It depends on the individual's activity. If you don't have enough activity, you should not change the angle of your foot.
If the activity is not good, he still does not have the ability to squat in the angle of the foot more forward;
If you try this way to do squats, at best it is only a poor mechanics, and the worst is to get hurt.
Poor mechanics can cause the inside of the foot to gradually rise off the ground, thus reducing the stability of the body and the force of the foot. If there is no suitable activity anywhere in the ankle, knee, or hip joint, the potential risk of injury is excessive knee torsion. So the information we want to pass is very clear:
If you lack activity, don't jump in!
If you don't know if you have the level of activity, consider looking for a professional coach to consult. Don't rashly adjust the angle of your feet, which can have negative consequences.
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In contrast to the above section, "The foot is as far forward as possible", in addition, you should not turn "the foot out of the big angle":
A wide step is advantageous for the scaphoid to descend, which causes the knee to lean inward and creates unnecessary pressure on the inside of the knee. In the Low Bar Squat, excessive outward rotation of the foot (close to 45 degrees) also makes the hip joint difficult to squat, reducing the tension on the back of the thigh, and a lot of tension falls on the hip adductor muscle. (Apparently causes a lot of soreness in the groin).
And High Bar Squat, Shangbo, snatch, and the angle of excessive foot rotation cause a lot of torsional force to fall on the connective tissue of the knee (because the knee's trajectory will be inward during the ascent process), and most of it The pressure will fall on the medial knee extensor muscle group.
For competitive weightlifters, it may be good and deliberate to do so, but it is not suitable for the general public. Regardless of the savvy technique, excessive foot rotation limits the distribution of force in the thigh, and usually causes most of the power to fall into a single area.
The angle of the foot's outward rotation, 30 degrees is already a very large angle, for athletes and even for people with poor mobility.
In the basics of squatting (like squats, hard lifts, etc.), if the structure of the body is tight or not smooth, it is impossible to move through the full range of activities. Therefore, part of the coach's job is to improve the activity of the current situation for a long time, so that the trainees move toward the goal of optimal activity.
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Is the angle of the foot really so important?
"Efficient power", "safety from injury" and "more compact and stable posture" all reflect the improvement and safety of performance.
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But what if you can only get a slight improvement?
If your current angle is 22.5 degrees, your ankles, knees, and techniques are well controlled, and the impact of changing the angle of the external rotation may be very limited.
However, the author believes that training should improve its efficiency as much as possible. If there is only 2% change in mechanics because of the change of angle, and this 2% change, more than 1000 times, even if it is 2% change, Quite important. In addition, you can get more adequate training on the back of the thigh or the front side of the thigh for a long time.
Remember, the focus is not "the soles of the feet are facing forward, but the "foot is more forward", and the minimum angle is about 10 degrees.
When you are not doing well, don't immediately change the way you are doing squats, but train at the best angles you have and try to improve your range of activities.
The end result, in addition to the improvement in the distribution of strength, the body will be in a tighter, safer and more efficient position. Avoid excessive angles, especially 30 degrees or even more.
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The above discussion is based on the fact that athletes wear weightlifting shoes. If they don't wear weightlifting shoes, they can't achieve the best condition in any way.
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