>Squats destroy your knees.
If you egolift, cut depth, and divebomb, yeah they will. If you progress intelligently with full ROM and controlled reps, your knees will become much stronger. Not complicated
>Full rom equals back rounding
This is false, where did you get this idea from? If you have poor ankle dorsiflexion and hip internal/external rotation this will occur, but both of those things can be improved if you work on them. Heel elevation heavily reduces both of those requirements anyway so even tall dudes with bad squatting proportions can squat ATG just fine if they elevate their heels enough. Stance is also important; if I squat with my feet touching while facing directly forward, I can't squat ATG without rounding my back and going into posterior pelvic tilt. If I squat with my normal squatting stance however, I can easily hit ATG with no back rounding, and if I use my weightlifting shoes I can actually squat ATG in anterior pelvic tilt (not something I would do with load but I can do it just fine)
Squats destroy *your* knees, because your form is shit. They literally fixed mine. Lunges, on the other hand, do the patellas what prison gang rape does to an butthole.
>Lunges, on the other hand, do the patellas what prison gang rape does to an butthole.
Probably because they make you reverse at 90 deg of knee flexion which is very stressful on the tendons/ligaments, in comparison to squats which involve greater knee flexion due to the forward tibia lean. I much prefer split squats (bulgarian or ATG) for this reason since they have greater knee flexion which is much better for your knees
>reverse hypers >Sissy squats >Face pulls
Get mogged
Hypers don't decompress the back which is essential to reversing and keeping healthy back
Most squats doesn't engage the rectus femoris since your hips are flexed and not extended leading to imbalances inside the quads
External rotation of the shoulder only trains some of the rotator muscles, with face pulls you can target all of them. They also hit your rear and side delts along with traps which strengthens the entire joint
>Hypers don't decompress the back which is essential to reversing and keeping healthy back
They do if you add weight via bar on back, since at the bottom of the movement the weight is actively decompressing your spine since it is below your hips >Most squats doesn't engage the rectus femoris since your hips are flexed and not extended leading to imbalances inside the quads
I actually agree with you here, I do weighted sissy squats twice a week and they're a great movement but they can be tough to work into initially. I think ATG split squats are a bit better for general knee health since they're easier to scale and accidentally exceeding your tissue capacity isn't as likely compared to sissy squats. I would just do both since ATG split squats do a bunch of other stuff as well (ankle mobility, hip stability, hip flexor stretch, full depth biases VMO more etc) while sissy squats target the rec fem much better >External rotation of the shoulder only trains some of the rotator muscles, with face pulls you can target all of them. They also hit your rear and side delts along with traps which strengthens the entire joint
This is semi-true (external rotations hit all the external rotators, not just some lol) but for me personally I feel like I get more out of doing powell raises (for rear delts/side delts/traps/rhomboids) on top of external rotations, because personally I feel that facepulls are trying to do multiple things at once but end up doing all of those things poorly. Might be different for other people though
No one actually cares about the bottom part of hyperextensions, it's hardest at the top.
I've had multiple issues with knees that each required either split squats or sissy squats. I find normal squats are actually bad for the knee tendons in general and should be avoided for longevity
The supraspinatus activates best when the shoulder is raised. You can do external rotations with your elbow raised though. Rotation exercises never did much for me, my shoulders turned to steel once I started doing facepulls correctly(flexing the traps and shoulders as hard as possible) and stretching/foam rolling the rotator cuff since they get tight.
>No one actually cares about the bottom part of hyperextensions, it's hardest at the top.
Yeah obviously, but you still get a spinal decompression effect at the bottom, which is highly beneficial >I find normal squats are actually bad for the knee tendons in general and should be avoided for longevity
Not from my experience, I think the issue is that people divebomb and egolift on squats which causes issues. Split squats and sissy squats are usually performed with a slower tempo and more reasonable loads due to the greater instability, but this can be applied to regular squats as well. I think split squats and sissy squats address things that normal squats don't, however regular squats are still highly beneficial for building general qualities of strength and size, and combined with other movements, they're great for the knees as well. >The supraspinatus activates best when the shoulder is raised. You can do external rotations with your elbow raised though.
This is what I actually do, but there aren't any good images of that movement so I put the side lying variation instead.
>fixes back
agree >fixes knees
Nordic curls are better in my opinion. Split squats aggravates my plantar fasciitis but are also good for knee mobility. >fixes shoulders
Any variation of external rotation works. I prefer to do them standing. >fixes mid back
Y raises.
Hits the bottom portion of your traps that is often ignored.
>fixes
There's nothing wrong with my body because I'm not a weak b***h like you.
>fixes your back
deadlift
>fixes your knees
squat
>fixes your shoulders
overhead press
Squats destroy your knees. Have fun being less mobile than ronnie coleman in your late 30s.
>Squats destroy your knees.
If you egolift, cut depth, and divebomb, yeah they will. If you progress intelligently with full ROM and controlled reps, your knees will become much stronger. Not complicated
Full rom equals back rounding
>Full rom equals back rounding
This is false, where did you get this idea from? If you have poor ankle dorsiflexion and hip internal/external rotation this will occur, but both of those things can be improved if you work on them. Heel elevation heavily reduces both of those requirements anyway so even tall dudes with bad squatting proportions can squat ATG just fine if they elevate their heels enough. Stance is also important; if I squat with my feet touching while facing directly forward, I can't squat ATG without rounding my back and going into posterior pelvic tilt. If I squat with my normal squatting stance however, I can easily hit ATG with no back rounding, and if I use my weightlifting shoes I can actually squat ATG in anterior pelvic tilt (not something I would do with load but I can do it just fine)
Totally agree, I squatted just to go up in weight and totally burnt my knees out. Can't even do a pl8 without pain now.
Squats destroy *your* knees, because your form is shit. They literally fixed mine. Lunges, on the other hand, do the patellas what prison gang rape does to an butthole.
>Lunges, on the other hand, do the patellas what prison gang rape does to an butthole.
Probably because they make you reverse at 90 deg of knee flexion which is very stressful on the tendons/ligaments, in comparison to squats which involve greater knee flexion due to the forward tibia lean. I much prefer split squats (bulgarian or ATG) for this reason since they have greater knee flexion which is much better for your knees
Squats don't hurt your knees, whatever you are doing does.
>reverse hypers
>Sissy squats
>Face pulls
Get mogged
Hypers don't decompress the back which is essential to reversing and keeping healthy back
Most squats doesn't engage the rectus femoris since your hips are flexed and not extended leading to imbalances inside the quads
External rotation of the shoulder only trains some of the rotator muscles, with face pulls you can target all of them. They also hit your rear and side delts along with traps which strengthens the entire joint
>Hypers don't decompress the back which is essential to reversing and keeping healthy back
They do if you add weight via bar on back, since at the bottom of the movement the weight is actively decompressing your spine since it is below your hips
>Most squats doesn't engage the rectus femoris since your hips are flexed and not extended leading to imbalances inside the quads
I actually agree with you here, I do weighted sissy squats twice a week and they're a great movement but they can be tough to work into initially. I think ATG split squats are a bit better for general knee health since they're easier to scale and accidentally exceeding your tissue capacity isn't as likely compared to sissy squats. I would just do both since ATG split squats do a bunch of other stuff as well (ankle mobility, hip stability, hip flexor stretch, full depth biases VMO more etc) while sissy squats target the rec fem much better
>External rotation of the shoulder only trains some of the rotator muscles, with face pulls you can target all of them. They also hit your rear and side delts along with traps which strengthens the entire joint
This is semi-true (external rotations hit all the external rotators, not just some lol) but for me personally I feel like I get more out of doing powell raises (for rear delts/side delts/traps/rhomboids) on top of external rotations, because personally I feel that facepulls are trying to do multiple things at once but end up doing all of those things poorly. Might be different for other people though
No one said you couldn't do these as well moron
No one actually cares about the bottom part of hyperextensions, it's hardest at the top.
I've had multiple issues with knees that each required either split squats or sissy squats. I find normal squats are actually bad for the knee tendons in general and should be avoided for longevity
The supraspinatus activates best when the shoulder is raised. You can do external rotations with your elbow raised though. Rotation exercises never did much for me, my shoulders turned to steel once I started doing facepulls correctly(flexing the traps and shoulders as hard as possible) and stretching/foam rolling the rotator cuff since they get tight.
>No one actually cares about the bottom part of hyperextensions, it's hardest at the top.
Yeah obviously, but you still get a spinal decompression effect at the bottom, which is highly beneficial
>I find normal squats are actually bad for the knee tendons in general and should be avoided for longevity
Not from my experience, I think the issue is that people divebomb and egolift on squats which causes issues. Split squats and sissy squats are usually performed with a slower tempo and more reasonable loads due to the greater instability, but this can be applied to regular squats as well. I think split squats and sissy squats address things that normal squats don't, however regular squats are still highly beneficial for building general qualities of strength and size, and combined with other movements, they're great for the knees as well.
>The supraspinatus activates best when the shoulder is raised. You can do external rotations with your elbow raised though.
This is what I actually do, but there aren't any good images of that movement so I put the side lying variation instead.
Just deadlift, squat, and BP instead.
>fixes your knees
W..what's wrong with my knees..?
>fixes back
agree
>fixes knees
Nordic curls are better in my opinion. Split squats aggravates my plantar fasciitis but are also good for knee mobility.
>fixes shoulders
Any variation of external rotation works. I prefer to do them standing.
>fixes mid back
Y raises.
Hits the bottom portion of your traps that is often ignored.
How do I do the first one at home? I don't have a bench.