CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 08-20-2005, 11:47 AM   #1
Joe Bonington
******
 
Profile:  
Posts: n/a
Anybody know any good exercises to strengthen the VMO?

I am getting sharp Patella femoral pain. I have tight ITB and underdeveloped VMO. I do a lot of ITB stretching and Myofascial release. The problem is the VMO none of the exercises I am doing seem to be helping strengthen it.

  Reply With Quote
Old 08-21-2005, 06:52 PM   #2
Steve Shafley
Banned Steve Shafley is offline
 
Profile:
Join Date: Jan 2003
Location: Saginaw  MI
Posts: 508
Drag a sled (or anything else) walking backwards.

Terminal Knee Extensions (aka TKEs)

I like using a jumpstretch band attached to the rack, that's looped behind my knee. Dave Tate describes it in some article on T-Mag.

http://www.t-nation.com/readTopic.do?id=599774

  Reply With Quote
Old 08-22-2005, 02:41 AM   #3
Mark Beck
Affiliate Mark Beck is offline
 
Profile:
Join Date: Dec 2004
Location: Manchester  England
Posts: 107
I found squats to be the best solution but with a slight modification. Before performing the squat, consciously squeeze your glutes while at the same time imagining you are holding a large ball between your knees. the idea is that as you descend into the squat you exert pressure with your knees on the imaginary ball but without allowing your knees to move in.

this worked wonders for me and in a matter of a couple of weeks the vmo was activating properly on squats.
  Reply With Quote
Old 08-22-2005, 11:00 AM   #4
Brian Hand
Departed Brian Hand is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 633
Once you're knee will tolerate them, barbell full front squats will build the VMO.
  Reply With Quote
Old 08-22-2005, 11:19 AM   #5
William Hunter
Member William Hunter is offline
 
Profile:
Join Date: Dec 2004
Location: Rome  GA
Posts: 967
Another vote for squats here, plus, in my case of moderately bad ITB syndrome/weak VMO, stopping and/or reducing the offending activity (if there is one). I was running 5-6 days a week with no other forms of exercise. "Too soon old, too late smart".
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Strengthening your grip Gant Grimes Exercises 20 07-21-2007 07:32 AM
Strengthening Scapular retraction Don Stevenson Injuries 10 03-14-2006 05:01 PM
Shoulder strengthening exercises Michael Lindsey Starting 6 08-07-2005 07:35 AM
Strengthening your lower back Brian Hand Injuries 21 10-20-2004 02:30 PM
Seeking Neck Strengthening Exercises Anonymous Exercises 4 01-14-2003 02:20 PM


All times are GMT -7. The time now is 10:41 AM.


CrossFit is a registered trademark of CrossFit Inc.