365. Why you should stop cueing knee alignment

Everyone "knows" that knees going inwards in a squat is bad, right?

It means the glutes are weak or underactive, and it's not good for the knee.

But is it REALLY?

This episode is a deep dive into the biomechanical, epidemiological, and prospective research on knee alignment during squatting, jumping, running and hopping. Our goal is to answer 2 questions:

Does the knee going inwards indicate weak glutes?
Is the knee going inwards dangerous?

Links:

Knees going in during a squat shifts load toward the glute max here
Knee extensor effort rises with squat depth, hip extensor effort rises with load here
Same depth-versus-load split found again in a separate study here
In elite powerlifters, heavier loads shift the work from knee to hip here
Elite powerlifters hit ~23x bodyweight at the knee joint at 90% of max here
Weightlifters share load between hip and knee; powerlifters are hip-dominant here
Sideways knee load in a barbell squat is a consequence of stance width, not a fault here
Elite weightlifters produce MORE frontal plane hip moment than lower-level lifters, not less here
Elite powerlifters vary widely in how they load their joints, so there is no one ideal form here
Lifters who fail a squat above their max show reduced extension and lower muscle activity here
The knee falls into valgus in ~77% of ACL injuries on video here
But knee valgus does not predict who goes on to tear an ACL here
And the drop jump test cannot predict ACL injury in elite players here

This podcast uses the following third-party services for analysis:

AdBarker - https://adbarker.com/privacy

Det här avsnittet är hämtat från ett öppet RSS-flöde och publiceras inte av Podme. Det kan innehålla reklam.

Avsnitt(300)

364. ITB: Why you might not want it loose

Almost all of us foam-roll the ITB and tell clients it's tight.Here's a richer picture, built from the anatomy: the ITB is a thickening of the fascia that wraps your whole thigh, it behaves as both te...

5 Juli 27min

363. How to keep your clients safe in Pilates according to science

Here's how we know humans are antifragile:Yoga is pretty dang safe hereBut if you REALLY want a safe sport, take up breakdancing here (no, seriously!)Or Crossfit hereKnees going in during a squat or l...

21 Juni 26min

362. Live lecture: What Actually Causes Neck Pain (It's Not Your Posture)

This is a live lecture I gave for the Diploma of Clinical Pilates.You can download the PDF lecture notes here: https://breathe-edu-downloads.s3.amazonaws.com/Diploma%202024%20Neck%20pathology.pdfYou c...

14 Juni 1h 55min

361. How important is exercise form for results?

Research paper cited in this episode: https://pmc.ncbi.nlm.nih.gov/articles/PMC11970409/ This podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

24 Maj 13min

360. Nathan Ross Rees interviews Raph

This is my conversation with Nathan on his podcast, which you'll probably love if you like Pilates Elephants.Nathan's podcast is her: https://open.spotify.com/show/24md12qTQmTIYULyzGXmzT This podcast ...

17 Maj 1h 25min

359. How to Train Great Pilates Instructors Fast

Train instructors faster by focusing on “good enough to start”, not perfection.Most studio owners overwhelm new instructors by trying to teach everything upfront. This slows learning and reduces confi...

26 Apr 30min

358. Is your studio a Food Hall or a Restaurant?

Studio owners often think they need a new trend, new machine, or new offer to stand out.In this episode, Raphael and Heath argue the opposite.They explain why the studios that win are not the ones cha...

19 Apr 45min