WEBVTT 00:00:00.000 --> 00:00:02.299 Yeah, so if you want a stronger athlete, I think 00:00:02.299 --> 00:00:04.219 any time overloading eccentric weight is going 00:00:04.219 --> 00:00:06.219 to be awesome. We've shown that that does produce 00:00:06.219 --> 00:00:08.060 greater forces. But if you're really looking 00:00:08.060 --> 00:00:10.279 to get the most bang for your buck, more weight 00:00:10.279 --> 00:00:12.400 across the whole thing is going to be the best. 00:00:12.400 --> 00:00:14.919 So doing something where you're doing a maximal 00:00:14.919 --> 00:00:17.859 or super maximal accentuated eccentric loaded 00:00:17.859 --> 00:00:20.120 back squat and then staying up with heavier weights. 00:00:20.160 --> 00:00:24.219 So 70 % or 80 % concentrically would be the best 00:00:24.219 --> 00:00:28.570 to get maximal strength benefits. All right, 00:00:28.589 --> 00:00:30.809 Brooklyn, it's my pleasure to have you on Evidence 00:00:30.809 --> 00:00:33.789 Strong Show. If you could briefly introduce yourself, 00:00:34.009 --> 00:00:35.890 that would be great. Thank you. My name is Brooklyn 00:00:35.890 --> 00:00:38.750 Campbell. I am a strength coach at University 00:00:38.750 --> 00:00:41.869 of Houston. I currently work with women's soccer 00:00:41.869 --> 00:00:44.609 and women's softball. My background in research 00:00:44.609 --> 00:00:46.829 was done during my undergrad, which is where 00:00:46.829 --> 00:00:48.409 I did the research for my study we're going to 00:00:48.409 --> 00:00:51.250 talk about today at Carroll University. And my 00:00:51.250 --> 00:00:53.590 co -authors are all from sort of Carroll University 00:00:53.590 --> 00:00:56.270 as well. All right. So today we talk squats, 00:00:56.270 --> 00:00:59.369 back squats. Specifically, and we will look at 00:00:59.369 --> 00:01:02.229 some biomechanics. So, but I will let you to 00:01:02.229 --> 00:01:04.890 introduce the study. So what was the aim of that 00:01:04.890 --> 00:01:07.810 study? What you were trying to do? So the study 00:01:07.810 --> 00:01:10.909 was a comparison of breaking and propulsion phases 00:01:10.909 --> 00:01:13.989 of accentuated eccentric loaded back squats and 00:01:13.989 --> 00:01:16.269 resistance trained women. And I'll break down 00:01:16.269 --> 00:01:18.409 what that is. So breaking and propulsion characteristics 00:01:18.409 --> 00:01:21.750 are the lowering phase of a squat and then the 00:01:21.750 --> 00:01:24.489 concentric or propulsion phase of a squat where 00:01:24.489 --> 00:01:26.569 you're lifting back up as well. So we're looking 00:01:26.569 --> 00:01:28.909 at... Both of those with the force characteristics 00:01:28.909 --> 00:01:32.469 and the velocity characteristics that go into 00:01:32.469 --> 00:01:34.870 that. Accentuated eccentric loaded back squats. 00:01:34.950 --> 00:01:37.650 That's kind of a loaded word. And what that is, 00:01:37.650 --> 00:01:39.510 is it's a back squat that basically has three 00:01:39.510 --> 00:01:42.230 criteria. It has to involve both the lowering 00:01:42.230 --> 00:01:45.950 and the raising phase. So the eccentric and concentric 00:01:45.950 --> 00:01:49.209 phase of a back squat. It has to be basically 00:01:49.209 --> 00:01:52.170 unbroken without minimal destruction. So if you're 00:01:52.170 --> 00:01:53.829 doing a back squat, you're not pausing at the 00:01:53.829 --> 00:01:56.920 bottom or doing anything different. a different 00:01:56.920 --> 00:01:59.719 type of movement or bending forward to cause 00:01:59.719 --> 00:02:01.219 weight to fall off or anything like that. And 00:02:01.219 --> 00:02:03.200 then the other thing that makes it an accentuated, 00:02:03.219 --> 00:02:05.939 eccentric loaded back squat is it has to have 00:02:05.939 --> 00:02:08.460 a heavier load on the way down than it would 00:02:08.460 --> 00:02:11.800 when you rise back up. So overloading the lowering 00:02:11.800 --> 00:02:14.680 portion of the back squat. So practically, it's 00:02:14.680 --> 00:02:18.000 this back squat where on the hooks, you have 00:02:18.000 --> 00:02:20.979 kind of weight attached. You have this weight 00:02:20.979 --> 00:02:23.740 on the way down. As soon as the weight touches 00:02:23.740 --> 00:02:26.159 the ground, it's disattached. itself from the 00:02:26.159 --> 00:02:28.979 barbell and a portion of the squat where you 00:02:28.979 --> 00:02:31.240 go up is without this additional weight. Yes, 00:02:31.240 --> 00:02:33.099 exactly. Hooks fall off right at the bottom of 00:02:33.099 --> 00:02:35.360 your squat. The squat looks exactly the same 00:02:35.360 --> 00:02:38.180 as it would without the hooks. Awesome. All right. 00:02:38.219 --> 00:02:41.400 Who did you test and how the testing went? So 00:02:41.400 --> 00:02:44.039 testing that we did was performed on resistance 00:02:44.039 --> 00:02:46.280 trained women. That's kind of the unique part 00:02:46.280 --> 00:02:48.500 of this study. There are other studies that have 00:02:48.500 --> 00:02:50.159 been published with the same group of authors 00:02:50.159 --> 00:02:52.500 and different leading authors on resistance trained 00:02:52.500 --> 00:02:55.219 men as well. But I specifically in my study that 00:02:55.219 --> 00:02:57.280 I like was the lead author on looked at resistance 00:02:57.280 --> 00:02:59.900 trained women, which is a very understudied group. 00:03:00.000 --> 00:03:02.979 And so we had 14 female athletes performing the 00:03:02.979 --> 00:03:05.419 test. They were all about college age and their 00:03:05.419 --> 00:03:09.120 maximal back squat one RM varied between 1 .1 00:03:09.120 --> 00:03:11.780 times their body weight to 1 .7 times their body 00:03:11.780 --> 00:03:14.759 weight. So pretty big range in strengths. They 00:03:14.759 --> 00:03:16.919 had been training with the back squat for over 00:03:16.919 --> 00:03:18.780 a year and resistance training for over a year. 00:03:18.819 --> 00:03:20.800 So it was nothing new to them prior to performing 00:03:20.800 --> 00:03:23.439 the test. What we did for our testing sessions. 00:03:23.689 --> 00:03:25.930 we had four testing sessions the first one when 00:03:25.930 --> 00:03:28.009 we got the participants we did an informed consent 00:03:28.009 --> 00:03:30.289 and took their height weight and performed a 00:03:30.289 --> 00:03:32.469 one rep max test following a standardized protocol 00:03:32.469 --> 00:03:35.090 and standardized dynamic warm -up following that 00:03:35.090 --> 00:03:37.629 we did a familiarization phase with the weight 00:03:37.629 --> 00:03:39.490 releasers so those are those hooks that are falling 00:03:39.490 --> 00:03:41.770 off during the familiarization phase we did a 00:03:41.770 --> 00:03:43.650 couple different weights first just we were trying 00:03:43.650 --> 00:03:45.710 to figure out when exactly is the bottom of their 00:03:45.710 --> 00:03:47.729 squat the lowest spot when their thighs are at 00:03:47.729 --> 00:03:49.310 parallel to the ground because that's when the 00:03:49.310 --> 00:03:51.990 hooks need to fall off so we did a first with 00:03:51.990 --> 00:03:53.949 just no weight on the bar figuring out where 00:03:53.949 --> 00:03:55.930 the weight releasers fall off and then we did 00:03:55.930 --> 00:03:58.469 50 % on the barbell nothing on the weight releasers 00:03:58.469 --> 00:04:01.150 again figuring out and then we did 50 % on the 00:04:01.150 --> 00:04:03.090 barbell 10 % on each of the weight releasers 00:04:03.090 --> 00:04:05.810 so total 70 % performing three repetitions of 00:04:05.810 --> 00:04:07.310 the back squat where the weight releasers fall 00:04:07.310 --> 00:04:09.770 off on the very lowest point of their back squat 00:04:09.770 --> 00:04:12.009 just familiar I sound like that so the releasers 00:04:12.009 --> 00:04:14.370 fall off on the first rep and then the second 00:04:14.370 --> 00:04:17.509 and the third rep is just carry on without the 00:04:17.509 --> 00:04:19.930 additional weight is it yep so in our study we 00:04:19.930 --> 00:04:22.379 did a first rep weight releasers fall off you 00:04:22.379 --> 00:04:24.339 do two additional sets without the use of weight 00:04:24.339 --> 00:04:26.800 releasers the reason we chose to do that is because 00:04:26.800 --> 00:04:29.019 there is some studies that show a potentiation 00:04:29.019 --> 00:04:31.459 effect on the following repetitions following 00:04:31.459 --> 00:04:33.360 the first one so we didn't feel the need to re 00:04:33.360 --> 00:04:35.420 -hook the weight releasers after each one because 00:04:35.420 --> 00:04:37.420 you're curious what that looked like and then 00:04:37.420 --> 00:04:39.000 the potentiation effect would come off on the 00:04:39.000 --> 00:04:41.379 fourth and fifth reps and that study was done 00:04:41.379 --> 00:04:44.040 I believe on resistance trained males in the 00:04:44.040 --> 00:04:46.500 bench press so then back to the study following 00:04:46.500 --> 00:04:49.199 sessions that we did there were three other sessions 00:04:49.199 --> 00:04:51.040 those were testing sessions they were done on 00:04:51.040 --> 00:04:53.560 a random order um it was a traditional session 00:04:53.560 --> 00:04:57.120 ael maximal session and then ael super maximal 00:04:57.120 --> 00:05:00.839 session so the sessions followed a they'd come 00:05:00.839 --> 00:05:02.720 in they do their standardized warm -up um and 00:05:02.720 --> 00:05:05.600 they would do three repetitions of a concentric 00:05:05.600 --> 00:05:10.339 weight of 50 60 70 and 80 three reps at each 00:05:10.339 --> 00:05:12.819 of those during that they'd have a we'd have 00:05:12.819 --> 00:05:14.920 a velocity transducer hooked onto the barbell 00:05:14.920 --> 00:05:16.720 they'd be on force plates for all of their reps 00:05:16.720 --> 00:05:18.699 um they'd have a three minute rest in between 00:05:18.699 --> 00:05:21.019 three to five minutes and then So that would 00:05:21.019 --> 00:05:23.620 be like the traditional, right? Just basic back 00:05:23.620 --> 00:05:25.100 squats. So we had something to compare it to. 00:05:25.160 --> 00:05:29.500 And then the AEL maximal was 100 % of their max 00:05:29.500 --> 00:05:33.279 on the way down, standing up with 50%, 60%, 70%, 00:05:33.279 --> 00:05:36.600 and 80%. And then super maximal, we did at 110 00:05:36.600 --> 00:05:39.120 % on the way down, standing up with those same 00:05:39.120 --> 00:05:42.220 weights. Ooh, that sounds spicy. It was intense. 00:05:42.519 --> 00:05:45.000 It's very hard. It's deceptive because you'd 00:05:45.000 --> 00:05:47.120 think like there's a lot of research saying you 00:05:47.120 --> 00:05:51.430 can get up to 150 % of your... one rep max eccentrically 00:05:51.430 --> 00:05:54.170 so lowering but I'll tell you 110 is pretty hard 00:05:54.170 --> 00:05:56.230 I wouldn't want to do much more does it feel 00:05:56.230 --> 00:05:58.470 like you're fighting for your life on the way 00:05:58.470 --> 00:06:00.430 down with the first one and then you're like 00:06:00.430 --> 00:06:03.329 oh my god so happy it went off yeah it definitely 00:06:03.329 --> 00:06:05.629 like when you're going down with the 110 when 00:06:05.629 --> 00:06:07.430 the weight releasers fall off you spring off 00:06:07.430 --> 00:06:08.949 you're like oh my gosh like that was easy you 00:06:08.949 --> 00:06:10.689 kind of have to be prepared for it you can't 00:06:10.689 --> 00:06:12.509 just depth drop into it or you'll keep going 00:06:12.509 --> 00:06:14.389 down you're really fighting for your life with 00:06:14.389 --> 00:06:16.889 the heavier weights but a lot of it is it's interesting 00:06:16.889 --> 00:06:18.949 because a lot of it is like just familiarized 00:06:18.990 --> 00:06:20.889 yourself with it and trusting your body to do 00:06:20.889 --> 00:06:22.689 the movement mechanics that you've always learned 00:06:22.689 --> 00:06:24.370 with a back squat like don't do anything weird 00:06:24.370 --> 00:06:26.610 don't quarter wrap it like make sure you're hitting 00:06:26.610 --> 00:06:28.529 your depth slow and steady control the weight 00:06:28.529 --> 00:06:31.370 and you've got it how long does it take for an 00:06:31.370 --> 00:06:34.149 average person to to learn how to do these squats 00:06:34.149 --> 00:06:36.670 it really doesn't take long i mean we did one 00:06:36.670 --> 00:06:39.550 familiarization phase which was really only two 00:06:39.550 --> 00:06:41.529 or three times using the right releasers then 00:06:41.529 --> 00:06:44.050 they came in and if they were doing ael super 00:06:44.050 --> 00:06:46.149 maximal they were doing it on their first testing 00:06:46.149 --> 00:06:48.500 session so none of our participants or at least 00:06:48.500 --> 00:06:50.740 not that I know of, were previously training 00:06:50.740 --> 00:06:54.339 with AEL. So it was a pretty quick learning process. 00:06:54.439 --> 00:06:56.399 You just have to trust yourself, do your regular 00:06:56.399 --> 00:06:58.199 squat. That was the number one thing we said 00:06:58.199 --> 00:07:00.600 is like, do your regular squat. Like change nothing 00:07:00.600 --> 00:07:02.740 about how you move in your regular squat. And 00:07:02.740 --> 00:07:04.579 I mean, it's interesting feeling the weight. 00:07:04.660 --> 00:07:06.439 You'll feel them sway a little bit. We had people 00:07:06.439 --> 00:07:08.000 to help study the weight so that they weren't 00:07:08.000 --> 00:07:09.939 swaying back and forth before we got the squat. 00:07:10.060 --> 00:07:12.620 But it's just your basic squat. Really fast learning 00:07:12.620 --> 00:07:15.939 process. Could we go through what you have measured? 00:07:16.220 --> 00:07:19.639 We measured... the braking mean force, braking 00:07:19.639 --> 00:07:22.639 duration, braking impulse, as well as the propulsion 00:07:22.639 --> 00:07:25.540 mean force, propulsion duration, and propulsion 00:07:25.540 --> 00:07:29.040 impulse. And then we also measured the mean barbell 00:07:29.040 --> 00:07:31.740 velocity and the peak barbell velocity during 00:07:31.740 --> 00:07:33.899 the effect. Excellent. I think most of these 00:07:33.899 --> 00:07:36.800 terms people can comprehend, but could you explain 00:07:36.800 --> 00:07:39.879 an impulse? An impulse is sort of a combination 00:07:39.879 --> 00:07:43.019 of the duration and the force metrics. How so? 00:07:43.240 --> 00:07:45.879 It's the multiplication of them both. So the 00:07:45.879 --> 00:07:48.480 impulse is... I guess then combined. Okay. All 00:07:48.480 --> 00:07:50.339 right. So we know what you measure of now we 00:07:50.339 --> 00:07:52.399 are ready for the results. Yeah. So the results 00:07:52.399 --> 00:07:54.720 of the tests were that greater breaking knee 00:07:54.720 --> 00:07:58.259 force and greater impulses occurred across all 00:07:58.259 --> 00:08:01.800 AEL conditions. So across all accentuated eccentric 00:08:01.800 --> 00:08:05.560 loaded back squat conditions. So the super maximal 00:08:05.560 --> 00:08:09.660 and maximal accentuated eccentric loaded back 00:08:09.660 --> 00:08:13.160 squats produced greater force and impulses. There 00:08:13.160 --> 00:08:15.420 was not practically significant differences. 00:08:15.850 --> 00:08:18.629 between our barbell propulsion variables and 00:08:18.629 --> 00:08:21.889 we didn't notice in our study specifically anything 00:08:21.889 --> 00:08:26.509 that displayed we didn't notice any potentiation 00:08:26.509 --> 00:08:29.449 effects within our sets and that could be the 00:08:29.449 --> 00:08:32.009 population we are testing on that could be our 00:08:32.009 --> 00:08:34.950 relative strengths but we did not see any potentiation 00:08:34.950 --> 00:08:37.409 effects in our population and that was similar 00:08:37.409 --> 00:08:39.549 to the findings on the male participant though 00:08:39.549 --> 00:08:41.710 there have been other studies that show male 00:08:41.710 --> 00:08:44.350 participants having potentiation effects and 00:08:44.350 --> 00:08:46.549 then A unique thing to think about when training 00:08:46.549 --> 00:08:49.009 with accentuated eccentric loaded back squats 00:08:49.009 --> 00:08:51.950 is the spread that you're giving the athlete. 00:08:52.049 --> 00:08:56.250 So if you're lowering 110 % of your max and standing 00:08:56.250 --> 00:08:58.690 up with 80 % of your max, you're going to produce 00:08:58.690 --> 00:09:01.629 a lot more force. Whereas a larger spread, so 00:09:01.629 --> 00:09:04.929 when you're lowering 110 % of your max and standing 00:09:04.929 --> 00:09:07.789 up with 50 % of your max, you're going to produce 00:09:07.789 --> 00:09:10.289 a lot more rapid force development characteristics. 00:09:10.309 --> 00:09:13.090 So just more speed going up. So kind of prescribing 00:09:13.090 --> 00:09:15.600 them, you can use... that to decide, well, what 00:09:15.600 --> 00:09:17.399 am I trying to do? Am I trying to get maximal 00:09:17.399 --> 00:09:19.279 strength? Do I want to shorten the spread? Or 00:09:19.279 --> 00:09:21.980 am I trying to produce rapid force development 00:09:21.980 --> 00:09:23.779 characteristics? Do I want to make the spread 00:09:23.779 --> 00:09:25.580 bigger? All right, let's unpack a little bit. 00:09:25.720 --> 00:09:30.019 So if my goal as a coach is to produce more force, 00:09:30.039 --> 00:09:32.159 so I want the athlete to get stronger, how would 00:09:32.159 --> 00:09:34.200 I apply the findings of your study? Yeah, so 00:09:34.200 --> 00:09:36.700 if you want a stronger athlete, I think any time 00:09:36.700 --> 00:09:38.259 overloading the eccentric rate is going to be 00:09:38.259 --> 00:09:40.460 awesome. We've shown that that does produce greater 00:09:40.460 --> 00:09:42.340 forces. But if you're really looking to get the 00:09:42.340 --> 00:09:44.960 most bang for your buck, more weight across the 00:09:44.960 --> 00:09:46.820 whole thing is going to be the best. So doing 00:09:46.820 --> 00:09:49.659 something where you're doing a maximal or super 00:09:49.659 --> 00:09:52.360 maximal accentuated eccentric loaded back squat 00:09:52.360 --> 00:09:54.440 and then staying up with heavier weights. So 00:09:54.440 --> 00:09:58.139 70 % or 80 % concentrically would be the best 00:09:58.139 --> 00:10:01.080 to get maximal strength benefits. Okay. And then 00:10:01.080 --> 00:10:04.419 if I want the athlete to produce force faster, 00:10:04.539 --> 00:10:07.679 so be quicker potentially? Yes. So to produce 00:10:07.679 --> 00:10:10.500 force faster, you would want to have larger spread 00:10:10.500 --> 00:10:12.840 with your accentuated eccentric loaded. back 00:10:12.840 --> 00:10:15.240 squats between the eccentric and concentric phase. 00:10:15.440 --> 00:10:16.980 So that would look like something maybe where 00:10:16.980 --> 00:10:21.059 you're doing 110 % total weight going down and 00:10:21.059 --> 00:10:23.320 then coming up with something like 50 % or 60%. 00:10:23.320 --> 00:10:26.000 Or you could even just do a maximal repetition 00:10:26.000 --> 00:10:28.539 where you're having 100 % on the way down 50 00:10:28.539 --> 00:10:30.580 or 60 % on the way up. Do you have any other 00:10:30.580 --> 00:10:33.259 tips for coaches if they would like to try and 00:10:33.259 --> 00:10:35.519 apply it? Yeah, some tips I would have is be 00:10:35.519 --> 00:10:37.559 thoughtful with how you use it. Anytime you're 00:10:37.559 --> 00:10:39.860 using AEL, you want to think about the load, 00:10:39.940 --> 00:10:42.289 you want to think about the frequency. And then 00:10:42.289 --> 00:10:44.049 even like the duration of how you're doing it. 00:10:44.490 --> 00:10:46.769 Accentuated eccentric loaded back squats are 00:10:46.769 --> 00:10:48.750 a great tool because they can be prescribed for 00:10:48.750 --> 00:10:51.450 hypertrophy training, strength training, or power 00:10:51.450 --> 00:10:54.149 training. It all goes down to how you prescribe 00:10:54.149 --> 00:10:56.610 it. So if you're wanting to use it, maybe you're 00:10:56.610 --> 00:10:58.769 just doing it during peak week and they're not 00:10:58.769 --> 00:11:00.970 doing accentuated eccentric loaded back squats 00:11:00.970 --> 00:11:02.769 throughout the rest of the week. Or maybe they're 00:11:02.769 --> 00:11:04.450 doing it throughout the whole training phase. 00:11:04.549 --> 00:11:06.230 It's really important to just think about how 00:11:06.230 --> 00:11:08.570 you're implementing this and what adaptation 00:11:08.570 --> 00:11:11.929 you want to see because that can... change how 00:11:11.929 --> 00:11:15.190 you use the weight releasers so would you use 00:11:15.190 --> 00:11:18.210 them for potentiation mainly and then whatever 00:11:18.210 --> 00:11:21.710 the outcome of the exercise should be then the 00:11:21.710 --> 00:11:24.509 loading will be applicable to the outcome you 00:11:24.509 --> 00:11:27.149 you desire yeah so depending on what outcome 00:11:27.149 --> 00:11:29.549 you're hoping to get i would i would say it would 00:11:29.549 --> 00:11:32.529 change i personally would use it more in a maximal 00:11:32.529 --> 00:11:34.870 strength phase just given our findings i think 00:11:34.870 --> 00:11:37.190 it really supported that if i were planning to 00:11:37.190 --> 00:11:39.629 use accentuated eccentric loaded backshot with 00:11:39.629 --> 00:11:41.899 my athlete I would make sure it is athletes that 00:11:41.899 --> 00:11:44.679 are really great lifters. I don't think this 00:11:44.679 --> 00:11:46.720 is something for the novice athlete. It's very 00:11:46.720 --> 00:11:49.039 advanced. It's a hard training technique. So 00:11:49.039 --> 00:11:51.159 finding an athlete who's almost stagnant in their 00:11:51.159 --> 00:11:52.759 training and trying to use this to take them 00:11:52.759 --> 00:11:55.220 over the edge to try something new, it's a novice 00:11:55.220 --> 00:11:58.340 stimulus for most. So using it in that situation, 00:11:58.580 --> 00:12:01.299 I would probably put it then. All right. So let's 00:12:01.299 --> 00:12:04.240 sum up. How, in maybe three sentences, would 00:12:04.240 --> 00:12:06.779 you use this type of training? I would use this 00:12:06.779 --> 00:12:09.299 training with my stronger athletes during the 00:12:09.299 --> 00:12:12.299 strength. phase and I personally like using it 00:12:12.299 --> 00:12:14.620 just during a peak week so maybe on my fourth 00:12:14.620 --> 00:12:16.639 week or third week of the block doing a sort 00:12:16.639 --> 00:12:18.860 of an overtraining sort of stimulus and then 00:12:18.860 --> 00:12:22.120 not using it on a deload and taking it away that's 00:12:22.120 --> 00:12:24.059 how I like to use it awesome do you use this 00:12:24.059 --> 00:12:26.519 technique with your athlete personally your athletes 00:12:26.519 --> 00:12:30.539 I do I currently have a lot of younger athletes 00:12:30.539 --> 00:12:33.899 so I haven't used it this year much but last 00:12:33.899 --> 00:12:36.919 year I had a large group of graduate students 00:12:36.919 --> 00:12:39.960 and seniors who had really strong um strength 00:12:39.960 --> 00:12:42.080 and conditioning backgrounds and had back squatted 00:12:42.080 --> 00:12:44.500 for years and I pulled a number of them to do 00:12:44.500 --> 00:12:47.200 um to do eccentric eccentric loaded back squats 00:12:47.200 --> 00:12:49.480 with and they thought it was the most fun and 00:12:49.480 --> 00:12:51.720 something that they were like really felt that 00:12:51.720 --> 00:12:53.360 they were getting a great benefit out of it's 00:12:53.360 --> 00:12:55.460 a unique thing it brought excitement back into 00:12:55.460 --> 00:12:56.940 the weight room so it was really cool that's 00:12:56.940 --> 00:12:59.340 awesome that's that's a good enough reason I 00:12:59.340 --> 00:13:01.639 think if you have athletes who are training very 00:13:01.639 --> 00:13:04.620 hard preparing for competition many of the coaches 00:13:04.620 --> 00:13:06.940 in the audience are olympic weightlifting coaches 00:13:06.940 --> 00:13:09.129 so you know Olympic weightlifting two exercises 00:13:09.129 --> 00:13:11.690 and then you have front squat and back squat 00:13:11.690 --> 00:13:13.750 to support it. Maybe some deadlifts, maybe some 00:13:13.750 --> 00:13:16.429 pulls. Yeah, there's, I don't know, 35 exercises 00:13:16.429 --> 00:13:20.169 to choose from. So at some point it's all the 00:13:20.169 --> 00:13:23.889 same every day. So if you can add a bit of spiciness 00:13:23.889 --> 00:13:27.629 and it is a challenge too. I have never done 00:13:27.629 --> 00:13:30.850 these, but you can imagine that going down with 00:13:30.850 --> 00:13:34.649 110 of your max back squat is exciting mentally 00:13:34.649 --> 00:13:37.210 and everyone is watching and you need some... 00:13:37.230 --> 00:13:40.230 help to attach the hooks first and for them to 00:13:40.230 --> 00:13:43.070 not, you know, not be swinging and so on. So 00:13:43.070 --> 00:13:47.889 it is a fun way to make athletes work hard. Yeah, 00:13:47.909 --> 00:13:50.350 it's exciting. We have quite a few sets of hooks, 00:13:50.450 --> 00:13:52.970 but nonetheless, I still am safety's top priority. 00:13:53.169 --> 00:13:55.509 I always have one athlete spotting from behind, 00:13:55.690 --> 00:13:58.070 two on the sides, making sure the releasers come 00:13:58.070 --> 00:14:01.330 off, stabilizing the weights and just those three 00:14:01.330 --> 00:14:03.309 athletes helping out the one doing the back squat 00:14:03.309 --> 00:14:05.889 alone just involves so much excitement and teammates 00:14:05.889 --> 00:14:08.120 hyping. up each other so it's really awesome 00:14:08.120 --> 00:14:11.340 that's amazing all right coaches use it absolutely 00:14:11.340 --> 00:14:13.259 put it in try it out try it out for yourself 00:14:13.259 --> 00:14:14.919 first and then try it out with your athletes 00:14:14.919 --> 00:14:17.980 awesome well we have two questions to finish 00:14:17.980 --> 00:14:20.080 short questions the first one is what is your 00:14:20.080 --> 00:14:22.200 favorite lift so I saw that you were going to 00:14:22.200 --> 00:14:24.440 ask this one and I went back and forth on what 00:14:24.440 --> 00:14:27.279 I should say but my favorite lift is the front 00:14:27.279 --> 00:14:30.360 squat I really do like front squatting I like 00:14:30.360 --> 00:14:32.820 the core engagement I feel like I always feel 00:14:32.820 --> 00:14:34.620 it when I front squat I know I've done something 00:14:34.620 --> 00:14:37.480 when I front squat It's my favorite. I know most 00:14:37.480 --> 00:14:39.580 people hate front squats. So whenever I say that, 00:14:39.600 --> 00:14:41.100 I'm like, oh, they're going to eat this one. 00:14:41.299 --> 00:14:43.399 But it's just, it hurts, you know, you feel like 00:14:43.399 --> 00:14:45.120 you've had some good working. Awesome. Hard worker. 00:14:45.299 --> 00:14:47.480 All right. Last question, where people can find 00:14:47.480 --> 00:14:50.059 you if they want to follow your work or ask a 00:14:50.059 --> 00:14:52.799 question or just see what you're doing with your 00:14:52.799 --> 00:14:55.159 athletes or with your research. I'm always available 00:14:55.159 --> 00:14:59.759 for email. So my email is B -A -C -A -M -P -B 00:14:59.759 --> 00:15:05.200 -2 at central .uh .edu. And as well as... Instagram 00:15:05.200 --> 00:15:08.720 DMs are perfectly open. My Instagram is Brooke988 00:15:08.720 --> 00:15:12.200 and that's E -R -O -L -K -E -9 -8 -8. Excellent. 00:15:12.200 --> 00:15:14.039 Brooke, thank you so much for today. It was a 00:15:14.039 --> 00:15:15.740 pleasure. Thank you so much. I appreciate it.