High knees teach proper hip,
knee and ankle extension with proper arm coordination for cardio and weight circuits.
Not exact matches
The reviewers found few studies evaluating the effectiveness in the ACL rehabilitation process of so - called «open chain» exercises (those which tend to isolate a single muscle group
and a single joint, such as leg curls
and leg
extensions, with or without added weight) versus «closed chain» exercises (those which work multiple joints
and multiple muscle groups at once, such as, for example, a squat involves the
knee, hip
and ankle joints,
and multiple muscles groups, e.g. quads, hamstrings, hip flexors, calves
and glutes, with body weight alone or with added weight).
By doing this, out are working in direct opposition to the triple
extension of the squat by way of loading your hip,
ankle,
and knee flexion.
For the first pull, you want to drive up from the legs
and get into what weightlifters call a triple
extension, where you explode up from your
ankles,
knees and hips from the deadlift position to generate power.
These selections are great for athletes to improve their triple
extension (hip,
knee,
and ankle) which usually translates directly to their sport, but that may not be a goal for non-athletes.
To begin the leg
extension, place your feet about a hip distance apart under the
ankle pad, toes pointing forwards
and hips,
ankles and knees all aligned.
In fact, front
and back squats are more similar than they are different — both require massive amounts of strength / stability in the hips
and core, as well as requisite «access» to hip flexion,
knee extension,
and ankle dorsiflexion — so I really see little need to get all territorial about which one is better.
Olympic lifts involve very high power outputs, high rates of force production,
and large amounts of muscular coordination, including the combination of
ankle,
knee,
and hip
extension.
A very effective example of this is the use of Olympic lifts in the acquisition of the triple
extension mechanism of the body (hips,
knees and ankles).
When I use the Power Snatch in training my athletes, my goal is to make them more powerful for their sport
and also to teach
and train a powerful triple
extension (
extension of hip,
knees,
and ankles).
The exercises with the use of these
ankle weights included seated
knee flexion
and extension and standing
knee flexion
and extension.
Performing a triple
extension involves moving from a position in which the hips,
knees and ankles are bent, to a fully extended position in which all three joints are locked.
Olympic lifts are triple
extension movements, targeting the hips,
knees and ankles.
Hip
extension,
knee extension,
and ankle plantar - flexion net joint moments increased markedly as side - step distance increased, while hip abduction net joint moments did not alter much at all.
A special variation often used in track & field also uses the
extension of the
ankle at the end of the ascent
and therefore trains, the
extension of the hip,
knee and ankle (the triple
extension).
Begin by bringing the bar into the body
and aggressively jump, extending the hips,
knees,
and ankles (triple
extension)
Riemann et al. (2012) measured hip
extension moment impulses during lunges with different loads
and found that increasing load led to increased
ankle and hip joint moment impulses but not increased
knee joint moment impulse.
Compare the bench press (shoulders
and elbow joints) versus the dumbbell fly (elbows only), or the squat (
ankles,
knees, hips) versus the leg
extension (
knees only).
The squat, for instance, is the most notable
and probably the best of all glute exercises; it involves flexion
and extension at the
ankle,
knee,
and hip joints as well as recruitment of the gluteal (gluteus maximus), quadriceps,
and hamstring muscle groups.
The triple
extension of your hip,
knees,
and ankles in a coordinated, explosive pattern simulates a similar triple
extension in both sprinting
and jumping.