If you ever get knee pain while squatting, check out the short video I made for you below. Implement and practice the technique you learn. And let me know how it goes – I think it’ll help you a lot:
How to Squat Without Knee Pain
Today I have a basic tip for you to help you stop knee pain while you are squatting.
This is a really basic tip but you’d be very surprised as to how many people who have actually been squatting and working out regularly (even for years!) still make this mistake when they come into our bootcamps. I’d say that a good 50% of people (at least) that come through our doors are conditioned to squat the wrong way. It’s one of the big things that leads to knee pain when people are squatting.
Let me show you first what a good quality squat is going to look like. I’m going to use a kettlebell here – I’m doing a goblet squat. So my quality squat – I set the hips back, and all of the weight is going back onto my hips. Watch my knees – they aren’t really coming forward much, if it at all during the movement.
I’m using a box and that’s a great way to do this exercise and teach yourself how to do it the right way. What a lot of people do is they’ll initiate the movement with their knees. This ends up putting all of the stress on the knees. Now you can see that my heels are coming up and even if they don’t I still don’t want to push the knees forward and squat this way. It’s actually kind of hard for me to do it incorrectly because I’m so conditioned to do it the other way.
The difference is that hips back first is correct and hips and knees forward first and then hips back a little bit at the bottom is incorrect.
So if you are having this problem what I suggest that you do to fix this is get a box or bench. Grab a kettlebell (or do bodyweight only) and you are going to drop your hips back and sit back, like you are sitting on a box.
That’s a really simple tip to help you correct your squat form and to help fix any knee pain that you might be having when you’re squatting.
There’s one more thing I want to mention before I leave is that one of my friends, Rick Kaselj, has a “Fix My Knee Pain” program. It’s a whole course on how to fix your knee pain and this is one tip that he mentions in there. This is a really basic thing and I’ve been doing it for a long time but the way he articulates it and reinforced the concept (and a bunch of other concepts) is really good and inspired me to make this video. It also made me want to go back and revisit a lot of these basic things in terms of preventing and fixing knee pain with a lot of my clients. If you are interested, check out the link below!