Sumo DL's & Box Squats.

[H_T_]

i've been having pretty chronic knee pain lately. and have read/been told if i widen my stances, it could help alleviate this pain.

on sumo's, are they as beneficial as regular pulls? do they "target" any different area? my hips and inner thighs are often in pain several days after a workout.
box squats, how low of a box, how wide of a stance? is it possible to go low with a wide stance?

 

[Czar87]

Box squats are good to go when you have a knee pain. Box should be atleast paraller or better yet just below. With wide stance you can go paraller, no more.

T nation has 2 great aryicles on box squats

http://www.t-nation.com/findArticle.do?article=body_120squat

Other i didnt find but this should be good to go.

 

[smokum73]

I had been suffering some pretty severe knee pain myself once I started up on the 5x5. By squatting 3 times a week it really brought out my deficiencies in thesquat. I found that by stretching more and widening my stance I was able to make the pain go away.

 

[al420]

Typically if you squat w/ an Oly stance the groin will be less in the mix. Sounds like you have a hamstring or lower back or hip flexor flexability issue...like most heavy lifters..lol. Look in the mirror and see where in your decent you loose the correct back angle. For me, if I squat in Oly shoes (raised heel) the problem is close to solved.

My Dr. has me 'rolling' on a foam roller 2x per day 7 days a week. 3 min on each glute (painful as shit), then 2 min on each hip flexor, groin, IT band, and Quad (most painful by far). I haven;t been doing it for long enough, but I think the Dr. is the man, so...

 

[H_T_]

i'm gonna go fuck around at the gym and try and find a pain free descent stance. i've been googling and searching all day for info. gonna go try out some stuff now...

 

[al420]

Let us know how it goes HT. I bet a raised heel helps a ton. Be careful about squatting wide w/ an injured groin. It will feel like a 'stretch' but you will be making things worse...at least I did.

 

[H_T_]

Let us know how it goes HT. I bet a raised heel helps a ton. Be careful about squatting wide w/ an injured groin. It will feel like a 'stretch' but you will be making things worse...at least I did.

wound up doing my usual, but took 15 minutes near the end and did a bunch of weightless wide stance squats. took quite a while experimenting with foot/knee positions to find one that felt natural. and comfortable. i think this is what i'll have to do if i want to move my numbers to the next level.

 

[Czar87]

I've been doing box squats but thinking about changing to regular shoulder wide squat. But my lower back starts to round just above paraller. Should i go above paraller or will it fck up my knees ?

Al, what is foam roller good for ?

 

[blueta2]

Sumo DL's with DB's or bar?

 

[mm107]

al420: do u find the foam roller really works? i need to pick one up. i have them at the gym, but i dont use it long enough. my back is all notted up and i really need to stretch out the muscle deep in there.

HumanTarget: I deadlift sumo, when i deadlift sumo, it takes the lower back out of the equation alot. Also shortens the bar path making the lift somewhat easier since the ROM is cut down a bit. Sumo does target the LEGS/HIPS big time.

Also when i box squat we use all differert types of stances, you just need to find the best stance for yourself. Also make sure when squatting that your knees are not coming past your feet - this causes alot of knee pain. Just really need to learn to 'sit back' and 'spread the floor' with your feet. Also like al said the raised heal helps. Try putting a 2.5lb plate under your heels while squatting.

 

[blut wump]

I've been doing box squats but thinking about changing to regular shoulder wide squat. But my lower back starts to round just above paraller. Should i go above paraller or will it fck up my knees ?

Al, what is foam roller good for ?

Strengthen your abs, bro.

 

[al420]

Foam rollers are great. It is a form of ART (active release therapy) I think. Doc told me to do it so I am...