Full squats or half squats?
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I'm 180cm and 63KG (I know I'm damn light). I can squat 70kg for full squat and 140KG for half squats. I can feel that full squats really trains up my entire legs but my knee hurts squating fully. So should I half squat so that my knee wont hurt yet I get to train my legs?
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happened to me before
you need to warm up a lot before doing a full squat. I don't do half squats at all, so I cannot comment on it.
My warm ups, other than the normal stretching, I do some hard kicks to loosen the joints a bit.
Regarding knee pain, another possible reason is also muscular imbalance, which I think Macro_Simone and gala has more knowledge about it. -
If your knee hurts when full squatting, you're probably going into a knee dominant squat rather than a hip dominant squat(which is what you should be doing). Initiate the movement downwards by pushing your hips back, not by bending your knees. Imagine sitting back into an imaginary chair, not sitting down. You might benefit from some box squats to practise your form.
And the usual warmup/prehab stuff applies. You need to be doing them.
If your half squat poundages are twice your full squat, I doubt your half squat is really a half squat(90deg knee angle). Most likely you're doing a quarter squat when your femur is way above parallel. -
very correct, I was about to post that, seriously.Originally posted by galapogos:If your knee hurts when full squatting, you're probably going into a knee dominant squat rather than a hip dominant squat(which is what you should be doing). Initiate the movement downwards by pushing your hips back, not by bending your knees. Imagine sitting back into an imaginary chair, not sitting down. You might benefit from some box squats to practise your form.
And the usual warmup/prehab stuff applies. You need to be doing them.
If your half squat poundages are twice your full squat, I doubt your half squat is really a half squat(90deg knee angle). Most likely you're doing a quarter squat when your femur is way above parallel.
To make things clearer, your knee must not go over the ankle.
So how do you squat then?
You move your upper body further front while pushing your butts back.
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How can your knees not go over your ankle? That totally does not make sense.
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no matter how I try, I cannot do what you said.... And it does not obey the laws of physics leh....Originally posted by davidche:very correct, I was about to post that, seriously.
To make things clearer, your knee must not go over the ankle.
So how do you squat then?
You move your upper body further front while pushing your butts back. -
sorry should be the toes.Originally posted by eagle:no matter how I try, I cannot do what you said.... And it does not obey the laws of physics leh....
Knees shouldnt go beyond the toes. -
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That is not a squat. And knees can go beyond toes.
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That is one type of deadlift position la
The following is half squat
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Of course you can.Originally posted by galapogos:That is not a squat. And knees can go beyond toes.
Birds can fly too.
There is a higher chance of your knees getting injured if your knees goes beyond the toes. Most people know that.If your knee hurts when full squatting, you're probably going into a knee dominant squat rather than a hip dominant squat(which is what you should be doing). Initiate the movement downwards by pushing your hips back, not by bending your knees. Imagine sitting back into an imaginary chair, not sitting down. You might benefit from some box squats to practise your form.
Its amazing how you can disagree for the sake of disagreeing.
I think the bolded description(quoted from your words) is clearly demonstrated in the picture.
What i am confused is how you can call that not a squat. -
There is not an increased risk of injury allowing the knees to go in front of the feet... who on earth told you this crap.... they don't have a clue.
The is a decreased risk of injury doing a full squat over a have squat so stop being a lazy ass and full squat. -
and if that pic is your idea of a squat pattern then it explains a lot.
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But I'm doing squats using those cabled barbells which is meant for bench press. It can only be move vertically but not horizontally. My legs have to be around 70 degress (normally is 90 degress) to the ground at the beginning in order to do it through the hip dominant. My school gym have only got that cabled barbells.Originally posted by OPT:and if that pic is your idea of a squat pattern then it explains a lot. -
You are using what's called a smith machine.Originally posted by coldzero:But I'm doing squats using those cabled barbells which is meant for bench press. It can only be move vertically but not horizontally. My legs have to be around 70 degress (normally is 90 degress) to the ground at the beginning in order to do it through the hip dominant. My school gym have only got that cabled barbells.
Your so called "70kg" full squat is not 70kg at all.It probably translates to only 50kg(or less) when you switch to using the olympic bar...and you will really struggle to do the movement.
Ditch it! -
A good height for spiking and blocking. U just focus on strength training and you will be dominant in your game.Originally posted by coldzero:I'm 180cm and 63KG (I know I'm damn light). I can squat 70kg for full squat and 140KG for half squats. I can feel that full squats really trains up my entire legs but my knee hurts squating fully. So should I half squat so that my knee wont hurt yet I get to train my legs? -
How do you know I'm a volleyballer? LOL. I see myself as rather short already. T__TOriginally posted by knightlll:A good height for spiking and blocking. U just focus on strength training and you will be dominant in your game. -
last time you all argue....... rmb??Originally posted by coldzero:How do you know I'm a volleyballer? LOL. I see myself as rather short already. T__T -
Only because you did not understand what I was saying, and you do not understand what a proper full squat is. I have never said that knees must stay behind toes, so I have never agreed with you on that.Originally posted by davidche:Its amazing how you can disagree for the sake of disagreeing.
I think the bolded description(quoted from your words) is clearly demonstrated in the picture.
What i am confused is how you can call that not a squat. -
Originally posted by coldzero:How do you know I'm a volleyballer? LOL. I see myself as rather short already. T__T I have psychic power.
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btw i'm interested in what stretches you guys do before doing squats. To loosen the joints.
I do knee rotations, hip twists, stretch the quads and the hams alil. Any comments? -
SMFR on plantar fascia, calves, IT band, quads
Stretch calves, glutes, hamstrings
Mobilize hip, ankle
Activate glute min/med/max -
The "warmup" should be specific to yourself.
Everyone has their own unique muscle imbalances, postural distortions, ect.... your program should reflect this. -
okay i'm blurry. can someone kindly post a picture of a correct full squat?
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Go to youtube. Search for any competition olympic clean or snatch. That's how the depth looks like.