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Problem Squating

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Posted by: RockSolid

hey I have always had problems squating, I keep my back straight I dont lean or nething like that and I have never had any major knee injury, however I am extremely flexible, maybe too much in some joints, my knees can bend slightly backwards naturally and when I squat on my way up my my knees tend to point inwards toward eachother, kind of a not stable feeling, I do not feel any discomfort but the awkwardness has kept me from squatting because I just feel funny. has nebody heard of anything like that or any suggestions? I have decided I am just gonna squat and hope I get used to it but to me it seems I could do more but something isnt right. This happens wheather Im doing 135 or 185, sadly I havent gone past 185 because I am afraid something could happen, pretty bad when your bench is over 50lbs more than your squat. Also my legs are not really scrawny and I have no problems doing lunges or anything like that but my legs could be WAY better I am sure if I squat especially since my goal is strength/mass.


Posted by: Witchblade

Have you tried putting a plate under the back of your feet? Front squatting?


Posted by: RockSolid

I have not I will give that a try


Posted by: P-funk

so you can hyperextend you knees is what you are saying?


Posted by: CowPimp

It sounds like your knees are adducting while you squat. This is a very common issue.

Generally this stems from weak and improperly firing glutes, particularly the glute medius. Oftentimes the tensor fascia latae, hip flexors, and adductors will also be overactive and potentially tight.

However, this is also sometimes a result of excess ankle pronation from lack of ankle mobility or weakness in those muscles that help prevent pronation. I find that ankle mobility is a pretty big issue among people, even those that are generally flexible elsewhere.

You may also suffer from a lower extremity postural distortion where your femur is internally rotated and your lower leg is externally rotated. This kind of goes hand in hand with some of the aforementioned issues.


Posted by: RockSolid

If I do have weak or improperly firing glutes do you have any suggestions on how I can fix that issue? If I do have a postural disorder sounds like Im kinda screwed huh.

I really wanna keep squatting so I guess my last ? is can this be dangerous if I just keep working at it, and can walking lunges and leg pressing replace squats?




yes p-funk I can hyperextend my knees to a certain degree


Posted by: CowPimp

Quote:
Originally Posted by RockSolid View Post
If I do have weak or improperly firing glutes do you have any suggestions on how I can fix that issue? If I do have a postural disorder sounds like Im kinda screwed huh.

I really wanna keep squatting so I guess my last ? is can this be dangerous if I just keep working at it, and can walking lunges and leg pressing replace squats?




yes p-funk I can hyperextend my knees to a certain degree
Glute bridge variations and bird dog variations are great for glute activation. Getting the glute medius firing by doing lying leg abductions, standing isometric abductions against a stability ball, and band sidesteps is also important.

Stretching and foam rolling the antagonists or synergistically dominant muscles like your hip flexors, tensor fascia latae, adductors, and hamstrings is also important. I'm not sure if you stretching your hamstrings is the best idea though, if you can already hyperextend your knees.


Posted by: RockSolid

glute bridges and bird dogs sound like old people excercises but if you think they will help where can I find ne information about them....thanks for your help pimp


Posted by: CowPimp

Quote:
Originally Posted by RockSolid View Post
glute bridges and bird dogs sound like old people excercises but if you think they will help where can I find ne information about them....thanks for your help pimp
Far from old people exercises. I have used them with several clients with good success. I also do that kind of thing with myself periodically even though I don't find I have glute activation problems.

The glute medius stuff is very important as well. Don't forget about abduction type movements.







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