Squats nearly killed me - what can I do instead?
Samuraiko
Posts: 180 Member
Even after quadruple-checking to make sure I was doing them properly (using a mirror, going right up near a wall so that my knees wouldn't cross my toes, feet slightly angled outward, knees slightly angled outward as well, keeping the weight on my heels, keeping my back properly straight instead of hunching my shoulders), and even doing them with no weight at all, my knees hurt so much after doing just three (and not even all the way down) that I nearly cried as I straightened my legs.
There has to be something else I can do for quads that doesn't involve me nearly blowing out my knees, but what?
(FYI - 5'8", 283 lbs)
There has to be something else I can do for quads that doesn't involve me nearly blowing out my knees, but what?
(FYI - 5'8", 283 lbs)
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Replies
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leg extensions, leg press, can you do body weight squats, step ups with dumbells, lunges are all good items.0
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You should be letting your knee glide past your toes. It's also okay to lean forward when doing squats without weight - you have to keep your balance. Your weight should be in the middle of your foot, heel on the ground. Stick your arms out in front of you and just squat down. Think about your hips going up and down, and just let the rest of your body do what it does naturally.0
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Try them holding on to a bar. You should be sitting back and down.
And depending on the length of your leg bones knees going past your toes will be inevitable.
Knee pain is sometimes from doing partial squats that put too much stress on knees. Definitely give the leg press a try as well as supported squats with your back against a wall or holding on to a post in front of you. Try to get your butt parallel to your knees or even below0 -
I injured my left knee a couple years ago and squats are ROUGH... I can do them only with a small amount of weight but deadlifts are no problem. Maybe give them a try? There are a ton of variations on the deadlift as well: standard or romanian deadlifts with barbells or dumbbells, etc....0
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There's a variant on the deadlift I'd seen that involves bending just at the back, keeping the knees straight (just not locked), and that I can do. (Apparently I surprised my chiropractor with my lower back flexibility, considering my weight and my advanced age of 39.) So I may have to give that a go instead.
It's just the squatting that nearly had me screaming.
But I'm wondering what exercises I can do to help my knees, or are they just going to be a temporary casualty of my weight until I lose enough of it to do squats comfortably?0 -
Here are 10 pages of quad exercises, with videos and instructions on how to do them :-)
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/7/muscle/quadriceps0 -
Maybe consider doing wall squats - these would let easily modify how low you go and would limit the knee joint movement.0
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If you haven't already done so, get your knees evaluated by a orthopaedic specialist. If your knees are sound, get someone knowledgeable you are willing to trust to observe and critique your form on the exercise. I suspect, if what you described caused the degree of discomfort you stated, that there is something wrong w/ your knees...................0
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Have a pro assess your form. Lots of times self assessment on a squat is wrong.Even after quadruple-checking to make sure I was doing them properly (using a mirror, going right up near a wall so that my knees wouldn't cross my toes, feet slightly angled outward, knees slightly angled outward as well, keeping the weight on my heels, keeping my back properly straight instead of hunching my shoulders), and even doing them with no weight at all, my knees hurt so much after doing just three (and not even all the way down) that I nearly cried as I straightened my legs.
There has to be something else I can do for quads that doesn't involve me nearly blowing out my knees, but what?
(FYI - 5'8", 283 lbs)
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
:laugh: :laugh: :laugh: :laugh: I had no idea I was only months away from being "advanced in age"! I do all kinds of deadlifts, and I suck at squats too. They don't hurt my knees; I just suck.There's a variant on the deadlift I'd seen that involves bending just at the back, keeping the knees straight (just not locked), and that I can do. (Apparently I surprised my chiropractor with my lower back flexibility, considering my weight and my advanced age of 39.) So I may have to give that a go instead.
It's just the squatting that nearly had me screaming.
But I'm wondering what exercises I can do to help my knees, or are they just going to be a temporary casualty of my weight until I lose enough of it to do squats comfortably?
I'm working with a trainer so that I can gradually increase the weight I can do and he can keep a sharp lookout on my form.
But if you work with a good trainer, one well-versed in orthopedic problems and overfat lifters (which also describes me), and he or she isn't able to help you get your form to a place where you can do the movement pain-free, then just don't do it. There's no rule that says you *have* to squat. This was really hard for me to wrap my head around, and I spent dozens of months angsting over the fact that I wasn't squatting. When I felt ready, I revisited them. You can too, if you want. But it's totally fine if not.0 -
Squats have helped my knees.
Don't worry about your toes going over, some people have longer legs - I know mine go over.
Try 4 squats the next time, then 5 etc.0 -
cycling, stationary or "real"0
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There's a variant on the deadlift I'd seen that involves bending just at the back, keeping the knees straight (just not locked), and that I can do. (Apparently I surprised my chiropractor with my lower back flexibility, considering my weight and my advanced age of 39.) So I may have to give that a go instead.
It's just the squatting that nearly had me screaming.
But I'm wondering what exercises I can do to help my knees, or are they just going to be a temporary casualty of my weight until I lose enough of it to do squats comfortably?
That is a Straight Leg Dead-Lift and will primarily work your hammies. You'll still need to do something for your quads as these won't do much of anything for them. When I was injured I just did leg extensions for my quads...not the most bang for your workout buck, but they do work your quads.
Personally, I'd have a trainer or someone other than yourself address your form. I've watched myself many times on various lifts and thought my form was perfect...and the next thing I know my trainer is making all kinds of little adjustments here and there.0 -
Form check- take a video- get a trainer (someone who knows what they are doing- which I realize is a catch 22 there)
I'd stay light- and make sure you are getting mobility- and work on those table push aways and fork put downs. I know when I have NOT been squatting- my knees get crunchy and stiff. working them helps- keeps them lubed up and functional.0 -
Coolness, thanks!Here are 10 pages of quad exercises, with videos and instructions on how to do them :-)
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/7/muscle/quadriceps
Yeah, I gave my chiropractor a good amount of cheerful flak for that. I think it was more that he was surprised that I'd complained about lower back problems (one of the side effects of being rather well endowed, in addition to the weight), and yet when he was measuring my range of motion, I bent right over and was just about able to touch my toes.
:laugh: :laugh: :laugh: :laugh: I had no idea I was only months away from being "advanced in age"! I do all kinds of deadlifts, and I suck at squats too. They don't hurt my knees; I just suck.There's a variant on the deadlift I'd seen that involves bending just at the back, keeping the knees straight (just not locked), and that I can do. (Apparently I surprised my chiropractor with my lower back flexibility, considering my weight and my advanced age of 39.) So I may have to give that a go instead.
It's just the squatting that nearly had me screaming.
But I'm wondering what exercises I can do to help my knees, or are they just going to be a temporary casualty of my weight until I lose enough of it to do squats comfortably?
I'm working with a trainer so that I can gradually increase the weight I can do and he can keep a sharp lookout on my form.
But if you work with a good trainer, one well-versed in orthopedic problems and overfat lifters (which also describes me), and he or she isn't able to help you get your form to a place where you can do the movement pain-free, then just don't do it. There's no rule that says you *have* to squat. This was really hard for me to wrap my head around, and I spent dozens of months angsting over the fact that I wasn't squatting. When I felt ready, I revisited them. You can too, if you want. But it's totally fine if not.
Lucky for me, then - my apt complex weight room has a leg extension machine (also has a leg curl machine, but I don't know if that'd work the same thing - like I've said elsewhere, total workout/weights n00b here). I'll use the extension machine instead to get things started and then Fullster mentioned earlier, revisit squats a bit further down the line.There's a variant on the deadlift I'd seen that involves bending just at the back, keeping the knees straight (just not locked), and that I can do. (Apparently I surprised my chiropractor with my lower back flexibility, considering my weight and my advanced age of 39.) So I may have to give that a go instead.
It's just the squatting that nearly had me screaming.
But I'm wondering what exercises I can do to help my knees, or are they just going to be a temporary casualty of my weight until I lose enough of it to do squats comfortably?
That is a Straight Leg Dead-Lift and will primarily work your hammies. You'll still need to do something for your quads as these won't do much of anything for them. When I was injured I just did leg extensions for my quads...not the most bang for your workout buck, but they do work your quads.
Personally, I'd have a trainer or someone other than yourself address your form. I've watched myself many times on various lifts and thought my form was perfect...and the next thing I know my trainer is making all kinds of little adjustments here and there.
Cheers for all the help, and any other advice is always welcome!0 -
At 5'8, 283, bodyweight squat is similar to 135 on a bar already.0
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At 5'8, 283, bodyweight squat is similar to 135 on a bar already.
That's a good point.
Personally, I'd just repeat what others have said-- if you really, really want to do squats, have a trainer who knows what they're doing check your form. If it still hurts your knees, don't do them until you've lost some more weight. You really don't want to damage your knees.0 -
Wow, really? Yeesh...At 5'8, 283, bodyweight squat is similar to 135 on a bar already.
Again, much obliged to everyone for the help. One of the things I love about this place!
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Wow, really? Yeesh...At 5'8, 283, bodyweight squat is similar to 135 on a bar already.
Again, much obliged to everyone for the help. One of the things I love about this place!
Post a video here, from multiple angles!0 -
Wow, really? Yeesh...At 5'8, 283, bodyweight squat is similar to 135 on a bar already.
Again, much obliged to everyone for the help. One of the things I love about this place!
yeah it's why the bigger you are the harder it is to do pull ups- there is a tangible real connection to how over weight you are and how much extra weight you are carrying around- it'd be like me walking around with another person on me ALL the time. (i'm same height as you)
seriously-You are literally carrying a 2nd person strapped to you ALL the time. Do NOT underestimate how that will impact you and your ability to do things.
And I'm not saying that to be rude- it's just a wildly overlooked point. people don't realize often that one of the reasons they are so uncomfortable isn't because they are over weight and it' makes them self conscious or whatever- it's the fact that all that fat WEIGHS something. It's literally like carrying DB's everywhere you go. And that affects your body way more than you realize.
Keep at it- you'll get better I promise!!!0 -
Oh I know!yeah it's why the bigger you are the harder it is to do pull ups- there is a tangible real connection to how over weight you are and how much extra weight you are carrying around- it'd be like me walking around with another person on me ALL the time. (i'm same height as you)
seriously-You are literally carrying a 2nd person strapped to you ALL the time. Do NOT underestimate how that will impact you and your ability to do things.
And I'm not saying that to be rude- it's just a wildly overlooked point. people don't realize often that one of the reasons they are so uncomfortable isn't because they are over weight and it' makes them self conscious or whatever- it's the fact that all that fat WEIGHS something. It's literally like carrying DB's everywhere you go. And that affects your body way more than you realize.
Keep at it- you'll get better I promise!!!
Best way I ever found to keep my weight loss in perspective - I've lost just over 30lbs so far. So I picked up four gallon-jugs of water - 2 in each hand - when I was at the store the other day (which is a little over 32 lbs, 8lbs each) and stood there for a couple of minutes. Then I put them down and smiled knowing that I don't carry that much anymore.
I'm looking forward to losing the remaining 12 gallons. I will be half the woman I was when I started! 0 -
That's super-duper awesome! I know of a woman at my gym that has been going for many years, and she's still large, but it makes me smile to think that she keeps on coming. I think about all the things I've been successful at that were the most satisfying, and they're all things, not that I was naturally good at, but things I've struggled at, but just refused to ever stop or give up, even if there were delays or detours or even switchbacks.
Oh I know!yeah it's why the bigger you are the harder it is to do pull ups- there is a tangible real connection to how over weight you are and how much extra weight you are carrying around- it'd be like me walking around with another person on me ALL the time. (i'm same height as you)
seriously-You are literally carrying a 2nd person strapped to you ALL the time. Do NOT underestimate how that will impact you and your ability to do things.
And I'm not saying that to be rude- it's just a wildly overlooked point. people don't realize often that one of the reasons they are so uncomfortable isn't because they are over weight and it' makes them self conscious or whatever- it's the fact that all that fat WEIGHS something. It's literally like carrying DB's everywhere you go. And that affects your body way more than you realize.
Keep at it- you'll get better I promise!!!
Best way I ever found to keep my weight loss in perspective - I've lost just over 30lbs so far. So I picked up four gallon-jugs of water - 2 in each hand - when I was at the store the other day (which is a little over 32 lbs, 8lbs each) and stood there for a couple of minutes. Then I put them down and smiled knowing that I don't carry that much anymore.
I'm looking forward to losing the remaining 12 gallons. I will be half the woman I was when I started!
And it makes me inspired that you are willing to get out of your comfort zone and keep doing what you're doing and working toward your goals! :happy:0 -
Oh I know!
Best way I ever found to keep my weight loss in perspective - I've lost just over 30lbs so far. So I picked up four gallon-jugs of water - 2 in each hand - when I was at the store the other day (which is a little over 32 lbs, 8lbs each) and stood there for a couple of minutes. Then I put them down and smiled knowing that I don't carry that much anymore.
I'm looking forward to losing the remaining 12 gallons. I will be half the woman I was when I started!
I agree- super awesome. - half the woman you were- but twice as awesome for being so successful??
I like it- go for it.
those gallons of water really put it in perspective for you!! I think that's a great reminder. Keep trucking my friend! 0 -
LUNGES!0
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bump0
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You should be letting your knee glide past your toes. It's also okay to lean forward when doing squats without weight - you have to keep your balance. Your weight should be in the middle of your foot, heel on the ground. Stick your arms out in front of you and just squat down. Think about your hips going up and down, and just let the rest of your body do what it does naturally.
This advice is so different from everything that I have read about doing squats.
When I first started learning to do squats...since I have bad knees...I read many articles...what each of them had in common...
1. Do not let knees pass the toes
2. Weight in heels
3. Move butt as if you are going to sit in a chair
4. Keep back straight...no slumping
From what I read...Sumo Squats are the easiest on the knees...they are the ones that I do and so far they have not caused me any pain as long as I don't do to many.
I am like OP...I work hard to make sure that my knees stay behind my toes.
Just curious...0 -
LUNGES!
I hate those things...I struggle with them...I am determined to be able to do them.
Lunges...above everything else...is the hardest on my knees.0 -
Never heard of Sumo Squats... I'll have to look those up...You should be letting your knee glide past your toes. It's also okay to lean forward when doing squats without weight - you have to keep your balance. Your weight should be in the middle of your foot, heel on the ground. Stick your arms out in front of you and just squat down. Think about your hips going up and down, and just let the rest of your body do what it does naturally.
This advice is so different from everything that I have read about doing squats.
When I first started learning to do squats...since I have bad knees...I read many articles...what each of them had in common...
1. Do not let knees pass the toes
2. Weight in heels
3. Move butt as if you are going to sit in a chair
4. Keep back straight...no slumping
From what I read...Sumo Squats are the easiest on the knees...they are the ones that I do and so far they have not caused me any pain as long as I don't do to many.
I am like OP...I work hard to make sure that my knees stay behind my toes.
Just curious...
Haven't tried doing lunges yet... I am a wuss.LUNGES!
I hate those things...I struggle with them...I am determined to be able to do them.
Lunges...above everything else...is the hardest on my knees. 0 -
I have 2 suggestions:
One, try chair squats. This is a movement you're already familiar with and is good for teaching form. It has the added benefit of having a built in safety mechanism in that if you have issues, just stay seated.
Two, try something called a goblet squat. You can do this with a gallon of milk or water if you don't have anything else and it will work fine. It may sound counter-intuitive to do an exercise with weight if you're struggling doing the exercise without weight, but I think you'll find it will be easier on you becasue it's almost impossible to do front squats/goblet squats with bad form. The very act of balancing that weight out in front of you will correct many form issues.0 -
My husband has knee problems and can't do lunges or squats without pain. He does steps. Get the 2-3 foot height step and use it to step up and down. You can add dumbbells or a bar for added weight. Go to a higher step if it doesn't bother your knee.0
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