Knees over toes, bad or good?
There is a myth in the fitness community that suggests that ‘the knees should never go over the toes when squatting’.
However, as I said, this is a myth and nothing more. A treasure trove of research exists that has proven that healthy athletes can go into a deep squat safely without jeopardizing the health of the knee. As long as good technique is used and excessive loading is limited, the knees can and should move past the toes in the lower portion of the squat to allow the hips to fully descend.
Look at any high level Olympic weightlifter at the bottom of a snatch or clean and jerk and you will see the knees well and truly ‘over the toes’.
I would highlight that this is the basic difference between a maximally loaded 1 rep max squat usually performed as low as parallel with the knee and a much lighter weight performed throughout the full range of motion of the hip and ankle, such as an Ass-to-grass squat at perhaps 40% of max capacity and weight.
As long as the knee is kept stable during movement and in line with the feet, there is nothing to worry about.
Shear forces do increase in the deep squat with the knees forward, but these can be handled by the body without risk of injury. Initiating the movement with the hips instead of the ankles can limit premature forward movement of the knees.
It comes down to weight distribution and the ability to keep the center of gravity over the middle of the foot so that the body remains balanced and works efficiently to generate strength and power.
——————————————————————————————————————————————————————————————————————————--
Hello,
As some of you may know, Personal Training is my bread and butter, however I moonlight as a writer in my spare time.
Should you find this article, or any other article or presentation interesting, please consider donating a small amount by using the 'Donate' button linked.
Do not feel obliged to choose any particular amount, as all donations will be greatly appreciated and welcomed.
Moreover, I will send you a discount code for both Online Coaching and/or Personal Training in gratitude of every donation made, regardless of the amount donated.
Thank You,
Simon