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The SECRET to make your Hack Squats feel 100x more comfortable is… Reverse Banding The band stretches out providing you max assistance in the bottom This usually makes Hack Squats MUCH MORE knee friendly but they still maintain most/all of their effectiveness Give it a shot!

51,219 просмотров • 4 месяцев назад •via X (Twitter)

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Knee cave is good for glutes? 😱 This video is bound to upset some people. A new study directly examined knee cave a.k.a. knee valgus vs pushing knees out in a squat on muscle activations# well as forces acting on the knee The researchers found MORE glute activation when the participants cued knee cave vs knees out where they saw more adductor activation. This may seem strange since a lot of exercises for the glutes utilize knees out. But these are typically exercising involving abduction, not squats Not only that, but they found the forces on the knee during knee cave were not even close to the level required to cause knee injury I am NOT saying you should purposefully valgus, but if you have strong glutes & you find that your knees naturally track in during heavy squats, you are probably better off training all your sets that way so that those tissues appropriately adapt, rather than squatting how you ‘think’ you ‘should’ on lighter sets only to have them cave in on heavy sets A perfect real life example of this is my friend Lya Bavoil, current world record holder of a 225kg squat in the 69kg class (496 lb squat at around 152 lbs body weight for my Americans who hate math) drug free. Her knees have always caved during squat. This is likely BECAUSE she has such strong glutes (she also deadlifts well over 500 lbs) so her body naturally goes into the position where she is strongest. She’s also never hurt her knees 🤷🏼‍♂️ If you don’t knee valgus naturally during squats don’t make yourself do it but if you find you still have some knee cave even though your glutes are strong, I wouldn’t worry too much about it unless you consistently find it painful It’s time to let go of these dogmatic ideas around ‘perfect’ form. Perfect form is the form for the INDIVIDUAL that allows them to perform best without pain DATA>your feelings

Layne Norton, PhD

36,568 просмотров • 2 лет назад