Just wanna know what is the general consensus towards squatting with feet parallel? Is this the optimal stance for healthy squatting as squatting with ur feet angled out may cause stress on the ligaments?
You should toe out slightly during a loaded squat. Squatting with the toes straight ahead is for testing purposes only, because it magnifies technique problems like knees caving in, pronation, hips shifting, etc. When doing an assessment we want to be able to find the issues, but because a test is done with toes straight ahead does not mean that's the goal for a loaded squat. An optimal stance will be slightly different for each individual.
Hmmm... my knees track outward from parallel, so I should probably toe-out a tad? I'll give that a shot next time I do a formal barbell squat (no time soon)
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Ben, no matter where you point your toes, your knees should be tracking directly in line with them--more toe out = wider knees. This would be true for movements you're already doing too, like jumps, snatches, cleans, any knee-bending kind of lifts.
You should toe out slightly during a loaded squat. Squatting with the toes straight ahead is for testing purposes only, because it magnifies technique problems like knees caving in, pronation, hips shifting, etc. When doing an assessment we want to be able to find the issues, but because a test is done with toes straight ahead does not mean that's the goal for a loaded squat. An optimal stance will be slightly different for each individual.
My knees slightly caved in at the bottom of my squat. Is it a case of weak abductors? Besides reminding myself mentally to 'spread the floor' when squatting, any other useful fix to correct the problem?
My knees slightly caved in at the bottom of my squat. Is it a case of weak abductors? Besides reminding myself mentally to 'spread the floor' when squatting, any other useful fix to correct the problem?
Weak abductors are a likely candidate for one weak area, but rarely is there just one weak area or technique flaw. The "spread the floor" cue is a good one. The Squat Rx series of videos has a lot of good information that might help you. Single-leg work could help you define areas of weakness. Self-myofascial release might be helpful in discovering areas of tightness. The very best option would be to find a good trainer to assess you in person.
Weak abductors are a likely candidate for one weak area, but rarely is there just one weak area or technique flaw. The "spread the floor" cue is a good one. The Squat Rx series of videos has a lot of good information that might help you. Single-leg work could help you define areas of weakness. Self-myofascial release might be helpful in discovering areas of tightness. The very best option would be to find a good trainer to assess you in person.
Thanks for the link lisa! I've seen these videos before. I've saved them for future reference
Thanks for this thread. I've had some wondering about this matter recently, and had forgotten the testing/loaded differentiation.
Following Starting Strength, Rip suggests 30 degrees out. I have tried that and also have tried toes front, which I can do loaded, and, I think, using comparable weight to toes out.
If one can do that (toes front), what are the reasons not to, versus, say, 30 degrees out? I haven't read SS in a bit, but I recall Rip talking about better mechanical advantage for lifting, possibly brining more muscles into play. But, I really can't recall; I'd have to pull out the book.
Thanks for this thread. I've had some wondering about this matter recently, and had forgotten the testing/loaded differentiation.
Following Starting Strength, Rip suggests 30 degrees out. I have tried that and also have tried toes front, which I can do loaded, and, I think, using comparable weight to toes out.
If one can do that (toes front), what are the reasons not to, versus, say, 30 degrees out? I haven't read SS in a bit, but I recall Rip talking about better mechanical advantage for lifting, possibly brining more muscles into play. But, I really can't recall; I'd have to pull out the book.
Oh, yeah, doesn't anybody like MY new avatar?
I like your new avatar Chirs! I just can't imagine you letting yourself get into that situation though!
I am not sure that there's any reason not to squat with feet straight ahead. Opening up the hips helps with depth, but I'm guessing that your martial arts training has given you a greater range of dynamic flexibility than most people. Use whatever stance gives you the best control through the ROM you want for the type of squat you're doing.
i think one of the main reasons for not squatting w/ feet pointing straight ahead is that, as lisa said, your knees are supposed to stay in line with where your toes point.
Can you try and do a squat with your knees forward? or can you try and sit back with your knees forward?
It's pretty much impossible to do this because of leverage. Not only that, but i'd imagine one would have a hard time bringing the hips and glutes into a squat with the knees forward.
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I do find that with my toes forward, I have to concentrate more on sitting back and getting the right angle of lean forward. If I get inattentive, it gets a bit more oly style sit down (and I can pretty much sit to my heels). But, best I can tell, I can get pretty good squat in good form with toes toward. Oh, and it is a bit narrower stance, so the knees can track toward the toes.
That said, the slight angle out (with slightly wider stance) I can get a bit more of the feel of the proper mechanics as described by Rip in his book. I can also feel the mechanics of the posterior chain activation, the spreading the floor and the sense of power that should be in the squat.
I was more wondering about development and adaptations related to each position. What does training one way or the other lead to, if anything, different than the other? That might be a bit of a kinesiologist or PT type of assessment.
I do find that with my toes forward, I have to concentrate more on sitting back and getting the right angle of lean forward. If I get inattentive, it gets a bit more oly style sit down (and I can pretty much sit to my heels). But, best I can tell, I can get pretty good squat in good form with toes toward. Oh, and it is a bit narrower stance, so the knees can track toward the toes.
That said, the slight angle out (with slightly wider stance) I can get a bit more of the feel of the proper mechanics as described by Rip in his book. I can also feel the mechanics of the posterior chain activation, the spreading the floor and the sense of power that should be in the squat.
I was more wondering about development and adaptations related to each position. What does training one way or the other lead to, if anything, different than the other? That might be a bit of a kinesiologist or PT type of assessment.
i'm not 100% sure, but if i was to venture a guess, i would say that the toes forward, you would need to take a narrower stance, so it would recruit more quads, and you would have a harder time recruiting hamstrings into it.
most everyone squats with their toes out though because it's the easiest position to get into. so i'd imagine you'd have a hard time finding that information. You'd have a hard time teaching toes forward squats to 90% of the people because the flexibility just wouldn't be there.
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Squatting with parallel feet
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