Squat Pains a Plenty - Low Bar

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  • shimaura
    shimaura Posts: 3 Member
    I read that squating below parallel puts undue stress on the knees. Some people, genetically, can overcome this but most may experience knee problems in the future. I noticed that smitty's lower back is rounding a bit at the very bottom of the squat. That may be a reason to not squat so low, at least until you've stretched out enough to squat low without rounding you lower back.

    mho
  • Fujiberry
    Fujiberry Posts: 400 Member
    smittybuilt19 wrote: »
    Bracing has always been an issue. I feel like I take a deep breath into my belly but sometimes I think I subconsciously let it go during the descent. It seems that when I focus on keeping a tight back and full belly one or the other always disappears throughout the movement.
    Eeeek nooo

    Breathing properly makes such a difference. If it helps, take a huge gulp of air before a rep, hold it, descend, and keep holding it until you start grinding up, then release.

  • dbmata
    dbmata Posts: 12,950 Member
    shimaura wrote: »
    I read that squating below parallel puts undue stress on the knees. Some people, genetically, can overcome this but most may experience knee problems in the future.
    It's a good idea to quit reading the weekly world news.
  • smittybuilt19
    smittybuilt19 Posts: 955 Member
    I always squat below parallel. If there is one thing I put zero thought into it's am I going low enough because I know I am. That being said, I do see the lower back rounding (had not noticed it before). Is this something, depth, I should retrain while using lighter weights? Or do I just need to work on hamstring flex?
  • Fujiberry
    Fujiberry Posts: 400 Member
    shimaura wrote: »
    I read that squating below parallel puts undue stress on the knees. Some people, genetically, can overcome this but most may experience knee problems in the future. I noticed that smitty's lower back is rounding a bit at the very bottom of the squat. That may be a reason to not squat so low, at least until you've stretched out enough to squat low without rounding you lower back.

    mho
    It actually seems like I put more stress on the knee if I try to control it and go at or above parallel because I'm 'stopping' my decent. Going parallel or below allows me to drive from my heels instead of trying to straighten my knees. ...Not sure if that makes sense. Lol.
  • dbmata
    dbmata Posts: 12,950 Member
    Fujiberry wrote: »
    shimaura wrote: »
    I read that squating below parallel puts undue stress on the knees. Some people, genetically, can overcome this but most may experience knee problems in the future. I noticed that smitty's lower back is rounding a bit at the very bottom of the squat. That may be a reason to not squat so low, at least until you've stretched out enough to squat low without rounding you lower back.

    mho
    It actually seems like I put more stress on the knee if I try to control it and go at or above parallel because I'm 'stopping' my decent. Going parallel or below allows me to drive from my heels instead of trying to straighten my knees. ...Not sure if that makes sense. Lol.
    yeah, stopping above parallel puts massive shear force on the knees, basically the opposite of what shimaura suggested.
  • smittybuilt19
    smittybuilt19 Posts: 955 Member
    I'm going to ask this in relation to staying tight in the core and for no other reason. Would there be any upside to me trying a belt, only as something to press my belly against just to get the feeling. I wouldn't use it for long as I don't want to use a belt for work weight (personal preference). I think I've heard this mentioned before, but would like more input on the matter.
  • auddii
    auddii Posts: 15,357 Member
    edited December 2014
    smittybuilt19 wrote: »
    I'm going to ask this in relation to staying tight in the core and for no other reason. Would there be any upside to me trying a belt, only as something to press my belly against just to get the feeling. I wouldn't use it for long as I don't want to use a belt for work weight (personal preference). I think I've heard this mentioned before, but would like more input on the matter.

    I actually have seen this recommended. If you buy the belt and use it for a set, focus on bracing your stomach correctly (this came up because a whole bunch of people were being told to brace, and everyone was talking about how they sucked their stomach in). It's easier to focus on when you physically have the belt to push against even though you don't need the belt in the traditional sense.

    ETA: And I would definitely not use it all the time, but every now and then when you feel your form slipping and you need to double check.
  • Fujiberry
    Fujiberry Posts: 400 Member
    edited December 2014
    smittybuilt19 wrote: »
    I'm going to ask this in relation to staying tight in the core and for no other reason. Would there be any upside to me trying a belt, only as something to press my belly against just to get the feeling. I wouldn't use it for long as I don't want to use a belt for work weight (personal preference). I think I've heard this mentioned before, but would like more input on the matter.
    I use a belt when my back's not feeling up to the task that day and when I'm trying at 85-90+% of my 1RM. It helps to use it to prevent injury at higher weights, but it shouldn't be used as a crutch during working sets. If you feel like you need it, use it.

    I'm not sure if your back is actually rounding, I can't really tell. :/ I do pause squats for core strength though and explosive power. It helps me keep my torso more upright and my back tight, especially when I need it most--in the hole.

  • smittybuilt19
    smittybuilt19 Posts: 955 Member
    auddii wrote: »
    smittybuilt19 wrote: »
    I'm going to ask this in relation to staying tight in the core and for no other reason. Would there be any upside to me trying a belt, only as something to press my belly against just to get the feeling. I wouldn't use it for long as I don't want to use a belt for work weight (personal preference). I think I've heard this mentioned before, but would like more input on the matter.

    I actually have seen this recommended. If you buy the belt and use it for a set, focus on bracing your stomach correctly (this came up because a whole bunch of people were being told to brace, and everyone was talking about how they sucked their stomach in). It's easier to focus on when you physically have the belt to push against even though you don't need the belt in the traditional sense.

    ETA: And I would definitely not use it all the time, but every now and then when you feel your form slipping and you need to double check.

    That's what I'm thinking. Simply a training aid.
  • shimaura
    shimaura Posts: 3 Member
    Squating below parallel is something i used to do years ago. Just thought i'd put that out ... food for thought and if its urban legend i'm open for input.
    not sure what you can do about working on not rounding you back other than not squating so deep. You may be able to squat deeper overtime. I do alot of stretching and not sure if that has helped me. As was mentioned previous, it would be safe to unload some weight to work and perfect form. I was into 20 rep squats and would stop if i felt like i was getting too sloppy in form due to fatigue.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    I don't see any rounding... I see stretch reflex as he reverses out of the bottom.
  • dbmata
    dbmata Posts: 12,950 Member
    shimaura wrote: »
    Squating below parallel is something i used to do years ago. Just thought i'd put that out ... food for thought and if its urban legend i'm open for input.
    not sure what you can do about working on not rounding you back other than not squating so deep. You may be able to squat deeper overtime. I do alot of stretching and not sure if that has helped me. As was mentioned previous, it would be safe to unload some weight to work and perfect form. I was into 20 rep squats and would stop if i felt like i was getting too sloppy in form due to fatigue.
    This is rather tongue in cheek, but a fun read.

    http://tonygentilcore.com/2010/12/let-me-know-if-youve-heard-this-one-before-a-personal-trainer-walks-into-a-bar-and-says-squatting-below-parallel-is-bad-for-the-knees/
  • shimaura
    shimaura Posts: 3 Member
    dbmata: Thank you for the link, I enjoyed reading the article and the information provided. i have a adominal hernia of sort now and gave up lifting "heavy". currenly doing low weight high reps until i find a way to go heavier.

    OP, hope you can resolve your knee problem.

    take care.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Just to be clear, I don't see any lower back rounding, there's just some butt wink at the bottom of the movement. This is likely caused by a bit of excess depth. I don't think it's a big deal, personally. Everyone has at least a small amount of butt wink.

    Good video:
    https://www.youtube.com/watch?v=b1f6mk1aVuA


    If it bothers you or causes pain or you want to decrease ROM on squats, then limit depth slightly. I used to squat that low but I gradually limited my depth to keep form better (I commonly would "fall" forward at the bottom of a squat). Plus I can squat more weight without going so deep. Depends on your goals.
  • beautifulwarrior18
    beautifulwarrior18 Posts: 914 Member
    I don't squat as wide as possible either. Try shortening your stance and see if the pain goes away.
  • smittybuilt19
    smittybuilt19 Posts: 955 Member
    Dopeitup - Thanks for posting the video, great watch.
  • dbmata
    dbmata Posts: 12,950 Member
    Eddie Munster lifts?
  • 3laine75
    3laine75 Posts: 3,069 Member
    smittybuilt19 wrote: »
    I always squat below parallel. If there is one thing I put zero thought into it's am I going low enough because I know I am. That being said, I do see the lower back rounding (had not noticed it before). Is this something, depth, I should retrain while using lighter weights? Or do I just need to work on hamstring flex?

    If you find out, let me know pls. I'm the same, in that, I'm always below parallel - I don't even need to think about it. But I've managed to pick up a bit of butt wink since widening my stance (on advice of strength coach - stance was too narrow so not hitting hammies). Seems like when you fix one thing, something else goes :/

    I personally, didn't notice any rounding on your video but those wrists didn't look good - that'll be fine just now but not so good when it gets heavier - looks like a lot of weight sitting on your wrists.

    And like everyone else says, didn't notice you bracing before the start - you're probably doing it, it just wasn't noticeable.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    DopeItUp wrote: »
    Just to be clear, I don't see any lower back rounding, there's just some butt wink at the bottom of the movement. This is likely caused by a bit of excess depth. I don't think it's a big deal, personally. Everyone has at least a small amount of butt wink.

    Good video:
    https://www.youtube.com/watch?v=b1f6mk1aVuA


    If it bothers you or causes pain or you want to decrease ROM on squats, then limit depth slightly. I used to squat that low but I gradually limited my depth to keep form better (I commonly would "fall" forward at the bottom of a squat). Plus I can squat more weight without going so deep. Depends on your goals.

    Good post! All of the "butt-wink police" are friggin' ridiculous already.

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