Approximately fifteen years ago as the iron-game shifted in the public eye it made a crucial error in the technical approach to Squats, which in this case placed significantly less emphasis upon balanced leg development and almost securely upon the ‘posterior chain’. This is decidedly due to the change to a greater influence of Powerlifting and technical approaches that focused upon a greater weight, given the goal of competition, and less of leg development. Certainly the posterior chain is very important but not at the expense of balanced development and less of an influence upon the quadriceps, in particular the VMO.
The vastus medialis oblique (VMO) provides the quadriceps that ‘tear drop’ type shape that has been part of physical culture long before Charles Atlas responded to the sand kicked in the face challenge and a true athletic look of the ages. Furthermore a strong VMO will help greatly reduce the risk of injury in general sport but oddly rarely addressed in training today.
That said, solutions for the development of the VMO are relatively simple just as long as you do not mind intense muscular pumps.
• Front Squats 1½, whereby you Squat to ‘rock bottom’ before returning to bottom and squatting up to the start position
• Full Squats with a classic bodybuilding stance (not wide as in Powerlifting)
• Sissy Squats with Vince Gironda’s variation and when you say ‘Gironda’ understand this man was a genius within bodybuilding, health and fitness.
• Modestly elevate the heels. I prefer angled wood board laying atop stones for an approximate five percent lift
Prepared by John Davies
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