Squat and Deadlift Mobility

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  1. Quote Originally Posted by PalmFist View Post
    Quick question. Looking for information or literature regarding why a lifters knees will not track in line during the lift portion of a squat. I know I read something recently on this site, just can't find it now. I've recently convinced my wife to start bodybuilding and I'm trying to teach what I can. Her knees travel inward and I'm not sure if its weak hamstrings or an imbalance in the major muscle groups. Im going to have her start single leg exercises for now. I also remember reading something about a small muscle that travels across the patella? Any help would be greatly appreciated.

    Thanks
    That is a whole host of problems that is especially common in women.

    It usually starts at the hips and works down to the feet.

    If the pelvis is rotated anterior (due to tight hip flexors...does she work a desk job, wear high heels often, or do a lot of leg raise type exercises) then that will internally rotate the femur (thigh bone). As a result, the adductors shorten and the abductors are lengthened and become weaker. If we move further down the skeleton, you might also see the feet flatten (pronate, lose the arch, etc.) during the squat.

    To fix it, as mentioned above are coaching cues.

    Stretch: adductors and hip flexors
    Strengthen: abductors and gluteus maximus

    Br


  2. Time to whip out the box for her. What kind of shoes does she wear while training? This has a huge effect on the balance of the body and what you should wear for athletics/running is often different from lower body training.
    M.Ed. Ex Phys

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  3. Shoes aren't the issue. I have her in zero drop trainers. Also been putting her thru different height box squats and different foot placements to help her improve form and find her sweet spot. I'm going to work with ZirREds suggestions. Thank you gentlemen
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  4. Quote Originally Posted by PalmFist View Post
    Shoes aren't the issue. I have her in zero drop trainers. Also been putting her thru different height box squats and different foot placements to help her improve form and find her sweet spot. I'm going to work with ZirREds suggestions. Thank you gentlemen
    Not necessarily true regarding shoes. Zero drop simply means that there isn't any level change from heel to mid-foot. That only addresses part of the equation when it comes to footwear and doesn't always fix the other problems, which are cushion and ability to place weight on the outside of the foot. Part of the problem with all of these minimalist shoes is that the amount of material in them is so thin that it's difficult to push your weight to the outside of the foot (aka knees out) as these shoes are not designed for this. When you're unable to really do this, it takes away from the amount of stress that can be placed on the outside of the thighs and hips.
    M.Ed. Ex Phys


  5. Quote Originally Posted by Rodja View Post

    Not necessarily true regarding shoes. Zero drop simply means that there isn't any level change from heel to mid-foot. That only addresses part of the equation when it comes to footwear and doesn't always fix the other problems, which are cushion and ability to place weight on the outside of the foot. Part of the problem with all of these minimalist shoes is that the amount of material in them is so thin that it's difficult to push your weight to the outside of the foot (aka knees out) as these shoes are not designed for this. When you're unable to really do this, it takes away from the amount of stress that can be placed on the outside of the thighs and hips.
    Ah. Very interesting indeed. Good point. I will research this issue as well
    Independent Review
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  6. Quote Originally Posted by PalmFist View Post

    Ah. Very interesting indeed. Good point. I will research this issue as well
    Get her some pink Chuck Taylor's
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  7. This isn't a bad shoe for training in. Nike Free Trainers (not 3.0, 5.0, run, etc.)

    I have the live strong male version.

    http://www.finishline.com/store/cata...FegWMgodAhcACg

    They have a solid heel and toe, and enough heel elevation to do well in low bar back squatting.

    My wife has a similar pair, and we see a difference in her squatting in those vs. minimalist NB runners.

  8. i know this is a bad angle..legs again on monday ill get another up..i know my tibia isnt vertical thats for more quad activation. because thats what i am focusing on now..i already gotta donk. but my knees do stay behind my toes..and agin my hipflexors were killing me.. i am currently taking anatomy so im not completey familiar but id say the psoas major. the flexors towards the groin

    https://www.youtube.com/watch?v=hxWO5SSAs4U

  9. Quote Originally Posted by machorox123 View Post
    i know this is a bad angle..legs again on monday ill get another up..i know my tibia isnt vertical thats for more quad activation. because thats what i am focusing on now..i already gotta donk. but my knees do stay behind my toes..and agin my hipflexors were killing me.. i am currently taking anatomy so im not completey familiar but id say the psoas major. the flexors towards the groin

    https://www.youtube.com/watch?v=hxWO5SSAs4U
    Heels elevate, load shifts forward, you aren't getting deep enough is what I notice.

    Increase your calf mobility, get a better pair of training shoes. Increase your anterior tib strength.

    Tight hip flexors will cause you to come forward, especially in conjunction with weak deep core muscles. So its time to work the bridges.

    Also, if you have the ankle mobility, there is nothing wrong with your knees coming over your toes. Its only when you cannot maintain contact on the ground or the load is no longer over the center of gravity that it is an issue. Look to olympic lifters.

    Br

  10. Just an anecdotal report on the shoes vis a vi squatting, I bought a pair of adidas powerlift trainers because they were on sale, and It made squatting much more comfortable.

    Before when I would squat in anything other than my converse pro stars, it was a little uncomfortable, but the powerlift trainers really do make a difference. They don't bump up your numbers by 15 pounds like some reviews claim, but they make squatting properly much easier.

    link:
    http://www.adidas.com/us/product/men...er-shoes/SN823

  11. Quote Originally Posted by ZiR RED

    Heels elevate, load shifts forward, you aren't getting deep enough is what I notice.

    Increase your calf mobility, get a better pair of training shoes. Increase your anterior tib strength.

    Tight hip flexors will cause you to come forward, especially in conjunction with weak deep core muscles. So its time to work the bridges.

    Also, if you have the ankle mobility, there is nothing wrong with your knees coming over your toes. Its only when you cannot maintain contact on the ground or the load is no longer over the center of gravity that it is an issue. Look to olympic lifters.

    Br
    Thanks jason. Ill make some tweaks and get a new vid up on monday.. I think thats is my Full ROM. If i try to go any lower my but dips under shifting the weight forward and rounding of the limbar cud that be because of the tight hipflexors or some other kind of muscle imbalance. Bridges like supine bridges glute barbell bridge and pull throughs?

  12. I gotta try this, good post.

  13. Quote Originally Posted by machorox123 View Post
    Thanks jason. Ill make some tweaks and get a new vid up on monday.. I think thats is my Full ROM. If i try to go any lower my but dips under shifting the weight forward and rounding of the limbar cud that be because of the tight hipflexors or some other kind of muscle imbalance. Bridges like supine bridges glute barbell bridge and pull throughs?
    Those too.

    Bridges like planks.

    Your butt dipping under is due to the erector spinae being over powered by tight hamstrings (in many cases) and adductor magnus.

    Tight hip flexors don't help.

  14. ^ Genius.

  15. Thoracic mobility, and especially the ability to extend the thoracic vertebrae is important for maintaining good back posture during the dead lift and squat. Use this as an activation and mobility drill.


  16. Quote Originally Posted by ZiR RED View Post
    Thoracic mobility, and especially the ability to extend the thoracic vertebrae is important for maintaining good back posture during the dead lift and squat. Use this as an activation and mobility drill.

    Video Link: http://youtu.be/_hmt67yfb3A
    Will these help overhead squats?

    My arms come forward and hard for me to keep bar over ead

  17. Quote Originally Posted by EBF Inc View Post
    Will these help overhead squats?

    My arms come forward and hard for me to keep bar over ead
    Yes, will help your torso stay more upright and your chest higher.

    Check out this thread for some good ideas to increase mobility and stability in the shoulder girdle, which should really help you keep the centered over your body.

    http://anabolicminds.com/forum/exerc...tivations.html

  18. A little more advanced hip mobility. Once you master the cossak squat and strider, you can start adding a few exercises together to increase motor programming and make the mobility work more challenging and enjoyable.


  19. Psoas activation. I may rant about how sit ups and leg raises and all the other silly ab exercises only target the psoas; HOWEVER, many people have dysfunctional psoas ROM and strength such that they cannot do a standing single leg knee lift above 90 degrees, which in turn compromises performance. Correct it.


  20. Gluteal activation.


  21. Quote Originally Posted by ZiR RED View Post
    Psoas activation. I may rant about how sit ups and leg raises and all the other silly ab exercises only target the psoas; HOWEVER, many people have dysfunctional psoas ROM and strength such that they cannot do a standing single leg knee lift above 90 degrees, which in turn compromises performance. Correct it.

    Is it a knee lift if you bend at the knee, or do you have to keep a straight leg?
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  22. Quote Originally Posted by Torobestia View Post
    Is it a knee lift if you bend at the knee, or do you have to keep a straight leg?
    Bent knee at 90 degrees or less. Basically what you see in the exercise, except standing.

    Things to look out for are a shift in weight at the hips (they should stay level), bending of the support knee (it should stay fairly straight), or leaning backwards.

  23. I use this exercise to train the horizontal jump and to improve sprinting power, but it can also be used to activate and strengthen the glutes and hamstrings in a dynamic nature.


  24. Quote Originally Posted by ZiR RED
    Psoas activation. I may rant about how sit ups and leg raises and all the other silly ab exercises only target the psoas; HOWEVER, many people have dysfunctional psoas ROM and strength such that they cannot do a standing single leg knee lift above 90 degrees, which in turn compromises performance. Correct it.

    Video Link: http://youtu.be/NTytThAsVTo
    Just did these on an active recovery type thing at home and notice my right psoas is weaker. Kind of makes sense on my right side being worse than left on unilateral work, as well as being more susceptible to strains.

    Awesome stuff.

    Gonna work up to the one above this.

    Sent from my iPhone using Am.com
    Training Log
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  25. Quote Originally Posted by ZiR RED View Post
    I walked into the gym today and the staff member who swiped my card said "Squatting today?" To which I replied, "yes, how did you know?" He said "I saw the lifting belt" Then, after a moment of awkward deep thought he said "I feel bad for you". Politely I replied, "I feel bad you don't know the pleasure attained with deep heavy squats".

    That brings us to our activation/mobility exercise of the session. Below is a video of deep squat extension rotations. These are a great way to increase hip and adductor mobility needed for deep squatting. You also get the deep core and t-spine extensors activated that are needed to maintain a rigid posture during the squat. Getting into the position, and the squat to stands at the end are very good prior to deadlifts for increasing mobility in the hips and training the flat back posture needed during heavy deads.

    YouTube Link: http://www.youtube.com/watch?v=zs5O_s9qV7I&feature=yo utu.be
    So I have been trying to get into this position and have been having trouble balancing my weight as well as I feel right knee pain. I have checked my knee with various test and even went to visit a physical therapist who says there is nothing wrong. Are there any other reasons you could think of that may be causing for me to be unable to do this exercise. I enjoy the videos you post and feel as though they are extremely beneficial. I'm just becoming frustrated with the fact that I'm unable to perform this exercise. Any suggestions will be appreciated.
    http://anabolicminds.com/forum/supplement-reviews-logs/232784-rushing-into-my.html

    Competition bound 2014

  26. Quote Originally Posted by Rush954 View Post
    So I have been trying to get into this position and have been having trouble balancing my weight as well as I feel right knee pain. I have checked my knee with various test and even went to visit a physical therapist who says there is nothing wrong. Are there any other reasons you could think of that may be causing for me to be unable to do this exercise. I enjoy the videos you post and feel as though they are extremely beneficial. I'm just becoming frustrated with the fact that I'm unable to perform this exercise. Any suggestions will be appreciated.
    Where in the movement do you feel the pain? How far into the ROM. What is happening with your weight, do you feel like you are going to fall forward or backward? Lack of ankle mobility is often an issue when getting into a deep squat. How does your knee track, in the direction of the toes or inward? You might also have a tight hip capsule, or lack of internal rotation ROM.

  27. Quote Originally Posted by ZiR RED View Post

    Where in the movement do you feel the pain? How far into the ROM. What is happening with your weight, do you feel like you are going to fall forward or backward? Lack of ankle mobility is often an issue when getting into a deep squat. How does your knee track, in the direction of the toes or inward? You might also have a tight hip capsule, or lack of internal rotation ROM.
    I get close to parallel to the ground and my right knee starts to hurt. My knees go towards my toes. I also feel like I'm falling backward. I will try to upload a video so you can see.
    http://anabolicminds.com/forum/supplement-reviews-logs/232784-rushing-into-my.html

    Competition bound 2014

  28. Great videos Zir red. I would probably do some ankle mobility drills as well. Or do you have those?

  29. Thanks Anoop. I do them, but I haven't recorded any yet. Good idea!

  30. awesome vids, I need to do more of these..sitting most of my day is killing my hips :/
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