Squat Doctor Talks about Knee Knows What Strength Enthusiasts Must Know

Original author: Doctor of Squat, former world champion of Strength Lifting, 1014 pounds of squat, 523 pounds of bench press, 766 pounds of deadlift, top strength training expert

The structure of the knee joint

The knee joint is a hinged joint, like the hinge of a door, but it will be a little twisted when fully extended. The knee joint does not have a fixed axis like the hinge of a door. Its movement is a complex movement composed of a series of sliding and rotation. The axis is always changing, which may cause problems.

The rule of strength lifting says that the balanced development of leg strength, the strength of the quadriceps and biceps must be roughly equal. This can reduce shear force and biceps pull. In fact, this is just a speculation. When I won the world championship of strength lifting, the strength of the biceps was the quadriceps. 2 to 3 times the strength.

　　Sprinters' biceps femoris are also much stronger than quadriceps because biceps femoris is the most used muscle. You should pay attention to balance of strength, but you must be wary of pure inference.

　　The composition of the knee joint includes:

　　　Bone, including femur, tibia, patella,

　　Ligaments, which can be divided into two groups, 8 medial ligaments and 6 lateral ligaments.

　　Muscles, including quadriceps femoris, biceps femoris and other muscles that cause the knee joint to flex and pronate.

　　Tendon 　　Bursa (I don't know how to translate)

　　Adipose tissue (Adipose Tissue)

　　Articular Cartilage)

　　Station distance affects knee joints

　　Whether you are squatting, Huck squat, or leg lifting, squatting are important factors that determine the training effect. Although everyone must explore their best squatting distance (depending on their own anatomical characteristics, such as height and leg length, the following factors must be considered:

　　1.

　　When your feet are slightly abducted, the quadriceps can contract better. The toes should never face straight forward! If your squat distance is too wide, your adductor will help the quadriceps exert force, which will put too much pressure on the medial collateral ligament.

　　2.

　　No matter what form of Don’t let your knees exceed the toes. The more your knees exceed the toes, the greater the shear force acting on the pelvic ligament.

　　3.

　　Whether you squat or stand up, you must ensure that the knee and toes point the same. Due to insufficient strength of the quadriceps, many athletes involuntarily rotate the knees internally when standing up, causing excessive pressure on the medial ligament.

　　4.

　　Although many top bodybuilders have a narrow squats, it is actually incorrect to bulge the lateral quadriceps. You may need a lot of lower back strength or increase the shear and compression force on the knees. The best stance distance is the maximum weight you can squat (Atheletic Position).

　　5.

　　Warm thoroughly before squat. Other tissues of muscles and knee joints like to warm up!

　　6.

　　Maintain good flexibility of the lower limbs and back joints. Many knee problems can be attributed to wrong movements caused by poor flexibility.

　　7.

　　When carrying the barbell, you should be especially careful when retreating. It is best to take a step back and quickly adjust the station distance. Once you stand firm, your feet must be nailed to the ground. Many people like to move their feet between each squat, which will cause a series of problems. They may lose balance and increase the pressure on the knee joints.