But that’s the point - sissy squats and squats on a wedge are not bio mechanically similar with regard to the knees. Sissy squats have you leaning back with weight towards the front of the foot and no heel support. Wedge squats have you straight up in a safe position to load.
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How do you feel about Dr stevensons aproach in fortitude training?
It seems genious in the aspect that it has several important components of hyperthrophy training,but also is relatively high frequency?
Light up your quads like no other!
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Volleyball players get jumpers knees patella tracking issues from being in a quarter squat position and overdeveloping the vastus lateralis. They have no vmos. Poliquin used heel elevated petersen step ups, cyclist squats (high heel elevation) and squats to cure it.
If ppl get hurt squatting it can often be traced to poor ankle and hip mobility.
Cyclist squats and especially cyclist front squats.
You could probably understand the confusion as what you are referring to is the execution of the squat, not where the knees end up relative to the toes at a point in the movement. The video you posted made this very clear. It’s all about how poor squat execution was the source of the knee-toe myth.
I have no idea why you’d inject this type of confusion into the conversation…
I heard it put best by a coach whose name I can’t recall - it’s not about IF your knees track over your toes, it’s WHEN.
I am honestly doubtful about any “normal” trainee being able to control the forces in the foot correctly between toes and heels IN THE LAST TWO pictures of the mentioned post in a LOADED STATE!
That is my only concern for all our healthy knees, if any reason to hit on this wedge as I do.
But as always, every individual has to balance pros and cons- happy lifting, guys and gals!
Olympic lifters do most of their work in elevated heeled shoes. Usually .75 inch difference from toe to heel.
And these guys are fucking around with 250-300lbs ballistically, with cleans, front squats, snatches ect. Much different than a controlled decent squat.
With proper technique and all muscles well developed and balanced around the knee joint, I don’t see any problem with toes beyond the knee.
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Last response on this topic again alan bishop.
Cyclist Squats
VMO strength is critical for knee health in athletes. Feel the “mind-muscle connection” and focus on time under tension. Check your ego and drop the weight.
Optimal VMO recruitment requires 3 things:
- Vertical torso
- Knees over toes
- Hamstrings covering calves
Full Squats = Healthy Knees
The highest compressive force on the knee joint is at 90 degrees. As depth increases, the hamstring’s contact with the calves decreases the stress on the knees.
Allowing the knee to travel over the toe increases both active & passive tissue strength.
“Based on biomechanical measurements, the highest retropatellar compressive forces & stresses can be seen at 90° flexion. With increasing flexion, the wrapping effect contributes to enhanced load distribution & enhanced force transfer with lower retropatellar compressive forces.”
“Deep squat training strengthens the connective tissue, and the “wrapping effect” protects the knee. The quadriceps tendon & the intercondylar notch of the femur bone cause the wrapping effect, which allows for enhanced distribution of the load over the joint” - Charles Poliquin
Because the wedge doesn’t do the things you’re claiming.
All it does is reduce the need for greater ankle mobility so that further knee flexion can be had. Which is what has to happen in order to fully load the quads in the stretched position of a squat.
What you’re stating isn’t “bio mechanics”. It’s the opposite. All someone has to do is use the appropriate height of a wedge in order to maximize that condition.
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Couldn’t agree more!
And that is not the case in the last two pictures of that post, especially when loaded! - that’s basically all I am saying…
You’re not agreeing, you’re still holding onto the idea that knees over toes is bad and centering your deductions around that falsehood. This may be why people are getting frustrated. You’re trying to find a way to spin your statement into being true, but it’s just wrong, and the fact that you compared wedge squats to sissy squats shows that your knowledge of mechanics is lacking.
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I don’t think you can tell this guy knees over toes are bad…
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exactly what i was trying to say.
Absolutely crap, your interpretation!
I am saying;
If your weight distribution shifts towards toes or heels, and that is biomechanics, your mechanical distribution to the knees is not optimal!
This has nothing to do with knees over toes!
Your powerlifter has just that correct weightdistribution!
Now take that guy on the highest wedge ( like in the original post ) and you will see what I mean: he will never hold that weight and screw up his knees!
But, as you guys want it: It’s your knees!
The least I can do is make someone think about it.
No
So I just watched a few podcasts and I just keep coming to the conclusion that the main driver of muscle growth is a log book and the fork. Maybe tren coming in 3rd lol.
No but seriously, 10ish “work sets” weekly per muscle, 1.5-2x per week. Even Scott Stevenson in his FT manual sAys for maximal growth keep up with loading sets, MRs, and even your pump sets at times.
And I think body parts have a role too. Yea I can train shoulders 2x week over a longer period, but I know with MY recovery, training legs and back 2x a week I’m gonna have to back off after 4-5 weeks or so.
Ex: week 1&2 PPL 2 on 1 off
Week 3.4.5: PPL 4 training days weekly
Week 6: PPL 3 training days a week
I did wonder if someone braver than me would say that. PPL, bodypart splits, failure or non failure, 531 all doesn’t matter if you aren’t eating.
I guess loads of volume and extra calories will create better growth than the right amount of volume to failure training without any additional calories…might not be optimal though.
If this is completely wrong please feel free to strike me down, while i may have a masters degree its not in anything to do with training lol.
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