Squat University
Watch how the feet spin out to the side during the descent of this squat. Jamie wrote to me wanting to know why this happened every time he tried to squat.🤔
.
We started by assessing his hip internal and external rotation mobility. As you can see he had very little internal rotation and a LOT of external rotation. This was a clue to check out his anatomy next. Here’s what we did.📝
.
Craigs Test: have a friend take their hand and feel for the lateral bony part of your femur that sticks out. While rotating the foot in and out, stop the foot at the point this bone is most lateral into your hand. Most people will end with the foot slightly out to the side (around 8-15 degrees)đź“ť
.
When Jamie did this, his foot ended up pointing towards the midline of his body indicating he has pretty excessive retroversion.đź“ť
.
The anatomy text books would tell us that most of our hips have a socket that opens up at a slight angle forward – however, upwards of 40% of people have sockets that open more forward or more flat to the side.If we look at the femur bone, it usually attaches at a small angle to the pelvis. However some have a femur that is twisted outwards called “retroversion.” (An inward twist would be “anteversion” and the opposite of this issue).🥊
.
Jamie’s retroversion meant his “normal” squat is with his toes pointing out to an angle. Trying to squat with his toes relatively straight forward wasn’t right for his body, and his feet were twisting out as a compensation. While we have general cues for squat technique there will always be instances where that won’t work for your anatomy. Finding what works best for your body is 🔑
.
Shout out to @brandtj For being today’s athlete model, @3d4medical With the Complete Anatomy app for the visual of the body and @hannahlfender for being my demo model in the Craig’s test.🙏🏼
_____________________________________
More info @ https://ift.tt/2pocqsm
Automated post from CrossFit 705 North Bay’s CrossFit Garage Gym – https://ift.tt/2NnBQl0
November 14, 2019 at 08:52PM
No Comments to ""