Transition from Power Squat to Olympic Squat

John Seiler · 01-19-2006, 01:44 PM

First, with due deference to Lynne, I hope I haven't chosen forums incorrectly as I'm not injured. I also wasn't able to find this specific question after an hour of searching the forum.

After 15 years of doing parallel to slightly-below-parallel Power Squats, I have found Crossfit and have started to add in front squats and snatch cleans. I've never had knee problems before but when going full range on those two movements, I experience intermitent sharp pains in my knees at the bottom of the movement that goes away as soon as I unload. It's not terribly painful but it's a bit unsettling. So, my question is whether a goodly portion of folks feel these type of knee tweaks while their knees adjust to the new style?

Thanks!
John Seiler

Allen Yeh · 01-19-2006, 01:53 PM

John,

I realize this isn't directly answering your question but take a look at this link: http://www.crossfit.com/discus/messages/22/18429.html

This past Sunday CrossFitDC was fortunate enough to have Coach Dan John there to give us a 2 hour Olympic lifting seminar. Take a look at #2 in the list.

Lynne Pitts · 01-19-2006, 04:37 PM

Hi John,
I think I'll throw this into the "Exercises" forum.

Good question!

Craig Van De Walker · 01-20-2006, 07:18 AM

John,
I don't know if this will help you or not, but. When I do regular back squats my feet face straight ahead and I was very used to the way my knees properly tracked over the feet inline.

When I front squat or especially OHS (or snatch)my knees point out quite a bit more therefore my feet need to do the same. If my knees don't properly track the orientation of my feet I get knee pain.

This was an issue when learning to get comfortable with the movements after years of regular back squating. It is pretty automatic now. I hope it helps.

John Seiler · 01-20-2006, 01:52 PM

Thanks all.

I spoke to a USAW coach here in St. Louis I worked with a couple of years ago (we're trying to organize a seminar here in February). Offhand, he wondered if I wasn't moving too far forward on my feet. I think I may be.

I also received a response from someone who publishes a very well-respected strength journal. He says that this is common with the transition to the Oly lifts and can be helpled by proper warmup and stretching. It's also his observation that most people experience less pain in the knee with full-range lifting; especially for lifters over 40.

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01-19-2006, 01:44 PM	#1
John Seiler Affiliate Profile: Join Date: Jan 2006 Location: St. Louis MO Posts: 1,687	First, with due deference to Lynne, I hope I haven't chosen forums incorrectly as I'm not injured. I also wasn't able to find this specific question after an hour of searching the forum. After 15 years of doing parallel to slightly-below-parallel Power Squats, I have found Crossfit and have started to add in front squats and snatch cleans. I've never had knee problems before but when going full range on those two movements, I experience intermitent sharp pains in my knees at the bottom of the movement that goes away as soon as I unload. It's not terribly painful but it's a bit unsettling. So, my question is whether a goodly portion of folks feel these type of knee tweaks while their knees adjust to the new style? Thanks! John Seiler

01-19-2006, 01:53 PM	#2
Allen Yeh Member Profile: Join Date: Feb 2005 Location: reston va Posts: 768	John, I realize this isn't directly answering your question but take a look at this link: http://www.crossfit.com/discus/messages/22/18429.html This past Sunday CrossFitDC was fortunate enough to have Coach Dan John there to give us a 2 hour Olympic lifting seminar. Take a look at #2 in the list.

01-19-2006, 04:37 PM	#3
Lynne Pitts Administrator Profile: Join Date: Sep 2003 Location: Madison WI Posts: 3,232	Hi John, I think I'll throw this into the "Exercises" forum. Good question!

01-20-2006, 07:18 AM	#4
Craig Van De Walker Member Profile: Join Date: May 2005 Location: Beaverton OR Posts: 872	John, I don't know if this will help you or not, but. When I do regular back squats my feet face straight ahead and I was very used to the way my knees properly tracked over the feet inline. When I front squat or especially OHS (or snatch)my knees point out quite a bit more therefore my feet need to do the same. If my knees don't properly track the orientation of my feet I get knee pain. This was an issue when learning to get comfortable with the movements after years of regular back squating. It is pretty automatic now. I hope it helps.

01-20-2006, 01:52 PM	#5
John Seiler Affiliate Profile: Join Date: Jan 2006 Location: St. Louis MO Posts: 1,687	Thanks all. I spoke to a USAW coach here in St. Louis I worked with a couple of years ago (we're trying to organize a seminar here in February). Offhand, he wondered if I wasn't moving too far forward on my feet. I think I may be. I also received a response from someone who publishes a very well-respected strength journal. He says that this is common with the transition to the Oly lifts and can be helpled by proper warmup and stretching. It's also his observation that most people experience less pain in the knee with full-range lifting; especially for lifters over 40.