As expected, when forward knee movement was restricted, the shear forces and torques at the knee were reduced. Fry and colleagues examined squats where the knees moved or were restricted from moving forward.With that said, let’s examine some of these common squat rules: Which do we trust as evidence-based and which present as more myth than fact?įurthermore, when we watch a fitness professional squat, we oftentimes notice that many are incapable of squatting correctly on account of inadequate levels of mobility or stability throughout their kinetic chain (e.g., ankle mobility), they fail to follow their own rules and resort to compensated movement (dyskinesis), or need to update their knowledge and understanding of proper form given some updated research on human movement. The squat is one such example where we hear an endless list of cues: keep the knees behind the toes, align your knees over your second toe, open your stance, keep your head up, and many more. While some rules emerged through research, the origins of others may lie in folklore and myth. To this day, we still hear certain squat rules echoed over and over throughout gyms and health clubs by many fitness professionals that often sound contradictory.
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