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Even more adventures from one “Squat Challenged” lifter
It’s been a couple of years since I purchased the PowerTec Leverage Squat machine and I’ve learned a few things in my pursuit of “squat.” Unfortunately, not everything that I learned was positive. (Click here for part one or here for part two.)
First thing I learned was that although machines can allow you to perform a reasonable semblance of a squat, they still fall short of the real thing. No balance is involved and it can be easy to “cheat” the movement. I mentioned these things in a prior blog and time has done little to change my opinion.
Second thing I learned was that since the machine forces you to conform to its movement path, it can set you up for injury. That isn’t a startlingly new revelation but I learned its truth when I became injured using the PowerTec. My knees started complaining and my shoulders also rebelled against the movement. I “believe” that my knees hurt from the resulting tension and rigid positioning that occurred when my feet were solidly planted on the floor and the lever arm was firmly in place on my shoulders. Neither “anchor point” allowed natural movement…and my knees were the recipient of some unnatural forces. My shoulders hurt from the way that the pads pressed down on my trapezius and deltoids. I “believe” that I irritated a nerve deep in my trapezius in the same manner. The lever arm and the pads stayed in a fixed position, while I moved slightly underneath them as I squatted. My left shoulder would become numb and tingly after a squat session. When squatting with a barbell, the contact point on the shoulders comprises a much larger area and distributes the load somewhat. With the leverage arm of the PowerTec, the load is concentrated on a reasonably small area of each shoulder/trapezius area.
I am unwilling to completely abandon the PowerTec, since using the angled foot platform changes the movement enough so that these “issues” aren’t as problematic. (When using the angled foot platform, the movement becomes more like a leg press in function, stressing the glutes more heavily.) However, for a short while I’ve stopped using the PowerTec machine and returned to using the hip belt squat. Squatting while using the hip belt is kinder to the back, the shoulders aren’t stressed at all and it also allows for natural movement at the knees and hips.
The bottom line here is that I think I am too tall or otherwise physically unsuited to the consistent, hard use of this machine. I guess it is still true – “One size doesn’t fit all.”
Live and learn, eh?
on January 24th, 2009 at 4:23 pm
Bill, I reckon you’re braver than me. I tried squatting on a Smith machine once. You won’t catch me squatting on any strict range of machine motion ever again. I enjoy your take on it, however, and I have yet to try a Hip Belt squat.
on January 24th, 2009 at 6:42 pm
Robbie:
The PowerTec isn’t as restrictive as the Smith Machine but it still has a fixed path of motion. I imagine that if I were about four inches shorter, it would have been much kinder to me.
The hip belt squat is becoming more frequently used…due in part to the influence of IronMind company and the writings of the late John McCallum. If you have any issues that prevent regular front or back squatting, this movement is a very viable substitute. In fact, it can stand on its own as a valuable movement. Thanks for your comment.
on February 11th, 2009 at 5:45 am
Bill,
Have you ever tried pistols using bands or power rack for support? It might be an alternative you haven’t tried.
on November 3rd, 2009 at 2:51 pm
Bill: read about your journey with great interest as I, too, consider myself somewhat squat-challenged. I found that my lower back has always been the “weakest link” and seems to give up first – way before my legs do – on a regular squat, which prevents me from using any amount of weight that’s worth mentioning. I’m wondering if you ever considered Frank Zane’s Leg Blaster. It seems similar to your door-knob idea…
on December 24th, 2009 at 10:44 am
Vlad:
Although I consider Frank’s Leg Blaster very expensive, I do think that it is very useful. I do something similar, using my power rack and a homemade hip squat belt. While wearing the hip squat belt, I lightly rest my hands on one of the bars of the power rack, set just below or at chest height. By using the bar for balance, I can squat with a very upright torso. The use of the hip belt doesn’t load the lower back and it doesn’t require significant amounts of weight to be very effective. Contact me via the IronOnline site should you wish more information. -Bill
on April 5th, 2010 at 2:14 am
Bill,
Have you tried the SSB squat bar, in a power rack, a lot of tall squatters have had great results with this.
on May 10th, 2010 at 1:31 pm
Daz:
I assume you’re mentioning the Safety Squat Bar. I’ll be absolutely honest here and say that I’m too chea…er, ah, FRUGAL to purchase one of these. (Over $400 where I checked) They do look like a good alternative and one that might be suitable for me…but I’ve already spent a fair amount of cash in exploring other alternatives. Thanks for your reply, though.
on July 3rd, 2010 at 11:29 pm
Bill,
I am curious as to whether you abandoned the trap/shrug bar?
Cheers,
trip
on July 16th, 2010 at 11:30 am
Trip:
The trap/shrug bar is one piece of equipment that I haven’t abandoned. It is one of the more often used pieces of equipment in my garage gym.
Bill