Squats...knee pressure. Terribad form?

Phoenix_Warrior

Okay, I've only incorporated squats with the bar for almost two weeks now. I have the book Starting Strength, read the entire section on squatting...thought I was applying it properly. I do not have knee "pain" per say, just pressure. It's a pressure that stays with me for two days +, I can feel it when I bike or walk. I was just curious if this means I need to relook at my form? I havent increased from just the bar because if my form it aweful..well, ya know Thank you for any input!

james6998

http://www.youtube.com/watch?v=7kzSgz9JIIU
The most important thing to avoid is having your knees pass over your feet. Feet and knees should be exactly parallel to each other as you can see in this small diagram. It causes great stress on the knees. Btw i would strongly advise knee wraps if you want to be totally safe.

DopeItUp

http://www.youtube.com/watch?v=7kzSgz9JIIU
The most important thing to avoid is having your knees pass over your feet. Feet and knees should be exactly parallel to each other as you can see in this small diagram. It causes great stress on the knees. Btw i would strongly advise knee wraps if you want to be totally safe.

This is incorrect. In fact, here is a diagram from the starting strength book that she mentioned:



Depending on bodily proportions and the type of squat used, the knees will naturally travel past the toes. Substantially in some situations.

To the OP, I'd recommend taking some vid and posting in the form check thread: http://www.myfitnesspal.com/topics/show/911984-form-critique-thread-post-your-videos-here

From your description, I can't really point anything out, but one of the major and common problems is that your knees are collapsing in during the squat. It doesn't take much. When you're squatting you should be mentally focused on pushing your knees out to your sides so that your femurs are inline with your feet. This means that your toes will be turned out to the side, up to about 30 degrees as well to allow this to happen. Another pic from SS:



Note the first picture on the left. Toes turned out, thighs in line with feet. Experiment with different angles and feet widths maybe? Most people put heels around shoulder width but there is a lot of room based on personal preferences.

Edit: right-click pics and do "view", this board is retarded and cuts off pictures

Phoenix_Warrior

Thank you! Despite this diagrahm being in my book, somehow applying it is a whole different ball game. I recorded myself from day before yesterday and again today, trying to apply what you said and sure enough, I was going too far! I'm actually feeling it in my glutes Hooray! I will look into knee wraps too.

Vonwarr

Okay, I've only incorporated squats with the bar for almost two weeks now. I have the book Starting Strength, read the entire section on squatting...thought I was applying it properly. I do not have knee "pain" per say, just pressure. It's a pressure that stays with me for two days +, I can feel it when I bike or walk. I was just curious if this means I need to relook at my form? I havent increased from just the bar because if my form it aweful..well, ya know Thank you for any input!

If you can have someone experienced take a look it might help a great deal. Alternatively, if you can, post a video and let others critique your form (A side view works best). If you don't get good answers in the forums, there are a few groups which might help.

Do you do any warm-up before you pick up the bar and squat? If you're reading starting strength, start by doing the stretch he recommends (elbows on inside of knees while in bottom position). Also maybe try doing a few quick sets of body weight squats before you move up to weighted ones as well.

Phoenix_Warrior

http://www.youtube.com/watch?v=7kzSgz9JIIU
The most important thing to avoid is having your knees pass over your feet. Feet and knees should be exactly parallel to each other as you can see in this small diagram. It causes great stress on the knees. Btw i would strongly advise knee wraps if you want to be totally safe.

This is incorrect. In fact, here is a diagram from the starting strength book that she mentioned:



Depending on bodily proportions and the type of squat used, the knees will naturally travel past the toes. Substantially in some situations.

To the OP, I'd recommend taking some vid and posting in the form check thread: http://www.myfitnesspal.com/topics/show/911984-form-critique-thread-post-your-videos-here

From your description, I can't really point anything out, but one of the major and common problems is that your knees are collapsing in during the squat. It doesn't take much. When you're squatting you should be mentally focused on pushing your knees out to your sides so that your femurs are inline with your feet. This means that your toes will be turned out to the side, up to about 30 degrees as well to allow this to happen. Another pic from SS:




I think I may post there, just to be sure. I will do a new one and post that, to see if I've corrected it. Squats are a super awesome exercise, I want to get full benefit
Note the first picture on the left. Toes turned out, thighs in line with feet. Experiment with different angles and feet widths maybe? Most people put heels around shoulder width but there is a lot of room based on personal preferences.

Phoenix_Warrior

I dont really warm up, but that's mainly due to time restraints ( I know, bad meee). I have two kids and any chance I can squeeze in 5sets of 10 in my garage for anything with the barbell, I run! haha.

james6998

I also suggest to try box or bench squatting to help you out with support and form, as well as not going too low too soon.

ScubyUK

http://www.youtube.com/watch?v=VnV7vEi7Sz8