[Squat Teaching] Your soles should face forward during squats!

Should you try to squat with the soles of your feet facing forward? The answer is ok, but it depends on your existing mobility. And rashly adjusting the soles of your feet into the direction of forward may have negative consequences, so what should you do? Keep reading

The answer depends on your personal mobility

If you are not mobility, you should not change the angle of your feet. If you are not mobility, he does not have the ability to squat at a more forward angle; if you try this method to squat, it will only lead to poor results. Mechanical methods, and the worst case is injury.

Poor mechanical methods will cause the inner side of the foot to gradually lift off the ground, thus reducing the stability of the body and the force of the foot.

If the ankle, knee, and hip joints do not have appropriate mobility, the potential risk of injury is excessive twisting of the knee. Therefore, the information we want to convey is very clear: If you lack mobility, don’t try to squat forward!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or “Click to scan and follow”)

Related recommendations:

Fitness inspirational quotations If you relax, you will lose on the road

The most effective fat-reducing exercise for girls - resistance training

Important things about fitness: You won’t feel the contraction of muscles, so why not exercise

In addition, you should not turn your soles outward at a large angle:

Wide steps are conducive to the decline of the snake-shaped bones, which will cause the knee to lean inward and cause unnecessary The pressure falls on the inside of the knee. In the squat on the uneven bars, excessive rotation of the soles of the foot (nearly 45 degrees) also makes it difficult for the hip joint to squat, reducing the tension on the back of the thigh, and a lot of tension falls on the hip adductors. (Obviously causing a lot of groin pain).

The squat, high turn, snatch, excessive rotation of the soles of the foot leads to a lot of torsional force on the connective tissue of the knee (because during the ascending process , the knee trajectory will be inward), and most of the pressure will fall on the inner knee extensor group.

For competitive weightlifters, it may be good and deliberate to do this, but it is not suitable for ordinary people. Not to mention the technique of squatting, excessive external transfer of the soles limits the distribution of strength in the thighs, and usually causes most of the strength to fall in a single area.

The angle of the soles of the soles is 30 degrees a large angle, for athletes and even for people with poor mobility.

When performing basic squat lifts (such as squats, deadlifts, etc.), if the body structure is tight or not smooth, it is impossible to move through the entire range of movement. Therefore, the coach's work is to improve the current mobility for a long time, so that the trainees can move towards the goal of optimal mobility.

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

Related recommendations:

The best exercise time of the day!

Training lecture: How to find the key points of exercises

Will you practice more? Is it equivalent to practicing well?

The angle of the soles of the foot is really so important?

The efficiency of exerting force, safety from injury, a firmer and more stable posture reflects the improvement of performance and safety.

But what if you can only get a slight improvement? If your current angle is 22.5 degrees, you have a good grasp of the ankle, knee, and technology, and the impact of changing the angle of the rotation may be very limited.

However, the author believes that training should improve its efficiency as much as possible. If the angle changes, mechanics only There is a 2% change, and these 2% changes, more than 1,000 times, even these 2% changes are quite important. In addition, you can also get more training on the back of the thigh or the front of the thigh for a long time.

Please remember that the focus is not (the soles of the feet face forward), but (the soles of the feet face forward), and the minimum angle is about 10 degrees.

When you are not motivated, don’t change the way you are doing squats now, but train at the best angle at present and work hard to improve the range of movement. The final result is that in addition to the improvement of the distribution of strength, the body will be in a tighter, safer and more efficient position. Avoid excessive angles, especially 30 degrees or even above.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

Inspirational quotes for fitness If you relax, you will lose on the road

The most effective fat-loss exercise for girls - resistance training

Important things in fitness: You can't feel the contraction of muscles, so why not exercise without fitness