crack on my knees while doing SQUAT exercise

[Razor_Sharp]

---

Squats get a bad rap because people believe that squats can hurt the knees. Of all the exercises a person can do to strengthen and stabilize the knee, a properly performed, full range of motion back squat is the best exercise. The qualifier here is "properly performed". By that, we mean a squat where the top of the thigh is parallel to the floor (parallel depth) or lower than that. Any higher than parallel is what causes knee injuries during squats.

Another common mistake I notice is people turn the squat into a quad exercise. Front squat siguro, but as for the back squat, it is a posterior chain dominant exercise (it should hit your lower back, glutes, hams).

With regards to form, the hips should be the first to break, not the knees. Many people go "down" when they squat. Better is to go "back" (break at the hips), then down. Imagine you are sitting on a toilet bowl.

Other key points:
> maintain lumbar arch
> push knees out
> maintain core bracing
> tight scaps
> tight grip
> chest up
> on the way up, EXPLODE using your posterior chain (contract your glutes as strongly as you can)

If you really want to refine your form on the squat, I suggest you do wall squats (YouTube - Elitefts.com - The Wall Squat) , and goblet squats.

@slick rick: 5/3/1 is a powerlifter oriented program.

[monroy]

I'd be very worried about going all the way to the ground. What if you can't get back up, at the very least its a most embarrassing situation...

[Razor_Sharp]

I'd be very worried about going all the way to the ground. What if you can't get back up, at the very least its a most embarrassing situation...

"If it's too heavy to squat below parallel, it's too heavy to have on your back."

Quoted from Mark Rippetoe, Starting Strength 2nd Ed.

[slick rick]

Squats get a bad rap because people believe that squats can hurt the knees. Of all the exercises a person can do to strengthen and stabilize the knee, a properly performed, full range of motion back squat is the best exercise. The qualifier here is "properly performed". By that, we mean a squat where the top of the thigh is parallel to the floor (parallel depth) or lower than that. Any higher than parallel is what causes knee injuries during squats.

Another common mistake I notice is people turn the squat into a quad exercise. Front squat siguro, but as for the back squat, it is a posterior chain dominant exercise (it should hit your lower back, glutes, hams).

With regards to form, the hips should be the first to break, not the knees. Many people go "down" when they squat. Better is to go "back" (break at the hips), then down. Imagine you are sitting on a toilet bowl.

Other key points:
> maintain lumbar arch
> push knees out
> maintain core bracing
> tight scaps
> tight grip
> chest up
> on the way up, EXPLODE using your posterior chain (contract your glutes as strongly as you can)

If you really want to refine your form on the squat, I suggest you do wall squats (YouTube - Elitefts.com - The Wall Squat) , and goblet squats.

@slick rick: 5/3/1 is a powerlifter oriented program.

...salamat sa information brod.....i conclude that i still has a lot to do to perfect it....trainer ka sa gym brod?..

[monroy]

"If it's too heavy to squat below parallel, it's too heavy to have on your back."

Quoted from Mark Rippetoe, Starting Strength 2nd Ed.

I might go slightly below parallel, but he was saying go all the way to the ground which is way below parallel...

[Razor_Sharp]

@monroy: That is what they call ATG (ass to grass) squats. I do agree that not everyone should go ATG because not everyone has the necessary thoracic, hip, and ankle mobility to safely go to that level without rounding their lower back. If you can do ATG, GREAT! But if not, at the very least, aim for parallel or below parallel.

@slick rick: Even Elite Level powerlifters like Jim Wendler and Dave Tate concedes that perfecting the squat is very difficult, how much harder it is for us mere mortals with limited resources!
No, im not a gym trainer, but I did a lot of reading and experimentation on squatting, because two years ago, I was barely able to walk because of knee injuries. When I started lifting, I squatted first bodyweight, then a PVC pipe for a month, before squatting an empty Oly bar. In a small way, I learned some of it from experience.

[monroy]

Ok.. thanks for the info. I have to work on my flexibility because I can't go much below parallel without rounding my back.

Squat is one of the biggest massing moves we can do at the gym, so bump to this thread..

[Razor_Sharp]

^Ako problem nko is with hamstring mobility from sitting too much. I strongly agree.

"Squat is one of the biggest massing moves we can do at the gym, so bump to this thread.. " ===> Strongly Agree!

[squelch]

@Razor_Sharp: nice explation bro..
naa pud sila series sa 'So you think you can squat and bench press, nindot gyud and explanations
@slick rick:

as far as im concern, sakto man ang akong execution based kang mark rippetoe nga videos sa youtube..

^you cant say its sakto, better record your video and see for yourself or go here for more questions:

http://www.pinoyexchange.com/forums/forumdisplay.php?f=307

, daghan masters diha especially the moderator..
@monroy:

In some training vids they actually put a chair that you can sit on..

^is it a box squat ?

[Razor_Sharp]

^Nag follow sad diay ka sa SYTYCS? Hahahaha, nice!