Squat form check

[Peter Davis]

Began the program in May, and recently hit a barrier with squatting. My upper back was rounding badly at 225, so I de-loaded to 205. Now my knees are starting to hurt constantly. I am 23 and 300lbs. My doctor diagnosed me with arthritis in November and another doctor diagnosed Chondromalacia Patellae in June. I started using knee sleeves in June and they helped, but now the pain is back.

This is #210x6. The last rep was an accident.

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Am I not pushing my knees out enough? Or could it be my stance is wrong? I don't have any remarkable pain while squatting, but I have a desk job and all day with my knees bent gets uncomfortable. And it's definitely worse the day after I squat.

I appreciate any advice.

[Mark Rippetoe]

Your're making all the classic errors that make knees hurt. Have you read the blue book?

[Peter Davis]

Mark, I have read SS:BBT 3rd Edition. Re-read the sections on bounce, knee safety, and knee control. If I had to guess, 1) I'm dropping into the bottom too quickly, and 2) my knees are coming too far forward. Is that correct?

[Satch12879]

Mark, I have read SS:BBT 3rd Edition. Re-read the sections on bounce, knee safety, and knee control. If I had to guess, 1) I'm dropping into the bottom too quickly, and 2) my knees are coming too far forward. Is that correct?

And what about your back angle through the reps?

[Peter Davis]

If my knees are coming forward that means my back is too vertical, right? So I need to close my hip angle more?

[Mark Rippetoe]

Exactimundo.

[Peter Davis]

Thanks for the advice! I'll work on it tonight.

[Peter Davis]

Well, I went through my warmup sets last night trying to keep my back more horizontal, and only made it up to 155.

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I know there are several problems with this: my hips go back on the way up a lot, and I have to get better at setting my knees earlier in the descent. But am I at least on the right track? Are there any other glaring problems?

[Adam Levine]

Had the same issue. The useful block of wood helps.

[Peter Davis]

Hmm... I'll see if I can use the TUBOW on my next workout. Somebody also linked a video about fixing good morning squats but then they deleted the post. My next workout is Wednesday. Thanks for the suggestion!