Knee Caving Concentration

LizardQueen4PointOh

I haven't posted much, but I have kept at the program, minus a two week hiatus.

Just curious if anyone else has to really concentrate when squatting to keep their knees from caving in. I've noticed that I do.

I also noticed my hip flexors have slight pain in my first set of full weight squats now that I'm getting into heavier weights. i don't have pain afterward or on off days. I was able to find some other threads on it and it seems common, so I'm not so concerned about it. I do a few stretches between sets to help out and also use foam roller afterward.

I really enjoy lifting and feeling strong. Here are my stats from most recent lifts: Squat - 110, Bench - 80, Barbell Row - 95, OHP - 65, and DL - 120. I am pretty sure I'm losing form on my BR and will likely deload - getting my legs involved, etc.

kirabob

What direction are your toes pointing when you squat? Once I got mine turned out about 30 degrees, my knees stayed where they were supposed to.

Way to go on your progression - we have very similar numbers.

jstout365

I have been having some trouble with my hip flexor to the point I've had to back off the weight. For me, I've been able to solve some of the problems with more work on form. Specifically, I've been working on my hip drive and pushing my heels out on my way up. I also have to watch my knees coming in during the lift. I think a good thing to try would be widening the stance and pointing the toes out a little bit more.

Here is a link to a Rippetoe video on hip drive:
http://www.youtube.com/watch?v=yha2XAc2qu8

He has a lot of videos on various lifts that come in very handy when trying to correct form.

LizardQueen4PointOh

Thanks, ladies! I do point my toes out, but only slightly. Maybe I will increase it a bit. I also have tried widening my stance, but I may be able to go a little further with it. I was reading the article that was posted in the group on hip drive. *off to watch the youtube video*

ETA : LOVED the video! It really helped to SEE it!

jayliospecky

I have to really focus on my knees, but I have to focus on everything with squats. (I suck at them.) I read an article that suggested you imagine pushing the floor apart (like, horizontally) with your feet. That has helped me. Does that make sense?

LizardQueen4PointOh

I have to really focus on my knees, but I have to focus on everything with squats. (I suck at them.) I read an article that suggested you imagine pushing the floor apart (like, horizontally) with your feet. That has helped me. Does that make sense?

That does make sense. I'll have to try it out tomorrow and see if it helps.

jayliospecky

Oo, here. I found it. It's the advice of a knowledgeable MFP-type person.

Try to pull the floor apart with your feet.

If you stand with your feet shoulder width apart with your hands on your hips and pull the floor apart, you'll feel your hip flexors fire. Do that at the bottom of the squat.

Disclaimer: the floor won't actually pull apart, unless you're on roids or creatine

Someone else added this about the link to hip flexor issues:

Just pushing the knees out instead of starting the spread at the feet can be the problem. It engages the entire hip complex, including glutes that might not otherwise fire.

Oh, here, just read the thread. Lots of good stuff in there.

http://www.myfitnesspal.com/topics/show/955431-hip-pain-with-atg-squats

LizardQueen4PointOh

Thank you! I wish there was a way to search a specific group instead of the entire forum. I feel like I have to really dig for what I'm looking for.

jstout365

Thanks, ladies! I do point my toes out, but only slightly. Maybe I will increase it a bit. I also have tried widening my stance, but I may be able to go a little further with it. I was reading the article that was posted in the group on hip drive. *off to watch the youtube video*

ETA : LOVED the video! It really helped to SEE it!

Glad the video helped!! I think that other thread was where I got the push the floor apart tip as well. SO with hip drive and pushing the floor apart my hip flexor doesn't strain as much!

desiv2

Thanks for the 'pulling the floor apart' advice!

When I started getting into heavier weights my hips were hurting as well, all I did was widen my stance and it fixed that. Though again, after getting even heavier I have some knee caving problems. I'll try these tips.

lwoodroff

yes, my knees go wobbly if I'm not paying attention! you are not alone dropping back some weight and working on form has helped though.