6/18/2023 0 Comments Squat form![]() ![]() The knee is essentially acting purely as a "hinge" and is not "twisting" excessively under load. This is the most mechanically efficient position from which to squat. In order to squat effectively, the foot should be in line with the abducted hip/femur. Optimized for LoadingĪlthough the feet-forward squat DOES require additional mobility, it comes at a cost of decreased capacity to LOAD in a lot of cases. Why does this matter? Increased Mobility vs. The entire lower extremity would be in a straight line. However, if the feet stay turned out, being in-line with the knee wouldn’t require this amount of tibial internal rotation. If the knees track in line with the abducted hip, tibial internal rotation is necessary in order to maintain a forward foot. Regardless of the squat variation, the hip should be in some amount of abduction. In fact, one of the main, often overlooked, mobility requirements to achieve a full, feet forward squat is sufficient tibial internal rotation. This is why many coaches and physical therapists recommend this method. Feet OutĪ squat to depth with the feet straight forward requires more mobility…period. This article aims to clear up some common misconceptions! Foot Placement for Squats.Feet Forward vs. However, it seems as if there are conflicting points of views on whether to turn your feet out before you squat. Optimal foot placement for squats is imperative, as it serves as a vital base of stability. The vast majority of professional squatters, both powerlifters and Olympic athletes, squat with SOME degree of toe out.The optimal squat foot placement will vary depending on the individual’s stance width, hip anatomy, and lift variation.Attempting to willfully externally rotate the hip or shove the knees out beyond the line of the foot to create torque during the movement complicates the lift and wastes energy, leaving pounds on the platform. The squat involves moving the barbell in a linear path.During the squat, the entire lower extremity, including the thigh, lower leg, and foot should be in a straight line to optimize loading potential.Squatting with the feet straight forward requires more mobility, but it is NOT the most effective foot placement for squats for most individuals.If you’re on your own and you can’t complete a rep, your goal will be to push the barbell off your back while moving your body quickly forward to get out of the way. This person will stand behind you and help guide the weight back up if you can’t complete the rep. To do this, sink lower than you’d normally squat, allowing the rack or cage to catch the barbell, and come up from underneath.Īnother option is to work with a spotter during your barbell squat reps. ![]() If the weight gets too heavy and you aren’t able to complete the squat rep, use the rack or cage to your advantage. Push through your entire foot to return to start.Begin to sit back with your hips, bending the knees, and stopping when your thighs hit parallel to the ground.Again, your feet should be shoulder-width apart, toes slightly out, core braced, and chest up. It you straighten your arms in front of you, the barbell shouldn’t move. Position the barbell so it’s resting on the front side of your shoulders.You’ll need a lighter barbell for the front squat, too. More quad-specific than a back squat, the front squat loads the weight on the front of your body instead.
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