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Exercises Movements, technique & proper execution

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Old 08-28-2006, 07:33 AM   #1
Parker Gates
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Hey everyone, I've had some minor knee issues since (clicking & slight pain) I've started Crossfit and I think this is because I've never done squats in my life and there is a great chance that I have poor form. I try to follow everything I read as best I can.
so, when doing squats (body weight, wall ball, weighted,kb swings, etc) do I always try to keep my knee behind my toes or is that just with back squats? Jan linked this study the other day in the injury section which led me to believe that the knees should extend slightly beyond the toes but I thought in the "Squat Therapy" video that they tell us to stay behind?

http://ironmaven.dartfishnet.com/files.cfm?gpt=3&g=33

Any ideas?
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Old 08-28-2006, 09:36 AM   #2
Aimee Anaya
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here is a video of me demonstrating a back squat:http://www.cathletics.com/resources/.../backSquat.mov
and front squat: http://www.cathletics.com/resources/...frontSquat.mov
hopefully these videos help...
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Old 08-28-2006, 09:49 AM   #3
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parker - knees behind the toes is a rule that simply cannot be applied in all circumstances. one, if you have long legs, it's impossible. two, if you're doing anything but powerlifting back squats and bodyweight squats, you need some forward knee travel to keep your hips over your heels and allow an upright torso.

are your quads really tight? this would be the first thing i looked at- if your rectus femoris is super tight, it will keep the patella from tracking properly and often cause some clicking/popping. dig your thumbs into the center line of your quads--if you have something that feels like a steel cable, this is more than likely it. start stretching the out of them and doing some foam rolling.
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Old 08-28-2006, 10:57 AM   #4
Parker Gates
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The center-line of the backside of my quads? If so then yes, there is a tight tension cable in there?
Which roller/size do you suggest? I found your link to ptmart in the archives.
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Old 08-28-2006, 11:09 AM   #5
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the front side - your quads. if your hamstrings are like that too, they need work as well.

6" roll. hard density. stretch those things in addition, though.
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Old 08-28-2006, 01:00 PM   #6
Bill Russell
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Aimee,

Do you have an example of an Overhead Squat?

I am about to start adding weight to the bar and want to make sure I have my form as good as I can get it.
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Old 08-28-2006, 01:23 PM   #7
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yes she does:

http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID= 2&exerciseID=79
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Old 08-28-2006, 10:02 PM   #8
Sean Harrison
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I always figured when people said "keep your knees over your toes" it must've meant in the side-to-side manner, as in, don't go knock-kneed or bow-legged when doing squats. I always thought it was impossible to squat without my kness going past (as in 'in front') of my toes. Unless one were usimg the bloody Smith machine.
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