How would you squat if you wanted to make your knees hurt?
Interesting question isn't it? I know how I can make my spine, neck, shoulders and whatnot get injured but how would I squat specifically to injure my knees of all things? I can't imagine.
Obviously we should all avoid these techniques at all costs...
I've been getting a chance to go to the gym every 2 weeks or so... (being a student is f%&king hard so I barely have time to breath) and each time I squat differently...
Some times I push my butt as far back as I can and only then bend at the knees, as powerlifters would do, and at other times I do a 'smoother' kind of squats, sitting down while trying to keep my spine vertical (as opposed to the pl style). The thing is each of these 'styles' has at some occasions caused my knees to feel better than they usually do, and on others it made them hurt slightly the few days after. I just can't point my finger at it and figured maybe some of your guys could [img]/images/graemlins/smile.gif[/img]
Re: How would you squat if you wanted to make your knees hurt?
Is there a trainer in the fitness center who can show you how to do a proper squat? I find its best to do the squats next to a mirror and consider the following:
-Make sure your knees are not past your feet when looking down.
-Back is straight, not curved (look in the mirror)
-Try to go down to a 90 degree angle and no further.
Also look online for some videos or anamations of squats and study them.
Re: How would you squat if you wanted to make your knees hurt?
Also if you cant find time to go to the gym maybe you should consider following a body weight program like Craig's of Death By Bodyweight that can mbe found on t-nation.
You really should look into these. Then you have no excuse to why you can't find 30 or 45 minutes to workout. Don't find reasons not to do workout, try to find solutions.
Re: How would you squat if you wanted to make your knees hurt?
I am going to disagree with 2 of larrabee's points: stopping at 90 degrees, and keeping your knees behind your toes. If you are occasionally have knee pain, maybe pay attention to these to things to look for a coorelation, but in general I don't think that they are things that need to be avoided. In my opinion much more important in regards to knee pain is keeping your weight back on your heels. I think that rising up on you toes(during the lower half of the squat) is more likely to cause knee pain than anything.
Re: How would you squat if you wanted to make your knees hurt?
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I am going to disagree with 2 of larrabee's points: stopping at 90 degrees, and keeping your knees behind your toes. If you are occasionally have knee pain, maybe pay attention to these to things to look for a coorelation, but in general I don't think that they are things that need to be avoided. In my opinion much more important in regards to knee pain is keeping your weight back on your heels. I think that rising up on you toes(during the lower half of the squat) is more likely to cause knee pain than anything.
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Buk,
All good points I was just thinking about what I usually think of during squats. My Strength Training teacher actually mentioned to the class to not have your knees over your toes. Didnt mention why but I took his word for it.
Re: How would you squat if you wanted to make your knees hurt?
I would also disagree with the point about stopping at 90 degrees. Hasn't there been a study conducted that showed that is actually much more stressful on the knees than squatting deep? I would say at least do until the crease of your hips is parellel with the kness (which is slightly deeper than 90 degrees) if not thighs to calves.
I would also advise against looking in the mirror on work sets. My squat has finally been going up consistently since I have made a conscious effort to stop looking in the mirror thanks to improved form. I like to pick a spot above the mirror and keep my eyes on it through the whole movement, it has done a lot to help keep my form tight, especially at the bottom of the squat. If you try to watch yourself in the mirror its harder to keep your thrown back into the traps and keep your chest out which will make you more likely to round your lower back at the bottom of the squat. Also, like buk said you should concentrate on keeping your weight back on your heels.
Re: How would you squat if you wanted to make your knees hurt?
Thanks everyone!
Kev T. - I was actually really scared of doing squats or deadlifts at the beginning so I made sure I read all the articles I could find out there to make sure my form is perfect, and kept reading everything that came out.
The probelm is some of these are a bit contradicting and both methods I use were in one article or another explained to be the best way to squat...
I go as deep as the squat rack allows me ( no cage ), which might be the problem since I really try hard not to let the bar hit the rack, and may actually be applying most of the force at the 90 degree position...
I'll make sure I re read everything again though, just in case [img]/images/graemlins/smile.gif[/img]
Buk, the weight on the toes thing really make sense in some way, I usually make sure to keep it on my heels but DO notice leaning forward too hard on the last few reps. Could you perhaps explain WHY this would cause knee pain?
Re: How would you squat if you wanted to make your knees hurt?
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I am going to disagree with 2 of larrabee's points: stopping at 90 degrees, and keeping your knees behind your toes. If you are occasionally have knee pain, maybe pay attention to these to things to look for a coorelation, but in general I don't think that they are things that need to be avoided. In my opinion much more important in regards to knee pain is keeping your weight back on your heels. I think that rising up on you toes(during the lower half of the squat) is more likely to cause knee pain than anything.
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You have an "amen" to that, Craig.
These are among the myths of squatting that have been around for years.
Re: How would you squat if you wanted to make your knees hurt?
I think a lot of people say go to 90 degrees when they are really thinking get those thighs paralell. granted they are two very different things, but I do think that those two get mixxed up from time to time. As far as the knees past toes thing... I don't worry about it, Buk is right, knees over toes when the weight is forward, not on the heels is when there is a bad shear force. Blame biomechananists... they are the ones that keep talking about the excess forces when the knees come forward... i know my teach kept talking about it, but they never consider where the weight is. If the weight (force) is over the heels, then the majority of the load will be applied to the tendon in a natural line of pull, not shearing across the joint it's self.
Re: How would you squat if you wanted to make your knees hurt?
Can you say Ouch!!! Look at the angle of his leg bet its an open fracture under that wrap and can you say c spine fracture!!! Above c4 breath no more!!! Crap glad its not me..
Re: How would you squat if you wanted to make your knees hurt?
How would you squat if you wanted to make your knees hurt?
Here's one obvious way. Load the bar up and bounce down into the squat. Just ASKING to screw up your knees.
Obviously, all lifting should be done using CONTROLLED movements. But especially the large complex lifts. Soemthing's gonna give when a person bounces into and out of positions.
How would you squat if you wanted to make your knees hurt?
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