That knees over toes mobility is crucial!!! For the longest time the advice in the gym even from trainers is "not to allow your knees to go past your toes", and as a result most of us had terrible knee mobility. Knee over toes mobility increases mobility of the knee joint and cuts down on irritation from over use. It also ensures you can get into the various athletic positions comfortably without binding.
My two cents. Started fitness in 2017. Trainers back then said don't let knees past toes and don't train hipflexors. Resulted me in imbalances in my knees ankles and hips and also translated upwards into my shoulders being imbalanced as well. Also back then people only talked about the scapulas importance of posture but neglected the hips positioning needed for correct posture.
This was quite useful. I'd never heard hip flexion described as moving your lower spine towards your thighs. I've been working on mastering movement technique. But I've struggled to understand why my hip flexion wasn't improving. This description really helped clarify what it's supposed to feel like as I flex my hip
I notice on this, and your previous vidro on squatting, that you don't mention knees as a reason people may not be able to do this. I'm 63, I have arthritis, old injuries and old surgeries, in my knees. I'm practicing my squatting and can achieve the "prayer position ", but not the sitting squat, my knees are too painful. I'm doing what I can to strengthen the muscles/tendons.
hey i got some really interesting squat ideas id like to discuss. For one, in the most simplest form... I dont think the flat foot is most efficient for squat technique. I think it contributes to knee pain. A more accurate way to squat would be to aline your balance over the outside line of your foot. This feels as if all pressure is relived from the knee. Once I started doing this I noticed a significant amount of less knee pain.. I dont feel knee pain at all. By rotating your foot (and your whole leg, this concept applies to every muscle that has the mechanics to rotate), you increase your range of motion. Engaging more muscles allows for better stability and a larger spectrum to distribute your energy. This idea is hard to put into words and it gets complicated so hope it makes sense. A notable example are frogs. Their biggest toes is the fourth (ring finger) toe. That is the last toe to leave the ground and its where their "line" of balance is located
There is a technique that has you kind of corkscrew your feet into the ground during squat. Like trying to externally rotate the feet but not letting the foot actually move. The result is pressure on the outside of the feet and a feeling of applied rotational torque through the legs and hips. This might be what you're talking about. I forget the name of it but it's a common practice in martial arts as well, especially in things like the horse stance.
Hip flexors are not working significantly during squats. The motion of hip flexion is created by the external resistance and controlled eccentrically by hip extensors.
I had some health problems, took the medical community a long time to figure out what was happening. Mostly better now and getting back to life and even starting to work out again. Glad you enjoyed the video!
Well, for sure this isn't for everyone. I have a long standing torn medial meniscus in one knee and while I can do an ass to grass squat with bodyweight, if I add more than 30lbs to it my knee starts to degrade pretty fast. So I stick with bodyweight squats during warm up and then switch to other, more friendly strength exercises for the main workout. Luckily there are some great lower body exercises that are still pretty easy on the knees. Kettlebell swings, carefully done single leg squats (don't go down to far, don't allow knee valgus, and hold onto something for balance in the beginning if necessary), single leg deadlifts, horse stance holds, and shin box hip rotations for mobility. But there are some "hacks" that tend to help with knee pain for a lot of people you can try. In fact they are almost never a bad thing to do either way. Stretching and releasing the quads and adductors takes a lot of pressure off the knee and takes away knee pain altogether for some people. And strengthening the glute medius and hamstrings often greatly increases stability of the knees. When my knee starts hurting I grab my monkey feet apparatus and start doing hamstring curls and lateral leg raises and use the massage gun on my quads and adductors just before stretching them. Always helps a lot. Best of luck, hope this helps.
I would say hollow body holds, ab wheel and L- Sit are all pretty good options. There are a lot of variations of these as well that all do pretty good.
This man told me “it’s ok to go wider than shoulder width” and I was able to squat to depth on the first try. Crazy how that works…
My mind is blown on how much has changed
That knees over toes mobility is crucial!!! For the longest time the advice in the gym even from trainers is "not to allow your knees to go past your toes", and as a result most of us had terrible knee mobility. Knee over toes mobility increases mobility of the knee joint and cuts down on irritation from over use. It also ensures you can get into the various athletic positions comfortably without binding.
My two cents.
Started fitness in 2017. Trainers back then said don't let knees past toes and don't train hipflexors.
Resulted me in imbalances in my knees ankles and hips and also translated upwards into my shoulders being imbalanced as well. Also back then people only talked about the scapulas importance of posture but neglected the hips positioning needed for correct posture.
@@FirstLast-pt7bm yes to all of that! Mobility isn't an afterthought its crucial.
Glad to see this channel is back. You always give different perspectives to training. Cheers!
Illustration and content length is always so on point! Love the videos ♥️
Just discovered your channel, awesome stuff, please keep posting 🙏
Thank you for such a concise and informative breakdown, I’m so glad to see you’re creating new videos.
This was quite useful. I'd never heard hip flexion described as moving your lower spine towards your thighs. I've been working on mastering movement technique. But I've struggled to understand why my hip flexion wasn't improving. This description really helped clarify what it's supposed to feel like as I flex my hip
This channle is very original and amazing
underated video
Quality content!! 💯🔥💪🏾
I notice on this, and your previous vidro on squatting, that you don't mention knees as a reason people may not be able to do this. I'm 63, I have arthritis, old injuries and old surgeries, in my knees. I'm practicing my squatting and can achieve the "prayer position ", but not the sitting squat, my knees are too painful. I'm doing what I can to strengthen the muscles/tendons.
Great video!
Great information.. Can you do a video on isometric wall sits and different variations
Thanks!
hey i got some really interesting squat ideas id like to discuss. For one, in the most simplest form... I dont think the flat foot is most efficient for squat technique. I think it contributes to knee pain. A more accurate way to squat would be to aline your balance over the outside line of your foot. This feels as if all pressure is relived from the knee. Once I started doing this I noticed a significant amount of less knee pain.. I dont feel knee pain at all. By rotating your foot (and your whole leg, this concept applies to every muscle that has the mechanics to rotate), you increase your range of motion. Engaging more muscles allows for better stability and a larger spectrum to distribute your energy. This idea is hard to put into words and it gets complicated so hope it makes sense. A notable example are frogs. Their biggest toes is the fourth (ring finger) toe. That is the last toe to leave the ground and its where their "line" of balance is located
There is a technique that has you kind of corkscrew your feet into the ground during squat. Like trying to externally rotate the feet but not letting the foot actually move. The result is pressure on the outside of the feet and a feeling of applied rotational torque through the legs and hips. This might be what you're talking about. I forget the name of it but it's a common practice in martial arts as well, especially in things like the horse stance.
So helpful! Thank you 🤎
Amazing videos.
a visual perceptionist thanks you :-)
Well, for a woman with good mobility, but with long legs, short torso, big butt, small shoulders, deep squat is not a resting position.
3:59
Ha! I, too, need a pretty wide stance, but not due to hips but to so that my belly has enough space to get through between the thighs🤣
Hip flexors are not working significantly during squats. The motion of hip flexion is created by the external resistance and controlled eccentrically by hip extensors.
Nice video! Just wondering why where you absent for so long?
I had some health problems, took the medical community a long time to figure out what was happening. Mostly better now and getting back to life and even starting to work out again. Glad you enjoyed the video!
@@moversodyssey Happy to hear that! Keep the quality work
Tight hamstrings have nothing to do with it. They barely change length since the shorten with knee flexion with lengthen with hip flexion.
What if you have old aching knees? If I go too low, my knees give out
Well, for sure this isn't for everyone. I have a long standing torn medial meniscus in one knee and while I can do an ass to grass squat with bodyweight, if I add more than 30lbs to it my knee starts to degrade pretty fast. So I stick with bodyweight squats during warm up and then switch to other, more friendly strength exercises for the main workout. Luckily there are some great lower body exercises that are still pretty easy on the knees. Kettlebell swings, carefully done single leg squats (don't go down to far, don't allow knee valgus, and hold onto something for balance in the beginning if necessary), single leg deadlifts, horse stance holds, and shin box hip rotations for mobility.
But there are some "hacks" that tend to help with knee pain for a lot of people you can try. In fact they are almost never a bad thing to do either way. Stretching and releasing the quads and adductors takes a lot of pressure off the knee and takes away knee pain altogether for some people. And strengthening the glute medius and hamstrings often greatly increases stability of the knees. When my knee starts hurting I grab my monkey feet apparatus and start doing hamstring curls and lateral leg raises and use the massage gun on my quads and adductors just before stretching them. Always helps a lot. Best of luck, hope this helps.
What do you recomend then if you don't advice crunches for abdomen excercises
I would say hollow body holds, ab wheel and L- Sit are all pretty good options. There are a lot of variations of these as well that all do pretty good.
Also wrong about the tibialis anterior.
🗿💪🏿