𝐒𝐐𝐔𝐀𝐓𝐓𝐈𝐍𝐆 𝐊𝐍𝐄𝐄 𝐏𝐎𝐒𝐈𝐓𝐈𝐎𝐍
This is probably one of the worst myths out there IMO, it may have caused more low back harm than has saved anyone from any knee pain. Now unless you have a specific reason like knee pain or injury there really isn’t a reason for a health individual to enforce that false rule and here is why, and what you should be focusing on.
This is what you should focus on and where I believe the actual myth came from. Keeping the knees behind the toes is a quick fix for someone who has limited dorsiflexion. This may be employed as when the lack of dorsi flexion is to such an extent that the heels rise of the ground. This is when you have a problem and should never squat in that position with weight unless you know what you’re doing. When the heels come off the ground the base of support changes to the forefoot and creates a fulcrum for the body to pivot on. This now changes how the weight is distributed among the joints, instead of having the weigh push straight down there can be slight moments created with any movement of the body.
This is a problem because now the force vector changes from pointing down to adding a force that goes away from the body. This force creates translation of the femur over the tibia, this is not good for our tendons and ligaments, they are great at handling torque of the knee because it creates tensile forces on them, this motion adds shearing to your PCL and patellar tendon. This isn’t the end of the world in low incremental forces, the sissy squat mimics these forces however in low magnitude.
The other reason which I’ve mentioned before is when limiting knee forward travel we increase the torque on the back. Even research shows a 1000% increase of torque on the back when limiting knee travel while only 20% increase of torque on the knees. Let’s dispel this old myth!
Have you ever followed this rule or has anyone told you to keep your knees behind your toes? If you have trouble with your squat, try my squat reconditioning guide in the link above it will help your squat!
2 minutes ago
🗣 Tuesday soon come....
An event that anyone can benefit from and if attended, you will 100% leave not only broadening your knowledge on nutrition, training and self-care but how to implement it immediately into your daily routine.....
To those who sit at a desk all day that slump into bad posture....
To those who constantly feel tired through lack of sleep and malnourishment....
To those who manual labour and put their bodies through repetitive strain....
To those who struggle with technique when you lifts weights....
To those who have restrictions that turn into severe injuries....
Bascially this is for everyone 👊🏾
You would be foolish to miss this. •
▪️ "The moment you think you know everything is the moment you know less" Crabby, 2019. ■
This seminar will be held on Tuesday 27th August. There are limited spaces so if you are interested please contact me or @louisep_osteopath_fitness
See you there Chaps + Chapettes XOX 🦀
DEADLIFT HIPS WRONG VS RIGHT* by @skiman.factual.fitness
I see this quite a bit whenever the individual is not in a favorable position to execute/pull on the deadlift exercise. They are sitting the hips too low (basically squatting the deadlift) instead of leveraging their lower body correctly. Lets go over some key tips to get yourself in the best position to execute the exercise.
To insure that you are properly deadlifting correctly try and keep the shoulders over the bar and that your scapula is hanging right above the bar. This will insure that you are producing maximum drive and power in order to get stronger at the deadlift.
Other key tips are to lock the elbows towards the ribs, try and push the lats down into the pockets, brace the core tight and push with the feet. Keeping the knees over mid-foot also creates the strongest point of contact while pushing the feet against the floor.
Hope this help!
If you made it this far, please comment below "DEADLIFT HIPS" or tag/share with a friend as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day! -Ski
📚 Are you struggling with diet and training routines? "Fitness Foundations: A Beginner's Guide" eBook 📚 is now available! ☝️Check it out by clicking on the link in my bio!
Follow me @skiman.factual.fitness for daily nutritional & training advice!
"I can't believe I'm here."
That's the thought that kept running through my head last week when I was invited to attend the first-ever @worldocr Level 1 certification in the United States. To bring my excitement to another level, the cert was held at the @teamusa Olympic Training Center in Colorado Springs.
We were given a tour of the entire complex and given access to areas only athletes and coaches do. From training in the best strength & conditioning center I've been to, to swimming in the "House that Michael built", walking the court where the Dream Team practices, and everything in between, I was like a kid in a candy store for a few days.
To think: This is where fitness is taking me and us at @unity_fitness_la_crosse
. If you would have said I would be in this position 8 years ago when I first thought about joining the fitness industry as a personal trainer, I would have laughed and thought there was no way.
Aside from being one of the absolute best certs I've ever done, the staff and other attendees took the experience to another level. I can't tell you how incredible this was for the fitness industry, obstacle course racing, and hopefully the Olympics!! 🤞🤞
This is an exciting new chapter to add to the book on how we're improving the way fitness is done in our area, and now the world!
Idk if you have ever done any trails but the 1st time I went I freaked out and I told myself that I would never try again. My boyfriend finally convinced me to go with him again and so here are 2 funny videos of me #mountainbiking in the trails of #ameliaearhartpark. This time I was a bit more confident but still freaking out inside. Honestly I liked it and now I have a new hobby 🚲!! #stephstayfit#stayfit
🤔WHY A BARBELL WITH WHEELS?—
WHAT’S SO UNIQUE ABOUT IT?——
We often get asked the concept and purpose behind The Axle:
1. We designed The Axle to stand off the ground like a normal barbell with Olympic plates would; the height you want to pull weight from the floor at. .
2. We made it light enough so that anyone could walk in and pick it up (the Axle is 11lb or 5kg). .
3. Then we made it look fun. It’s got big green wheels instead of plates with air-filled tires that let you roll on it, pick it up and set it down comfortably. The plated aluminum is soft on your hands instead of the rough knurling of regular barbells that carves into your hands. And it’s barely half as long as standard barbell.
✨Client Spotlight ✨ .
This girl right here has seen amazing results in her first 30 days, and she’s just getting started!
She first started 4 months postpartum, looking to get back into shape and to pre-baby weight. We started her with 2x/wk Mod-T 45 classes and 2x/wk personalized workouts with me, as well as homework I assign that she does on her own. Nutrition assignments from @sieracapesius paired with the workouts has this girl on 🔥 and feeling strong and energized! She just mentioned to me last week how she’s confident to wear tank tops again. I call that a huge win!! .
11 minutes ago
Coach Matt giving member Allan W. instruction before executing a trigger movement on our Core machine. Our 🦴 building technology is like nothing else out there. Maintain your foundation- stay strong, have great balance and agility, feel better than you have in years! Come in for a session- the first one is on us! Photo credit @maryellenwampler also one of our fabulous members!