The heavy barbell of the barbell is one of the most effective movements in the abdomen in the gym. However, if you do not do it properly, your knees may be in pain and even injured.
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Whenever someone mentions that the squatting injures their knees, I ask them to show me how to perform the movement. Almost 100 percent of the time a small piece of my soul dies while I see it. I tell them, "Squats do not hurt your knees; Whatever you are doing hurts your knees. "
It's a concept that other strength coaches and I try to convey to our customers. There is a right way to squat that does no harm ̵
Focus On Form
Let's say something about the squat shape: There is always with knees squatting forward to tell someone that their knees must never go past their toes Because this is dangerous, this is an archaic fitness myth. She must die.
That is, your knees may move excessively so your heels can lift off the ground and get you into trouble. That's when you put more pressure on your knees at the end.
I see that this is happening a lot. That's why I use the box squat. Not only does the movement help form a solid squat pattern and keep your shin legs vertical so your heels stay on the floor, but also relieve your knees and strain your hips. That's important because your hips are a bigger, stronger joint than your knees. They are designed for larger loads.
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When squats hurt your knees – and you do not suffer from an already existing injury – this is because your knees are more to work for the hips. Learning how to use the hips during a squat is important if you want to make them more joint friendly. Box squats can do that.
Box squats keep the guys honest even with their squat depth. Some people will tell you that squatting over 90 degrees is dangerous and puts more stress on your knees. That's another myth. The squat through total freedom of movement is healthier for the knees and makes them stronger.
Here's how it's done:
- Start with a box that's 14 or 15 inches high. Note: The height of the box can be adjusted according to the body type. As a rule of thumb, your thighs should be just below the knee when you are in the lowest position of the squat.
- First, perform the movement without weight. Once you've dealt with this, place the box in a squat frame, loosen the pole and stand in front of the box with your feet slightly wider than hip width.
- Your toes should be rotated 15 degrees outward 30 degrees.
- Begin your squat by breaking your hips. Lean back while simultaneously pushing your knees out and trying to spread the floor with your feet. You do not have to push your knees to the point where all your weight shifts to the outer part of your feet. You only need your kneecaps to stay inline with your middle toes.
- Gently touch the box – do not clap – with your butt.
- Return the movement to a standing position and push your glutes up.
To master the pattern, repetition is the key.
Try to exchange your normal squats twice a week for six to eight weeks for box squats. Do only body weight squats on the first day. Perform 3 sets of 10 repetitions.
After a few weeks, you can add a light load for 2 or 3 sets of 8 to 10 reps. Use heavier weight on the second day. Do 3 to 4 sets of 4 to 6 repetitions.