You know when you do a full squat and you can bounce up at the bottom? Is that ok? cuz my knees are hurting and grinding lately.
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Is it ok to bounce at the bottom of a full squat? My knees are hurting..
- Thread starter realworksuks
- Start date
Bounce as in exploding upwards quickly?
I don't know how fast you actually go up, but in general I think it's okay. Maybe the weight you are lifting is going up faster then your knees ligaments and tendons can strengthen? Do you also work out the posterior chain separately (hams, glutes)? There could be an imbalance between quads and hamstrings causing stress on the knees. Try going slower and seeing if that helps. I don't really know the answer but I'm just speculating possible reasons
I don't know how fast you actually go up, but in general I think it's okay. Maybe the weight you are lifting is going up faster then your knees ligaments and tendons can strengthen? Do you also work out the posterior chain separately (hams, glutes)? There could be an imbalance between quads and hamstrings causing stress on the knees. Try going slower and seeing if that helps. I don't really know the answer but I'm just speculating possible reasons
As with most any other lift (power/Olympic lifts excluded), when you are bouncing you are cheating the exercise. Essentially you are forcing your connective tissue take over the majority of the load, work that you should be forcing your muscles to do in order to work them to exhaustion, properly through a whole movement. Your ligaments and tendons get plenty of exposure to exercise when done properly, and bouncing like that is only going to end up doing a lot more harm then good.
It is not a good thing to place that kind of strain on your need joint. The joint, while capable of coping with that kind of stress on a limited basis, was not meant to do so on a regular basis, especially with the added weight. It is very likely that this is part of the reason your knees are hurting you right now.
Your best bet is to give your knees some time off, along the lines of a week or two. And that doesn't mean moving to extension/flexion machines, they can often be pretty hard on the knees as well. If you plan on continuing to work your legs, do so with slow, controlled knee bend squats or lunges with less weight until your knees are feeling better on a permanent basis. After that, maintain a better squatting form, limiting yourself to a slow, controlled knee bend that does rely on a bounce.
It is not a good thing to place that kind of strain on your need joint. The joint, while capable of coping with that kind of stress on a limited basis, was not meant to do so on a regular basis, especially with the added weight. It is very likely that this is part of the reason your knees are hurting you right now.
Your best bet is to give your knees some time off, along the lines of a week or two. And that doesn't mean moving to extension/flexion machines, they can often be pretty hard on the knees as well. If you plan on continuing to work your legs, do so with slow, controlled knee bend squats or lunges with less weight until your knees are feeling better on a permanent basis. After that, maintain a better squatting form, limiting yourself to a slow, controlled knee bend that does rely on a bounce.
As with most any other lift (power/Olympic lifts excluded), when you are bouncing you are cheating the exercise. Essentially you are forcing your connective tissue take over the majority of the load, work that you should be forcing your muscles to do in order to work them to exhaustion, properly through a whole movement. Your ligaments and tendons get plenty of exposure to exercise when done properly, and bouncing like that is only going to end up doing a lot more harm then good.
It is not a good thing to place that kind of strain on your need joint. The joint, while capable of coping with that kind of stress on a limited basis, was not meant to do so on a regular basis, especially with the added weight. It is very likely that this is part of the reason your knees are hurting you right now.
Your best bet is to give your knees some time off, along the lines of a week or two. And that doesn't mean moving to extension/flexion machines, they can often be pretty hard on the knees as well. If you plan on continuing to work your legs, do so with slow, controlled knee bend squats or lunges with less weight until your knees are feeling better on a permanent basis. After that, maintain a better squatting form, limiting yourself to a slow, controlled knee bend that does rely on a bounce.
That sounds like some good advice. I have always bounced on my squat like this, but it only started hurting after I used the smithmachine to squat once a couple weeks ago... I was really angry and lifting very heavy and fast.
When I saw you squat in your vids it looked like your feet were too wide. For an atg squat anyway.
This is what it should look like. I have a very narrow stance when I full squat at 5'11". Like, my feet barely pass the smooth part of the middle part of the bar. When I was trying to pwoer squat and didn't know wtf I was doing, I used a wider stance and tried to go as low as possible. My knees ended up in pain and were clicking for a bit. Oly lifters somewhat bounce out of the bottom. I often have a slight bounce just because the momentum of my glutes when they hit my calves. No matter how much you control the decent, you will still have a slight degree of bouncing. Unless you completely rest at the bottom position, which you should be able to achieve in an atg squat.
This is what it should look like. I have a very narrow stance when I full squat at 5'11". Like, my feet barely pass the smooth part of the middle part of the bar. When I was trying to pwoer squat and didn't know wtf I was doing, I used a wider stance and tried to go as low as possible. My knees ended up in pain and were clicking for a bit. Oly lifters somewhat bounce out of the bottom. I often have a slight bounce just because the momentum of my glutes when they hit my calves. No matter how much you control the decent, you will still have a slight degree of bouncing. Unless you completely rest at the bottom position, which you should be able to achieve in an atg squat.