Knees going inward on squat any help?
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| samevans |  | Knees going inward on squat any help? | 15-06-2011 @ 22:26 |
just got PM'd Member 1945, 685 posts | Post Edited: 15.06.2011 @ 22:27 PM by samevans I have had my knees go inwards on heavier sets for months, i have tried taking the weight down, after weeks with a lower weight and the form being fine i go back to a heavier weight and it happens straight away.I ave tried deliberately focusing on pushing knees out and they still go in just not as much, also have have tried stretching and narrowing my stance. Anyone got any thoughts on what it could be? and how to fix it? cheers in advance | ||
| Rico | | ... | 15-06-2011 @ 22:34 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Get a band and put it round your knees and when you squat you will actively have to force your knees apart. | ||
| Thing | | ... | 15-06-2011 @ 22:34 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Go lighter, force your knee's out and squeeze your gluts like f**k to push you hips through. | ||
| milsy | | ... | 15-06-2011 @ 22:54 |
 Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | work on sumo deads with your foot spacing so when your looking at yourself from the front your shins are at a right angle from the ground and sit your arse right down and force your knees apart when you pull if you know what i mean? then work on your technique dont go narrow go wider and start forcing your knees apart as soon as you break at the hip not when your in the hole it will be too late then focus on driving out the hole with you hips and glutes not your qauds when you muscle up a sqaut with your qauds this is when your knees will draw in so there in a better postion to drive it would help if you could post a video but from what you describe it seems like a reflex same with people who bench and as soon as they go heavy the drop faster and go higher on the chest because they panic | ||
| samevans | | ... | 15-06-2011 @ 23:00 |
just got PM'd Member 1945, 685 posts | yeah a couple of people said about glutes not being engaged, im osrry for being dumb but im not clear on what you mean by breaking at the hip and driving with my glutes? what is this? how can i do it? i tried glute activation exercises a little (a very little) is it basically clenching you arse as thing said? cheers | ||
| milsy | | ... | 15-06-2011 @ 23:19 |
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | It's hard to explain on the net but try sitting on a bench with your feet wide and knees out now stand up by squeezing your glutes and not driving with your qauds then try try with someone with there hand applying pressure and on your lower now clench the glutes and push back against the hand this should engage the hips then use your qauds to finish does that make sense? Where Do you feel the muscle are most working when you sqaut | ||
| milsy | | ... | 15-06-2011 @ 23:22 |
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | Oh and by breaking at the hip I mean when you start to descend the hip joint should unlock and you start decending as soon as this happens force your knees apart | ||
| Butty | | ... | 16-06-2011 @ 08:23 |
Member 1717, 20 posts SQ 170, BP 130, DL 250550.0 kgs @ 105kgs UnEq | It's a sign of a weak VMO. Petersen step ups and front foot raised split squats to correct that. | ||
| Ben_F | | ... | 16-06-2011 @ 09:28 |
 vegetarian with a big deadlift - who would have thought... Member 340, 13300 posts SQ 315, BP 190, DL 350855.0 kgs @ 110kgs UnEq | Butty said:It's a sign of a weak VMO. Petersen step ups and front foot raised split squats to correct that. I had to look up Peterson step-ups, not sure about them but certainly some single leg work usually does the trick quite quickly. Personally I favour plain old lunges. | ||
| LukeC | | ... | 16-06-2011 @ 10:01 |
 The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | This is a problem ive had for ages. What I have found is helping me improve so far has been learning to push on the outside of my feet and doing single leg work, lunges/reverse lunges or bulgarian split squats. | ||
| plonker | | ... | 16-06-2011 @ 10:13 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | agree with butty... vmo weak compared to outside quads... start doing atg olympic squats... way more vmo recruitment than powerlifting style squats | ||
| MattF | | ... | 16-06-2011 @ 10:48 |
 'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Sorry in advance for the rambling, I'm a bit bored. Hope it helps. I'd look at hip flexors being overactive (tight, or strong, or patterning) and glutes comparatively underactive (whether this is a weakness or poor motor patterning hard to know without seeing/coaching you through your squat). I would also look at calves being tight incase this is leading you to predominate your weight forward onto the balls of your feet (rather then midfoot to heel) and thus knees shoot forward, quads do most of the work and hams do not isometrically work as much, leading to less posterior change ergo glutes. Before training I would role tight areas (ie TFL, IT band, Quads, Adductors - this is presuming they are overactive), then static stretch them, next isolate glutes with floor bridge, (single leg) bulgarian squats or smth similar, holding at full contraction, then use a dynamic movement like a kb swing, engaging hip flexors and glutes in a dynamic movement so you can integrate the use of them in one movement without one dominating, then finally squat. During the actual squat what Milsy is saying about break with your hips first is great advice. From experience when nothing seems wrong after testing ROM and manual muscle strength tests it is normally as easy as shouting knees out to the person squatting, but if you are need max weight just means quads slightly dominant over glutes. | ||
| IrishMarc | | ... | 16-06-2011 @ 15:09 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | LukeC said:This is a problem ive had for ages. What I have found is helping me improve so far has been learning to push on the outside of my feet and doing single leg work. http://static.bpong.com/img/Team/chicken_dinner_2632.jpg | ||
| mishima | | ... | 16-06-2011 @ 16:18 |
 pink french superstar beard Member 26, 4030 posts SQ 190, BP 0, DL 205395.0 kgs @ 75kgs UnEq | weak hammies, more pulls will sort you out. | ||
| LukeC | | ... | 16-06-2011 @ 17:15 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | |||
