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SQUAT Foot Spacing and Toe Angle
- Thread starter musketeer
- Start date
musketeer said:Who fucking knows? I'm sick of this shit!
My knees are killing me today and I just want them to get better!
IMO 7" is rediculous. No one uses this. OLs will use shoulder width or a bit wider, roughly in whatever position they receive the clean. Knees will go beyond the toes, this is not a "horrible" thing just natural. PLs will use a wider stance with the bar lower, this will allow greater total weight to be carried and will also shift emphasis off the quads (and knees) towards the hips/back/hams.
If you are in knee pain you might find a change over to PL style squats helpful for a time. To be honest, whenever you see one of these guys you want to make sure they have significant experience in sports and sport related injuries, otherwise you get stupid recommendations and answers. Sadly for me, this is one of the first things I look for when I move to a new community although I was a bit lucky this time and I'm at what is arguably one of the best in the world. If it's in both knees can you describe the symptoms? It sounds more like an overuse issue. Another factor can be drug use, many times people gain a lot of strength on-cycle and only later suffer the tendon inflamtion and other issues coming off (tendons not strengthening at the same rate as the mucles). I don't know whether this is a factor for you or not but it's not uncommon so I figured I'd throw it out. If it does end up being overuse, you will likely have to adjust training around it (not sure how much - could be bad), use anti-inflamatories, ice is helpful.
Hope something in there helps. I've had my share of issues so I can empathize.
musketeer
New member
Thanks madcow.
When I posted I had just gotten back from the gym. Id taken 20 mins to warm-up and stretch my back, hips and legs. I'd squatted bodyweight 20 times, heels close toes almost straight; 95lbs x 10, 135 x 6 (hurt knees), lots of stretching, 185 x 6 hurt knees, 225 x 11 - terminated set (was going for 30 and my muscles were feeling great) knees were getting more unbareable with each rep.
I'd had some problems with my left knee. Some patellar tendonitis and instability that I had sorted out. The last few weeks both knees have started to flare up again. I think it's just overuse causing tendonitis again. I'll probably just leave them for a few weeks. It's tough because I stress my knees doing:
Push Press, Deadlift, squat, Bent Barbell Rows
Thants half of my routine!
When I posted I had just gotten back from the gym. Id taken 20 mins to warm-up and stretch my back, hips and legs. I'd squatted bodyweight 20 times, heels close toes almost straight; 95lbs x 10, 135 x 6 (hurt knees), lots of stretching, 185 x 6 hurt knees, 225 x 11 - terminated set (was going for 30 and my muscles were feeling great) knees were getting more unbareable with each rep.
I'd had some problems with my left knee. Some patellar tendonitis and instability that I had sorted out. The last few weeks both knees have started to flare up again. I think it's just overuse causing tendonitis again. I'll probably just leave them for a few weeks. It's tough because I stress my knees doing:
Push Press, Deadlift, squat, Bent Barbell Rows
Thants half of my routine!
musketeer
New member
Anthrax said:
Yeah, I dont do anything like developmental stretches before training, just make sure that all of the angles are a little losser. I wouldn't dream of stretching a cold muscle. I do things like hip stretches and lower back stretches to make sure that everything is in the correct alignment before I start going heavy. Sometimes if I finish a set of squats and my knees hurt I just stretch the quads out with a simple standing stretch and my knees feel a lot better.
Cheers anthrax.
I'm just really pissed because I thought that I was getting over the tendonitis and today it killed me.
My toes point slightly out. Stance is about 60" apart from heel to heel.
Body feels great in this position...
B True
Body feels great in this position...
B True
bignate73
New member
my toes go in the exact direction of my kneecaps to maintain that all joint angles are bending in the same direction. the last thing i want to do is put torque on my lower leg. i still spread the floor, but i cant have my feet parallel with such a wide hip angle (PL squat) when i OLY squat my feet are closer in, but wide enough so my pelvis has room to drop into the "bucket" so to speak. but either way there is toe flare in the direction that my femur is going, and ultimately my kneecap.
just my take on how joints should function. i understand the whole knees and toes ahead, close stance model, but under load, you have to distribute weight through the hips, thats why you can take a wide stance. so you can lift more! also bringing the adductors into it.
i can argue either sides of the coin on this situation...but again it all depends on THE GOAL.
just my take on how joints should function. i understand the whole knees and toes ahead, close stance model, but under load, you have to distribute weight through the hips, thats why you can take a wide stance. so you can lift more! also bringing the adductors into it.
i can argue either sides of the coin on this situation...but again it all depends on THE GOAL.
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