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Exercises Movements, technique & proper execution

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Old 09-13-2014, 02:56 PM   #21
Struan Potter
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Re: Knee crunching with straight feet in squat

The wider your foot stance, the more you should point your toes out. Keep the knees in line with your second toe. If you squat narrow (feet 2-3 inches apart), you can point your feet straight because your knees are going to be pointing straight forward when you squat.

My problem with the extra torque at the hip is that it pretenses the muscles so to stabilise the hip more. My belief (no scientific evidence as of yet) is that a pretensed muscle can't generate as much force as a 'relaxed' muscle. Try a squat and tense everything (back, glutes, hip flexors, abs etc). Compare with a squat while only tensing the trunk enough to maintain spinal stability. Move as fast as possible in both squats. Which one is faster?
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Old 09-20-2014, 03:43 PM   #22
Bob Herald
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Re: Knee crunching with straight feet in squat

I read Kelly's book today and did bodyweight squats and mobility work with straight feet. It caused some knee discomfort in me as well. I normally squat with a 15-20 degree angled foot . BUT I also have terrible ankle mobility from years of wearing combat boots and not squatting . I cannot get into a pistol position or narrow squat without falling backwards. I am currently trying to unfudge my ankles. Not to hijack this thread but if anyone has any tips on loosening up the ankles, I'm all ears.
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Old 09-29-2014, 08:53 AM   #23
Struan Potter
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Re: Knee crunching with straight feet in squat

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Originally Posted by Bob Herald View Post
I read Kelly's book today and did bodyweight squats and mobility work with straight feet. It caused some knee discomfort in me as well. I normally squat with a 15-20 degree angled foot . BUT I also have terrible ankle mobility from years of wearing combat boots and not squatting . I cannot get into a pistol position or narrow squat without falling backwards. I am currently trying to unfudge my ankles. Not to hijack this thread but if anyone has any tips on loosening up the ankles, I'm all ears.
One session with an osteopath did a lot of good for me. Getting the joint warmed up and loosening the ligaments and tendons are key. Fill a bucket up with very warm water (as hot as you can bear), then stick your feet in them for a while. Move the joint in all planes and directions.
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Old 09-29-2014, 11:09 AM   #24
Matt Haxmeier
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Re: Knee crunching with straight feet in squat

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Originally Posted by Bob Herald View Post
I read Kelly's book today and did bodyweight squats and mobility work with straight feet. It caused some knee discomfort in me as well. I normally squat with a 15-20 degree angled foot . BUT I also have terrible ankle mobility from years of wearing combat boots and not squatting . I cannot get into a pistol position or narrow squat without falling backwards. I am currently trying to unfudge my ankles. Not to hijack this thread but if anyone has any tips on loosening up the ankles, I'm all ears.
1. Band distraction on the ankle works great. Distract with the band then stretch it through a full range of motion. Try and sit down in a squat as well.

2. PNF stretch the calves by putting the toes up on a wall (heel on the ground) and lean forward. Push for a few seconds with the toes, then stretch more, repeat.

3. Here's a good one too.
http://breakingmuscle.com/video/supe...ave-your-knees (WFS)

And FWIW, I think the feet straight thing is bogus. It feels terrible. It's harder to engage the glutes. And all the big squatters I've ever seen are toe out.
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Old 09-29-2014, 03:37 PM   #25
Bob Herald
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Re: Knee crunching with straight feet in squat

Thanks guys. I will try those things. Every Olympic lifter on google images has their feet turned out. I think it's bogus too.

I noticed my squat is much better with a lift under my heel
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