Strength in Conditioning for Wednesday, August 27, 2014
The third point of performance of the squat requires ankle, adductor, and joint-capsule flexibility. Keeping your knees out during a squat is interdependent on keeping your weight on your heels and good squat depth.
The ability to keep the knees-out during a squat is the prerequisite for good knee position during different types of squats. This does not imply a specific way to squat, rather the ability to demonstrate good form that include sufficient stability and flexibility for what the athlete is trying to accomplish in his or her sport.
A good coaching cue for ‘knees-out’ is Dan John’s, “Squat between your knees.” Instructing an athlete to squat between their knees – not over them is a good way to get them into a solid position.
Limited hip external rotation is often due to poor anterior core stability. Exercises like the RKC plank can help improve hip rotation that is the result of poor core stability – not a lack of hip flexibility. Single leg exercises like the skater squat train the glutes and external hip rotators to function as stabilizers – increasing hip external rotation strength and knee stability.
5 Minute row + 5 min jump rope + 2 min row + 2 min jump rope