Is this a problem?

Stick to training related posts.

Moderators: Dux, seeahill

Post Reply
User avatar
SubClaw
Top
Posts: 1703
Joined: Sun Dec 25, 2011 5:01 pm

Is this a problem?

Post by SubClaw » Tue Feb 14, 2017 1:04 pm

Someone pointed out to me that my knees tend to flare out a bit while 'hinging' (doing cleans and RDL's mostly). I always thought that knees caving in was the thing to avoid, but I'm not so sure about this.

Image

Am I doing anything wrong here or it's just the way I hinge?

User avatar
Shafpocalypse Now
Lifetime IGer
Posts: 21061
Joined: Fri Feb 04, 2005 11:26 pm

Re: Is this a problem?

Post by Shafpocalypse Now » Tue Feb 14, 2017 3:42 pm

do your knees feel like you are grinding them down?

User avatar
SubClaw
Top
Posts: 1703
Joined: Sun Dec 25, 2011 5:01 pm

Re: Is this a problem?

Post by SubClaw » Tue Feb 14, 2017 4:17 pm

Shafpocalypse Now wrote:do your knees feel like you are grinding them down?
No, they feel fine. In fact they feel "less fine" when I 'hinge' pointing my toes forward (the regular way, I guess).

I squat naturally the same way: toes pointing outward and pushing my knees out in a semi-plie of sorts (same way Alan Thrall does high bar).

User avatar
syaigh
Sergeant Commanding
Posts: 5642
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

Re: Is this a problem?

Post by syaigh » Tue Feb 14, 2017 9:53 pm

Keep your knees in line with your toes. If your toes are straight, knees are straight. If toes are out, knees are out. Tricky part is making your hips line up as well. Been struggling with a few new lifters getting them to open their knees and their hips. Have to use cues like "the world is your gynecologist".
Miss Piggy wrote:Never eat more than you can lift.

User avatar
SubClaw
Top
Posts: 1703
Joined: Sun Dec 25, 2011 5:01 pm

Re: Is this a problem?

Post by SubClaw » Wed Feb 15, 2017 6:00 am

syaigh wrote:Keep your knees in line with your toes. If your toes are straight, knees are straight. If toes are out, knees are out. Tricky part is making your hips line up as well. Been struggling with a few new lifters getting them to open their knees and their hips. Have to use cues like "the world is your gynecologist".
This is the way I do it: toes and knees pointing in the same direction (hips following suit). I think (and it's a wild guess) that opening my knees improves glute activation (is there such a thing?) and makes easier to move the load. If I try to lift with my knees and toes pointing forward, I 'feel' it in my lower back (does that make sense?). Not pain, just a slight discomfort.

I strongly suspect that my natural tendency to walk like a duck (externally rotated) has everything to do with this. :-k

Spiller
Corporal
Posts: 78
Joined: Mon Oct 07, 2013 4:12 pm

Re: Is this a problem?

Post by Spiller » Thu Feb 16, 2017 2:02 am

I would say that your knees flare because your body is trying to get your knees backwards, and your body is trying to make things as easy as possible. It's possible the load is too heavy. Flaring your knees moves them posteriorly.

You feel it more in your low back because your trunk is more inclined when your knees don't flare. This is more work for your back and hamstrings.

Drop some weight on the bar and practice with correct technique.

I dig big chicks
Staff Sergeant
Posts: 381
Joined: Wed Dec 16, 2009 5:53 pm

Re: Is this a problem?

Post by I dig big chicks » Thu Feb 16, 2017 1:42 pm

Are your toes pointed out? If not, point them out and follow SYAIGH amd the other advice here. Your hips don't hinge like a door, the aren't a hinge joint.

User avatar
SubClaw
Top
Posts: 1703
Joined: Sun Dec 25, 2011 5:01 pm

Re: Is this a problem?

Post by SubClaw » Thu Feb 16, 2017 2:51 pm

Spiller wrote:I would say that your knees flare because your body is trying to get your knees backwards, and your body is trying to make things as easy as possible. It's possible the load is too heavy. Flaring your knees moves them posteriorly.

You feel it more in your low back because your trunk is more inclined when your knees don't flare. This is more work for your back and hamstrings.

Drop some weight on the bar and practice with correct technique.
I will try it and report back.

User avatar
SubClaw
Top
Posts: 1703
Joined: Sun Dec 25, 2011 5:01 pm

Re: Is this a problem?

Post by SubClaw » Thu Feb 16, 2017 2:52 pm

I dig big chicks wrote:Are your toes pointed out? If not, point them out and follow SYAIGH amd the other advice here. Your hips don't hinge like a door, the aren't a hinge joint.

Yes, toes, knees and, presumably hips, are pointing in the same direction.

I dig big chicks
Staff Sergeant
Posts: 381
Joined: Wed Dec 16, 2009 5:53 pm

Re: Is this a problem?

Post by I dig big chicks » Mon Feb 20, 2017 1:14 pm

SubClaw wrote:
I dig big chicks wrote:Are your toes pointed out? If not, point them out and follow SYAIGH amd the other advice here. Your hips don't hinge like a door, the aren't a hinge joint.

Yes, toes, knees and, presumably hips, are pointing in the same direction.

Post Reply