Follow on question from Mobility Seminar by Will Heffernan

Red Cortina

Will discussed how you want mobility in your ankles and stability in your knees and that all the quad stretch done by the world and its mother serves to do is stretch the tendons/ligaments in your knee and thus de-stabilise your knees (at least this is what I took from the seminar:))

My question is: When doing the likes of split squats, lunges etc, if your knee travels past your toe does this contribute to the de-stabilisation of your knee? What is the preferred way to do split squats? Knee past the toe or not and why?

dartstothesea

Ooh, I should've went to this. My knee knows.
Can someone tell me some stuff Will said at it? You know, for free.

Oh, edit.
THE SEMINAR WAS FREE

Hanley

I'm guessing split squats and the likes don't have the same effect because the angle is more open, therefore less stress is place on the ligaments in and around your knee.

Your knee travelling past your toe wasn't the cause of that, it was the acute angle formed by people when they do traditional stretch.

The fact their knee never makes it behind the line of their hips also means that their rectus femoris, the muscle they're actually targeting, never gets fully stretched.

That's what I got from it anyway.

cmyk

Hanley wrote: »

The fact their knee never makes it behind the line of their hips also means that their rectus femoris, the muscle they're actually targeting, never gets fully stretched.

This, or to put it another way, most using that stretch assume they are stretching rec fem, but fail to understand it crosses two joints. When using that stretch, you're effectively only stretching it across one joint (knee). Hence the quad walk he demonstrated stretches both joints, is a more dynamic stretch with a proprioceptive element, compared with the traditional static one.

Red Cortina wrote: »

My question is: When doing the likes of split squats, lunges etc, if your knee travels past your toe does this contribute to the de-stabilisation of your knee? What is the preferred way to do split squats? Knee past the toe or not and why?

Do you mean using split squats/lunges as a screen or an exercise? If the latter I'd always train those at a rough 90/90degree angle, not so much for injury prevention but to make it more of a hip dominant glute/ham exercise.

Red Cortina

Thanks guys for replying.

My knowledge of anatomy is obviously no where near that of you guys:) but what I take from your answers is that the effects of doing a split squat with toe past knee is different to doing that quad stretch. But also to be aware of which muscles I am using when doing a split squat, make sure I am using the ones which are supposed to be targetted for that exercise.

Will Heffernan

Red Cortina wrote: »

Will discussed how you want mobility in your ankles and stability in your knees

Correct.

and that all the quad stretch done by the world and its mother serves to do is stretch the tendons/ligaments in your knee and thus de-stabilise your knees (at least this is what I took from the seminar:))

More just point out that the majority of people doing it aren't actually achieving the goal they think they are.

My question is: When doing the likes of split squats, lunges etc, if your knee travels past your toe does this contribute to the de-stabilisation of your knee?

No

What is the preferred way to do split squats? Knee past the toe or not and why?

Does this answer your question? If it doesn't let me know because I am sure as hell am not going to watch 5mins of video on myself to find out.

OMCCABE

Gonna hijack here


Will...did you cover anything on thoracic spine mobility and correcting kyphosis? I currently utilise a lot of foam rolling and thoracic mobs over a roller or several tennis balls but was wondering if you might have had any other suggestions thta may speed up progress?


Was working on friday so couldn't make it but recommended it too a few people and heard good reviews. fair play.


Oisin

Will Heffernan

OMCCABE wrote: »

Gonna hijack here

No problem.

Will...did you cover anything on thoracic spine mobility and correcting kyphosis?

No. We do a lot of work on that though. The seminar was only an hour and was really only a very, very basic overview of the area.

I currently utilise a lot of foam rolling and thoracic mobs over a roller or several tennis balls but was wondering if you might have had any other suggestions thta may speed up progress?

We do a lot of movement drills that I think help a great deal...it's a big area.

Was working on friday so couldn't make it but recommended it too a few people and heard good reviews. fair play.

I hope it just gave people some things to think about more than anything.

Red Cortina

Thanks for posting a link to that video, very useful to me

Will Heffernan wrote: »

I hope it just gave people some things to think about more than anything.

Well you definitely achieved your goal there:)

Will Heffernan

Red Cortina wrote: »

Thanks for posting a link to that video, very useful to me

No problem.

Well you definitely achieved your goal there:)

You were wondering what I was wearing underneath my outfit weren't you? It's ok..you are not alone there...just come straight out and ask...Gymfreak and Hanley always do...I'll give you a hint...it was red and it was silk...I won't say any more.

Hanley

Will Heffernan wrote: »

You were wondering what I was wearing underneath my outfit weren't you? It's ok..you are not alone there...just come straight out and ask...Gymfreak and Hanley always do...I'll give you a hint...it was red and it was silk...I won't say any more.

I know you're 10 weeks out, but wearing your fight shorts ALL the time is a little bit weird dude.

Red Cortina

Will Heffernan wrote: »

You were wondering what I was wearing underneath my outfit weren't you? It's ok..you are not alone there...just come straight out and ask...Gymfreak and Hanley always do...I'll give you a hint...it was red and it was silk...I won't say any more.

TBH I was wondering why your jeans seemed to be so tight that you struggled to demo some of those mobility drills that you were talking about... I had thought that it was cause you are in the middle of a weight loss cycle but wearing your fight shorts defo explains it

SanoVitae

Hanley wrote: »

I know you're 10 weeks out, but wearing your fight shorts ALL the time is a little bit weird dude.

Just you wait until he wins a belt...

Burkatron

SanoVitae wrote: »

Just you wait until he wins a belt...

He wont have to wear a flex chord to hold his pants up after the weight cut! (hoping someone gets the obscure simpsons reference)

Hanley

Burkatron wrote: »

He wont have to wear a flex chord to hold his pants up after the weight cut! (hoping someone gets the obscure simpsons reference)

Quit ragging on my cord. It's funny cos my gi pants are basically held up by red cord...

Burkatron

double post! Stupid phone!