Leg Training Myths Exposed
Quick Answers to Common Idiocy
by Alwyn Cosgrove

You know the guy who floats around the gym nit-picking everybody's
technique? The guy who offers constructive criticism without being
constructive? Well, we got sick of listening to his pseudo-knowledge
about leg training, so we had Alwyn Cosgrove respond to some of the
most common "tips" you hear.

The Parallel Universe Myths:
"When doing leg presses, don't go more than half-way down."
"When squatting, don't go below parallel."

Real-World Response Have you ever watched kids learn to stand? They begin in a full squat. In fact, the fetal position is a full squat. That's how your knee actually developed — in the full squat position.
Deep squatter from day one. Don't
come back at me saying that a fetal position isn't loaded. That
statement actually proves my point. It's not the position itself that's
dangerous. If you're an idiot and don't know how to load properly, then we have big problems. Ask
any orthopedic surgeon or physical therapist at what degree of
knee-bend one performs the "drawer test?" It's at 90 degrees. In this
position, the knee joint is most unstable. If you're trying to assess
the integrity of the ligaments, you want minimal interference from
other structures.
The drawer test: If it tickles, you probably aren't doing it right. Bend
the knee to full flexion and check how much the tibia moves on the
femur anteriorly or posteriorly. It's very little. However, do the same
test at 90 degrees of flexion and you'll get considerably more movement. You
can imagine how much force is on the knee ligaments if the athlete
descends with a weight and then at the most unstable point (90
degrees), reverses momentum and accelerates in the opposite direction.
Couple this with the fact that nearly everyone is capable of squatting
more weight to parallel than to the full squat position, and you set
your body up for a problem.
Warning: The following stunt is not to be attempted by anyone wishing to remain bipedal.

Scientific Response Squatting
to parallel with legs bent at 90 degrees not only makes the exercise
less effective, but increases the risk of injury. By not squatting
through a full range of motion, you can't maintain proper lumbosacral
body mechanics. When performing the squat, the sacrum undergoes a process known as nutation.
It tilts forward relative to the two ilia on either side of it. At
approximately 90 degrees of knee bend, the sacrum tilts back in a
process known as counternutation. These two functions, nutation and counternutation, basically describe the movement at the sacroiliac (SI) joint. However,
proper SI joint mechanics help to ensure optimal functioning of the
rest of the spine. For example, some literature links SI dysfunction
with lower back pain in up to 80% of cases. In order to perform
a full squat, flexibility and range of motion must be maintained in the
lumbar spine and SI joint, as well as in muscles such as the iliopsoas,
hip external rotators, piriformis, and gemelli. If a client
can't squat past 90 degrees of knee bend without their heels raising or
their body bending excessively forward at the waist, but they can
squat all the way to the floor while holding onto something, we know
there are muscle imbalances and stability issues around the
pelvic/lumbosacral region as opposed to a knee or ankle dysfunction.
Great for testing your squat depth and great for keeping out the land shark. Additionally,
improper pelvic, hip, and/or lumbosacral mechanics could manifest down
the kinetic chain as recurring knee or ankle problems. Thus, regular
performance of the full squat offers a "screen" of the athlete's pelvic
and lumbosacral flexibility. This could prevent injury or muscle
imbalances long before they become chronic.
Gray Cook's Functional Movement Screen is a reference for using the squat as a screening tool. As
far as studies go, Salem and Powers (2001) looked at patellofemoral
joint kinetics in female collegiate athletes at three different depths
of knee flexion — 70 degrees (above parallel), 90 degrees (at
parallel), and 110 degrees (below parallel). The
researchers found that "...peak knee extensor moment, patellofemoral
joint reaction force and patellofemoral joint stress did not vary
significantly between the three squatting trials..." There was no
support for the idea that squatting below parallel increased stress on
the patellofemoral joint.

To Boldly Go Where No Knee Has Gone Before Myth:
"Don't let your knee pass your foot during lunges."

Real-World Response This
one is really easy. My answer is, what about the other knee? In a
lunge, it's apparently too dangerous for the knee of the front leg to extend past the toes. Meanwhile the knee of the back leg is past the toes the whole time. I've
had people respond by saying that there's no load on the back leg
during a lunge. Okay then, put 135 pounds on your back and go down to
the bottom of a lunge. Now lift your back foot off the floor. I rest my
case.
The shirt may be optional, but using both feet to lunge is mandatory.

Scientific Response When
talking about knees going forward, one study jumps out. Fry, Smith, and
Schilling (2003) examined joint kinetics during back squats under two
conditions. The first condition placed a board in front of the
participants' shins, which restricted forward displacement of the knee.
In the second condition, movement wasn't restricted at all. They
squatted normally and the knees were allowed to pass the toes. The
researchers found that restricting the forward excursion of the knees
during the squat increased anterior lean of the trunk and promoted an
increased "internal angle at the knees and ankles." The results
showed a 22% decrease in knee torque and a 1070% increase in hip
torque! That stress has to go somewhere. Keeping the knees behind the
toes definitely reduces the forces on the knee, but those forces were
transferred more than tenfold to the hips and lower back.
You can be guy number one or guy number two. Your choice. Obviously
this study was in regard to squatting. However, the knee angle in a
lunge would be similar and we could expect similar findings.

Wrap-Up
• For strength and joint health, using the full range of motion on squats is more beneficial than squatting to parallel.
• Squatting deep isn't any more hazardous to the knees than squatting shallow. So stop being a puss and go low.
• Performing an unloaded, bodyweight squat is an excellent assessment tool and can be used often as a "body check-up."
•
Keeping your knees behind your toes when squatting or lunging is a
little better for your knees, but much, much worse for your hips and
lower back.

About the Author
Alwyn
Cosgrove is one of the country's most popular fitness coaches, writers,
and speakers on the lecture circuit. For more of Alwyn's material,
check out his site.



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