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Old 07-20-2007, 08:31 AM   #1
Steve Vanderbok
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What is the optimal weight distribution in the feet at the bottom position of the squat?

Normally I try to keep the weight centered in my feet in both the front to back and side to side planes. Doing yesterday's WOD (20 rounds of 5 PU/ 10 push up/ 15 squat) I started goofing around with weight distribution at the bottom of the squat. I noticed that it was a bit easier for me if I shifted slightly more weight to the inside edge of my feet as I transitioned into the bottom position. Is this safe and/or correct?

Thanks in advance for the advice.
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Old 07-20-2007, 05:00 PM   #2
Steve Sheffar
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I am no expert and hopefully one will pipe in and help. From everything I have heard and done you want the weight on the heels of your feet.

hope that helps. Try watching some of the videos there should be sone good advice there.
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Old 07-20-2007, 07:43 PM   #3
Wayne Nelson
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I might add that weight towards the outside of the heels helps to avoid knee valgus (activates the Glut med).
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Old 07-25-2007, 01:57 PM   #4
Ben Moskowitz
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Knees should be in line with the middle of the foot (really as close to lining up with the ankle as possible) in front-to-back alignment. Side-to-side, the knee should line up with your second toe, just next to the big toe.

As Wayne said, I think this requires being on the heels, squeezing your glutes together at the bottom, and avoiding the tendency for the knees to go forwards and inwards.
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Old 07-26-2007, 08:29 AM   #5
Darren Zega
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Wayne,

Question about the terminology, what is knee valgus?
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Old 07-26-2007, 08:34 AM   #6
Andy Shirley
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http://a248.e.akamai.net/7/248/430/20060311120614/www.merckmedicus.com/ppdocs/us /hcp/diseasemodules/osteoarthritis/figures/figure19.gif

http://zimmer.com.au/web/images/pati...arthritis2.jpg

Links show pics of difference b/w normal, valgus and varus knees.
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Old 07-26-2007, 09:08 AM   #7
Eric Copeland
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Steve,
As long as you're keeping your heels on the floor and you're doing no-load air squats its fine. However, to put more weight on the inside of the foot at the bottom position may mean that you're bringing your knees together (ever so slightly) and this could be a problem when doing heavy-load squats.

-Eric
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Old 07-26-2007, 11:59 AM   #8
Veronica Carpenter
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No one has mentioned thinking about "spreading the floor with your feet" Heels have to planted and femurs pushed outward as you squat up.
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Old 07-27-2007, 05:03 AM   #9
Darren Zega
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Andy,

Thanks for the pics. I'll add that one to the mental library.
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Old 07-27-2007, 10:54 AM   #10
Steve Vanderbok
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Hi Guys,

Thanks for the comments. Greatly appreciate the advice, pictures, and expertise shared.

Veronica - I like that analogy of "spreading the floor with your feet." Hadn't heard that before. Thanks.

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