Old Timer finally Figures out Squats!

[Times Roman]

I know how to do a squat. Problem is knees/back. So I've been messing around with a machine as an alternative. Not ideal, but good. So I was dinking around in the back yard today and kept looking at my squat rack. My problem was the stress on my knee ligament when going from sitting on my haunches to full extension. I had one of those "epiphany" moments and kick over a cinder block for me to sit on under neath the rack. So while sitting, no real tension on the ligament, and I can full up with no pain. The relief is due to my sitting on the block between reps which takes 100% stress off the knee and the weight is racked until next rep. Granted, it was only 150lbs plus bar, but I was easily able to do 10 reps! I know, not ideal. But is more closely aligned with a true squat more so than the one legged "squats" I have been doing on my machine lately. Just thought I'd throw this in the mix for some of you older bulls.

[Nooomoto]

Congratulations, you've discovered the box squat!

[Times Roman]

Congratulations, you've discovered the box squat!

Sure... rain on my parade! (j/k)

again, one of the disadvantages of working out solo is not being able to learn from a more experienced pro.

The box squat, huh?

[Nooomoto]

Yeah, it helps you in a couple ways:

Helps you develop a parallel or lower squat

Helps you on the up portion of the squat, as you have to come to a complete rest before coming back up, thus not allowing you to use momentum to your advantage and "bounce" up.

[Times Roman]

The difference between my one legged squat (machine) and the box squat for me is the box squat requires more effort at the beginning of the up, and the one legged requires more effort and the end of the extension. So now Im going to do both.

I feel like a newb all of a sudden =(

[xxxl83]

Few tips and this will help your free squat as well. If you break from the knees first you knees will always come foward and track over your toes this puts stress on your patela tendon and is likely the source of your pain...... Instead break from the HIPS first and sit back into the squat this will fix the knee tracking problem instantly.

Try standing in front of a mirror (profile view) squat like you normally do and watch to see if your shin angle, it'll most likely not stay perpendicular and move towards your toes.

Then try squatting but this time push your hips back to initiate the movement (like your searching for a chair too far behind you) not bend from the knees first. watch your shin angle this time, your shins will stay more upright this way and no more knee pain.

Give it a shot you may just bring your squat back!!!!!!!!

good luck,

xxxl83

[Times Roman]

Few tips and this will help your free squat as well. If you break from the knees first you knees will always come foward and track over your toes this puts stress on your patela tendon and is likely the source of your pain...... Instead break from the HIPS first and sit back into the squat this will fix the knee tracking problem instantly.

Try standing in front of a mirror (profile view) squat like you normally do and watch to see if your shin angle, it'll most likely not stay perpendicular and move towards your toes.

Then try squatting but this time push your hips back to initiate the movement (like your searching for a chair too far behind you) not bend from the knees first. watch your shin angle this time, your shins will stay more upright this way and no more knee pain.

Give it a shot you may just bring your squat back!!!!!!!!

good luck,

xxxl83

I'm working on it mate! I'm working on it. Thanks for the tip, btw. The more I learn, the more I realize how much I don't know.

[Jfew44]

Make sure if you go heavy not to lean back when you sit on the box. It can do some serious damage to your back bro

[Times Roman]

Make sure if you go heavy not to lean back when you sit on the box. It can do some serious damage to your back bro

I wont' be going too heavy on the box. I'm still going to leave the really intense w/o for the one legged "squats". For now, I'll be happy with three sets of higher reps. AND I'm happy I finally figured this out! Too bad there's not a place you can go to look at some alternatives to the traditional 5. I'm ok with bench, rowing, squats (finally), but I avoid the military due to spinal issues and the dead lifts, but Im working on the deads and hopefully will have another moment of clarity on that one.

[xxxl83]

The dead lift I'd give sumo a shot, shorten range of motion, will allow you to open up your knees and get in a better starting postion and keep more up right. I know guys who barely move there backs at all using this stance. You may have to work on some hip flexibility, and mobility but it's def an option. Just start light and perfect the technique before getting silly with the weight.

I'm a true believer and living proof if you train safe, train smart, you'll train for a long time.

xxxl83

[Times Roman]

The dead lift I'd give sumo a shot, shorten range of motion, will allow you to open up your knees and get in a better starting postion and keep more up right. I know guys who barely move there backs at all using this stance. You may have to work on some hip flexibility, and mobility but it's def an option. Just start light and perfect the technique before getting silly with the weight.

I'm a true believer and living proof if you train safe, train smart, you'll train for a long time.

xxxl83

Sumo lifts? Ok... I'll have to search that on YouTube.

Thanks again! Glad you don't mind me cheating off your paper =)