Thursday, November 3, 2005

Weight training, bodybuilding, Are Squats bad for the knees

Are Squats bad for the knees?
Yes and No!

If a squat is done right it is good for the knee. If the squat is done wrong it is very bad for the knee.

Squats are one of the best exercises for an athlete. You do not have to be a weight lifting pro, into powerlifting, or even bodybuilding, to benefit from squats. A proper strength training program will include squats. If you want to gain muscle, gain weight or build muscle not just in the legs but the entire body, do squats.
Far too many weight lifting programs do not include this critical exercise as part of their strength training regiment when trying to build muscle, gain weight, and gain muscle. Weight lifters often cite that the squat is bad for the knees.

It does not matter if you are a bodybuilder, a powerlifter or a ballerina, you need to do squats. But they have to be done safely and properly to maintain all their benefits.

Squats can be bad for the knee
In sports, knee problems are common, but squatting is not the primary culprit. In fact the lack of squatting could be the blame. Within the bodybuilding world knee problems are mainly a result of improper squatting. There is hope. Proper squatting can reduce and prevent many of theses common knee problems.

Proper Shoes
All the weight and force of a squat is between the floor and your shoes. I have seen many athletes train in running shoes. They are not made for squats they are made for running. They are too high and angled to be used for squats. They lack adequate longitudinal or transverse stability. Many weight training athletes develop a tendency to Supinate, a caving in forcing the knees inward. A bodybuilder squatting with knees together can lead to a strain on the medial collateral ligaments, excessive shear force on the meniscus, and improper patellar tracking. The opposite can also happen. The feet can roll to the outside and pronate pushing your knees out to the side.

Get a flat low shoe like a wrestling shoe. Some people will even squat bare foot.

Knee Wraps

Knee wraps are always seen on competitive powerlifters for good reason. Properly used wraps can significantly improve knee safety for heavy squats. If you are healthy never use support gear such as wraps and belts for sub maximal weight training. If weight training with weights under 85 percent of your max no wraps should be used. Wraps absorb stress and if used all the time the tissues of the knee do not do any work and never get stronger.

Stance Variables Affecting Knee Health
Whenever you squat, hack squat, or leg press, your foot position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints. Although each individual must determine their own best stance exercise per exercise based on their own body types such as height, the following variables must be taken into consideration:

1. feet are pointing slightly outward. They should NEVER point straight ahead.
2. do not allow the knees to extend beyond your feet. The further your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament.
3. knees point in the same direction your feet are pointing. Because of weak quads, many lifters inadvertently turn their knees inward during the ascent, placing great stress on the medial ligaments of the knee.
4. put your feet in a position where they can generate the greatest opposing force to the weight the athletic position. Your legs should be about shoulder width apart or a little wider
5. Warm up thoroughly before squatting. Your muscles and other tissues of the knee joint LOVE warmth! Remember the analogy, cold taffy breaks, warm taffy doesn't.
6. Maintain reasonable flexibility in the joints of your lower extremities and back. Many knee injuries can be traced back to poor position resulting from inflexibility.

Once set in the stance, keep your feet "nailed down" for the duration of the set. Many people "fidget" with their feet and toes between reps which can cause a variety of problems ranging from a break in concentration to a loss of balance - and attendant stress on your knees.

the squat

Position the bar on your traps, not up on your neck and that you are centred under the bar.

The Descent
For the eccentric portion of the squat start by taking a deep breathe and keep abs tight. With a straight back push you but back and sit like you would if your were going to sit in a chair. Try to keep the bar in line with your ankles, and do not let your knees go beyond your feet.
When you get to the bottom, the position where, the insertion of femur into the hip is lower than the top of your knee. Do not stop before this point. If you do, you are robbing yourself of the hardest and most productive part of the movement. Stopping before this point can lead to injures because people can put more weight on and they are not strong enough to handle.

The Ascent
Do not bounce back up. Push through the heals ensuring all the weight remains on the heels of your feet, and not on the balls. Your feet should remain flat on the floor. The heel should not come off the floor. If you find your heel coming up, you need to stretch your calves and hamstrings more. Again, make sure the back is not rounded. To help with this stick you chest out as you would showing off on the beach. Push with your back and hips at the same time. Push back with your lower back muscles as if you were locking out a deadlift or hyperextenstion. Exhale on the way up.

That is it.


Squats are one of the best exercises for an athlete. You do not have to be a weight lifting pro, into powerlifting, or even bodybuilding, to benefit from squats. If you want to gain muscle, gain weight or build muscle not just in the legs but the entire body, do PROPER squats. A good squat is good for the knee.
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