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Thread: Squat, deloaded to correct form need help with knees forward

  1. #1
    Join Date
    Oct 2012
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    218

    Default Squat, deloaded to correct form need help with knees forward

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    I came to the conclusion last week that i was causing myself a "weird tendinitis" by allowing my knees to come forward at the bottom of my squat, this problem came about as the weight got heavy. So it became obvious i needed to deload, yesterday i figured i would solve two of my problems but i neglected one and realized in hindsight i left it out entirely. I was having trouble shoving my knees out and i used a band to solve that, but i fell back into the old habit of starting the motion by hinging backwards then breaking at the knees as opposed to what is recommended "knee's first 1/3 followed by hips".

    I know the solution is to use the TUBOW but my college does not have power cages so i cannot exactly set up a block of wood or foam roller in front of my knee to coach the movement with any weight. I guess what i'm asking how can i go about breaking the habit of leading with my hips so my knees can go out first? The one thing the band did though was improve my bar path it seems or at least the stability of it moving.

    http://www.youtube.com/embed/A5WEz6_0xw0

    http://www.youtube.com/embed/mZCwBJ-pGGY
    Last edited by James72090; 11-27-2012 at 03:34 PM.

  2. #2
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    Mar 2008
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    10,378

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    I guess what i'm asking how can i go about breaking the habit of leading with my hips so my knees can go out first?
    I don't mean to be snarky, but you are in control of what you are doing. You can break the habit of leading with your hips by starting to flex the knees and the hips at the same time.

    You need to go deeper and a pair of weightlifting shoes should be in your future. Your knees should come a little further forward than they do by halfway about down.

  3. #3
    Join Date
    Apr 2010
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    Quote Originally Posted by Tom Campitelli View Post
    I don't mean to be snarky, but you are in control of what you are doing. You can break the habit of leading with your hips by starting to flex the knees and the hips at the same time.
    ^This. I think a lot of us come to lifting trained to think that all form issues are very complicated. I see a LOT of talk on the Internet about magical imbalances that require visits to the PT and tons of Very Special Exercises and mobility drills, etc. So it's pretty easy to think that things that we do wrong are due to structural deficiencies that require weeks or months of diligent work to correct. Sometimes, as in actual physical inability to achieve proper ROM, etc., this can be true. But a great deal of the time, it's just a matter of Not Doing That Bad Thing You Do. How do I correct bad posture? Sit/stand up straight. How do I stop bending my wrists when I squat? Stop bending your wrists when you squat. How can I keep my knees from coming in? Keep your knees out. And so forth.

    Like Tom, I don't mean to minimize stubborn problems. But cleansing the mind and trying to keep things simple, especially toward the beginning of starting a new activity, is a beautiful and useful skill that the fitness industrial complex tries its damndest to keep us from learning. A lot of personal trainers, physical therapists, and the like would get a lot less money if news about this wondrous solution to many common issues got out.

  4. #4
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    Oct 2012
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    I know a ton of it is simple problems, i was just asking because i went into auto pilot when squatting and didn't think of what i should be doing vs. what i used to do.

  5. #5
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    Apr 2010
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    Quote Originally Posted by James72090 View Post
    i went into auto pilot
    Don't do that, either.

    Lifting is about more than just getting strong physically. If you're doing it right, it should be a mental workout as well. It trains us to not check out mentally, even when things just suck--in this case, because we have a heavy-ass weight on our backs that will crush us if we don't stand back up with it, but you'll find the skill will extends to other sucky situations as well.

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