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View Full Version : Fixing Squat--Knees Sliding Forward


Justin Keane
03-17-2010, 11:23 AM
Have gone back and forth with some hip issues recently (thanks Steven and Garrett for the info and responses); am pretty sure I isolated the main problem to knees sliding forward at the bottom of a squat when the lower back relaxes at depth.

Other than strengthening the back and swearing at myself to keep it tight at the bottom, is there anything else I can be doing to reinforce proper mechanics at the bottom? Would Rip's terribly useful block of wood be a viable option for an Oly squat?

Brian Stone
03-17-2010, 12:32 PM
Pulling forward at the base of a squat often has to do with tight hip flexors. DeFranco's Agile 8 has helped me out as well as others here I believe. Worth adding into your training.

http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04

Garrett Smith
03-17-2010, 12:45 PM
Try lots of goblet squats and squats facing the wall (trying to move closer to the wall over time). Stretch hip flexors and hammies, every day. Read Kelly Starrett's article about tight calves.

Get squat (OL) shoes.

Steven Low
03-17-2010, 05:33 PM
Box squats and/or squats with your toes an inch or two from the wall.

Basically, they force you to sit back.

Stretch hip flexors, hammies, quads, etc.

Denver Buchanan
03-22-2010, 11:51 AM
Box squats and/or squats with your toes an inch or two from the wall.

Basically, they force you to sit back.

Stretch hip flexors, hammies, quads, etc.

I have done this exercise before when squatting PL style, with a very wide stance. However, when doing a high-bar Oly squat, wouldn't your knees hit the wall? Maybe I just have long legs, but if I put my toes an inch from the wall my knees hit the wall as I'm descending into the bottom portion of the squat.

Steven Low
03-22-2010, 06:17 PM
Usually you would use the wall with squats without weight (aka airsquats) to correct and ingrain proper technique.

Then you can load them later..

Dave Van Skike
03-22-2010, 08:46 PM
if you have long legs, you will either have to accept a wider, more flared stance or let your knees go forward. such is life.

be happy that your leverages for the more important deadlift are probably good...

unless you have short arms..in which case...sorry.