Do squats make you faster?
Answers
1. The Reveal from Rugby
In a 2012 study published in the Journal of Strength and Conditioning Research researchers from the University of Salford in Manchester England found that changes in maximal squat strength translated into better sprint performance. Nineteen professional rugby players participated in the study and performed a four week power program and a four week strength program.
The power program consisted of squat jumps hang cleans back squats and Nordic curls. For the strength program players did clean pulls back squats deadlifts and Nordic curls at 85 to 90 percent of their one-rep maximum. After the eight-week program players improved their maximal squat by 66 lbs. Their sprint speeds increased anywhere from 6 to 7.6 percent over 5.5, 11 and 22 yards. The researchers suggested that in particular the back squat can boost performance of short sprints.
2. The Key: A Back Squat
The back squat integrates your core muscles with your glutes hamstrings and quads and involves almost every muscle in your body. Begin by setting a barbell on supports at a height in which your have to bend your knees to step under it. You don’t want to be in the position of having to lift the bar to the supports when you’re done with a set.
Step under the bar and position the bar on the rear of your trapezius muscle and shoulders avoiding your neck. Grasp the bar with a wide pronated grip palms facing away from you. Extending your legs lift the bar off the supports. Stand with feet shoulder width apart and then slowly squat until your thighs are parallel to the floor. Bend your hips first and then bend your knees until you look as if you’re sitting in an invisible chair.
Your knees should track over your feet. If you’re new to squatting you may find it difficult to keep your heels planted on the floor slip a small weight plate under your heels until you develop enough flexibility. Perform three to fireps for six sets.
3. Squat and Explode Up
If you add a jump to a squat and turn it into a plyometric exercise you increase the power of your glutes hamstrings and quads improving stride length as well as the force of your push off out of the starting gate. Plyometrics is a method of exercise that takes advantage of the stretch shortening property of your muscles to build strength and speed.
Begin by placing a barbell against the back of your neck. With feet shoulder width apart sink into a quarter-squat position. Explode up to the ceiling maintaining the bar's placement. As you land on the balls of your feet bend your knees to cushion the impact.
Answer:
Squats on the other hand, are a very efficient way to build muscular strength...Increasing muscular strength will allow you to run faster on flats, power up hills, and lengthen your stride...