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2006/02/04, 09:24 AM
I have noticed some slight soreness behind the top of my kneecaps after a few weeks of doing squats ATG and hacks deep as well. I have been learning the motion to drive up with my heals during both exercises. Is this just growth in the tendons?
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2006/02/05, 06:42 AM
Are you warming up properly? have you tried dynamically stretching the muscles being worked prior to lifting?
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2006/02/05, 01:34 PM
No, I have not been stretching or warming up. How should I do this?
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2006/02/05, 06:10 PM
At the very least you should do light cardio for 5-10 minutes until you break sweat to raise your body temperature. Then easiest form of dynamic stretching simply involves using light weight through full range of motion of the exercise you're about to do to stretch the muscles and prepare them for the heavier loads.
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2006/02/07, 05:14 PM
I had been doing light for 8- 10 reps as a startup set but no cardio. Today I jogged on a treadmill for 5 minutes when I first got to the gym. I couldn't do hack squats because .... Patience, patience. Anyway, I decided to do Leg Extensions instead bceause of time. My knees aren't feeling anything right now.
I had been trying to go deeper on my hack squats the last few leg days. Is it possible that this is causing my knees to hurt? I have never felt anything in my knees from squats (ATG) or hacks (parallel or above) before.
I am trying to avoid hostile venting toward the trainer that had the hack squat machine tied up with a 50 year old woman that has never weight trained. I just cannot understand why he had her on the hack squat machine. Well, I guess I failed at holding that in.
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2006/02/07, 06:38 PM
Better question is why are u doing machines in the first place....stick to freeweights...it's probably more appropriate for a complete beginner...such as that 50 yr old woman...
Part of the issue about going deep on squats involves flexibility.....you can go deepest with fairly close or shoulder stance the way olympic lifters do it(calf fflexibility might become a problem, i have tried using 2.5lb plates under heels), however it's probably best to use a wide stance to squat the most weight as you're using more muscles in total...
Also are you SITTING BACK before descending? it's very important and should eliminate most of the knee pain...
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2006/02/07, 09:22 PM
I need some variation exercises to focus on the Quads. Based on someone's recommendation, I am currently doing squats, hacks (quads), and a variation of straight leg deads (hams) on leg day 1. I need some quad dominant exercises if I am getting off the hack machine. I have looked at the ones on this site but am unsure of their effectiveness.
On squats, my flexibility allows me to go all the way down until my thighs are against my calves. My butt is barely off the ground. I have been pushing up with my heels but have not been focusing on going down on the heels. I am thinking that I must be doing this though for balance.
I'll see how my knees feel tomorrow. My legs have already begun the stiffening.
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2006/02/07, 09:32 PM
How about barbell hack squats? Less pressure on the patellar tendons since the bar doesn't follow a linear path. That could be part of your problem.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/07, 09:45 PM
Is ther a picture of this exercise somewhere? I am unfamiliar with it. Is there a good comprehensive site for exercise examples that aren't listed here?
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2006/02/07, 09:54 PM
I found it with google. Thanks. I'll give it a try.
4 weeks ago I did 3*10 with squats but not ATG. I only did 10,8,5 at 185lbs. I was trying to find my weight and was heavy. Today I hit week 1 again and did 3*10 at 185lbs ATG. I did 10,10,9.
Upper/lower undulating is already paying off. Bravo!
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2006/02/07, 10:12 PM
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Quoting from 2fingers:
Upper/lower undulating is already paying off. Bravo!
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Did I call it, or did I call it? Those are awesome gains. See what kind of gains you get when you train properly?
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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