I have lost 35 lbs over the last few months , mainly because I have stopped eating donuts and Cherry turnovers every day Pants size went from a 42 to a 38 down to 193 this morning .

I got 15:02 the last round of thrusters is what killed me.

I got 15:02 the last round of thrusters is what killed me.

They all killed me lol. My legs and shoulders are so freaking sore today.

I was very good on my diet and exercise program last week. Currently drinking an EAS AdvantEdge Carb Control Shake with an expiration date of January 2014. They are so bad tasting to begin with - I'm not sure how to tell if it has gone "bad". I guess this will be more evident in a few days.

Goal one reached today.......down 50 lbs per the same scale used for every weigh in...at the gym. Down 7 inches in the waist....

 

Goal 2 is 13 lbs and 1 inch of waist away......then it is all about maintaining....

Need some help from some of you advanced lifters... I've been trying to mix in squats and I can't for the life of me get the form down without hurting my knees.

 

This video I have found recently is the only way that doesn't kill my knees.

 

 

Any advice would be appreciated. I'm not even adding weight at this point. The last thing I want is knee issues slowing me down. Just want something extra to mix in at times.

Need some help from some of you advanced lifters... I've been trying to mix in squats and I can't for the life of me get the form down without hurting my knees.

 

This video I have found recently is the only way that doesn't kill my knees.

 

 

Any advice would be appreciated. I'm not even adding weight at this point. The last thing I want is knee issues slowing me down. Just want something extra to mix in at times.

 

Cant open the video. Have you ever tried front squat in a smith rack. Key is to not let your knees come out over your toes. As effective as squats are they are one of the most dangerous lifts performed in the gym. Be careful

Cant open the video. Have you ever tried front squat in a smith rack. Key is to not let your knees come out over your toes. As effective as squats are they are one of the most dangerous lifts performed in the gym. Be careful

 

This is problem I keep having. Each person I talk to say a different thing. I've seen people say it's OK to go a little past.

This is problem I keep having. Each person I talk to say a different thing. I've seen people say it's OK to go a little past.[/QUOTE]

 

Since you're having issues, I'd say it's not ok.

Since you're having issues, I'd say it's not ok.

I don't do it that way because they all hurt. It hurts less when my knees go past a little bit.

I'd need to see a video of your squat to give you any actual breakdown of what you're doing right, wrong and how to help improve.

I don't do it that way because they all hurt. It hurts less when my knees go past a little bit.

 

Yeah its not easy. Think of your knees coming out over your toes as a skier would getting over the tips of his skis. All kinds of form issues. There are all kinds of alternatives to free weight squats. I'd look into those. BTW where is the pain? Patellar?

Knees tracking past the toes in the squat is safe. If your heels remain on the ground and you have the dorsiflexion ROM in your ankles to achieve a good bottom position it is a perfectly fine movement.

 

The majority of people squat incorrectly, that is why they have pain.

First, don't front squat in a smith rack. As a matter of fact don't much of anything in a smith rack. Maybe some shrugs, other than that they make a nice coat hanger.

 

Second, as JCVD said, there is nothing wrong with knees tracking over your toes. A perfect example is look at olympic lifters catching a snatch or clean in the bottom. There are some with their knees a dang near a foot in front of their toes. It all depends on flexibility.

 

Hammer, a couple of things to watch is that....

1. Your going deep enough. There is a huge misconception that squatting deep hurts your knees. The fact is stop shallow is much harder on your knees. If your not going deep enough you are essentially using your knees to stop the weight and reverse direction. By squatting below parallel your using your hammies and quads to move the weight, the knees are simply a hinge.

2. Don't let your knees track out too far or collapse in. Take your stance, about shoulder width, point feet out about 30ish degrees (I typically go a little less), and let your knees track over your feet or slightly outside feet.

 

The only other tip without seeing a video of your squatting is invest in some good knee sleeves. I have tendonitis in my knees and can't squat much without my sleeves.

 

Go watch the video in post #67 of this thread. It is one of the best I've seen at showing the different variations of squatting. He describes a high bar squat and a low bar. If you have the shoulder flexibility to low bar squat do it.

For the most part I have been getting four days a week in, but have not gained any strength.

 

Being the copper fit sleeves have helped with the knee pains, I have purchased the elbow sleeves and they too seem to be working.