Can The Knees Go Over The Toes? (Debunking Squat Myths)
膝盖可以超过脚尖吗？（破解深蹲迷思）
原文网址: https://goo.gl/5TKAJW
前一阵子吵很凶的问题，其实我一直觉得是假问题，因为我觉得深蹲启动时，的确是膝盖
不能超过脚尖，然而蹲下去时，为了保持身体直立，根本不会去在意膝盖到底有没有超过
脚尖了。偶然看到这篇，刚好可以印証我的想法，所以花了点时间，顺便练习翻译XD
先说重点：
深蹲的重点其实不是膝盖能不能超过脚趾，而是你先移动的关节，以及重量的平衡。
Welcome back to Squat University. Last week we discussed the myth that
squatting deep is dangerous for the knees. After looking into what actually
happens at the knee joint we were able to debunk this misconception. Healthy
athletes can perform the squat to full depth without worrying about hurting
their knees given proper training methods. We should all feel free to squat
ass-to-grass as long as correct technique is used and we don’t max out every
day.
欢迎回到“深蹲大学”。上周我们讨论了“蹲太深对膝盖非常伤”这个迷思。在深入探讨
了实际上膝关节的活动情形后，我们打破了这个错误概念。健康的运动员，只要使用正确
的训练方式，是可以做全蹲的深蹲动作，而根本不必担心会对膝盖造成损害。只要不要每
天都拼最大重量、使用正确的训练技术，我们可以很自由自在的“全蹲到地板”上的。
Today I want to tackle another common myth of the squat. There is a strong
held belief by many that the knees should never go over the toes when
squatting.
今天我要探讨另外一个非常常见的深蹲迷思。很多人都非常相信，深蹲时，膝盖不能够超
过脚尖。
Just last week, I was guest lecturing to a class of physical therapy students
at the University of Missouri. I asked a simple question, “How many people
here think we should never have our knees go past the toes while squatting?
Following my inquiry, every single student held their hand raised. The next
thing I said was, “You’re all wrong.”
上周，我受邀到密苏里大学的为物理治疗系的同学们上课。我问了一个简单的问题：“有
多少人觉得我们深蹲时，膝盖不能超过脚尖？”，结果，每一个学生都举起了手。我下一
句说的就是：“你们都错了。”
No one is certain where this myth started. However, it has become a mainstay
in today’s fitness and medical world. The instruction is even a part of the
National Strength and Conditioning Associations (NSCA) guidelines for how to
teach a proper squat (1).
没有人知道这个迷思是从何而起的。然而，它已经变成了现今健身已及医疗圈中的主流观
念。它甚至成为了NSCA中说明如何指导正确深蹲姿势的一项准则了。
Yet, is it really all that dangerous? For over 10 years I have had the
opportunity to watch and compete on the same platform with some of the best
weightlifters in the United States. To lift the most amount of weight during
the clean a weightlifter must catch the barbell in a deep squat position. In
order to remain upright with the bar secured on the chest, the knees of many
lifters will move past their toes. Are these weightlifters putting their
knees in harms-way every time they lift the barbell?
是说，它真的有这么的重要（危险）吗？超过了十年的十间，我有幸能够欣赏、参加聚集
了美国许多最优秀的举重选手的比赛。为了举起最重的重量，举重选手在抓取杠铃时，必
须摆出深蹲全蹲的姿势。为了在杠铃上胸后，还可以维持直立，许多举重选手的膝盖都会
超过脚尖。所以这些举重选手每次举重时，膝盖都很伤吗？
Knees over Toes?
膝盖超过脚尖？
The cue to limit the knees from moving past the toes during the squat is
really nothing more than a quick fix to a deeper problem. In hindsight the
originators of the cue were likely well-intentioned strength coaches or
physical therapists.
深蹲时膝盖不要超过脚尖这个做法，根本就不是什么重点，只不过是要快速的去改善另外
一个更深的问题。事后来看，最初提出这个说法的，应该是一个立意向善的重训教练或物
理治疗师。
When an athlete squats poorly, they often move from their ankles first. As
the ankles move it causes the knees to hinge forward. The weight of the body
is then shifted forward on to the balls of the feet. This type of movement
problem has been called the “knees first” approach. Moving in this way
leads to greater shear forces on the knee joint and contributes to increased
risk of injury and eventually to pain (2).
当一个运动员不正确做深蹲时，他们常常先移动他们的脚踝。当他们移动了脚踝，自然而
然的膝盖就会前倾。身体的重量会被转移到脚尖的地方。这个动作问题叫作“膝盖先启动
”方式。这种出力方式会迫使膝关节承受更大的剪力，增加受伤的风险，而且最后会导至
疼痛。
To many individuals, this issue would appear to be a problem of the knee.
Athletes who squat poorly by moving their knees forward often develop pain.
Therefore limiting this forward movement solves the problem…right? However,
limiting the knees from moving only addresses the symptoms of a bigger
problem.
对于许多人来说，这会是一个膝盖受伤的议题。运动员在不正确的姿势下，膝盖躯前，常
常会产生疼痛。所以，限制膝盖的移动解决了这个问题……是吧？
然而，限制膝盖的移动只会产生更大的问题。
The issue is actually with balance. The knee is only a hinge joint. It will
only move forward based on what goes on at the ankle and hip. Instead of
focusing so much on what is going on at the knee, we should really be
focusing in on the hip and ankle joint when we squat.
这个义题的答案其实是“平衡”。膝盖只是一个枢纽关节，它的移动向前是基于脚踝跟屁
股的活动。所以，在做深蹲时，与其专注于你的膝盖的移动，你更应该专注在屁股和踝关
节。
One of the absolutes of squatting is that our center of gravity must remain
over the middle of our foot. This allows our body to remain balanced and work
efficiently to produce strength and power. During a bodyweight squat our
center of gravity is located around our belly button. When weight training,
the barbell now becomes our center of gravity. The efficiency of our movement
is dictated by how well we can maintain this weight over the middle of our
foot.
一个深蹲的绝对重点是，我们的重心要一直保持在脚掌的中心。这让我们的身体可以保持
平衡，并能够有效率的产生力量。在做自身重量深蹲时，重心在我们的腹部；而当重量训
练时，杠铃会变成重量中心。我们做动作的效率取决于我们能够多好的把重量保持在脚掌
的中心。
When the knees hinge forward early in the squat the athlete’s center of
gravity is shifted forward onto the balls of their feet. Therefore the cue to
limit the knees from moving forward is actually correcting for a weight shift
problem. It has little to do with the knee joint itself and more to do with
ensuring the athlete stays balanced.
深蹲时，膝关节先向前移动，会导致运动员的重心移动到脚尖的地方。所以，限制膝盖不
要超过脚尖这个说法，可以正确的解决重心转移的问题。限制膝关节本身其实没有什么帮
助，但是可以帮助确定运动员有保持平衡。
Sitting Back in the Squat
在深蹲时往后坐
So how do we correct for moving from the ankles first? The cue to “sit back”
or to “push the hips back” allows the athlete to move from their hips
first instead of their ankles during the descent of the squat. This engages
the powerhouse of our body (the posterior chain). Doing so also limits
pre-mature forward movement of the knees. This allows the athletes center of
gravity to remain over the middle of their foot.
所以我们要如何正确的做动作，而不让脚踝先启动？“往后坐”或者是“将屁股往后推”
的做法，可以让运动员在做深蹲时，先移动屁股，取代移动脚踝。这会让我们启用我们身
体的力量源（后背链）。这么做也可以限制过早的膝盖移动。这可以帮运动员保持重心在
脚部中央。
However, the cue to limit the knees from moving forward only works to a
point. In order to reach full depth in the squat there comes a time when the
knees must eventually move forward. The deeper we squat, the more our knees
will have to move forward in order to remain balanced. This concept can be
hard to understand for many in the medical community. Let me explain.
然而，限制膝盖不超过脚尖，只在深蹲开始时有帮助。当你在做全蹲深蹲时，在蹲到一个
点之后，膝盖最终一定会超过脚尖。我们蹲的越低，我们的膝盖会 越向前以保持平衡。
这个盖念让许多医疗人士难以理解。让我来解释一下。
In order to reach full depth in the squat, the hips must eventually be pulled
under the torso. This allows us to remain balanced and keep our chest
upright. Because the knee is a hinge joint that moves based on what happens
at the hip and ankle, it will be forced forward at this point.
为了在深蹲时达到全蹲，屁股最后必须低于身躯的位置。这会让我们的身体保持平衡，并
让我们的胸保持直立。因为膝盖是枢纽关节，它的移动是基于屁股跟脚踝的移动，所以它
在这个点时一定会往前移动。
It is very normal for athletes to have their knees move forward even past
their toes. It all comes down to weight distribution and the ability to
maintain our center of gravity over the middle of our foot.
膝盖超过脚尖对运动员来说是非常正常的。这是因为重量的分配以及维持身体在脚的中间
。
We should be concerned on when the knees more forward past the toes, not if.
我们应该关心的是“何时”才该将膝盖往前，而不是“可以可以”将膝盖往前。
The Barbell Squats
杠铃深蹲
In the sport of powerlifting, athletes will commonly use a low-bar back squat
technique. This position secures the bar further down on the back over the
middle of the shoulder blade (scapula). The athlete will use the “hips back”
approach during the squat with an inclined trunk position in order for the
bar to remain balanced over the middle of the foot. This allows the majority
of the weight to be hoisted through the strength of the hips and minimal
forward movement of the knees (5). Because our hips are extremely strong,
athletes use this technique to lift over 1,000 lbs!
在健力运动中，运动员通常会使用’low-bar back’深蹲。这个动作将杠铃放在背部肩榜
较低的位置（肩胛骨）。运动员会在深蹲过程中，会使用“屁股往后”的方法，稍微倾斜
上身来保持脚部重心的平衡。这能让大部分的重量让屁股成受，并且让膝盖的移动最小化
。因为我们的屁股非常强壮，运动员能使用这个技术举超过1000磅的重量！
However, this squat technique can only descend to a certain point. If an “
ass-to-grass” squat were to be attempted with the low-bar back squat, the
athlete would eventually fold in half like an accordion!
然而，这个深蹲技巧只能蹲到某个点为止。如果要使用low-bar back squat做“屁股蹲到
地板”式深蹲，运动员最后会像手风琴一样断成两半！
In the sport of weightlifting athletes will commonly use the high-bar back
squat, front squat and overhead squat techniques. These barbell movements
resemble the positions an athlete will use during the competition lifts of
the snatch and clean & jerk. These lifts require a more balanced approach
between the hips and knees in order to maintain an upright trunk. Athletes
must descend as deep as possible in order to effectively lift tremendous
weights.
在举重运动中，运动员通常使用’ high-bar back’深蹲、前蹲和过头深蹲技术。这些杠
铃的位置代表在比赛过程中选手会使用到的发力位置，例如挺举和蹲举，需要更多的屁股
与膝盖间的平衡方法来达到躯干直立。运动员必须尽可能的蹲更低去有效的发出更大的力
。
By allowing the knees to eventually move forward, the weightlifter can
descend into a deep clean or snatch without falling forward. For this reason,
the weightlifter cannot perform the front squat like the low-bar technique of
the powerlifter.
经由让最后让膝盖向前，举重选手可以蹲的更低去做挺举或抓举动作，而不会往前失去重
心。因为这个原因，举重选手不能用像健力选手low-bar的动作去执行前蹲。
While shear forces have been shown to increase in the deep squat position
with forward knees, the body can handle them appropriately without risk for
injury (2). If done properly with a “hip first” approach, the knees going
past the toes is not only safe but necessary.
当深蹲时，会产生剪力，透过膝盖的前移，可以蹲得更低，身体可以适当的承受重量，而
不会受伤。如果正确的使用“屁股先启动”的方式，膝盖超过脚尖不只是安全，更是必要
。
Take Away
改善
The next time you watch someone squat, focus on what joint moves first.
Someone who moves poorly will move with a “knees first” approach. On the
other hand an athlete who moves with good technique will move with the hips
back first.
下次你看到有人在深蹲，请注意他是哪个关节先移动。有些人动作不好的，会变成膝盖先
动。换句话说，一个有正确动作的运动员，他们一定会是屁股先移动。
Science has shown that the knees of healthy athletes are relatively safe in
the bottom of a deep squat (2,6). There is no denying this research. As long
as excessive loading is limited and good technique is used, the knees CAN and
MUST move past the toes in the bottom of a squat in order to allow the hips
to drop fully.
科学家証实了运动员的膝盖在深蹲蹲到底时，是相对安全的。没有任何研究可以否认这个
观点。当避免过大的重量，并且使用正确的动作，在蹲到底时，为了让屁股能够完全蹲下
去，膝盖是可以而且一定会超过膝盖的。
Strength coach Michael Boyle once wrote: “The question is not where does the
knee go, as much as where is the weight distributed and what joint moves first
” (3). Remember, the knee is only a hinge joint. As long as it is kept
stable (in line with the feet) we should not worry about them. Proper
squatting is all about moving at the hips first and staying balanced. The
rest takes care of itself.
力量教练Michael Boyle曾写到：“问题不是膝盖如何，而是重量的分布以及哪个关节先
移动。记得，膝盖只是个枢纽关节。只要保持稳定（根据脚重心位置），我们可以不用担
心这个问题。正确的深蹲动作重点只在屁股先启动以及保持平衡，其余就是自己保謢自己
了。
Until next time,
下次见。