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    (Original post by Squirb)
    I thought I was going parallel at least, so it could be the angle.. I'm not sure.
    I'll try and get a better angle next time to double check. Will try to go a bit deeper anyway to see if I can take some of the strain off my knees.

    I do deadlift too, but I didn't do any on Friday and didn't lift on the weekend so I don't think that's the cause of the back pain haha

    Thank you

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    i think this is your lowest position. see how your hip joint is still above the top of your knee? i think 2 more inches and that might be help
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    (Original post by AreebWithaHat)
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    i think this is your lowest position. see how your hip joint is still above the top of your knee? i think 2 more inches and that might be help
    I see it, thanks! Guess I'll need to get stretching my hammies regularly too then, since I think any lower and my lower back would start rounding

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    (Original post by Squirb)
    I see it, thanks! Guess I'll need to get stretching my hammies regularly too then, since I think any lower and my lower back would start rounding

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    if it's not form maybe it's how you are setting your core? Or maybe it's an overall thing, more back work than you can recover from but squats are tipping the balance to give you pain but not the cause in them self.
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    (Original post by BKS)
    if it's not form maybe it's how you are setting your core? Or maybe it's an overall thing, more back work than you can recover from but squats are tipping the balance to give you pain but not the cause in them self.
    With setting the core I literally just take a huge breath of air and hold it, it tightens up my lats and core nicely (I think at least), is this correct?

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    (Original post by Squirb)
    With setting the core I literally just take a huge breath of air and hold it, it tightens up my lats and core nicely (I think at least), is this correct?

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    Maybe. Do it with your hand on your lower back and see if it tightens, if so yeah.
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    You feel like you are going deep because your knees are coming forwards more than they need to. If you push your knees out instead of just forwards, you're going to get a bit deeper and it's going to irritate your knees less.
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    (Original post by The Blind Monk)
    You feel like you are going deep because your knees are coming forwards more than they need to. If you push your knees out instead of just forwards, you're going to get a bit deeper and it's going to irritate your knees less.
    I see, thank you!

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    (Original post by Squirb)
    I see it, thanks! Guess I'll need to get stretching my hammies regularly too then, since I think any lower and my lower back would start rounding
    Feel your pain
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    Lads and ladies!

    Having knee problems which is apparently associated with weak glutes and hamstrings.

    Any idea of weight exercises I can do? I had RDLs in mind, along with your standard hip bridges etc, but are there any more olympic bar-type exercises I could do?
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    (Original post by pinkpenguin)
    Lads and ladies!

    Having knee problems which is apparently associated with weak glutes and hamstrings.

    Any idea of weight exercises I can do? I had RDLs in mind, along with your standard hip bridges etc, but are there any more olympic bar-type exercises I could do?
    standard deadlifts? stiff leg deadlifts as well. good mornings maybe
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    Hip thrusts. Although I'd recommend getting a pad so you don't have bar on bone contact.
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    Hi

    If any of you guys who front squat could look at my gfs front squatting and check her form, it'd be much appreciated

    She's been complaining of some knee pain after squatting, hence I ask.. cheers!


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    (Original post by Angry cucumber)
    Hi

    If any of you guys who front squat could look at my gfs front squatting and check her form, it'd be much appreciated

    She's been complaining of some knee pain after squatting, hence I ask.. cheers!


    dunno about knee pain but form wise:

    1) her knees are collapsing during the concentric portion of the lift. maybe a poor glute activation issue, or technique or both.
    2) She definitely has mobility issues. She needs to work on ankle dorsiflexion and hip external rotation, I'm sure you can show her some night before static stretching and some dynamic stretching to help with this.
    3) hard to tell but i think her weight is shifting onto her toes.
    4) I would tell her to drop dow to 50kg, focus on these issues, ingrain some good technique motor patterns and then start moving back up in weight.

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    (Original post by Angry cucumber)
    x

    From the first vid it looks like her knees are coming too far forward, but looks fine in second video. Could that be the cause of the knee pain?
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    (Original post by AreebWithaHat)
    dunno about knee pain but form wise:

    1) her knees are collapsing during the concentric portion of the lift. maybe a poor glute activation issue, or technique or both.
    2) She definitely has mobility issues. She needs to work on ankle dorsiflexion and hip external rotation, I'm sure you can show her some night before static stretching and some dynamic stretching to help with this.
    3) hard to tell but i think her weight is shifting onto her toes.
    4) I would tell her to drop dow to 50kg, focus on these issues, ingrain some good technique motor patterns and then start moving back up in weight.

    Cheers mate, I have no a lot of clue when it comes to front squatting. Help much appreciated - I have her stretching her hips out to improve hip mobility, both adductors and abductors, I'll add in ankle stuff

    For weight shifting forwards - sit back more?


    (Original post by Squirb)
    From the first vid it looks like her knees are coming too far forward, but looks fine in second video. Could that be the cause of the knee pain?
    It's not consistent her knee travel but I'm not sure how far forward is too far for front squatting as most peoples knees come forward on them
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    I think it's not so much that her knees come forward too far but that they suddenly move forward at the bottom of some reps (a bit like I do with back squats). It's the same issue as weight shifting forwards, think it happens because ankle ROM is exhausted. To stop it a good cue is to think about lifting toes off the floor completely, I'm not sure it's safe to squat like that as standard though.

    In terms of hips, I find KStarr's hip opener is great pre-squatting.. and then there's always the traditional squat stretch - squat down, place hands together and elbows between knees and just wiggle around in that position, pushing knees out all the time.


    But my front squat is terrible so take all this with a pinch of salt.
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    (Original post by Angry cucumber)
    Cheers mate, I have no a lot of clue when it comes to front squatting. Help much appreciated - I have her stretching her hips out to improve hip mobility, both adductors and abductors, I'll add in ankle stuff

    For weight shifting forwards - sit back more?




    It's not consistent her knee travel but I'm not sure how far forward is too far for front squatting as most peoples knees come forward on them
    not sit back more, just keep weight on the heels. if u tell her to sit back more there's a risk of it becoming liking a back squat mechanics wise.
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    (Original post by Angry cucumber)
    .
    In terms of drills:
    Cossack Squat
    https://www.youtube.com/watch?v=tpczTeSkHz0
    Goblet Squat
    https://www.youtube.com/watch?v=qaQPfi8f27E
    Russian Baby Maker
    http://www.catalystathletics.com/art...articleID=1695
    External Rotation in Flexion Stretch
    https://www.youtube.com/watch?v=2xG-xW-5Fh4

    She's pushing her knees forward (and her heels are coming off the floor) because she isn't pushing her knees out. To get deep she needs to get the rom somehow. So you basically need to work on getting her knees out.

    A really quick and dirty way of dealing with the ankle issue (for training purposes) is just to buy WL shoes or stack a 2.5/5kg plate underneath the heels. If it helps instantly (and I suspect it will) work on ankle dorsiflexion and just take the crutch away as and when necessary. Personally, I just wear the shoes.

    This is probably a combination of both a lack of motor control and a lack of mobility. So you might want to do some PNF stretching on the goblet squat (contract-relax by pushing in on the elbows which are pushing your knees out) and on the coassack squat (watch out for valgus collapse.) After the stretching you can do some light sets where you tap her knees in a bit and get her to resist that motion to get the abductors firing.
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    (Original post by The Blind Monk)
    In terms of drills:
    Cossack Squat
    https://www.youtube.com/watch?v=tpczTeSkHz0
    Goblet Squat
    https://www.youtube.com/watch?v=qaQPfi8f27E
    Russian Baby Maker
    http://www.catalystathletics.com/art...articleID=1695
    External Rotation in Flexion Stretch
    https://www.youtube.com/watch?v=2xG-xW-5Fh4

    She's pushing her knees forward (and her heels are coming off the floor) because she isn't pushing her knees out. To get deep she needs to get the rom somehow. So you basically need to work on getting her knees out.

    A really quick and dirty way of dealing with the ankle issue (for training purposes) is just to buy WL shoes or stack a 2.5/5kg plate underneath the heels. If it helps instantly (and I suspect it will) work on ankle dorsiflexion and just take the crutch away as and when necessary. Personally, I just wear the shoes.

    This is probably a combination of both a lack of motor control and a lack of mobility. So you might want to do some PNF stretching on the goblet squat (contract-relax by pushing in on the elbows which are pushing your knees out) and on the coassack squat (watch out for valgus collapse.) After the stretching you can do some light sets where you tap her knees in a bit and get her to resist that motion to get the abductors firing.
    That was one awesome reply, thank you very much Will get on to her
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    I think I just need to remember to keep chest up and lats tight to stop upper back arching. Anything else?



    (on reflection not the best angle, I forget that I might want to look at something other than my back angle)
 
 
 
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