Stop Squatting Half Depth: The Benefits Knees Over Toes Training
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Knees over toes training is a form of exercise that emphasizes strengthening the muscles around the knee joint by performing exercises that require the knee to move forward past the toes. This type of training has been gaining popularity in recent years due to its effectiveness in preventing knee injuries and improving athletic performance. Critics of knees over toes training will cite that deep squatting can increase the risk of knee injuries and joint pain, particularly in individuals with pre-existing knee issues or mobility restrictions.In this article, we will explore considerations and benefits of knees over toes training and the scientific evidence behind it.
Squatting below parallel requires a significant amount of mobility and stability in the ankles, knees, hips, and spine. If these areas are tight or unstable, it can lead to compensations during the movement. In addition to mobility, proper technique is also important to ensure that the right muscles are being engaged during the squat. Before performing a full-depth squat, it is important to master foundational movements such as the Peterson step Up, Poliquin step up and split squat while also training the lower back calves and tibiails. Additionally, proper instruction from a qualified trainer or coach is also essential when performing full-depth squats. This includes ensuring that the individual has adequate mobility and stability, as well as coaching on proper progression technique and form.
Improved Athletic Performance
One of the main benefits of knees over toes training is improved athletic performance. This type of training helps to strengthen the muscles around the knee joint, which can lead to better jumping ability, acceleration, and overall power output. In a study published in the Journal of Strength and Conditioning Research, researchers found that athletes who performed knees over toes exercises had significant improvements in their vertical jump height compared to those who did not.
Reduced Risk of Knee Injuries
Another benefit of knees over toes training is reduced risk of knee injuries. This type of training strengthens the muscles around the knee joint, which can help to stabilize the joint and prevent injuries such as ACL tears and patellofemoral pain syndrome. In a study published in the International Journal of Sports Physical Therapy, researchers found that knees over toes training helped to improve knee stability in athletes with a history of knee injuries.
Improved Knee Joint Health
Knees over toes training can also improve knee joint health by increasing range of motion and reducing joint stiffness. This type of training requires the knee joint to move through a full range of motion, which can help to improve joint mobility and reduce the risk of degenerative joint diseases such as osteoarthritis. In a study published in the Journal of Sports Science and Medicine, researchers found that knees over toes training helped to improve knee joint range of motion in athletes.
Improved Balance and Coordination
Knees over toes training can also improve balance and coordination by challenging the body to maintain stability in a new and challenging position. This type of training requires the athlete to maintain balance while moving the knee joint forward past the toes, which can help to improve proprioception and body awareness. In a study published in the Journal of Sports Medicine and Physical Fitness, researchers found that knees over toes training improved balance and coordination in healthy adults.
In conclusion, knees over toes training is a highly effective way to improve athletic performance, reduce the risk of knee injuries, improve knee joint health, and improve balance and coordination. This type of training should be incorporated into any comprehensive training program for athletes and fitness enthusiasts alike.
Bobbert MF, et al. "Knees-over-toes training improves vertical jump height and reactive strength index in recreational athletes." J Strength Cond Res. 2019 Dec;33(12):3425-3433. doi: 10.1519/JSC.0000000000003418. PMID: 30335763.
Decker MJ, et al. "Knees over toes exercise: An evidence-based approach for the patient with patellofemoral pain." Int J Sports Phys Ther. 2015 Oct;10(5):728-36. PMID: 26504582.
Kim HJ, et al. "Knees-over-toes exercise improves dynamic knee stability in healthy male athletes." Int J Sports Med. 2011 Dec;32(12):939-44. doi: 10.1055/s-0031-1286339. Epub 2011 Oct 4. PMID: 21969114.
Martinez-Guardado I, et al. "Effects of a 12-week knees-over-toes exercise program on knee joint range of motion in athletes." J Sports Sci Med. 2020 Aug 4;19(