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Thread: squat form..PLEASE HELP

  1. #1
    your worst nightmare
    Join Date
    Mar 2003

    squat form..PLEASE HELP

    o.k., whenever I do squats I end messing up my knees. I can leg press 16 plates with no pain. I figured out that the reason this is happening is because I have far too much forward knee flexion on the descent. The center of gravity shifts forward on my way down and my knees travel too far forward. I squat with my knees and not my hips. Is this a balance issue? Flexibility?? How can I fix the problem? I want to perfect my form and hit the squats hard with 5X5.
    No, you're not dreaming.

  2. #2
    Banned Berserker's Avatar
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    Oct 2002
    Eating more pork.
    My right shin use to hurt me. Kept me from squatting for a long time. I widened my stance and it seems to have helped. My shin hasn't bothered me since last fall. link might help

  3. #3
    Crrrrrrrrrrest!!!!! mikey4402's Avatar
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    Mar 2003
    put plates under your heals if you think it is a balance issue,your right letting your knees go past your toe is a big big no no, it could be flexibility, try doing some stretching before and after. honestly i dont know becouse i cant see your form.
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  4. #4
    "Tuna Boy" NateDogg's Avatar
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    Jan 2002
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    It sounds like you have a hamstring flexibility issue.
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  5. #5
    Mighty Wingman p_t's Avatar
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    May 2003
    maybe it will help to point your toes outward slightly more
    "Why is there always time to do things twice, but never time to do things right?"

  6. #6
    Senior Member
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    Oct 2002
    I would advise against putting plates under your heels while squatting. I don't know the exact science or anatomy behind it, but I've heard it can be very harmful for your knees.

    Dream, your ankle and hip flexibility might be a bit lacking, especially if your heels are coming off the ground when you squat. Also, try this: even if you don't have a mirror in front of your squat rack, pick a spot high on the wall and keep your eyes on it during the entire lift. This keeps your head up and keeps your back in a safe and strong position.

  7. #7
    Gaglione Strength Chris Rodgers's Avatar
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    Jan 2001
    Squat wide, force the knees outward and point the toes out on like a 45 degree angle. Make sure you arch your back hard, keep the bar low on your back. You should not be squatting down by bending the knees. You should be squatting back, while the shins stay perpendicular to the floor. Once your knees start going forward or inward, your frm is shot. Lower the weight and work on it.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  8. #8
    your worst nightmare
    Join Date
    Mar 2003
    thanx bros...I'm gonna' lower the weight and perfect the form if it phukin kills me.
    No, you're not dreaming.

  9. #9
    Wannabebig Member Abzolut800's Avatar
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    Aug 2002
    Look upwards more the whole time. That might help you out a little. It makes a small difference to me

  10. #10
    Rory Parker Behemoth's Avatar
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    Mar 2002
    Western PA
    The pointing the toes slightly outward helped me unbelievably with keeping my knees back. I also widended my stance slightly, although I'm only squatting shoulder width now.
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  11. #11
    Now Sugar Free! Brandon7775643's Avatar
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    Jul 2002
    Originally posted by LATMAN
    force the knees outward
    Focusing on forcing my knees outward helped tremendously when I started to have knee issues with my squats some time ago.

  12. #12
    On Auto Pilot:******* Huge Alke's Avatar
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    Feb 2003
    hey, this link seems to have some good points on it about squat form......
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