The pre-exhaustion approach utilizing leg extensions earlier than squats is an old-fashioned bodybuilding approach that has been used for many years by a number of the greatest bodybuilders on the earth. Simply be sure that to make use of clean mechanics on the leg extensions and remove momentum so as to keep away from putting an excessive amount of stress to the knees.
The Drawback with Sissy Squats
It doesn’t take an knowledgeable in biomechanics and useful anatomy to understand that the stress positioned on the knee joint throughout sissy squats is lower than supreme as the burden is shifted excessively and unnecessarily ahead into the knee joint.
Sure, some people who’ve been blessed with genetically resilient knee joints can get away with these. Nevertheless, simply because a person can get away with a motion doesn’t imply it’s supreme or optimum. If, the truth is, dysfunctional and aberrant mechanics are employed throughout a motion (which one may argue is the case with the sissy squat), finally there shall be penalties.
As I’ve acknowledged a number of occasions in numerous posts “Poor mechanics is like smoking. It may take anyplace from months to many years earlier than the implications are felt. Finally it does have an effect on your well being and high quality of life. It’s only a matter of time.” Learn extra about Ache Science & Physique Mechanics right here.
So sure, typically talking I don’t advocate constantly performing conventional and even modern-day variations of the sissy squat motion as I imagine there are far safer and simpler actions. Moreover, relating to understanding useful motion and optimum biomechanics for the human physique it might be argued that the sissy squat is extremely dysfunctional as under no circumstances form or kind does it represents a motion we might ever do in on a regular basis life or sports activities notably below completely vertical power eventualities. The truth is, if we have been to watch an athlete assume such a place throughout sports activities or athletic occasions on a constant foundation we might think about that very poor biomechanics and a really un-athletic motion in want of a critical overhaul.
The Reality About Knees Over Toes
One of many greatest debates at the moment trending within the health trade is the query of whether or not permitting the knees to maneuver in entrance of the toes is harmful or not. In actuality, there’s nothing fallacious with the knees going previous the toes by way of anterior knee drift with the caveat being that the power vectors of the physique should match the incoming power vectors of the motion/atmosphere.
Merely, it’s not a lot about knee place (i.e. knees previous toes) as it's a query of the place the power vectors are coming from. As an illustration, the entire squat variations proven on this article, carried out on the toes or the balls of the toes, embody each vertical and horizontal power vectors (i.e. angular forces), just like happening the steps or throughout sure ahead athletic actions (i.e. acceleration). In such eventualities the knees will, and oftentimes ought to, transfer previous the toes. The important thing right here is to match up our power vectors with the incoming forces.
In case you have been to take snapshots of any of the squats proven on this article, rotate the picture 30-45 levels, it might look practically an identical to a standard squat as they might illustrate the identical joint mechanics and positions as conventional 90-degree squats, with correct joint stacking of the ankles, knees, and hips. And though the lifter could be on their toes their ankle or shin angle could be no totally different than a standard squat (i.e. the diploma of dorsiflexion could be the identical). As a substitute, they might have shifted each part of the squat equally to match the incoming power vectors. In such cases there could be comparatively equal joint stress throughout the hips and knees whereas concurrently putting higher pressure on the muscular tissues of the quadriceps.
In distinction, after we permit the knees to maneuver previous the toes throughout a standard squat the place there’s solely vertical power vectors, we’re now producing a horizontal power vector in opposition to a primarily vertical power, which represents a mismatch of power vectors. This not solely compromises power manufacturing and absorption, it additionally locations undue pressure on the joints and connective tissue because the muscular tissues are in a biomechanically disadvantageous place to soak up and produce power. The identical is true of a lunge or cut up squat.
With that stated making an attempt to sit down again into the heels and decrease anterior knee drift by not permitting the knees to journey ahead on any of the squats proven on this article not solely feels very unnatural nevertheless it truly locations much more stress on the knees. That’s proper, attempting to inhibit the knees from going ahead throughout actions corresponding to these proven on this article is definitely simply as harmful and counterproductive as making an attempt to provide extreme anterior knee drift throughout actions that contain completely vertical power vectors corresponding to conventional squats.
The truth is, I can inform you from private expertise having experimented with the actions I spotlight on this article, making an attempt to remove anterior knee drift and inhibiting the knees from touring previous the toes feels depressing on the knees to not point out very unnatural and dysfunctional. Due to this fact, it's fairly apparent that the query of “knees over toes” being good or dangerous all comes all the way down to the context and is based on whether or not or not there's a matching or mismatching of power vectors.
When power vectors are matched, performing a motion with the knees touring considerably previous the toes and shifting weight to the ball of the foot just isn't solely extraordinarily useful and transferable to athletic efficiency, it’s additionally an amazing quad and thigh builder. It’s additionally a good way to strengthen the connective tissue across the knees whereas concurrently guaranteeing the muscular tissues are doing their job of absorbing power in the best and environment friendly method.
In distinction, making an attempt to power the knees previous the toes when power vectors are mismatched, just isn't solely a subpar power and hypertrophy stimulus for the quads, or any muscle, it’s probably harmful on the knee joints to not point out it reinforces dysfunctional motion patterns into the CNS which can be more likely to switch to different actions and finally compromise athletic efficiency and high quality of motion. Learn extra in my e-book MOVEMENT REDEFINED.
If You Insist
In case you insist on performing sissy squats and really feel they work nicely on your physique there are a number of suggestions I'd make.
1. Don’t transcend 90 diploma joint angles on the knee.
2. Cease performing them for those who really feel any ache or discomfort.
3. Decrease the quantity and easily use 1-2 units as a quad finisher.