Rehab Combos SQUAT


 
Be prepared as this video may be controversial for you - and anyone in the fitness (and maybe Physiotherapy) industries who are still teaching that the knees should never go beyond the toes in the squat! Consider that “old-school”!

Rehab Trainer, for all of its 10 years of educating fitness pros, has always had a clear position on this: every client needs to gradually learn to bring their knees beyond the toes in small increasing amounts if they have never done this before. We have been proud to teach this long before it became research supported and trendy to teach it at conferences from about 5 years ago.

In this Rehab Combo - all about the art and science of combining "Hands-On” loosening techniques  with "Activation Drills” -  we will  loosen then activate various body areas in order to empower this movement to happen …  do it multiple times daily as a Rehab drill, or in every warm-up and warm-down as part of Rehab Training. 

So, today’s take home idea: taking the knees forward slowly or at speed is a critical functional movement essential for running, going up/down stairs, and getting in and out of the deeper sitting position. 

Half of the world’s population would be unable to go to the toilet with out it!

But, as always there is the need for common sense here:
  • If there is pain at the knee, your journey towards this functional movement will be slower and more complicated! Don’t push through pain as a general rule**
  • For many it is not a “natural” movement so clients may need to be taught how to do it, especially if lots of old cues like "Don’t take your knees beyond your toes” persist!
  • Quads may be so weak that you have to do a month of strength work before you even attempt this movement in the squat.
  • Ankle joints may be tight and restrict this movement (dorsiflexion of the talk-crural joint) - a focus in today’s video using the kettlebell! And we suggest a work-around for this tightness as well..

The goal then is all about activating the Quads in the squat. Or else you only have a deadlift...

Wanna get academic about it? OK check this article from one of the Fitness Industry’s pioneer researchers and mentors Dr Mark McKean (click on the diagram below to open it) “Peer review: Knee Behaviour in Squatting”.



(All the angles are wrong unless the knees may translate anteriorly in the natural movement - never coach them to stay behind the toes! Translation from Dr McKean’s article ;)

** and even this rule (don’t push through pain) has exceptions, as my own knees that occasionally suffer aches and niggling pains are testament to: I take my knees a little forward, hold for few sets of 10secs until the pain subsides, and repeat until they feel good and strong. Clients may experiment with this approach, and will learn quickly if it is going to be an effective strategy or not. 

How’s that for controversial! 

Ulrik



P.S. Want even more powerful mini-trainings just like this? Check out The Vault - it has over 10 years of trainings with 100s of videos, PDF's and articles all at your finger tips when you need them most..
 



 


       

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