The paradoxes of "chest-up" Squat

Periodically, enlightened gurus who say they put in their mouth some baneful to prepare a training session predictions; among the most popular exercises that have many scientific versions is the "chest-up" squat that requires breasts and knees bent, and the pelvis is placed in a particular position. 

The paradoxes of the squat "chest-up" can break through the experiences of thousands of practitioners of bodybuilding that match some things; this science has become a new religion that is part of a scientific fact about the squat "chest-up."

How to run the "chest-up" Squat

Execution is recommended making a hyperextension of the lumbar spine, pelvis and rib cage inverted and raised (chest upwards) to guarantee the security and stability of the spine, through the isometric contraction of muscles multifídicos erector, long dorsal, and ileum-costume. In fact, the stability of the spine depends on three different muscle systems activated progressively about the load that is submitted.

In a nutshell;

On the one hand the muscular regime of the spine and spinal muscles central system and pelvic muscles, enough to keep up and not lift heavy loads. On the contrary, the system of abdominal pressure below the diaphragm and the Valsalva maneuver to the ribcage when the load is difficult and can endanger the structures of the spine to develop the compression force and shear forces (inner strength in response to a shear). In this case, the system is activated independent of the will.

Above the diaphragm, the effect of closing the Valsalva glottis prevents air contained in the lungs from escaping during creating effort thus, together with the heart a "ball" that becomes the rib cage and the broad plugin support of the forces exerted by the body axis. It is no coincidence that we inhale deeply before developing the movement in the first part, then hold your breath briefly to exhale again as the most difficult part of the motion is exceeded.

Below the diaphragm, the contraction of the abdominal muscles do work that impacts the viscera of the column; as shown in the figure below the paradoxes of the squat "chest-up" are observed when comparing the MRI. The minimum area of support vertebrae (white tone) becomes progressively more extensive about the load to bear, becoming a ball perfectly circular, which involves heavy work exerted on the rib cage.

What we mean that the way to hold the bar below the neck is the worst thing we can do, because the back gets a harsh punishment to the palanquin, exerting no force on the lumbar voluntary. Also, to further lower the buttocks, it tends to bend the lumbar spine, which produces compensatory movements that increase the risk of injury

The column as everyone knows is the most appropriate structure to withstand loads of vertical compression; systems that comprise not only prevent a collapse of the intervertebral discs but are also essential for controlling the cutting forces appearing in the heavy lifting, the body should be tilted slightly forward.

Finally, there is a position that works perfect for everyone, however, although there are physiological differences, the authors of scientific studies cite that can take a stand with legs a little more open to the breadth of the shoulders and, even the toes should point to a similar to that seen in the figure below position.

In practice to elucidate the paradoxes of the "chest-up" squat;

Work in a poor posture while extending hip is like pulling the brakes while accelerating an obvious contradiction is performed. Ultimately perform the squat "chest-up" not only threatens the body but as the ineffective uprising that hinders the movement is also shown.

What you can do is maintain a neutral position with the pelvis back, keeping a charge that can be raised (slightly lighter), without compromising the thoracic structure, and balance to maintain stability.