From Lab to Lift: The Neuromuscular Reality of the Squat

 From Lab to Lift: The Neuromuscular Reality of the Squat

By: Roman Espinosa

Category: Biomechanical Analysis | USF Kinesiology

Theory-to-Practice Gap

In the human performance labs at USF, we dedicate countless hours to talking about Sliding Filament Theory and ATP hydrolysis. But there is one thing that we continue to see over and over again: "Theory-to-Practice Gap." It is easy for a lot of pre-professional athletes to ace their physiology tests, yet not know how to use this knowledge effectively on the weight room floor. This blog will explain to you why your movement happens the way it does.

Motor Drive: The Power Plant of the Lift

Many perceive the squat as a predominantly muscular activity; however, it is, at its core, a neurophysiological process. Prior to the first muscular contraction, there must be an initiation of Motor Unit Recruitment by your Central Nervous System. As per the Henneman's Size Principle, the first group recruited will be the smaller, more fatigue-resistant Type I fibers. To lift heavier weights or perform movements at faster velocities, higher threshold Type II fibers must be recruited.

Important Biomechanical Variables:

Rate Coding: It denotes the rate at which the neural messages are transmitted to the motor units. The more you increase your intent of moving the barbell quickly, the greater your rate coding becomes, enabling you to break through the "sticking point" of your lift, i.e., the transition from eccentric to concentric movement.

Stretch Shortening Cycle (SSC): Through proper control of the descent phase, elastic energy is stored in the tendons via Muscle Spindles.

Practical Application: Effective Cues

For maximum Ground Reaction Force (GRF), forget about “standing up.” Rather, envision “pushing the ground away.” This externally focused cue changes the emphasis from internal muscle activation to external environmental interaction, an approach shown by science to foster superior motor learning and force production.

Lab Session Checklist for your Next Session:

Tripod Foot Placement: Spread weight evenly across the heel, first metatarsal, and fifth metatarsal.

Bracing: Create more intra-abdominal pressure for lumbar spine stability as you descend.

Path Alignment: Make sure that the bar moves along a straight path through the middle of the foot.

While it is important to lift heavy as we prepare for our roles as strength coaches and clinicians, our ultimate goal should be learning the physiological “how.” By matching our coaching instructions to the body’s mechanics, we ensure safety and maximize performance potential.

Links to my films

 Finally, after all this time it is done.

Here are the links to my film opening and Creative Critical Reflections

Film Opening: https://drive.google.com/file/d/12ihIK0Aol_HM95D9ZCazay_KN5HuRbLq/view?usp=drive_web

CCR:

Creative Critical Reflection Question 3 - Research

 Question #3

 How did your production skills develop throughout this project?

For this question, I feel like my production skills dramatically improved throughout this project.

Process

I started alone and was completely lost. My teacher provided a guideline for us, but I never had to do anything like this. Immediately I started planning. I knew I wanted to make a suspense/horror movie that was related to law enforcement. I researched, created a storyboard, and casted my film. 

What happened

During filming, it was a bit chaotic. Some obstacles I encountered was waiting till dark to film. Since I wanted to have my film set during night, some actors weren't always available to film. I had to create a group chat and create polls to gather information about when everyone was free to film. Another obstacle I encountered was the editing process. I used Premiere Pro. I used it before but not for 2 minute long films. I also had to incorporate sounds and make my own sounds. I feel like my editing skills improved a lot after this project.

Creative Critical Reflection Question 2 - Research and Script

 For my critical reflection questions, I was thinking of doing something sports related. A possibility would be to do a post-game analysis, where the game would be the two-minute intro.

First Take YouTube: https://youtube.com/playlist?list=PLn3nHXu50t5wkud7Iv0LFazfV8dja6dc3&si=VCCuI5FGZMNtWyab

In First Take, the host, Skip Bayless, goes on air and analyzes athletes performances. He gives criticism to athletes, often in a rough manner. I'm not sure criticizing my project would be a good idea right before Cambridge is about to grade it, but I could have an athlete (actor) come on and interview the athlete. I would ask him "How does your product engage with audiences and how would it be distributed as a real media test?"

For what my answer would be, I did some writing:

Group meeting 2

Miguel

Yuri: Has mental problem. Yuri gets mad at lead singer and goes back and kills his bandmates. Hit to death with a vase. Ends up getting caught at the end.

Recording in his friends Carlos's house (garage or backyard).

Title: Unplugged

Credits: M & J presents: "unplugged"

CCR: Doesn't have a set idea yet. Sofia suggested a cooking idea

Miguel is filming today and this weekend. Although he did mention it was a little late, the group assured him that he would have enough time to finish filming, editing, and complete his CCR. For his plot, Yuri is the main character in a band and he has mental issues. From what I understood, Yuri gets mad at the lead singer and the rest of the band for kicking him out of the band. Since Yuri has anger issues, he gets mad and kills everyone with a vase, but gets caught at the end. The title is "Unplugged".

Sofia

Sofia was still filming, but she was trying to get ahead of her CCR. She was thinking of doing a cooking POV video, but the group recommended that she do something else because it is not related to media. Eventually, she ended up going with an interview style film where she pauses her movie and explains her process through recording different scenes. 

Roman

I have my filming done, but I needed help with ideas for my CCR. Some group members recommended that I do something government related. I was thinking of doing a podcast. As of now, that is the direction that I am heading in.

Renn

Renn is doing a western-style movie. She has her filming done and she is in the middle of working on editing. For her CCR, she has an idea of going on a bike and recording herself answering questions. For this idea, I think she is on the right approach by moving around and not just staying still, but I think this is a little similar to the talking head. 

Picture

Day 3

 Day Three of Filming

Today I recorded the scene of getting arrested. First, I had to get angles of the cop car used. This was me trying to get the right shot:

I used low angles a lot when filming this scene. This was to show the cop meant business and was a brutal character.

https://share.icloud.com/photos/0b6djnd1Pvc4-pIzw8G7R5gKg

For filming today, it was important to keep continuity. That is why I wore the same outfit. It is also important to have the costume design correct. That is why I had my actor dress as a cop. The actor is also a part of the local sheriffs office program and junior rotc. He knew exactly what to do in these situations.

Today we were able to film and get this scene down. Now there is only a couple shots we have to film before editing. 

 Day 2

This day, I started with the dialogue. Before shooting, I realized it was going to be necessary to have a script. After getting the script down, I was able to finally film. 

This day, we filmed the criminal doing a deal with the spy. When the spy leaves the scene to go get "something" from the back, the criminal is taken under arrest and knocked out. 

This is the footage gathered.

The plan was to make the criminal seem like a higher up. This is why we shot it outside with the dim lighting and with the lake in the background.

This weekend, I plan to get more shots in and be near the end of filming so I can begin editing next week.