What number of times you have been told by your physiotherapist, trainer, or coach that you should not allow your knees to go over your toes? Many times, I’d say! The suggestion to never allow your knees to cross over your toes has its roots in incorrect information, and infuses anxiety into a common and basic exercise that you can perform many times every day when you get from a chair, going down or kneeling on the floor. (knees over toes )
This erroneous advice extends to the gym and weight room and gyms, where you’ll hear that squatting deeply or lurching using your knees to the side can cause injury to your knee. This widely-held false advice and fear is a massive epidemic I’ll refer to as “knee-bola”. In this post I’ll explain the consequences of knee-bola when your knees extend beyond your toes(knees over toes ). I’ll also explain the reasons why we must eliminate knee-bola for good!
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Backward Sled Pulls
The majority of the workouts I put together in order to build strengthening the knee and improving knee joint health is likely to begin with a five-minute timer where we pull a sled forward. There is equipment, which is a tiny belt harness that is worn on the waist for a simple rest and pull, however we would rather use handles to concentrate
Banded Hip Flexion
The backward pulls of the sled got my quads destroyed and my oxygen levels up and my blood moving.
One thing Ben uses is monkey feet. I have one monkey foot however, I’m not happy with the way it feels when doing knee flexion. I like the way it feels when I do the tibialis lift and hip flexion
Banded Knee Flexion
As I stated I’m going to continue from the last movement to this one. In this exercise, I will reverse (the previous exercise had my back towards an point of anchorage) and turn my back to towards the point of anchorage. I lean forward by one hair, and then perform 2 to 3 sets of 10 to 15 repetitions for each leg.(knees over toes )
Seated Dumbbell Good Morning
Ben does a good job of making the majority of his training sessions with a kind or good-quality morning. Ben will often have athletes make use of a barbell or dumbbell. The majority of the time, he does it with the barbell. I prefer using dumbbells since I gain an greater range of movement. I also extend my good morning routine with a core workout.
In this session I performed two sets of 20 reps of sitting good mornings using dumbbells. For the core, I did knee planks and the mountain climbers with explosive power; I also used furniture sliders for the core exercise.
One of the greatest benefits that comes from the kneesovertoeguy’s exercise is that each part of your body is super tired, and super focused . I experienced the quad pump at the beginning. I was able to get knee flexion, hip flexion and tibialis work later on. After that, I performed some legitimate front squats. Now I can target the trunk and lower back more with the dumbbell in a seated position for a good morning workout.(knees over toes )
Have you ever heard not to let your knees go over your toes?
Have you ever been advised not to let your knees cross your toes? Perhaps by the guidance of a Physio or EP to signal you to squat or even been informed that it’s not good or even dangerous to let your knees pass across your feet? Don’t worry about it as I’ll expose this common myth about training!
knees over toes
Like many training myths the notion of securing the knees from being pushed over toes is embedded in the fitness and lifting culture for so long that it starts to become a reality. It began in 1959 when Dr. Karl Klein who had devoted his entire life to the study of knees. Dr. Klein examined 128 weightlifters competing at the 1958 Pan American Games and compared them with 386 individuals with no previous experience of competitive lifting. In a study he published in the year 1961 in which he concluded that long squats in which the knees go over the toes caused a negative influence on the ligaments in the knee’. He also advised that athletes squat an equal distance and not go more. In 1962, a year later, the study was adopted from Sports Illustrated and the rest is the story.
Recent studies that looked at knee movement could have contributed to this notion. A study by Fry and colleagues 2003, looked at the forces exerted by hips and knees in circumstances of limited knee movement. The results showed that during squats that were restricted, meaning that knees could not traverse over those toes (figure B) and there was a decrease of 22% of knee torque observed when compared with a normal squat.
