"Baby Got Back Squats" - Wednesday, Aug 30/17
The Debate between Toes out vs Toes In..
During a recent Sunday strength class, I was approached by an athlete who wondered why I had asked him to show me his air squat with their toes straightforward and then when he went back to barbell to allow his toes out a bit on his back squat.. This was definitely not the first time I’ve been asked this question nor the first time I've asked an athlete to show me one. There’s a lot of controversy in the fitness world today when it comes to recommended foot position during the squat. Some experts say our feet should be straightforward all the time. Others advocate the toes should turn out at an angle. So who is correct?This is actually a trick question. The answer is both. Let me explain.
ARGUMENT FOR TOES FORWARD
The squat is a movement first and an exercise second. When I see a new athlete, I want to see their ability to squat with shoes off and toes facing forward. My goal is to assess their MOVEMENT. This method allows me to see any weak links with the athlete. as most of you know, we really focus on the squat at Indestri and we really want to see perfect squats. This is probably like my 100th blog where I address the squat in some for of fashion...Squatting with your feet straightforward is more difficult than with the toes pointed slightly outward. I don’t think many would argue with that notion. However, this is why I ask people to do this so weakness or technique flaws are easy to spot. In order to squat to full depth with the toes straightforward, an athlete must have adequate ankle and hip mobility and sufficient pelvic/core control. They must also have acceptable coordination and balance. By turning the toes out at an angle, it allows a majority of people to achieve a full depth squat with a more upright chest position. There will always be a few individuals who are simply unable to get into a deep squat position due to abnormal anatomical reasons. Some people are born with genetic abnormalities. With that said, most people should be able to well below paralell with a squat.The Air squat sets the movement foundation for other athletic actions such as jumping and landing. Many knee injuries occur when you land with your foot pointing out and with the knee caving in. Athletes that have to jump and cut will see injuries like a torn ACL when the knee caves in and rotates. My goal is for athletes to be able to squat, land and jump with good mechanics therefore decreasing their lack of injuries and allowing them to be more functional outside a controlled gym atmosphere.
ARGUMENT FOR TOES OUT
As soon as you pick up a barbell, the squat now becomes an EXERCISE. For this reason, there are slight changes in the movement pattern that are more weight lifting specific. This includes turning the toes out slightly. Doing so creates a mechanical advantage for the squat. Not only does it give us a slightly wider base of support, but it does not challenge our pelvic control and mobility to the fullest extent.This is why some athletes can squat deeper when they turn their toes out. By externally rotating the hips we can usually achieve a deeper and better-looking squat.(NOW when i say turn the toes out, I'm talking 7-30 degrees.. Not toes to walls kinda out!! Some will argue to past 30 degrees but here we say 30 is as far as your 95% of athletes should go.)
.When our hips externally rotate, the adductor muscles on the inside of our legs are lengthened. As we squat these muscles are put in a better position to produce force (length-tension relationship).This simply means the adductors are turned on and recruited to a greater degree during the squat if you turn your toes out slightly. The adductor magnus specifically has been shown to help produce hip extension (the action of standing up from a squat). More help from the adductors means a stronger and more efficient way to move the barbell. See the diagram below highlights muscles I am speaking about.
The Adductor Magnus
Turning the toes out, however, only changes the activation of the adductor muscle group. The glutes and quads (the main movers in the squat) are not significantly activated to a greater extent. Most research I have read and listened to, has shown that turning the toes out more than 30-degree is less effective. For this reason, I believe you should perform barbell squats with your feet turned out anywhere from 7-30 degrees. Always use a position that is most comfortable for your body. Remember, no two squats will look exactly the same. It’s normal and expected for you and your friend to have different squat stances while lifting the barbell, BUT the mechanics and principles will always stay the same.
Conclusion
( I need these conclusion sections or I will ramble forever.. I'm a bit like Grandpa Simpson that way)
The argument is simple. I believe we should have the capability to perform a body weight squat with the toes relatively straightforward. If you cannot, more than likely there are some things you need to work on. I recommend turning your toes out somewhere between 5-20 degrees out when you squat with a barbell/load for optimal performance.When I screen for movement and ask to see you squat toes forward, I'm looking for faults/ mobility issue and when i ask you to move for performance ( weighted squats) I look for safe but effective production.This is the difference between training and screening. Screening should point out and illuminate limitations in how we move. Training should reinforce and strengthen our current movement capabilities. When coaching athletes, it’s our job to know the difference between screening and training and your job to listen and trust your coach :).All the best squattingStouty
Wednesday August 30, 2017
Focus: Back Squat
Back Squat and Squat TechniquePause Back Squats @ Tempo of: 2-3-2 (On coaches cadence)3 reps every 90 seconds for 6 rds.
Workout Of the Day:
300m Plate Run 45/2530 Back squats 225/155200m Plate Run 45/2520 Back Squats 225/155100m plate Run 45/2510 Back Squats 225/155.
Lvl 2 Fitness
300m Plate Run 35/1530 Back squats 185/135200m Plate Run 35/1520 Back Squats 185/135100m plate Run 35/1510 Back Squats 185/135.
Lvl 1 Technique:
300m MB Run30 Back squats 155/105200m MB Run20 Back Squats 155/105100m MB Run10 Back Squats 155/105.
Lvl 4 Competitor:
300m Keg Run 75/5530 Back squat 265/185200m Keg Run 75/5520 Back Squat 245/165100m Keg Run 75/5510 Back Squat 225/155.
Cash Out:
Mobility.Check back each night at 8pm for the next days WOD.
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