The Benefits Of Knee Over Toe Squats:
Knees over toes squats are considered one of the best exercises for building upper body strength and power. They have been used by many athletes since ancient times.
However, most people do not perform them correctly due to their lack of skill. Many beginners tend to use the wrong technique while performing these exercises.
A proper squatting stance involves keeping the feet slightly wider than shoulder width apart. This allows the legs to move in a straight line with no twisting and allows for maximum force production from each leg.
If you try to maintain a narrow stance, it will result in poor posture and reduced power output. When you place your heels on the ground, you are actually putting all your weight onto your heels which increases the leverage of both your hips and thighs making it easier to lift heavier weights.
When you perform a squat with your knees over toes, you are using a different technique. Instead of placing your heels on the floor, you are actually pushing up into them.
This puts extra stress on the lower back and traps which causes injury. It also reduces force production of the legs due to body mechanics.
The knee over toes squat is the least effective way to perform this exercise. It reduces the strength and power by up to 40% compared to a regular stance squat.
However, most people do not know how to perform this movement correctly which can lead to injury or reduced gains of strength and power.
Knees Over Toes vs Heels In Squat:
When you squat with the proper form, your knees go over your toes. If you were to place your heels on the ground and squat, you end up putting a lot of pressure on your lower back.
This is not a proper technique and should be avoided. If you experience lower back soreness or pain when squatting, then something is wrong and you are not using proper form.
When you perform a squat, you should always maintain a straight line from your head to your heels. By placing your heels on the ground, it forces your knees to bend in a way that they were not designed to move.
This results in increased stress and pressure on the knees and lower back which can lead to aches and pains.
Squatting with your heels on the floor also forces you into a shorter range of motion.
Sources & references used in this article:
How should I squat? by D John, C Liebenson – Journal of Bodywork and Movement …, 2013 – avordchiropractic.com
Quantifying the movement and the influence of load in the back squat exercise by MR McKean, PK Dunn… – The Journal of Strength & …, 2010 – cdn.journals.lww.com
Effect of foot position on the electromyographical activity of the superficial quadriceps muscles during the parallel squat and knee extension by JF Signorile, K Kwiatkowski, JF Caruso… – The Journal of …, 1995 – journals.lww.com
Squatting kinematics and kinetics and their application to exercise performance by BJ Schoenfeld – The Journal of Strength & Conditioning …, 2010 – cdn.journals.lww.com
Starting Strength by M Rippetoe, L Kilgore – The Aasgaard Company, 2017 – startingstrength.com