Strength coaches and physical therapists tend to use fancy terminology to describe knee caving in a squat. For example, the terms knee valgus, valgus collapse, and medial knee displacement are tossed around quite frequently. Most strength coaches believe knee caving to be undesirable from a knee health standpoint. Countless greats in S&C circles seem to fall into this camp, including experts ranging from Kelly Starrett, to Louie Simmons, to Dan John, to Mike Boyle, to Mark Rippetoe, to Eric Cressey, to Tony Gentilcore, to Mike Robertson. It is thought that keeping the knees tracking over the toes in the squat will produce the least internal load on the passive knee structures, thereby keeping them healthy. Another champion of the knees out strategy is yours truly. I’ve written articles and filmed plenty of videos on this topic, including THIS one addressing valgus collapse as a whole, THIS one showing a simple squat correction, THIS one discussing coaching cues. Also, THIS guest blog from Derrick Blanton shows another simple correction strategy, and HERE is an article by my colleague Chris Beardsley discussing the mechanisms of knee valgus.
Considerations in Athletic Performance Enhancement Training: Athlete Weight Room Preparation
Robert A. Panariello MS, PT, ATC, CSCS
Professional Physical Therapy
Professional Athletic Performance Center
New York, New York
During my 30+ career as a Physical Therapist (PT), Certified Athletic Trainer (ATC) and Strength and Conditioning (S&C) Coach, I have been involved in both the Sports Rehabilitation and Performance Enhancement Training of athletes and have had many valued experiences throughout my years of practice in these two related professions. When confronted with an athlete who presents with a pathology that occurred during the course of S&C or personal training participation, my observations of the athlete, the review of the athlete’s injury and medical history, and my experiences in the sports rehabilitation of athletes, often reveals that the injury is not directly due to a specific exercise performance, but to one of two other training considerations. The first possible cause is the implementation of a poor program design, i.e. inappropriately prescribed exercise weight intensities and exercise performance volumes, which is beyond the subject matter of this dialog, and the second, is the athlete was not properly physically prepared prior to their participation into the formal training program design. Often times, the athlete enters the weight room to initiate their physical training and regardless of their physical condition and/or training experience, they are expected and instructed, along with their peers, to participate in the first day of the identically prescribed formal training program design. This is especially true of the high school athlete. The question then arises, how does the S&C Professional know the athlete will be able to correctly perform and physically tolerate the prescribed program design when implementing this manner of training?
Today’s article comes from Los Angeles based personal trainer Ben Bruno. Many of you will recall Ben’s plentiful hip thrust variation contributions to the Evolution of the Hip Thrust article, but Ben has contributed numerous unique, effective methods to the strength training industry. I consider Ben to be one of the top five best trainers in the world for developing glutes with both men and women. At the end of this article you will find links to Ben’s blog and social media.
12 Tips for Better Hip Thrusts
By Ben Bruno
I really like hip thrusts and single leg hip thrusts and use them with most of my clients regardless of whether their goals are more physique or performance oriented because I think they have value in both cases. One thing I like about them is that there’s a relatively fast learning curve so clients tend to pick them up quickly, but they can still be a little awkward at first. After using hip thrusts with all sorts of different clients of all ages, abilities, and body types, I’ve found some ways to improve the thrusting experience that I hope you’ll find helpful.
Every month, Chris and I write the S&C Research review service. In this article, Chris has written a preview of the January 2015 edition. This edition comes out on Thursday and covers a range of brand-new research but has a special theme of the Functional Movement Screen (FMS) sum score.
Should we use the sum score of the FMS to predict injury risk?
The study: Exploratory factor analysis of the functional movement screen in elite athletes, by Li, Wang, Chen, and Dai, in Journal of Sports Science (2014)
What is a sum score?
Constructing a sum score is not as simple as identifying a number of individual tests and adding their scores together to produce a total number. The individual tests must be related to one another in some important way. This inter-relatedness is what gives the sum score its meaning and allows us to test something that we would not otherwise easily be able to measure.