Before getting flamed, let me say that I did use the search button…none of the answers were definitive. I am 6"1, have read flawless squattin and squat with pretty good form (chest up, the breath before, etc). However, due to my leg length I still tend to go a good bit out over my toes when going down, altough my form is completely stable. Even if I lower the weights and leave my ego at the door to work on form, this still happens. Do you all think, all other aspects of form being followed, this is okay in the long run?
P.S. Been squattin for 2ish years and no knee pain to speak of. Just had another big guy at the gym come up and give me the knees toes speech and so would like to hear what you all think. Thanks again!
The knees over toes can be an indication of not using enough of your glutes/hamstrings during the lift. If you’re following bodybuilding protocol and doing other movements for these muscles, it’s not necessarily a bad thing. If you’re trying to get a big squat however, you’re going to have to learn to sit back more.
I think it would be odd for your knees to go over your toes if you were doing a powerlifting squat where there is more emphasis on “sitting back”.
But if you are squatting ATG with a more moderate stance, you are “sitting between your legs”. In this case, it is fine to let your knees go past your toes as long as you are driving through your heels and not letting the weight be towards the ball of your foot. Also, make sure that your heels never come up off the floor.