2. 5 reps to warm up
3. 5 reps with weight on heels, toes up
4. 5 reps with weight evenly through the foot with ball of foot and big toe definitely down, weight through the centre of the logo on the tongue of Kat's Reebok Nanos
Biceps femoris and quads (VMO/rectus femoris bias) were measured for peak EMG during the concentric (drive up) phase.
My theory was that evenly distributed weight would activate the posterior chain more...which would also increase the quads activation...plantarflexion of the 1st ray is a key component of the foot stability mechanism and activates and stiffens the posterior chain via the plantar fascia into the Achilles tendon.
1. Hamstrings peaked between 192 and 212 with toes up, between 232 and 250 with even foot
2. Quads peaked at around 280 with toes up and around 340 with even foot
1. It is likely that an even foot distribution leads to better recruitment of hamstring and quadriceps muscles during a bodyweight squat
2. Toes up cue results in less activation of hamstrings and quads
3. Gluts would be interesting to assess with EMG - next time!
4. Further study on this is warranted
5. One subject does not make a solid conclusion and the study design can be improved etc etc etc - don't hate on me, it was just to see what happened - I understand the limitations!
6. Try it for yourself!!!