Thursday, January 26, 2017

You might not want to listen to old advice !

Guess what, squatting with your knees over your toes is actually a good thing! Forget what you have learned about not letting your toes over your knees. That information is a little off cue. Many trainers have been taught to cue the squat as to keep your head up, toes out and never let your knees past your toes. I've heard this countless times before, and I really wish the rumor would come to an end.Here's why you need to stop repeating this pre-lift mantra, and what you should be thinking instead.
Setting up for a squat is a beautiful moment with you and the barbell. The weight of the bar on your shoulders and it's just you, your breath and your power. Knowing how to perform this lift safely and properly is enormous knowledge for you! A good squat doesn't mean its a huge PR ( personal record). It's simply performing it correctly.
For me, this is how I cue myself and my clients:
-Hips drive backward first
-Knees and ankles only bend after hips
-Weight stays on heels, and heels stay on ground
Front squats, back squats, goblet squats should all meet these standards. They are all the same foundation lifting pattern. My first cue is to initiate the lift with your hips. For me, I commonly tell my clients to "bump a car door shut". This gets the mindset thinking butt back.Why do I want the weight in your heels? Your booty is your powerhouse and I want you to use it. The squat does place a lot of demand on your knees which are a lot more delicate and smaller for you to handle load. If you think the squat is quad dominant, you might want to revisit your squatting technique.
Your body is a machine that moves in unison. If you are tying to prevent a natural movement such as your knees coming forward over your toes, you might be causing more harm than good.If you restrict movement at the knees, particularly with a weight on your back, your body will do one of three things to compensate:
-You will round your back in order to keep your center of gravity over your midfoot, hence looking like a pooping dog.,-visualize that :)
-You will fall backward because all of your weight is moving that direction which is a safety issue.
You will stick your hips so far back that you cannot actually get down near parallel or a full squat and do a "good-morning squat" with way too much load causing back pain.
So here is the take away, it's your body and your squat. Some people have much longer femurs (upper leg bone) than others. If you are one of these individuals with a long femur, you can bet that you'll have significant difficulty getting into a full-range squat with your knees behind your toes.
When you are performing a squat correctly and pushing your hips back first, it is absolutely OK for your knees to track past your toes. t could be allowing you to hit a full-depth range of motion without rounding your lower back excessively.Restricting movement somewhere will only lead to added stress and strain somewhere else, potentially creating injuries that could have otherwise been avoided.
If you're not sure if you are performing a squat properly, come see me, and I can walk you through it. If lifting is important to you, it's worth the time and money to do it right!

No comments:

Post a Comment