Last May, I wrote a post entitled “Toeing the Line” where I discussed differing philosophies regarding toe angle while squatting and touched on the benefits having a more forward toe angle during a squat.  Kelly Starrett is a big proponent of a more forward toe angle stating that it maximizes torque and power production in the hip while maintaining stability in the knee.  That sounds great to me, but I was always a little fuzzy on what exactly that meant.  But thanks to Justin Lascek of 70′s Big, the same Justin who came to Intrepid in August 2010 for a lifting seminar and lecture, for posting this rather intelligent breakdown of what Kelly is eluding to when he means a more toe forward squat optimizes force production and torque.

Bottom Line:  A forward toe angle in the squat (0 to roughly 10 degrees) means more musculature is used in a tighter way when the lifter has the mobility to use a more forward toe angle correctly. Being tighter with more musculature would result in being stronger throughout a squat.

Read Justin’s entire post here where he further discusses the “torque” created by a more forward toe angle and how the force gets distributed to more muscles that might otherwise be rather uninvolved in a more toe out angle.  He also eludes to the fact that a great deal of mobility is needed to obtain such a strong position so for ideas on how to improve your squatting mobility search “squat” or something similar on Kelly Starrett’s MobilityWOD.com and get to work.  Just 10-15 minutes out of your entire day, everyday, and you’re on your way to success.


WOD 3.21.12

Partner WOD
5rds:
10 Lunges
20 Sit Ups
10 Hang Power Cleans
12 Ball Slams

One partner does the lunges while the other does sit ups, and switch. Repeat with HPC and Ball Slams.

9 Responses to “Toeing the Line Revisited”

Holley
March 21, 2012 at 9:49 AM

Great post Sean. Ever since starting box squats I have played with my toe position during air squats, etc. and have noticed a big difference. Having your toes more forward builds a lot more tension and it has made it easier to drive out of the bottom of a squat. I’m sold!

Holley
March 21, 2012 at 9:52 AM

P.S. The details are up about the team comp at CrossFit Heyday, who’s in?!

http://heydayfitness.com/crossfit-competiton-details/

Scott
March 21, 2012 at 10:35 AM

@Holley – I don’t see a date for that competition. When is it? At the very least I’d be game to come support the team, or be a part of the B Team, if we’re in town that weekend.

Jake
March 21, 2012 at 11:47 AM

In for comp!

Holley
March 21, 2012 at 12:21 PM

Here’s the original link from Avelyne’s post: http://heydayfitness.com/port-town-throwdown/

The comp is on April 21st and it benefits the Leukemia and Lymphoma Society.

Michael H
March 21, 2012 at 12:28 PM

I’m in

Brian
March 21, 2012 at 12:33 PM

Im in if theres room!

Michael H
March 21, 2012 at 1:12 PM

The angles make a huge difference, I’m now able to really control my downward movements so much better especially when catching wall balls, thrusters and snatches

Holley
March 21, 2012 at 5:24 PM

Speaking of thrusters….here comes 12.5