My personal experience with S&C

Strength and conditioning is an important part within injury and rehabilitation, having good knowledge in S&C can help to improve and create a good therapist and rehabilitator. Recently we have been learning about Olympic lifts , starting with squats and dead lifts. This was an area i thought i was comfortable in and could easily coach and perform the lifts. However when broken down , I did originally struggle with the technique of both lifts especially the dead lift. After guidance and practice I was able to perform variations of each lift which was then progressed onto a larger weight.I found the front squat particularly difficult to execute and preferred the more simple back squat. With the dead lifts I found using a trap bar the easiest way to perform the movement, due to my height it was easier to grab the trap bar handles compared to the lower height of the conventional barbell dead lift. From these sessions I now feel comfortable to perform these lifts by myself within the gym environment, which can then help me improve. Knowing the correct techniques, I am now confident to be able to include these lifts within rehabilitation programs with clients and have the ability to show and spot them so they can then safely and effectively perform the movements without the risk of re-injury.

 

 

Dead lift

The deadlift is also a great exercise to include within a program as it works on a number of different muscles  and great for increasing strength. The muscles that the deadlift utilizes in the movement are the erector spinae, quadriceps , hamstrings and glutes.

There are different variations of deadlifts that athletes can use in order to strengthen the range of muscles.

• Standard deadlift- Standard deadlift with a barbell or weight bag.
• Sumo deadlift- Similar to the standard with the exception of a wider stance .
• Deficit deadlift- used with the addition of being stood on a platform  which is used for assitance if the standard deadlift is being found to be difficult to complete
• Trap bar deadlift- Instead of a barbell , a trap bar is used which makes it easier for athletes to grip as the handles are higher than what the barbell offers
• Romanian deadlift- The hips bend when performing the lift not the knees.ALmost like a backwards deadlift but without the knee bend.

Technique for a deadlift

1. Stand with your feet under the bar with your shins almost touching it, shoulder width apart
2. Squat down and grab the bar ( Overhand grip or one overhand and one underhand)
3. Lower the hips and straighten the back with the knees just above the knees
4. Shoulders inline with the bar.
5. The chest should be pushed up with the head looking forwards and the hands fully straight.
6. Pull the shoulder blades back ( Like you’re trying to hold a ball between them.
7. The hips  and then knees then extend whilst maintaining the back posture.
8. The athlete should then come into a standing posture

Below is an example of bad technique for the deadlift

The shoulders have come over the bar too much , the back is rounded and the head is facing downwards.

The head is still not straight and the shoulders are rounded.

Below is an example of good posture.

The shoulders are in line with the bar , the back is straight with the head looking forward  and the shoulders are pushing back.

The head is move forward and the shoulders are straightened.

Squats

Squats are a great functional exercise used in every day life , its a movement which activates the powerful and the largest muscles in the body when going through the movement. Within training the use of  this move has lots of benefits to help improve strength in the body.When performing a squat it utilizes the quadriceps, hamstrings, gastrocnemius, glutes, abdominal and the erector spinae.

Different types of squats

Front squat- A common squat with the difference of the bar resting on the front of the shoulders instead of the back.

Back Squat-Most common squat used with the bar resting on the traps.

Body weight squat-Performing the squat without any weight. Great beginner before progressing onto weighted squats.

Sumo squat-A sumo squat is when the feet are position further out than normal with the feet more angled than when performing a normal squat.

Overhead squat-Squatting with the difference of having the bar above the head with the arms straightened out.

Counter balance squat- Counter balance squat is when the athlete holds a weight out in front of them to counter balance the squat, this is commonly used with people who struggle normally with the squat.A way of making it easier is with the use of TRX bands.

Technique

1. Feet should be shoulder width apart with the feet in a comfortable position.
2. Knees should be facing forward
3. Bend your hips and knees at the same time.
4. Make sure the back is not rounding
5. The bar should been even on the traps
6. Squeeze your shoulder blades together and raise the chest.
7. Bend the hips and knees at the same time
8. Head should be neutral and looking forward
9. Squat down until the hips are lower than the knees
10. Move your hips up and keep your knees out whilst maintaining a straight back , chest up and a neutral head.

Below is an example of bad form when performing a back squat , as you can see from the photo, the athletes knees and pointing inwards and the back is at a angle and not straight.

In this picture the athlete shoulders are unequal causing one side of the bar to rise, the head position is facing downwards and the back is bent over. Having bad form can cause injuries to the athlete in a variety of different joints and muscles.

 

Below is an example of good form.The shoulders are equal resulting in the bar being equal, the knees are facing forward as well as the head position.

In the down phase the knees are facing inwards , shoulders are equal with the torso straight. the head position is nicely facing forwards.