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How important is it to keep your knees out when squatting?
Posted on 2/24/15 at 2:58 pm
Posted on 2/24/15 at 2:58 pm
My legs have a natural tendency to want to move inward on the way up when I start adding weight. How much of a negative is this for squatting? If it is negative, are there solid ways to correct this beyond just concentrating on pushing them out?
Posted on 2/24/15 at 2:58 pm to swampdawg
It depends on how tall your partner is
Posted on 2/24/15 at 2:59 pm to swampdawg
very.
For beginners I like to stick 5 pound plates under their heels. Helps force the proper stance.
Also, try different leg stances. Not everyone is the same. You may be better off wiht a wider stance than a narrow stance.
For beginners I like to stick 5 pound plates under their heels. Helps force the proper stance.
Also, try different leg stances. Not everyone is the same. You may be better off wiht a wider stance than a narrow stance.
This post was edited on 2/24/15 at 3:04 pm
Posted on 2/24/15 at 2:59 pm to swampdawg
Whats up with all of these weight lifting threads.
Posted on 2/24/15 at 3:03 pm to swampdawg
quote:
How much of a negative is this for squatting?
Bad. You almost can't hurt yourself if your knees flare/buckle outwards - you WILL experience an injury if your knees continue to move inward.
quote:
If it is negative, are there solid ways to correct this beyond just concentrating on pushing them out?
This is what I did: take a slightly wider than shoulder width stance and rotate the toes outward - maybe 30 degrees or so. Think of pressing downward with the feet(ETA: specifically the heels - visualize forcing your feet through the floor) and transfer the weight upwards from the hamstrings, quads and hips - have the knees follow the weight up, instead of focusing on the knees forcing the weight up.
If you still have problems with this method, I recommend doing box squats and having the toes/knees at 90 degrees from each other.
This post was edited on 2/24/15 at 3:24 pm
Posted on 2/24/15 at 3:03 pm to swampdawg
Get stronger and work on your form with a lighter weight. It should come. How tall are you?
Posted on 2/24/15 at 3:03 pm to Commandeaux
Not necessarily important to keep them "out," but any caving in can be very problematic.
Is your stance too wide?
I'd work on my outer hip/piriformis mobility and see if that helps.
Is your stance too wide?
I'd work on my outer hip/piriformis mobility and see if that helps.
Posted on 2/24/15 at 3:05 pm to LSUfan20005
quote:
Not necessarily important to keep them "out," but any caving in can be very problematic.
this. At a minimum they should be goign forward.
Honestly, find someone at the gym who does them well and ask them to watch you. I'm sure they'd be more than happy to help.
Posted on 2/24/15 at 3:05 pm to swampdawg
Yes you need to keep your knees out. Stick with the lower weight until your legs have developed so your can maintain proper stance
Posted on 2/24/15 at 3:06 pm to swampdawg
Yeah moving the knees inward ain't good. I'd suggest you get a band from a pt clinic and focus on squatting technique with the band around your legs. Practice side steps with the band around your ankles.
Also you need to learn to use your hips when squatting.
Also you need to learn to use your hips when squatting.
Posted on 2/24/15 at 3:09 pm to swampdawg
[-------------------------------------------------------------------------------]
^^About that important
^^About that important
Posted on 2/24/15 at 3:10 pm to LSUfan20005
quote:
Is your stance too wide?
I don't see a wide stance as a problem with the bucklers - it's typically a too narrow or feet parallel/turned in types.
quote:
I'd work on my outer hip/piriformis mobility and see if that helps.
This is good advice, too - hip mobility/flexibility often limits both proper form and maximum strength in the squat.
Posted on 2/24/15 at 3:12 pm to Ace Midnight
Agreed, try lifting through your heels and shifting the weight through your hamstrings, quads, hips rather than bowing your knees in.
Posted on 2/24/15 at 3:17 pm to Emiliooo
Also, if you can find some time to do some single-leg work, it might shine a light on your potential issues.
For instance, if you do step-ups with decently heavy DB's (and don't push off with your back leg), does your knee try to cave inward?
Same thing with lunges.
I'm not necessarily suggesting you add these to your routine (though they can help if you lack glute strength), but they can help illuminate any issues.
For instance, if you do step-ups with decently heavy DB's (and don't push off with your back leg), does your knee try to cave inward?
Same thing with lunges.
I'm not necessarily suggesting you add these to your routine (though they can help if you lack glute strength), but they can help illuminate any issues.
Posted on 2/24/15 at 3:18 pm to LSUfan20005
You can also film your squat (from behind, yet to the side). This can help you see what's going on.
There are plenty of places on the internet that will give you suggestions. Good luck finding one that doesn't have a bunch of idiots responding, though.
Maybe startingstrength.com forums?
There are plenty of places on the internet that will give you suggestions. Good luck finding one that doesn't have a bunch of idiots responding, though.
Maybe startingstrength.com forums?
Posted on 2/24/15 at 3:21 pm to Emiliooo
Pushing from my heels and not my toes helped keep my knees out. You have to practice good form or your knees will get sore and that's bad sign.
Posted on 2/24/15 at 3:23 pm to Trout Bandit
quote:
Pushing from my heels and not my toes helped keep my knees out.
yea for the squat you really want to power through the heels
Posted on 2/24/15 at 3:25 pm to Lester Earl
quote:
How tall are you?
5'11"
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