Squat check after some knee issues, bitte

[TamerofGoats]

Good day, beloved colonials and the rest of you.

Stats:
26 years old. Male. Caucasian.
168 cm or 5'6
72kg

I'd gladly take your advice on my squats. I noticed that I'm being lazy with depth. I'll get right on that.

If the video quality is terrible then let me know. I tried to adhere to your guidelines.

I'm presently on a cut but I'm getting my lifts up. The squat has been somewhat problematic. Some minor injuries have been overcome such as tightness in my left hip flexor. However I've been feeling some discomfort in my right knee and the physio believed it was due to tightness so some mashing and stretching was done. It has come back though with some pain in my it-band on me right side. I know that this video of those easy-peasy weights of 50kg might be terrible but due to the issues I've had it'd be golden if you could give me some input. Anything wrong with my stance or feet angles?

Thanks a ton
Simon the Swede

[Brodie Butland]

I think that your squats are generally good. Just a few pointers:

(1) As you point out, you have some depth issues on a few of the reps--I think you could fix that by narrowing your stance a little...seems a bit wide on the second camera angle. Foot angle seems fine.

(2) You might also benefit from sitting back and leaning over a smidge more, to give your hip drive a little more pronouncement.

(3) I'm not noticing much of a bounce out of the hole. Could be a lot of things. Might be the injury, might be a slight relaxation in the bottom, might be the fact that you're not hitting depth and so the bounce is being short-circuited. Just remember to stay tight (and be your tightest at the bottom) and make sure to hit bottom--I imagine the problem will take care of itself from there.

(4) For the record, we are not "colonials." We kicked British ass and staged the largest cold-brewed tea shop in history so that we could be Americans. Visit Gibraltar or the Cayman Islands if you want to see some colonials.


By the way, how close is the 50kg to your working sets? I ask because it's often difficult to diagnose true form issues at weights well below your working set...sometimes problems correct themselves at heavier weights (esp. depth and bar path issues), and other times new problems spring up that aren't at the warm up sets. If 50kg is a ways from your work set, I'd re-film one a little closer and post that.

[TamerofGoats]

Oh really? I thought about widening my stance but it may be ok after all. And yes I think I need to redo the whole deptht thing. So I know how deep to go so I can get a chance bounce to begin with.

I'll take note. You're right. All e-affectionately no homo usage may carry unwarranted implications.

Well... 2 years ago I weighed 83 kg and now I weight 72 but then I could squat 77,5 kg x 5. I haven't been squatting for a long time due to different reasons but I'm packing more golds, knowledge and motivation than before. I reckon I could squat 60-65kg x 5 without too much trouble. I'll definitely work on stuff and re-post.

[Brodie Butland]

I'll take note. You're right. All e-affectionately no homo usage may carry unwarranted implications.

No worries--you'll notice we all like to bust each others' balls on this forum.

Sounds like your expected workset isn't significantly more than what you've shown here, so I'd just keep adding weight as per The Program and work out the kinks as you go. As I said, your squat is generally good...just needs a few tweaks that you can work in as the weight goes up.

[TamerofGoats]

Aight. Will do. So you fellers see nothing so terrible about it that my squats would have caused knee injury in the way that they're performed? I will narrow the stance a bit and point the toes out like I do presently. And it's really true that weightlifting shoes make a ton of difference compared to indoor soccer shoes.

[Brodie Butland]

I see nothing in your squat that is inherently dangerous to your knees. In fact, as the weight gets higher you may find that your knee issues go away on their own.

[GHK]

I think that your squats are generally good. Just a few pointers:




(4) For the record, we are not "colonials." We kicked British ass and staged the largest cold-brewed tea shop in history so that we could be Americans. Visit Gibraltar or the Cayman Islands if you want to see some colonials.

.

Yes you are, we just gave you the choice to drink tea or coffee. And when you got a bit shirty, we sent the Canadians in ;-) and curtsey of two Canadian frigates brought your navy into fire of RN.. sank the lot on the great lakes :-) Just like a good parent, we let you have a bit of Freedom till your ready to leave the nest.

[Brodie Butland]

Yes you are, we just gave you the choice to drink tea or coffee. And when you got a bit shirty, we sent the Canadians in ;-) and curtsey of two Canadian frigates brought your navy into fire of RN.. sank the lot on the great lakes :-) Just like a good parent, we let you have a bit of Freedom till your ready to leave the nest.

Going back to the War of 1812 for glory? Sounds like those 50-year-old dudes sitting in their imprints on the couch with a beer gut and a wifebeater talking about how great they were as high school football players. (The real football, not that game that can end in a tie and where hitting the ball with your head puts you on the highlights instead of the blooper reel.)

Though in a way I guess you all had the last laugh, since our rich people (including apparently our presidential candidates) stow their money away in British colonial banks.

[Immortal_k]

The squats look good, if you're experiencing knee pain I'd suggest stretching your quads. Pain is your friend. Most, if not all, the knee pain I've ever experienced was due to tight quads.

Are you leading with your chest or with your hip out of the bottom?

[TamerofGoats]

The squats look good, if you're experiencing knee pain I'd suggest stretching your quads. Pain is your friend. Most, if not all, the knee pain I've ever experienced was due to tight quads.

Are you leading with your chest or with your hip out of the bottom?

Yes. I have been more ambitious with ze stretching lately and it has helped. I used to feel discomfort "in" the knee but my physio ascribed that to tightness in hamstring but I've had some discomfort in my it-band as well. I'm gonna see a physio on thursday even though I feel much better nowadays.

I rewatched the DVD and I'm gonna try to rebound out of the bottom better.