Poor Squat Form

[British Bulldog]

Hi guys,

I do everything right when performing the back squat, but my knees still come together when squatting the weight up. All other motions are same as those described below.

Do you think a narrow stance can be the cause of this? I will try a wider stance next time. For a 6,3” guy, how much width should I allow between my feet? Also should feet point straight or be slightly angled?

Once again, thanks for your help guys.

EquipmentSetUp:
· Set up the rack pins so bar is even with top of axillary region (armpit)
· Set up the catch bars just below the parallel position

BodySetUp:
· Tighten upper back by pulling scapula together
· Find a comfortble position around the posterior deltoid (usually 1-4 inches below top of trapezious muscle)
· Once bar is placed, bring feet to hip witdth, take a deep breath, and drive feet through ground to unrack the weight
· Walk bar out and assume a much wider than hip-width stance

TechCheck Do's:
· Take a deep breath and hold before performance
· Simultaneously flex the knees and drive hips back, pushing outwards on the knees and feet
· Hold your breath until near completion of each repetition, slowly exhale towards top of movement
· Keep a natural arch in the back (lumbar lordosis)

 

[ffknight84]

a good friend of mine has the same problem. He is about 6'1-6'2. I would like to also know the answer too this so i can help him. I do know he has had some past knee problems though.

 

[casualbb]

Sounds like you have weak abductors (gluteus medius), responsible for spreading your legs. For a client with that problem I'd prescribe tube-walking -- its when you wrap an elastic tube around both mid-lower legs so it pulls your legs together. Then, you do tube-walking both front and back and side-to-side.

 

[pwr_machine]

It's not likely that a narrow stance would be the cause of such a problem. If your feet are not already angled outward, I'd consider making that small change. Then, think about your knees tracking in line with your feet as you squat.

 

[ffknight84]

hmm, pics of that???

 

[edgecrusher]

When the knees come together, it is generally an indication of weak vastus medialus obliques (vmo.) More commonly refered to as the "tear drop" muscle. Very simple to rectify, just switch to single leg movements such as split squats, step ups, peterson step ups, and make sure you get good depth on each move. I normally recomend going below parallel.

 

[ffknight84]

i dont have a problem with this but i could def use some work on my VMO, ill have to throw some of these in.

 

[pwr_machine]

When the knees come together, it is generally an indication of weak vastus medialus obliques (vmo.) More commonly refered to as the "tear drop" muscle.

I have to disagree. The vastus medialis oblique:

Origin = linea aspera and supracondylar line of the femur, and the tendon of adductor magnus

Action = extension of the knee

If anything, this muscle could be overcompensating due to weak abductor muscles as stated earlier. Please make yourself more clear on such a statement.

 

[ffknight84]

i dont have a problem with this but i could def use some work on my VMO, ill have to throw some of these in.

not that it is weak or anything, it is a lot less noticable then most people's, even those who lift a lot less, and are a lot smaller than I.

 

[bigguns15]

I have some trouble with this too. I concentrate on pushing my knees out on the decent of the squat and keeping them out on the ascent. I think part of my problem is an imbalance in my abductors/adductors. My adductors are much stronger from years of sumo deadlift.