Pain With Squatting?
One of the most common complaints against squats is that they hurt people's knees. Well most likely the squat isn't hurting the knees but there is a major technique issue that is hurting your knees.
This can occur for several reasons:
1) Your knees come over your toes when you squat down. I am not a believer that your knees explode if they go past your toes but some people can't tolerate the well.
2) Your knees cave in and do not stay over your ankle. If you don't control your knee position, your squat could resemble a new born baby giraffe.
3) You have no intent when you squat. You just let the weight control you. This can happen for the entire lift but it is extra common towards the bottom of the lift. People that lose stiffness at the bottom seem to have a higher incidence of hip pain and or knee pain. The hip pain could be the beginnings of a bigger issue called Femoroacetabular Impingement or FAI for short. It's a pretty scary looking word that can be worked around but sometimes can require surgery.
4) You might have just picked the wrong parents for squatting. Some hips don't allow great range of motion and might impinge easier than others.
1) Put a box about a step behind you and make sure you touch it with each rep. This makes sure that you don't drop straight down and have your knees go too far in front of your toes.
2) Pretend your standing on a piece of paper and you are trying to tear it apart with your feet. This will help the hips fire and keep the knees more stable.
3) Brace your core and try to bend the bar on your back and SLOW down. Front squats or Anderson squats can be great to help keep tension.
(I love Anderson Squats)
4) Some people shouldn't squat BTG (butt to grass) and that is ok. Find the squat depth that works for your hips or focus on single leg work. Luckily for those with hip issues, deadlifts often work great, so deadlift your heart out.