single legged squats to try and rectify the imbalance ?
maybe some knee kisses and adoration before you squated?
i find lemurs to be remarkably helpful, esp when i give them the cattle prod to shock me into compliance.
[quote]dejavued wrote:
have you tried a band around ur knees to FORCE you to push them out?? i think i remember talking about this in here before. [/quote]
I remember suggesting this a long time ago. That’s why I asked why this is still an issue.
[quote]Bobbi Miller wrote:
[quote]dejavued wrote:
have you tried a band around ur knees to FORCE you to push them out?? i think i remember talking about this in here before. [/quote]
I remember suggesting this a long time ago. That’s why I asked why this is still an issue.[/quote]
Yes, I’ve been working the band. I have proof:
My plan with these is to keep increasing the weight and reps with the band. Unfortunately, my knee cave is a bad problem and will take lots of work to fix. Fortunately, I don’t give up easily.
Okay maybe this is stupid but is it possible that this is just what happens to you as you get to the limit of your body’s ability to do the weights or reps?
Some people fold over, some people cut them off high. Maybe its just the thing that happens to you…
Of course I squat for crap so there you have it.
Joe, that’s exactly what I think too. My particular nemesis is Knee Cave, but I’m ready to do battle!
5/3/1 “Off the Reservation” Day
Squats (3 risers/step)
Bar 1 x 5
75# 1 x 10
80# 1 x 10
85# 1 x 10
75# 1 x 10
65# 1 x 10
All with good knees, but it was a constant struggle to do that and these “easy” weights were kicking my ass. On Friday I will bump the weight up to 90# and hit the knee cave zone.
Bench Press
Bar 1 x 5
65# 1 x 10
85# 1 x 3 <–failed on 4
HS Independent handle pull-downs
42.5 1 x 10
Walking lunges
20s 1 x 67 steps, no stopping – back knee low to the ground
Dips
BW 1 x 19
Plank
1 x 1 min 15 sec.
Cable hip adduction/abduction
12.5# 3 x 10, both legs 2 exercises
Squats are officially off 5/3/1 for the moment. I’m going to try Frzn’s protocol – working the “line” between weight that causes knee cave and weight that doesn’t. Together with box squats and squats with bands around my knees as accessory work. Once in awhile, I’ll test heavy singles, just so I can avoid mind-numbing boredom and to test DCA’s heavy single theory. Also, I’m keeping on with the hip strengthening work (good girl/bad girl, cable hip exercises, a shit-ton of disgusting single-leg work).
This is squat rehab, bay-bee.
When are you going to add some weight to those dips?
[quote]Bobbi Miller wrote:
When are you going to add some weight to those dips?[/quote]
Today was just a throw-away.
While you were gone, I worked my way up to + 30 lbs. on the dip belt for 3 reps. Failed at + 35 lbs. on the dip belt, but I’m planning on going back for it soon.
There we go!
[quote]JoeGood wrote:
Okay maybe this is stupid but is it possible that this is just what happens to you as you get to the limit of your body’s ability to do the weights or reps?
Some people fold over, some people cut them off high. Maybe its just the thing that happens to you…
[/quote]
I agree. So the goal will be to try to gain strength so that you can squat heavier weights before the knee cave begins.
I think following Ms. Alaska’s advice for your squat protocol is spot on. Looking forward to following.
I’m a folder.
more lower back/ab work N.
That would be my guess!
Okay, that narrow stance was weird. I don’t think my body moves like that. You are very bendy, Kimba!
I would think that a band around your knees would make your knees WANT to cave, as opposed to keeping them out. I understand that you are pressing your knees on the band to keep the band where it is but wouldn’t just putting something between your legs serve the same purpose? Don’t ask me what or how to accomplish that, it’s just a thought…
[quote]nlmain wrote:
I’m a folder.[/quote]
Interesting. Whatever weakness/imbalance is causing that is probably higher up than mine is. Betty is probably right on.
I really find this subject endlessly fascinating. And every person is different!
Add a 1 hour hill ride to today’s training.
The squats with the bands looked pretty. When I had more of a knee cave issue it was likely because my glutes and hamstrings weren’t as strong so my knees pulled in to recruit quads to get up.
[quote]mom-in-MD wrote:
more lower back/ab work N.
That would be my guess![/quote]
x2.
Its most like the core not being able to support the weight as you drop down.
[quote]mom-in-MD wrote:
more lower back/ab work N.
That would be my guess![/quote]
x2.
Its most like the core not being able to support the weight as you drop down.
Greeney, for sure I am bendy. Honestly, I am built to excel at yoga, not powerlifting. But I really hate yoga.
O, my glutes and hips are weak relative to my quads. No question. My glutes especially were very, very weak when I first learned to squat. Even though I’ve strengthened them up and got them firing better over this past year, it could be that my ingrained habits and muscle memory haven’t caught up yet. Either that, or I’m delusional and my glutes still suck.
On the folding issue - it depends on how you fold. In my case, I fold in half when the weight is too heavy. I believe this is due to my legs not being strong enough for the weight, and has little to do with my back /core. When I fold, my back stays perfectly straight. I fold because my legs feel like they can’t squat the weight, so in order to keep the bar moving downward I end up folding myself forward, rather than continuing dropping my ass down. As my back stays straight, I don’t think my core/back is a problem (especially since I can rack pull twice what I squat).
However, I have seen people fold that don’t actually fold but rather curve down. upper back rounds, lower back pops out in this scary lookin’ bump… that fold is probably due to core and back being too weak for that level of weight.
In the end, just get stronger.