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Thread: Squat question

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    Registered User gamandy's Avatar
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    Squat question

    Okay, so I have a problem keeping proper form with regular squats....my knees want to extend past where they should or else I feel off balance, and it just doesn't seem to go well. I have very little control with them and always feel awkward/offkilter. However, I can perform wide stanced/sumo squats with great form and I do not feel off balanced/awkward with them at all. Does anyone have an explanation for this or tips on how to fix the potential problem, or is this normal for some people? Any help greatly appreciated.
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by gamandy View Post
    Okay, so I have a problem keeping proper form with regular squats....my knees want to extend past where they should or else I feel off balance, and it just doesn't seem to go well. I have very little control with them and always feel awkward/offkilter. However, I can perform wide stanced/sumo squats with great form and I do not feel off balanced/awkward with them at all. Does anyone have an explanation for this or tips on how to fix the potential problem, or is this normal for some people? Any help greatly appreciated.
    Best thing is if you post a video of you squatting a weight where you notice these problems. Post the vid to YouTube and then embed the video here.

    Set the camera behind you, Midway between directly behind and directly to the side, at around hip height. Show your body from the barbell to the floor for 3-5 reps.
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    Registered User jk202's Avatar
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    What do you mean your knees extend past where they should?
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    Sounds like an inactive psoas.
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    Registered User nataliepate32's Avatar
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    I didn’t get you, how can you not perform regular squats. There is a chance of not performing other squats well but regular squats are the simplest squats. I agree with ECGordyn, make a video of yourself and then see where you are lacking.
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    Registered User GeneralSerpant's Avatar
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    Originally Posted by nataliepate32 View Post
    I didn’t get you, how can you not perform regular squats. There is a chance of not performing other squats well but regular squats are the simplest squats. I agree with ECGordyn, make a video of yourself and then see where you are lacking.
    You don't need very good hip mobility to crouch to the floor and stand up, even bearing a bit of weight on the back in squats.
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    Usually the closer the stance the more it becomes a quad movement.
    Knees will shift forward past the toes with shoulder or closer stance.
    You may find lifting shoes with a heel help your balance and staying more upright if thats what your after.
    Take a look at competitive oly lifters and how their knees come way forward at the bottom.
    of corse they have to stay more upright since the bar is in front of the body or they will dump it.

    Your wide stance greatly involves the hips and is a more stable base to squat from and flat shoes are best here although some still use a lifting shoe with a heel.
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    Originally Posted by jk202 View Post
    What do you mean your knees extend past where they should?
    Wondering this myself..
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    Registered User EliKoehn's Avatar
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    Originally Posted by BeginnerGainz View Post
    Wondering this myself..
    I think he's probably talking about them going extensively past the toes.
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    Registered User christianmanory's Avatar
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    Originally Posted by gamandy View Post
    Okay, so I have a problem keeping proper form with regular squats....my knees want to extend past where they should or else I feel off balance, and it just doesn't seem to go well. I have very little control with them and always feel awkward/offkilter. However, I can perform wide stanced/sumo squats with great form and I do not feel off balanced/awkward with them at all. Does anyone have an explanation for this or tips on how to fix the potential problem, or is this normal for some people? Any help greatly appreciated.
    You have to LEAN FORWARD in order for your knees to stay back.
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    Sarcastic Sage PTzFree's Avatar
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    As stated.

    A video would be more helpful. Based on what I understood, it sounds like a hip/ankle mobility issue.

    Swap regular squats for goblet squats until your mobility improves and stretch regularly doing a static hold at the bottom of a squat - a$$ to grass.
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    Originally Posted by christianmanory View Post
    You have to LEAN FORWARD in order for your knees to stay back.
    You'll blow your back to pieces doing this trying to compensate for mobility issues or trying to work around an anatomical issue. Some people, depending on limb lengths, will have their knees track past their toes and its completely fine. Suggesting someone to lean forward without even seeing their squat is an injury waiting to happen.
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    Originally Posted by EliKoehn View Post
    I think he's probably talking about them going extensively past the toes.
    Which isn’t a problem in and of itself. Still need to see a form video.
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