Knee(s) coming in on squats
Users viewing topic: & 1 Guest
| sexymikehowarth |  | ... | 17-01-2012 @ 13:21 |
 Full mask or nasal and chin strap? Member 3254, 2485 posts | haydnward said:this happens alot with my clients, either they come onto their balls of their feet, or there knees turn in, or both. 2 basic tips that improve form and the ammount you can move comfortably: 1) drive into the heels 2) spread the floor with your feet/force your knees over and inline with your toes i find going slightly wider with your feet helps alot as well, just some ideas. i found following the 2 steps above my strenght increased but more importantly, the squats i did with my curretn weights were fully in my control and solid movements Are any of you clients experienced lifters? For beginners your advice is solid, and sticking to basic ideas is never a bad thing | ||
| samevans | | ... | 17-01-2012 @ 13:56 |
just got PM'd Member 1945, 685 posts | i had this problem, found i didn't have it wen i wore a belt! but its gone when i don't wear a belt too now, i knocked the weight down, did lunges, wearing proper shoes helps massively, used one of them big elastic band things round my legs, still do some times, did stretching and glute acctivation and strengthed outside of my thigh, still do many of these bits but since doing them my squat has increased a fair bit | ||
| Rico | | ... | 17-01-2012 @ 14:06 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | samevans said:i had this problem, found i didn't have it wen i wore a belt! but its gone when i don't wear a belt too now, i knocked the weight down, did lunges, wearing proper shoes helps massively, used one of them big elastic band things round my legs, still do some times, did stretching and glute acctivation and strengthed outside of my thigh, still do many of these bits but since doing them my squat has increased a fair bit This. I used a short red band from strengthshop. Helped no end! Stretch lots (dynamic before and static after), hip swings etc and get someone to shout at you. | ||
| Shaun | | ... | 17-01-2012 @ 14:18 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Post Edited: 17.01.2012 @ 14:19 PM by Shaun Knees coming in signifies weak abductors/adductors (I never know which one... or maybe both?). Your quads are strong enough to extent the knee but your hips aren't strong enough to keep the knees out. A solution is to make a mental note to keep your knees out. A lot of people will naturally take the knees in to transfer more of the load to their quads because they have inherently weak hips from living a sedentary life. Failing that, drop the weight until you can squat properly. Also keep in mind that knees coming in is bad for them, it's a problem you'll want to sort sooner or later. | ||
| PeteHodgson | | ... | 17-01-2012 @ 14:20 |
 Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220510.0 kgs @ 80kgs UnEq | Post Edited: 17.01.2012 @ 14:21 PM by PeteHodgson Shaun said: drop the weight until you can squat properly. | ||
| Luke27 | | ... | 17-01-2012 @ 15:03 |
 lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | Whilst dropping the weight might not be a bad idea, dropping the weight significantly does not really solve the problem because as soon as he goes on to heavy weights it could just return. From what ive read its just your body recruitingthe adductor muscles to help fight the weight. No doubt single leg work will help it as well as addressing your unilateral muscle imbalances. As other have said mental cues of knees out may help | ||
| Luke27 | | ... | 17-01-2012 @ 15:05 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | Also note there is a difference between : Knee coming on the descent and knees coming in on the ascent Knees coming in on the descent is much worse then on the ascent | ||
| hrat | | ... | 17-01-2012 @ 17:04 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | I heard it was when quads take over adductor (I think) function, which they can only do in that position. What helped me was backing the weight off and focusing on knees out on descent, holding them out not just putting them out. | ||
| NavM | | ... | 19-01-2012 @ 12:45 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | "You might notice Olympic lifters squeezing their knees together, sometimes repeatedly, on the way up out of a limit squat clean. This is a conscious (maybe) attempt to use their adductors to help with hip extension, since the hamstrings can’t" http://startingstrength.com/articles/squat_rippetoe.pdf adductors and glute minimus try to extend the hip when you don't use your hamstrings. they're much weaker, but if you have strong quads relative to your hamstrings, you can get out of the hole with enough momentum to let the adductors and the glute minimus to extend the hip. knees out is the only way to engage the hamstring through the whole lift." thats the advice I was given, I was having my knees cave upwards of like 60 percent so it might be a different problem to you, either way, good mornings and re-teaching myself to consciously shove my knees out every rep seems to be helping | ||
| baldt | | ... | 19-01-2012 @ 15:25 |
Member 1589, 1219 posts SQ 300, BP 260, DL 345905.0 kgs @ 108kgs Eq | are you wearing blue suede shoes for squats? if you are then change them. uh huh.. | ||