Knees out! Have you heard this before? I think it’s safe to say we all have. But do you know why?
Your knee is like a door hinge – it’s only meant to open one way. Have you ever tried to open your front door from the top? With enough pressure, you could (but it would break…just like your knee). So when you push your knees out, it allows your knee to hinge the way it was designed. When your knees collapse, that’s when the gears start to grind.
When you push your knees out, it also affects what happens upstream in the hips. Firstly, it allows more room in your hip capsule so you can get your butt below parallel. Secondly (and most importantly) it recruits the rotators of the hip to generate more power. And you know what more power equals? More weight! And lastly, by creating torque in your hip, you’re body will be more upright (which again, leads to more weight baby!)
There was a great discussion on the cue “knees out” on the CF Main Site. Check it out if you have some spare time.
Front Squats x3
5 sets @ 85%
Handstand Pushup practice