so I heard you're supposed to keep your knees from going 'inward' during the positive of a squat. My stance is a bit wider than average, but my knees start to shake and go inward during the heavier squats. any tips to fix this?
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maybe youre forcing up too much weight - squats are tough to get right...try lowering weight and working on form
140 for 5 reps.......
pounds buddy, pounds. not kilos
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ive been doin my hwk about adductors, and ive been doin new stretches for them n stuff. there's an adductor machine at my gym, but i don't know if i wanna resort to that yet...
and will that really help with keeping knees in position?
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i'm not an expert but it sounds like you need to lower the weight for now. your knees moving inward is supposed to be a sign of weakness.
"Question - Should my knees stay in, or should I push them outward as I squat down?
Most people will need to think about forcing their knees to stay outward during the up and down motion of the squat. It almost feels unnatural for the novice trainee to keep his knees tracking along the proper "groove" when the motion is very new. Your knees, technically, should track at the same angle that your toes do. Yes, powerlifters, you keep your legs wide and point your toes forward because this tightens your hips on the way down and up from the hole, but we're not talking about that. Figure 56, pg. 56, Starting Strength demonstrates this graphically and gives an excellent explanation."
You have to learn to actively push your knees out.
How wide are you squatting anyways?
my feet are about here, maybe a little more narrow.
i find it a bit difficult to hit under parallel with my new stance though
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I had this problem and here is what is really helping me.
I have long legs and I did not notice this until someone told me that as I went down my feet started to point out to the side to much instead of in front of me.
I now make a effort to keep my feet as forward as comfortable and push out on the sides of my shoes, its really helping.
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i'm not an expert but it sounds like you need to lower the weight for now. your knees moving inward is supposed to be a sign of weakness.
"Question - Should my knees stay in, or should I push them outward as I squat down?
Most people will need to think about forcing their knees to stay outward during the up and down motion of the squat. It almost feels unnatural for the novice trainee to keep his knees tracking along the proper "groove" when the motion is very new. Your knees, technically, should track at the same angle that your toes do. Yes, powerlifters, you keep your legs wide and point your toes forward because this tightens your hips on the way down and up from the hole, but we're not talking about that. Figure 56, pg. 56, Starting Strength demonstrates this graphically and gives an excellent explanation."
I see. But honestly, is it too much weight? cause i don't have TOO much problem actually performing the exercise, it's just the knees a little. and i notice my knees start "shaking" as if from fatigue, but it's not too much about "quad strength".
Quote:
Originally Posted by DaRk LuCiFeR
Yeah, it will.
Your adductors are responsible for pushing your legs out. So if that muscle is not strong enough, your knees will buckle inwards.
i c, but it would seem to me as if strong adductors would pull the knees inward, but i guess they would 'stabilize' them or sumthing.
just based on pure speculation of course.
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i c, but it would seem to me as if strong adductors would pull the knees inward, but i guess they would 'stabilize' them or sumthing.
just based on pure speculation of course.
Your adductors and abductors have to be strong to 'stabilize' your legs.
I had this problem and here is what is really helping me.
I have long legs and I did not notice this until someone told me that as I went down my feet started to point out to the side to much instead of in front of me.
I now make a effort to keep my feet as forward as comfortable and push out on the sides of my shoes, its really helping.
i thought the toes were supposed to face outward in the first place? dam squats are pretty confusing.
someone told me that your stance should be w.e is comfortable and feels "natural". a semi wide stance with toes pointing out at about 40 degrees feels comfortable fo rme.
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i c, but it would seem to me as if strong adductors would pull the knees inward, but i guess they would 'stabilize' them or sumthing.
just based on pure speculation of course.
Weak adductors cause the knees to collapse in, strong adductors will keep your knees apart.
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Weak adductors cause the knees to collapse in, strong adductors will keep your knees apart.
ic....
i originally thought they would collapse the knees cause
they are on the inside of the thighs, and if they contracted, the knees would basically go inward? .
anyway, any tips on strengthening adductors?
*besides doing the girly machine thing*
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rep'd. thx breh, will see if this helps my squat form.
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just actively think of 'knees out, knees out', try touch either side of the room with each knee. good form is the cure for this bad form.
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Your adductors are responsible for pushing your legs out. So if that muscle is not strong enough, your knees will buckle inwards.
You've got that bass ackwards.
Adduction brings the legs inward towards the midline of the body. Abduction takes the legs outward.
To the OP. Research the role of the glute medius (and other ABDUCTORS) in fixing your problem. The answer is usually found to be weak hip muscles (which the glutes are part of).
i thought the toes were supposed to face outward in the first place? dam squats are pretty confusing.
someone told me that your stance should be w.e is comfortable and feels "natural". a semi wide stance with toes pointing out at about 40 degrees feels comfortable fo rme.
to a degree, my problem is that as a squatted down my feet would go further out thus making it hard to push out on my shoes and drive with my heels.
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For a while I was going down and sticking my knees out as I descended.
What helped was to rotate my knees out in line with my toes while I was STANDING with the weight.
The first method is like you're trying to pry your knees open against resistance.
The second method is almost simply like keeping your knees on a track that's connected to your toes. The movement's much smoother.
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i used to have the same problem. its really ****in annoying. but all you do is keep trying to push your knees out on the way up, and it fixes itself within a few weeks.
I have a q about this as well. Today I was doing 5x5 and on my last set I noticed in particular my knees quivered a bit, however it was only like an inch maybe however i made sure that it stayed in the correct line of motion and pushed through it and pushed off heels etc. Is this ok?
i c, but it would seem to me as if strong adductors would pull the knees inward, but i guess they would 'stabilize' them or sumthing.
just based on pure speculation of course.
What happens is when you have weak adductors, you end up bringing your knees inward to take the stress off of them and onto different muscles. Just concentrate on keep your knees out/ spreading the floor with your feet and after a few weeks of squatting it should be natural.
Folks...please. It's not the adductors. At least not directly. The ADDUCTORS ADDUCT the leg, which is to say bring the leg inwards. He needs to strengthen the hip ABDUCTORS. This will counter the knee cave ins. In other words they will counter the ADDUCTION force being applied at the knees. If he continues to work the adductors and not the abductors, things will get worse. Probably injury.
lol that's been corrected already in the thread. please let this thread die (to make space for more threads)
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