Knees and Squatting

Training Powerlifting
1

I’m working on my Olympic back squat and am wondering how far forward can the knees travel. I’ve always been told (in other areas not Olympic Lifting) that the knees should never be beyond the toes, although in some squatting videos it appears that they are. So is it ok for the knees to go beyond the toes or should I keep them above the mid foot?

2

It’s fine if your knees go out. The Olympic back squat is a leg exercise, whereas a lot of other types of squats like to use hip drive for more weight (Rippetoe form, powerlifting squat, etc). The fact you bend first at the knees with the squat, and that you keep you torso as erect as possible, means that it is likely that your knees will travel well past your toes (especially with an elevated heel).

HOWEVER, one thing you should strive to do when descending is pushing your knees out (to the side) as you bend them. This will create more torque on your glute muscles (glute med etc) and is overall more healthy for your knees, and makes sure you aren’t using too much IT band/lateral quad. This is because pushing the knees out engages the VMO/adductors much more.

edit: I like this video for it

3

Thanks much for the video/tips, how would I know if I’m using too much of the lateral quad? Also I see you are in Illinois, how far are you from Chicago?

4

[quote]dreadlocks1221 wrote:
Thanks much for the video/tips, how would I know if I’m using too much of the lateral quad? Also I see you are in Illinois, how far are you from Chicago? [/quote]
you are using too much lateral quad when you have chronic patella-femoral pain like me, lol. Just listen to what the video says, push out the knees on the descent, and don’t let them cave in the hole or on the ascent. keep it simple.

I live in Chicago.

5

What do you mean by don’t let them cave in the hole? Do you mean don’t let you knees flutter inward?

6

[quote]dreadlocks1221 wrote:
What do you mean by don’t let them cave in the hole? Do you mean don’t let you knees flutter inward? [/quote]
yeah

7

Anyone who says not to let the knees pass the toes has never paid attention to their legs while walking up stairs. It literally happens with every single step.