Squats and knees

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erca
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Squats and knees

Post by erca » Tue Feb 06, 2007 3:14 pm

If I squat heavy, my knees go inwards, to each other.
I don't think that's a good thing, so I would like to avoid that.
Which muscles are weak when your knees go inwards like this?
What are good exercises to strengten them?

Thanks
- erca
(sorry for my bad english)

Dowls
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Post by Dowls » Thu Feb 08, 2007 12:55 am

Could be a couple of things

1. Tight Adductors (most likley Adductor magnus, longus and gracils)

2. weak hip ER, glutemedius in particular

3. tight calfs (during up phase prevents knees from correct extension)

4. weak quads, (i know this sounds wierd but if your quads are weak you will naturally internally rotate), probably not likely in this case i suspect

5. if your foot rolls out into eversion this will make your knees track medially

6. Poor pelvic stabilty, ie excessive anterior tilt during down pase, may be related to poor tecjniques or intrinisic abdomial weakness

7. weak hip extensors, ie hamstrings and glute max. inparticular the hamstrings need to be strong enough to control the torques going througth the hip and knees during down phase of squat. weakness iin hip extensors often manifests with a knocked knee pattern

hope this helps
"nothing happens in isolation"

erca
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Post by erca » Thu Feb 08, 2007 3:18 pm

Thanks a lot!
What exercices should I do then?
I shall do some static calf streches and romanian deadlifts.
Are there any other usefull exercises in my case?
How can I loosen tight adductors?

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Post by TimD » Thu Feb 08, 2007 5:27 pm

Hi. Ssounds like Dowls is very knowledgeable in the kiniseology area. I am not that specific, but for legs, posterior chain, etc, I can relate to that. What we have all of our O lifting people do is simple, the RDL, front squat, back squat, lunge or split squat, and overhead squat with a dowel or unloaded bar. Go for depth and full ROM. These plus the calf stretches you mentioned should be enough to loosen thing up, and when weight is added, they should be able to correct deficiences. I'm not a big beleiver of trying to isolate things, but if you hit them in different manners, then it should work just fine.

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Post by Dowls » Sun Feb 11, 2007 11:53 pm

no problems

its difficult to prescribe specific exercises in this forum, but check out these adductor stretches (see beloe linl), try to include one where your legs are straight like the seated lever, and ones where your knees are bent like the squating grion. The reason for this is that half of your adductors wont get a stretch if you only do one type.

http://www.exrx.net/Lists/ExList/ThighW ... hor1943047

The best advice i can give you is that if you are doin heavy squat training please make sure you have had an appropraite preperation time of at least 12 months weights before begining. Also get somebody to spot for you who knows what they are doing so they can correct your technique. i find that the majority of injuries in the gym are a result of incorrect technique, so take the time to ensure its spot on
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Post by Matt Z » Fri Feb 16, 2007 9:30 am

What type of stance are you using? I ask because the distance between you feet and the direction your toes are pointing may be contributing to your knees drifting together.

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