The myth comes from a deep squat in which improper hip rotation producing extra force on the knee and causing strains and possible damage. A proper squat has the hips abducting [external rotation] and forcing the knees out. Consider how we walk, run, or even climb stairs. To do any of these things our knee protrudes past our toes, so why would a coach take this away from working out. Its like a swimming coach training his athlete by keeping them out of the water [that's a leap but you get the point].
Andrew @ Texas State meet squatting with knees over toes and hips abducted. Team Endunamoo |
The researchers found that restricting the forward excursion of the knees during the squat [preventing the knees from going over the toes] increased the anterior lean of the trunk and promoted an internal angle at the knees and ankles [adduction].
The knee received roughly 27% decrease in torque, however the hip recieved a 1070% increase in torque.
[Fry AC, Smith JC, Schilling BK. Effect of knee position on hip and knee torques during the barbell squat. J Strength Cond Res. 2003 Nov;17(4):629-33.]
Below is the modeled front squat, high bar and low bar squat. In each instance the toes are called to go over the knees. This reduces the torque on the hip so that they have the ability to create a stretch reflex in the adductors and give you the bounce in the end. Going knees over toes keeps the hip healthy and knees strong.
The knee received roughly 27% decrease in torque, however the hip recieved a 1070% increase in torque.
[Fry AC, Smith JC, Schilling BK. Effect of knee position on hip and knee torques during the barbell squat. J Strength Cond Res. 2003 Nov;17(4):629-33.]
Below is the modeled front squat, high bar and low bar squat. In each instance the toes are called to go over the knees. This reduces the torque on the hip so that they have the ability to create a stretch reflex in the adductors and give you the bounce in the end. Going knees over toes keeps the hip healthy and knees strong.
Most high school coaches aren't experts on lifting form for any lifts. I know part of the reason I have messed up knees is because I was taught in high school the wrong form. Now that I squat correctly, thanks to Dr. Lon Kilgore, I don't feel near as much pain or discomfort in my knees. Form is key, never sacrifice form for more weight!
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