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I understand how the front squat can be the most similar to the vertical jump from a force vector stand point, but how can it be optimal loading for the quadriceps compared to HB and LB? I mean would using the front squat be taking the long route for strength?

I personally squat low bar due to knee issues but I do put a ton of quad involvement in the squat. So I'm somewhere in the middleground.

BTW, what is your stance on sumo squats? I feel safer doing them than regular squats, just did 1 session with wide stance..

Quote from: Kellyb on August 11, 2012, 10:36:55 am

That's pretty much true, one can get by with nothing but squats and zero ankle extensor or hip dominant work, but I think a 3 exercise regimen is more optimal. In my experience if people just do squats without supplemental hip extensor work they often become overly quad dominant over time. That might not happen if they focused on low bar squats though.

If we take the notion we're trying to strengthen the 3 power producing muscle groups cotributing to the vert as quickly as possible, I prefer a high bar squat and hip extension movement vs a low bar squat. A high bar squat is going to inherently have more quad activation and will built quad strength quicker. A front squat is even better, but it's kinda a pain in the ass.  

I see what you're saying though and you make a valid point.

My squat example was really just to provide an illustration of why I believe that imbalances go away over time if you progressively overload an exercise utilizing mechanics that stress the over- and underdeveloped muscle groups to a similar degree. I share your opinion that ankle work and other exercises should be incorporated as well.

What I do not understand is your philosophy regarding the high-bar squat. You say that training it increases quad strength faster compared to low-bar *. This inevitably leads to comparatively weaker hips, which has to be compensated for via another exercise, that is primarily a hip extension movement. So you end up with two movements that favor either knee or hip extensors. In a low-bar squat you would instead use both muscle groups to a similar degree and get them stronger simultaneously and prevent imbalances from the start.


* I do not think this to be true. I find it more likely that HB squats just leave the hip extensors weaker. While I agree that the quads have to do a larger percentage of the work in the HB squat, the load that can be managed in this style is inferior to the LB variant. And since the knee joints can be worked over a similar ROM in both squat styles, it seems to me that the LB squat is better for VJ training as well. That is unless reality shows us that properly coached trainees' progress is faster for the HB vs. the LB squat over a meaningful time interval such as 4 months. I do not know whether this is the case, but it would be very, very surprising considering the universally observable phenomenon that exercises that allow for more weight to be used have a higher growth potential and are less prone to external and internal disturbances.

How good/bad is NOEXPLODE?

I heard stories from friends that it made them feel really weird...