פורסם במקור על ידי mark rippetoe
(הודעה 893602)
you and lots of other people, are confused about how to fix a problem within a major multi-joint exercise. Let's assume for a second that your cyclist's glutes are weak -- and i'm not entirely sure that most of this problem is not merely the fault of flexibility, since cyclists are such notoriously inflexible fuckers, and even though the vast majority of humans are flexible enough to squat below parallel correctly, your cyclist might not be -- and then let's figure out a way to get those weak glutes strong enough to help us squat. What "glute" exercise for the medius and minimus are we going to select that will produce strength usable in the squat? Some weird cable deal? A new form of hip extension on the ghd? How will this work, since he also wants the lifter to micromanage the "firing order" of the now-stronger constituent components of the kinetic chain?
The reason we do the squat is because it is a normal human movement that requires the use of all the skeletal components of the body and therefore all the muscles that move them. If we are careful to make our movement pattern reflect the correct use of the skeletal components moving with the physical system provided by the loaded barbell sitting on the shoulders -- correct technique -- then all the muscular components work the way they have to to move the skeleton "correctly" within the constraints of that physical system. Correct meaning the most efficient way to move the bar through space while using the most muscle mass possible and therefore making the most possible stuff strong. In other words, the neuromuscular system solves the problems of skeletal position, which muscles to use, how much to use them relative to each other, eccentric/concentric/isometric, their "firing order", all this shit that is too complicated to actually keep track of with your brain. If your movement is correct, then the use of the muscles that produced that movement is correct too. It's like an economy -- there are too many parts to micromanage, and every time it's tried you fuck things up. You just set up a framework of laws to enforce contracts and the damn thing runs just fine.
So, the problem is either severe flexibility inadequacy, best fixed by a vicious massage therapist and myofascial release, or your ability to coach the guy into a correct position. you cannot fix the strength of a section of the kinetic chain of a multi-joint movement by isolating that component, making it stronger, and sticking it back into the movement. the whole movement has to get strong, and when it does all the components of the movement are strong in the way they normally function together. And then if they need to be used in ways that are different from the big movement, they're still strong; this is how the low-bar squat improves the front squat. Leg extension will improve nothing but the leg extension, the pec-deck won't make your bench press stronger, and if you figure out a way to make the osteopath happy and isolate some of the glutes, that won't improve the situation either.
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