ATG Squats. Knees start to 'cave in?

[TB_x]

I started SS this summer and have made some progress. However as I up the weight on the squat my form somewhat goes. My knees start to 'cave' inwards on the latter half of the ROM.

Is there anyway to correct this? Is my stance to wide? Maybe a flexibility issue (I have tight hamstrings)? Or is it simply because I'm lifting 'too heavy'?

I appreciate it's hard to tell without videos, but I'm sure this might be a fairly common problem.

All help is appreciated.

Tom

[Lencho]

I started SS this summer and have made some progress. However as I up the weight on the squat my form somewhat goes. My knees start to 'cave' inwards on the latter half of the ROM.

Is there anyway to correct this? Is my stance to wide? Maybe a flexibility issue (I have tight hamstrings)? Or is it simply because I'm lifting 'too heavy'?

I appreciate it's hard to tell without videos, but I'm sure this might be a fairly common problem.

All help is appreciated.

Tom

1. Strengthen your posterior chain through good mornings, GHR's, SLDL's, etc.


2. Focus on "Knees Out!" when you are coming out of the hole.

[PSUinDC]

Assuming that everything else is good with your squat (big assumption if you just started squatting this summer)... then the "knees out" cue will help you out. It's basically a flexibility issue that will fix itself over time.

[TB_x]

1. Strengthen your posterior chain through good mornings, GHR's, SLDL's, etc.


2. Focus on "Knees Out!" when you are coming out of the hole.

1. How would I incorporate this into SS?

2. Thanks, I'll definitely try this.

[Cheap5.0]

I started SS this summer and have made some progress. However as I up the weight on the squat my form somewhat goes. My knees start to 'cave' inwards on the latter half of the ROM.

Is there anyway to correct this? Is my stance to wide? Maybe a flexibility issue (I have tight hamstrings)? Or is it simply because I'm lifting 'too heavy'?

I appreciate it's hard to tell without videos, but I'm sure this might be a fairly common problem.

All help is appreciated.

Tom

1. Strengthen your posterior chain through good mornings, GHR's, SLDL's, etc.


2. Focus on "Knees Out!" when you are coming out of the hole.

#1, and #2.

I got most of my improvement from #2, it was all mental with me.

[InclineDBPresss]

I started SS this summer and have made some progress. However as I up the weight on the squat my form somewhat goes. My knees start to 'cave' inwards on the latter half of the ROM.

Is there anyway to correct this? Is my stance to wide? Maybe a flexibility issue (I have tight hamstrings)? Or is it simply because I'm lifting 'too heavy'?

I appreciate it's hard to tell without videos, but I'm sure this might be a fairly common problem.

All help is appreciated.

Tom

Try working in unilateral movements with bodyweight, it helps to balance out either side of the thigh. I'd progress from split squats-->lunges-->split squats with your back foot elevated. When ur doing them keep the active leg focused on "knee out"

Also, stretch your groin, IT band and do toe touches w various foot width

Last thing that might help is a little wider footing and toes pointed a lil further out.

[Tyciol]

Hey guys what if we want our knees to cave in on purpose so we can learn to sit like this?


Like I wonder, we say the knees bow in because the muscles that externally rotate the femur in the hip joint are weak and loose...

At the same time, we also do things like stretch muscles and build strength in stretched positions.

I wonder if there is any way to do that without horribly messing up the knee joint as knees-buckling-in squats are prone to.

[Coach1]

Last thing that might help is a little wider footing and toes pointed a lil further out.

This right here, it will allow your hips to open up and for your but to drop, rather than bending forward at the knees.

[GreenWave1]

I have had this problem as I have flat feet. I concentrate on keeping the outer part of my foot planted and my knees in line.

Try all of the mentioned ideas until you correct this. If you don't, you are in for a world of knee hurt.

[MWheatley]

I concentrate on keeping the outer part of my foot planted and my knees in line.

Ya definitely this. I had the same problem and started doing front squats to help get comfortable with going deeper, improving flexibility, and this variation also makes it easier to keep your weight on your heels. All assuming your form is good that is.

[Lencho]

1. How would I incorporate this into SS?

Since you're doing SS, I'd say limit the hamstring accessories to Friday (or whatever day your 3rd WO of the week happens to fall on). If you can do GHR's, do them. If not, I'd do some moderate weight GM's, squat stance with a slight knee bend.


Does that make sense?


What are you squatting for 5 reps right now?