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Here's some advice on squatting

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badman
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2015/03/10 05:49:58 (permalink)
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Here's some advice on squatting

Intro:  My squat sucks and my knees pop when I go below parallel, I'm naturally stiff and it physically hurts my legs when I squat (until recently).  Here's some resources that have helped me improve my mobility and squatting power.
 
First of all the popping, if there's no pain, but you hear some faint clicking/popping noises every time you squat down?
 
http://www.webmd.com/pain...tures/knee-cracks-pops
 
“A lot of joints crack and the knees are a really common joint to crack,” says David McAllister, MD, director of the UCLA's Sports Medicine Program. “Most people have knees that crack when they squat down or go through the full arc of motion. We generally don’t worry about cracking or popping when it isn’t associated with pain or swelling.”Curious why your healthy knees might be making noises? As we age, the tissue that covers the bones, called cartilage, can develop uneven areas. When we squat or stand, sounds come from these rougher surfaces gliding across each other. It could also be the tissue that connects bones to other bones, called ligaments, tightening as you move, or the joint lining moving over bones. 
 
 
In my case the knees don't hurt, so I can ignore this.  I don't have a long history of playing sports and/or getting injured so my cartilage is probably OK. 
 
 
As for why it's so uncomfortable to squat, that's mobility. 
Try some of these:
 
 http://breakingmuscle.com/mobility-recovery/squat-therapy-4-drills-will-improve-your-squat 
 
I definitely recommend the goblet squat, and to just hold it isometrically. Everyone wants to squat, and go heavy.  it's a big lift that people respect you for doing and is great for you when done properly, however if you cannot squat with flat feet and a straight back below parallel with no weight, and feel totally comfortable in this position for a number of minutes then you really need to work on some mobility before jumping straight into heavy squatting.        
 
 
post edited by badman - 2015/03/11 13:50:04
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2 Replies Related Threads

    stevebullmastiff
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    Re: Here's some advice on squatting 2015/03/10 10:19:05 (permalink)
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    My squatting wasn't the best wen I started training wen I went below parallel I would transfer the weight to my toes which put more stress on my knees, so the lad I was training with put 5kg plates by my feet and told me to rest my toes on em so I would keep the weight more to my heels then after a few more sets he took the plate away and sed keep your toes pointed up wen u squat, and now my squat is perfect, ive seen some ppl squatting wiv some fukin awful form 
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    badman
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    Re: Here's some advice on squatting 2015/03/10 11:35:17 (permalink)
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    That makes sense, the tendency for people with poor flexibility is for the heels to want to come up as you go deep, so putting something under your toes prevents this and gives you a good stretch at the same time.
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