Analysis | Compound Exercises | Sports Conditioning
Qualitative Torque Analysis
A simplified qualitative method can be used to determine relative torque forces. As an example, we can compare the relative torque forces through the hip, knee, and ankle joints. First, take a photograph of a barbell squat in a full descent with a perspective perpendicular to joints plane. Draw a line of force through resistance on its center of gravity, straight up and down, parallel to force of gravity. Gravity acting on both body mass and added mass (barbell) contribute to resistance. Incidentally, compression forces act upon joints during a squat stance. On the barbell squat, the center of gravity is over instep (between forefoot and heel). If it is not, an individual will fall over, toward the center of gravity.
Now, draw three separate horizontal lines, perpendicular to the line of force from each joint articulation (ankle, knee, and hip) to line force. If the image is not exactly viewed from the side, "horizontal" lines can be drawn in perspective to picture as shown. Once the diagram is complete, a relative comparison can be made on the torque forces of the hip, knee, and ankle.
- Line of gravity positioned over the instep
- Three joint torques are created from this line of gravity
- Feet push down into the floor
- creates a vertical reactive force moving body and weight upward
- Examples
- Olympic-style front squat (diagram 1 above)
- Barbell positioned in front of the body
- Torso more upright
- Relatively high knee torque (at the bottom position)
- Bodybuilding-style squat (diagram 2 above)
- Barbell positioned high on shoulders
- Torso moderately sloped
- Torques more moderately distributed between the knee and hip
- Powerlifting-style squat
- Barbell positioned low behind shoulders
- Torso highly sloped
- Relatively high hip torque
- Box Squat
- The participant sits back on the box
- Very low knee torque
- Olympic-style front squat (diagram 1 above)
- Also, see Squat Analysis
Other Compound Exercises
- Synergistic mechanics
- Greatest gross force production through true compound mechanics
- Exposes kinetics chain to particular forces necessary for adaptation
- Torque forces shifted toward target joints
- Emphasizes target muscle group or joint movement
- Decrease torque forces through venerable joint
- Too great a "torque shift"
- Decreases involvement of muscles involved through adjacent joint
- Basic exercise turns into an auxiliary exercise
- Mechanics begin to resemble isolated exercises
- May decrease the range of motion of both joints
- Examples
- Extra-wide grip bench press or Guillotine Bench Press
- Leg Press with feet very high on a platform
- Subtle torque shifts (if any) may be more beneficial than more drastic torque shifts
- since greater weights can be used, thereby increasing overall strength performance.
Sports Conditioning
- Exercises should mimic biomechanics practiced in activity
- Coaches prescribe the powerlifting squat (wide stance, bar low on the back, little knee torque)
- often excluding exercises with greater knee torque
- The rationale is Glutes are stronger than Quads
- So should we ignore Quad's strength?
- See Squat Analysis
- Also, see
