I’ve a friend, Yatin who’s currently training in China, Beijing national training center. I believe Ma Jianping got him in there. You need insiders to bring you into places like such.
The entrance to many weightlifter’s dream
That’s a 48KG girl squatting 130KG for sets of doubles
here is a link to a video of a 17 year old back squating 200kg for 13 reps
Not terribly hard to believe.
Hope you’re liking what you see.
Here’s a story. I was at a temple once and a monk once said to me this sentence;
“You must know, why people do something. If you don’t, don’t have to follow it. Like incense burning, Buddha never said that was necessary. Bowing down and making various hand gestures as signs of respect to the Buddha’s statue. That is, culture. Find the answer, not follow the crowd“. I kid you not, that monk actually said, “Bowing down and making various hand gestures as signs of respect“. He wanted me to understand that, I didn’t have to follow the crowd if I didn’t agree.
Now since then, I’ve always believed in finding out why. It’s hard, when you try to spread a different idea, but you really have to focus on the positive believers. The nay-sayers will be that. It’s just the way people are. It’s not bad or good.
Today, I got someone running up to me on Facebook, telling me that Kelly Starrett says that it creates stability in the hips, knees and ankles. He then asks if we can create such stability with the knees collapsing and because if we do not create stability, it’ll load the stress somewhere else, eg the knees.
I suppose I should clarify a little more in layman words since I’ve gotten more info out from the motherland.
Now before we go around doing more of the Chuanfu squats, let’s discuss first why we recommend such squats.
- It is not a collapse
- It is a deliberate channeling of the load into the quadriceps of the bodyThere is a difference between the body compensating and collapsing the knee because of glute weakness. What we are suggesting, is maximizing stability by loading the quads for maximum quad recruitment and stress, which leads to development beyond what can be created if we spread the load to other joints.This is because we believe that the fastest way to stand up from a heavy load is to move in the straightest line. By shifting the entire load into the quads, we are able to create this sort of movement more effectively.Alternately, if you’re an individual with insufficient ankle flexibility, push your groin outwards to increase the tension into the adductors which helps you maintain the rigidity of your entire body while descending
- It is the body’s natural way of moving
A lot of people say to spread the knees out, push knees out, externally rotate the hip joint. What we have found is when you do that, you force the hip joint to really be pushed to its limits. When this happens, there is limited space for it to move so to create the space, your body has 2 options. Push the knees in slightly to create space for the hip capsule to move. Or shoot your knees and hips backwards while your torso goes forward to create that space.I have a friend whom I consider to be a very smart and talented lifter. He was complaining saying that he didn’t have quads and was on a squat program to build quads. I’m not sure how its gone but he had some pretty sick squats just no quads. He’s also got another friend, who has massive quads and he has a distinctly different way from this other friend of mine. About the same squat numbers.What I did realise with the two of them is, the one with the smaller quads would keep the knees out as hard as he could, just like I always did. The other friend, just tried to stand up straight.In fact, a stroll around the streets of China and even parts of Southeast Asia will show you people squatting to have their meals, like its the most natural thing in the world to do. They never squat knees out. They just squat knees wherever it decides to go, eat their meals, wash the veggies, tie their shoes, etc and just stand up straight naturally.Somewhere somehow, someone must have noticed this and found a fantastic marketeer and began teaching this as the “Safest” way for most people to do it.
- It is not a compensating movement
What I mean by this is, the movement isn’t like I’m saying, push your knees till they both touch each other sort. What I’m suggesting is to push it a small bit so they create space for your hips to drive right through and help you stand right back up.It isn’t like the knees drop in, and you stand up at the expense of the knees. I would never suggest such a thing.
- It reduces activation of the glutes
Or does it really? This is what everyone tells me, but I don’t understand. Why does one care so much about the muscles muscles muscles? As long as the loading mechanics are correct, we minimize the potential for injury, and the movement pattern is good, why are we so concerned about muscles?Now if you’re truly concerned about muscles, maybe this is unscientific, maybe this is unprofessional, but my butt has …well..not shrunk in size and I do get a sore bum unlike that when I squatted knees out.
So how do I use this?
- Stand straight, feet slightly wider than hips
- Point your toes wherever you like, as long there is no pain in any of the joints
- Keep your torso neutral, and no hyperextending of the back
- Load the adductors as you descend into the squats.This automatically shifts the weights out for maximum stability and allows the adductors to tense up taking the load of the squats as you descend. This mind-cue is to enable the body to have a place to load the weight, and not shift all around finding for a joint to load.This is what I believe Kelly of mobilitywod.com talks about.Creating stability. The knee out cue works for most people, but I went deeper to analyze what that symptom created. So far I’ve been very successful with it as I’ve almost eliminated all forms of lower body pains that I used to have previously, ESPECIALLY hip flexor pain. –
- As your adductors are all ready, push the knee in slightly at the lowest position to help the body stand in a straight line. Finish by punching the hip through and keeping the knees back tracking to the toes again.
What are the benefits I have found personally, to switching to this technique?
- Elimination of any form of knee pain and hip pain for the first time in ages, since I stopped pushing knees out
- Increased recruitment of my quads and my glutes
- Increased flexibility in my ankles and my trunk is realigning. It used to be tighter on the right, it’s looser now.
- An automatic increase by 20KG in my squats (I kid you not)
- Easily repping out more reps in each set
Now, enjoy the ChuanFu Squats!