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Running Head: Squat Overextension

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Squat Overextension Resistance Device

Christopher Walker

Harrison High School

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A common problem amongst athletes is knee injuries. Knee injuries are not always

caused by participation on the playing field. Knee injuries are also caused by improper training

techniques such as failure to squat correctly and safely. Several authorities on knee injuries have

identified this as a problem as well. One such authority states “There is a problem in the world of

fitness and athletics when it comes to the ability to coach and execute a proper squat pattern.

Simply put, when it comes to squatting, there are very few and far between that are actually

squatting correctly” (Long, 2017). In his article on injury prevention, Dr. Long focuses on the

fact that squat exercises are done inefficiently and that coaches and athletes have not taken full

initiative to fix it. He also states, “Stop putting yourself and your athletes in harm's way every

time they step into the rack, and start implementing effective forms of movement coaching into

your programs” (Long, 2017). He then tries to find helpful ways for coaches and athletes to

“identify and correct shoddy squat patterns to turn the king of all lower body movements into a

protective mechanism, instead of a highly injurious exercise” (Long, 2017). His helpful advice

consists of more than just pushing of the knees. Instead, Dr. Long states that “knee valgus, or the

inward caving of an individual’s knees during athletic movements, creates a highly vulnerable

state at the knees and hips, and is one of the most important aspects of preventing lower

extremity injuries for athletes” (Long, 2017). He then added videos and pictures to help players

understand how the techniques work and how they can help them in the future. Another authority

which focused on this problem was written by Kenneth Leung. In his article, 7 Most Common

Weight Lifting Injuries, Leung details other prevention methods for knee injuries during squat

exercises. He also states that the most common knee injury amongst athletes was patellar
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tendinitis. Patellar tendinitis is a common knee injury that occurs in the patellar tendon. Leung

then listed some key methods that could help athletes recover and decrease the potential of this

happening again. One such method detailed by Leung was to “keep the middle of the knee inline

with the 2nd toe during every leg exercise… watch where your knees track and make immediate

adjustments! This will help decrease any lateral stresses to the knee, which can exacerbate knee

problems” (Leung, 2017).

However, injuries to the knees are not the only concern with improper squat techniques.

In her article, Fixing Low Back Extension, Molly Gailbraith highlights how ineffective squats

can also do damage to a persons lower back. She states that “being in a constant state of lumbar

hyper-extension is a really common position for many strength and power athletes. Over time,

this can cause numerous issues up and down the kinetic chain” (Galbraith, 2013). She later

explains a method for helping/preventing this from happening. Instead of stretching like most

prevention techniques, Gailbraith recommends a breathing technique. She provides videos to

show how the technique works and its effects on the body.

My last resource article, Strengthening Exercises for a Hyperextended Knee, talks about

some strength exercises athletes can do to get their knees back to good health. In his article,

Jason Aberdeene focuses on four exercise techniques that could help an athletes body recover.

His first technique is straight leg raises. Aberdeene states that “This straight leg raise exercise

will indirectly strengthen your knee by strengthening the quadricep muscles that support the

knee” (Aberdeene, 2019). The second method is forward step-ups. Aberdeene believes that “This

strengthening exercise will increase range of motion in your knee” (Aberdeene, 2019). The third

method Aberdeene employs is quarter squats which he believes “are designed to improve the

range of motion in your knee as well as strengthen the muscles that support your knees”
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(Aberdeene, 2019). The last method listed is the hamstring strengthening exercise which

Aberdeene states “is designed to strengthen your hamstrings and improve range of motion in

your injured knee” (Aberdeene, 2019). For each of his techniques, Aberdeene explains step-by-

step how to perform each one correctly. Overall, without a device to help implement the correct

form for squat exercises, knee and other injuries will continue to increase from improper squat

techniques. This is why it is vital that athletes have a device that will help prevent these injuries.
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References
Aberdeene, Jason. “Strengthening Exercises for a Hyperextended Knee.”
LIVESTRONG.COM, Leaf Group, 2019, http://www.livestrong.com/article/368578-
strengthening-exercises-for-a-hyperextended-knee/

Long, Zach, et al. “The Truth About Squat Depth, Injuries & The ‘Knees Out’ Cue.” Dr.
John Rusin - Exercise Science & Injury Prevention, 17 Jan. 2018,
https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/.

Gailbraith, Molly. “Fixing Low Back Extension.” Juggernaut Training Systems, 12 May
2013, http://www.jtsstrength.com/fixing-low-back-extension/.

Leung, Kenneth. “7 Most Common Weight Lifting Injuries (& How To Prevent Them).”
BuiltLean, 1 July 2017, http://www.builtlean.com/2016/01/15/common-weight-lifting-
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