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Old 01-10-2012, 01:33 PM   #9
jasonjduke
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Best way to train for squats is to train with squats.

I would stop thinking that you have errors in your form or "bad" reps or weak hamstrings - this is where the true weakness in your knees appears. Any rep made is never a bad rep. From what I see in your log you are too strong to think like this. Don't succumb to such; try replacing it with the thought that you use different form for means; such as more weight on the bar. What we think will affect our outcome much more than we can ever know.

There is no single way to squat. So there is no one particular form that is better than another, but there is a particular groove that one has - like a freeway as opposed to a side street. Some side streets have big hills that are hard as hell to climb, but the freeway is where you can open 'er up.

Sounds like you need to open 'er up.

There are many things I have noticed that seem to be true for others. We are mainly designed the same by being human with bone structure with only some minor variances. But we should never round our back on any squat - unless we are going for the gold or slaying a Dragon of Iron.

Toes pointed outward tends to drive the weight through the inside of the knee joint. Doing this generally allows us to go deeper. Feet parallel moves the weight onto the outer thigh and hip, but generally doesn't allow a deep squat.

Wide stance, of course, does the same. Although doing deep ones will move much extra weight into the lower back so that your knees won't wear out as fast. A shoulder width and narrow stance may make your upper body come forward and put nearly all the weight onto the lower back and remove much of the weight from the knee.

Therefore: shoulder width stance with parallel feet removes nearly all stress from the knee. But, alas, you may be only be able to squat to above parallel or if we have the particular leverages to parallel and maybe even below parallel.

I shall digress momentarily...

Having somewhat longer legs will cause one to "fold up" their legs more so that a deep (parallel and below) squat will cause more torque on the knee joint (the folding up part). This is very important to consider, for if you have long legs, squatting below parallel or even to parallel will place greater amounts of stress on the knee joint.

Back to action...

Squatting above parallel or to just plain ole parallel does not mean we are less than we could be. Nothing of the sort. We can simply prove ourselves when we find it necessary to go deep. This shoulder/close stance parallel feet squat is necessary to become more than we are. I believe it actually throws the weight down the center of the leg and directly though the center of the knee joint - where the joint is the strongest. We must train this joint here.

How?

Moderate weight (50%-70%) for good reps. Add a "light" squat day for at least 3 sets of 10-15. If you respond better to low reps than do high sets 10 sets of 3 should do a good job. Don't force yourself to go deep - never ever round your back on these. Just find that groove and pump the blood and oxygen through. Fatigue them legs a good amount so that all the muscles scream in unison like an army marching in ordered step. When the time comes you may, of course, "Cry havoc and let slip the dogs of war!"

You don't have to tell people about these, as they really don't count anyway - do they?

Find your freeway and simply open er' up and she will stay clean and lubed for performance when you need her.

Last edited by jasonjduke; 01-10-2012 at 01:40 PM.
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