a wide stance. If you need low back power, use a close stance, below parallel. If your quads are weak, work on a parallel box. If you have a sticking point about 2 inches above parallel, as is common, then work on a box that is 2 inches above parallel. Our advanced squatters use all below parallel boxes. This builds so much power out of the hole that there will be no sticking points.
As an added bonus, box squats will build the deadlift as well by overloading the hips and lower back muscles. Your ability to explode off the floor will increase greatly. One of our 275 pounders, Jerry Obradovich, put 50 lbs. on his dead lift in 3 months by doing extra box squats during that time period, going from 672 to 722 at the 1994 APF Junior Nationals. Chuck Vogelpohl deadlifts only about once in 8 weeks yet pulls 793 in the 242s. Chuck relies on wide box squats on a low, 12-inch box and does a lot of reverse hypers and chest-supported rows.
Now, how do you do a box squat? They are performed just like regular squats. Fill your abdomen with air, and push out against your belt. Push your knees out as far as possible to the sides and with a tightly arched back, squat back, not down, until you completely sit on the box. Every muscle is kept tight while on the box with the exception of the hip flexors. By releasing and then contracting the hip flexors and arching the upper back, you will jump off the box, building tremendous starting strength. Remember to sit back and down, not straight down. Your hamstrings will be strengthened to a high degree, which is essential. Many don't know this, but the hamstrings are hip extensors. Some great squatters have large quads and some do not, but they all have large hamstrings where they tie into the glutes. Remember to sit on the box completely and flex off.
Now, how do you know how much you can full squat if you box squat all the time? Well, let's say you have squatted 600 lbs. in a meet and decided to box squat. Let's say you can do 550 off a parallel box; that's a 50-lb. carry-over. Now you are doing only box squats and you take a weight 4-6 weeks into the cycle. You hit a 575 squat, a 25-lb. jump on that particular box. This will carry over to your 600 contest best. So now expect a 625 at your next meet.
I recommend that you train with 65-82% of your box record on each particular box height that you use. Change box heights every 3-4 weeks. Do not base the training weight on your full squat record! Box squats are much harder than full squats! Do 8-12 sets of 2 reps with 1 minute rest between sets. This is a tough workout! The week that you reach 82%, reduce the sets to 6. Don't train with more than 82%. You can try a max the after you train with 82%. If you are going to a meet, take a weight 2 weeks before the meet. The week before the meet use 70% for 6-8 sets.
This type of squatting is hard work, but each rep shouldn't be hard. Don't get psyched up to do your sets. We have found that 2 reps is ideal because any more may cause bicipital tendonitis and if you are doing 12 sets, you are doing 12 first reps per workout. After all, the first rep is the most important one. This will make your contest squat much better. Our most talented lifters will do best on their first rep and then tire quickly whereas our lower skilled people will do better after the first rep is completed because they use the first rep as a body awareness tool. As they become more skilled, their first rep will be their best.
I know box squatting is not common, mostly because no one knows how do them. After reading this or watching my squat tape you should be fully aware of the benefits. Many great squatters have done box squats including Marv Phillips, Larry Kidney, Roger Estep, Matt Dimel, and of course George Fern, who did an 853 squat in track shorts in 1970. If box squats didn't work, we wouldn't do them. We have 20 lifters who have squatted over 700 lbs. in a meet including a 198 who has done 804. I hope this article clears up any misconceptions and leads to great success on the lifting platform.
Links:
http://www.k3k.de/Training/Box1/box1.html
http://www.weightliftingdiscussion.com/boxsquat.html
http://www.sportverein-fellbach.de/KDK/disziplinen/Kniebeuge/kniebeuge.htm
Aber manchmal (siehe auch andere Einträge im Forum) frage ich mich schon, was so ein Sportarztdiplom wert ist (ok war auch aus 1986 und ein bisserl verstaubt)?
