I’m not dwelling
That was me prior to the hamstring injury (see pic above). I was holding the pose for the camera. It’s only 85 pounds that is being held in place above my head. I probably sat in that squat for just under a minute to get these shots. Then I repeated for different angles. Point is, it was light weight for me.
Just over a week ago I started to squat not holding any weight, and heels elevated to avoid excessive hamstring tension. That means I placed a 3/4” lift under my heels before going into the squat. Weight lifting shoes provide the same heel elevation.
A few points to consdier here:
My knees are moving forward past my toes
Although this weight for many could be perceived as light weight, for many more it is an impossible feat
I have zero pain in my knees ever (and if I do I can get rid of it in a few minutes with fascia work)
There is a good amount of ankle bend (this is called dorsiflexion)
And… it took me about three years to be able to perform a full snatch where I catch the weight this low overhead. Then it took me another year to do that with this much weight. FOUR YEARS. That means it took TIME.
Let’s take another look at point 1: my knees are moving forward past my toes
WHOA
For many of you reading this, the concept of your knee passing your toe is so foreign because of poor cues used in the health and training industry that have muted our ability to actually move the way the body was designed to move.
Most are taught (including myself until I decided that unlearning what I thought I knew was a very good idea in order to advance what I want to do) to keep your weight in your heels. This creates a saga of drama in the knee and lower leg, not to mention it restricts fascia.
Already for some, this concept of knee passed the toe is but a dream.
Unless of course you have worked with me in the past and now you’re all scared about going back to my style training.
The number of arthritic, pain riddled knees I have helped with this one simple change is outstanding. Literally, some of the wealthiest people in the world that should be able to afford the best care are literally given sub-sub-optimal quality of care.
One of the key points of OVERALL body mobility is the amount of dorsiflexion (ankle bend) one has and their ability to control that.
Restrictions to individuals performing this movement MAY include advanced osteoarthritis. I move on from this now.
In order to develop good dorsiflexion, we need good foot strength.
In order to develop good foot strangth, we need good balance.
SO mathematically: We want power + strength to combat the loss of muscle that inevitably happens with ageing + balance + mobility.
In order to develop good balance, foot strength, leg power, and overall mobility, we need a thinking mind with the desire to create this concept into a reality.
One of the things I do is provide the thinking mind to my clients so that they don't have to (problem solving is essentially what I get paid to do).
I create videos and provide them to clients as necessary for individual cases.
Since most people require better foot strength, better balance, and better ankle mobility/dorsiflexion, I am providing to you for free one of those links that I provide to my clients.
Here is an exercise you can start putting into your regular daily routine right away… Even if that daily routine is getting up out of bed, following a morning wake up ritual, and sitting at the computer.
Anyone can do it.
Move slow and with intention.
Use a mirror.
Key point is learning to flex at the ankle to allow the knee to move forward while keeping the entire foot flat on the ground.
You should feel your foot and toes working with the weight displaced more froward than you are currently comfortable with.
Adjust.
Last week I started personally practicing this exercise with a 10 pound dumbbell. My hamstring still isn't ready for the bigger stuff.
I have a lot more to share with you but let's start with this one exercise.
You can access it by:
Let’s see if you gan feel your glutes working too ;)
Kicking butt with one good hammy,
Tiana
