>be me, 27, 180cm, 80kg
>start SS a month ago after a lifetime of being physically inactive
>start with the empty bar, 2.5kg progression
>I figure I'm in no rush, I'll have more time to learn the lifts and proper form
>build up to a 40kg squat, knees start hurting
>at 50kg now
What the frick.
Mostly on my rest days, a random part of one of my knees starts having a dull pain that lasts for several hours. It started with the inner and outer sides (medial and lateral), but now it also includes the posterior side, basically everything but the patella. I can't see a pattern, either with the left or right knee, or the part of the knee (it's always just one knee and one side).
I've never had a (serious) knee injury, I'm neither very fat nor that old, and my weights are lmao tier. It would be bizarre that virtually all of my knee tendons are fricked. My form is far from perfect, but it's hard to believe it's so bad that 40kg starts fricking shit up. Any ideas?
Try doing lunges after squats, it's tough on the legs but might toughen up your weak knees. If your form genuinely isn't total dogshit, it's probably just your tendons getting acclimated to lifting. Unless the pain occurs when lifting or putting pressure on said tendon I wouldn't worry about it.
Thanks. I've tried also warming up a bit more, doing a set of five with an empty bar, then going up by 10kg until I reach my working weight.
>If your form genuinely isn't total dogshit
I mean it probably isn't amazing or anything, but I've read the book and I'm trying to implement it as much as possible. I'd post a video if I could figure out how to blur my face.
>Unless the pain occurs when lifting or putting pressure on said tendon
Nope, at least 12h later, or the next day.
Yes, yes, I know, not even lmao1pl8. Gotta start somewhere.
Yes, I try to follow the cues and shit for a low bar squat, use valsalva maneuver, and use hip drahve. I've also viewed videos on the topic that show it from multiple angles. Again, my form is certainly not perfect, but it's also probably not completely fricking horrendous.
>Or are you just doing what you THINK is right?
I mean, probably, but I try 🙁
If anyone knows a convenient way to blur my face, I can post a video from the side.
It's probably knee-slide. Either going too low or not setting your knees first and finishing the movement with the hips.
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAH
You went from empty bar to 50 kg squat in a month?
With proper form, it's impossible.
Man are DYEL's this moronic? If you can't squat 50kg without any training you should just do neckropes until failure. Lmao
You can go from an empty bar to 50kg in five minutes depending on your base strength, you moron. He never said the empty bar was his 5rm. He's probably still nowhere near his max for 5 reps yet
Did you actually read the book which tells you how to lift properly and without pain?
Or are U just following the program from somewhere online.
Can't remember exactly what it says but it's basically
>the bar should be kept over your midfoot the entire lift for balance and to prevent wasted effort
>This means U put the bar on your low back, on the "shelf", and it's supported by Ur rear delts
>Go wide stance with your toes pointed outwards about 30°,
>When you squat down you make sure your knees travel over your feet. You should feel your adductors, hips, ass, hams and quads burning.
>Your ass should be parallel with ur hips
Picrel is good form. GL bro and read the book again
Are you doing it properly? A low-bar squat with the form that SS teaches? With hip drive and minimal knee slide? Are you pushing your knees out so that they are over your toes? Have you exhaustively gone over your form? Over and over? Practiced at home with a broom handle in front of a mirror every day to make sure your form is exact? Or are you just doing what you THINK is right? I fricked up SS every time I tried it by doing my own version of high-bar squats which always fricked my abductors. Then I learned the proper form and had no more issues.
I'd deload a little and make sure your form is correct. Otherwise knee sleeves (not wraps) help. Also lifting shoes. Wear them knee sleeves for your warm-up, so your knees are actually warm (you are actually warming-up, right?). Something low intensity with deep knee bending to get blood to your knees on off days is good too (I like stationary bike at LOW intensity, no more than Zone 2 cardio). Also go for a walk every day.
This shit seems so autistic
I just put the weight on my shoulders, put my ass to the ground and put it back up again
I squat 2.5pl8
Squatting isn't that complicated man just do it
High bar is way easier to learn and less moronic of a movement if you aren't powerlifting
Just stretch your hips and ankles and you'll be fine
t. 205kg squat
Either your form sucks ass (80% probability) or you have some serious mobility issues.
Introduce some mobility drills on your rest days and when you are in the gym ask the guy with the most muscles to check your form. If the person gives you actual helpful feedback don't forget to thank them, you could offer to buy them a protein shake after the workout.
find out what exactly hurts and look for videos focusing on that problem? ss squat technique apparently doesnt work for you, you will either have to do some accessory lifts or squat with different form (like bar placement).
but you will have to deload or at least stop progression. your longevity will suffer elsewise
Ss is the problem, stop low bar squatting
post form or this thread is pointless.
youre definitely doing something wrong. without a doubt
Here's how it looks from the back. I think my elbows are flared a bit too much, but I can't find the "shelf" I'm supposed to rest the bar on, it sort of assumes I have any muscle back there.
1: why are you holding the bar like that
2: try going to parallel instead of ass to grass, it's easier on the joints
Like what? I'm trying to do something like
but from what I understand I should be placing the bar on my nonexistent delts. It's the closest I can get.
Nvm I didn't realize you were doing lowbar
I've never done lowbar because it looks like the bar is going to roll down and snap my arms + it looks goofy and highbar works just fine
>bar is going to roll down and snap my arms
Yeah, I felt that way at first, but you're not exerting any strength holding it in place. I assume it's even easier when you have some muscle to hold it in place.
>probably still nowhere near his max for 5 reps yet
Almost certainly I could have progressed much faster, but as I mentioned I'm in no rush and I'd rather figure out how to perform the lifts properly first. That being said, I assumed he was just trolling.
Y-you too anon
Elbow flare is not really the issue. Your grip is just waay to wide. Your knees are caving in instead of tracking with your toes, also you knees go forward as you descend and then pull back as you go below parallel. Reduce the wonky motion of the knees by making them follow the line of your toes and not squatting quite as deep. This should also reduce the pain.
Thanks anon, I'll try to reduce the grip and try to align knees with toes better.
>knees go forward as you descend and then pull back as you go below parallel
Huh, I did not notice that at all, thanks.
I mean, I get your point, but I'd rather be an overcautious moron now than risk fricking up a perfectly serviceable pair of knees, you know?
Y-you too
hey if you're in Brazil hit me up for sexo
hows your ankle mobility? try putting a plate under your heels
I can do pic related just fine with my toes being 10cm away from the wall. Supposedly that should be enough so that ankle mobility is not the limiting factor. I'll try putting plates under my heel next time just to try it out.
>leg extensions
Unfortunately, I work out at home, so no leg extensions. I already do some basic stretching, but if you have any specific recommendations that would help that would be cool.
Squat high bar, low bar is specifically for powerlifting and is way less intuitive
Doing high rep warmup sets with the bar is fine if you can't do leg extensions
Thanks anons, I've added this to the list of things I need to look out for.
>Do some yoga
Time to hit up yoga chicks I guess.
Anon, I'm trying to avoid fricking up my knees, I can't worry about my elbows at the same time.
Another thing to work on then, thanks.
Reverse Nordics, basically bodyweight leg extensions, get some bands and progress your way.
>10cm
thats not that great, I have about the same issue. two friends of mine that have great squat form can almost do half a foot from the wall
your grip is too wide, elbows too high, knees too wobbly, and probably too deep for low bar. you unrack the bar weird, you don't seem to break at the hip as the first point of movement on descent. make sure you're squeezing the glutes as soon as you want to start your ascent. you can't find the shelf on your shoulders because your grip is too wide. your legs don't even look straight when you're locked out at the top, especially first and last rep. could probably find more if I watched more.
I prefer high bar, and sometimes I alternate with front.
3000 hours in photoshop later, here's also how it looks from the side.
Looking at it, I'm also being a bit moronic when racking and unracking the weight, feels like I'm doing a bit of a good morning. I've tried the next rung on the rack, but it's too high to lift from comfortably.
;_;
Show pussy/breasts you androgenous homosexual
>androgenous
You meant androgynous, didn't you? moron
Yeah your arms are flared too much. Other than that:
Unrack the bar in two motions. Position it on your back while it's still in the supports and then stand up. Come to a complete stop. Only then take a few steps back.
Also take a deep breath between reps to brace better, looks like you're breathing very shallow
Thanks, I'll try that. I actually breathe deeply for valsalva, but it looks shallower due to the shirt. and angle.
But I want to look like a t-rex anon...
Is the video sped up? I say that about breathing because you don't take long at all between reps, I would say you need to slow it way down. Also only breathe out and in between reps not on the way up or down if you are doing that. But find what works for you. Good luck
Oh, sorry I misunderstood what you meant. Reps 1-4 were all the same breath (the one I take at 0:14) as I didn't feel the need for air, the weight is not that heavy. I only exhaled and inhaled again in the pause before the fifth rep. Admittedly that was a shallow breath.
Your bar is too high on your back and your body too upright. Check SS videos.
Stuff like this makes me feel lucky knowing I trained like a moron doing 5x5 as close to failure as humanly possible every time with barely any warmup and no assistance exercises up to a 3.5plate squat with no pain
>start SS
No refunds.
Holy shit, IST has become so moronic. These responses are all so braindead. Just deload, and focus on form. If it hurts, you're doing it wrong, or you're doing too much weight for your body. Remember that your muscles and tendons don't grow and heal at the same rate. Just because your quads can lift the weight doesn't mean your body can lift the weight.
>it hurts
>better add 10kg and pray
>too much weight for your body
>deload at 100lbs
>muh vague focus on form, nothing to add despite a video of a moron being moronic
>muh "add 10kg" without reading the weight increments
>call others moronic
homie look at the speed of the bar. The amount of weight is not the issue.
>deload and focus on form
>50kg
Tell me you can't even squat 3 plates without telling me
Black person, just push through it
you don't have shit form and you're not using heavyweights, so most likely it's nothing
you barely just started lifting (not really since you're not even using working weight yet) so your body is still adapting, keep going and if in, let's say, 6 months you still have the same pain then go to a doctor and get checked
The thing that everyone missed is that SS has you squatting your maximum 3x a week. It's just too much, that's why your knee tendons hurt.
Enjoy the program.
3x/week squats are fine, just nut up
higher frequency training on a lift is the best way to get better at it
SS is a shitty program (mostly because low bar is stupid and rip is a moron) but squatting often is not the problem
Going from sedentary with 0 muscle to an exercise that only works 2 quad heads for low reps is a recipe for pain. Throw in leg extensions for sets of 10-15 and do your stretching which should resolve the issue by 80%
If ur knees hurt they weak
Strengthen with one leg squats touching ur heal to the floor, elevated. Also stop putting the pressure in your heels
SS a month ago after a lifetime of being physically inactive
There's your problem. Your everything is super tight and fricked. Get into stretching your body. Do some yoga.
t. 29 year old with your stats that started gym in may and am now at 70kg squat.
Do Zercher squats instead. They are superior for the real world TM and don't require a rack. Any weight you have to use a rack for and cant clean yourself is fake strength. Might as well use a machine