How often have you heard your physiotherapist, trainer, or coach advise against allowing your knees to extend past your toes? It’s likely a frequent refrain! This recommendation, stemming from a misunderstanding, can lead to unnecessary anxiety around fundamental movements we perform daily, like standing up from a chair or kneeling down. This notion that allowing knees to go over toes poses a risk has infiltrated gym culture, with warnings that deep squats or lunges may harm the knees. This pervasive myth, which I refer to as “knee-bola,” deserves serious attention. In this article, we will delve into the implications of knee-bola and the need to dispel it once and for all.
In most of my training regimens aimed at bolstering knee strength and enhancing joint wellness, I like to kick things off with a five-minute sled pull. We utilize a straightforward belt harness for pulling, although I favor using handles for improved concentration. Pulling the sled in reverse effectively activates my quadriceps, boosts my oxygen intake, and enhances my circulation.
One of the innovative tools Ben employs is monkey feet. Personally, I own a pair, but I’m not particularly fond of how they feel for knee flexion exercises. However, they do seem effective for tibialis lifts and hip flexion. Transitioning to the next exercise, I turn around and lean slightly forward to execute 2 to 3 sets of 10 to 15 repetitions for each leg.
Ben frequently incorporates a good morning exercise into his workout sessions, utilizing either a barbell or dumbbells. I tend to prefer dumbbells for their ability to facilitate a broader range of motion, and I pair this exercise with core training. During my session, I completed two sets of 20 repetitions of seated good mornings with dumbbells, followed by knee planks and explosive mountain climbers employing furniture sliders for a comprehensive core workout.
One of the standout features of the exercises from kneesovertoeguy is their ability to thoroughly engage and fatigue every part of your body. I could feel the burn in my quadriceps right from the start, and then I concentrated on knee flexion, hip flexion, and tibialis workouts. Subsequently, I performed proper front squats, which actively engaged my trunk and lower back alongside seated dumbbell good mornings.
Have you ever been cautioned against letting your knees go beyond your toes? Perhaps from a physiotherapist or exercise physiologist? Fear not, as I’m here to debunk this longstanding training myth! Just like many prevalent misconceptions, the idea of restricting knees from passing over toes has been ingrained in fitness culture for such a duration that it appears valid. It all began in 1959 when Dr. Karl Klein conducted extensive research on knee mechanics. He compared weightlifters from the 1958 Pan American Games with non-weightlifters and deduced that deep squats could harm knee ligaments. He advised against squatting beyond a specific threshold. In 1962, Sports Illustrated featured his findings, facilitating the spread of this myth.
Furthermore, more recent research on knee movement may have reinforced these notions. A study conducted in 2003 by Fry and colleagues explored hip and knee forces with restricted knee movement. They discovered that limiting knee motion during squats resulted in a 22% decrease in knee torque compared to standard squats.
