Overhead squats and your knees

[CliffA74]

I worked overhead squats last night, and really enjoyed the beating. My midsection lit up, and my shoulders loved the isometric burn.
But, where the heck do you put your knees?
It was nigh unto impossible to get my knees behind my toes. I kept going for a wider and wider stance, to no avail. All of the weight from the bar was behind my knees, above my hips. (Or at least, that's what I was trying for)

My Creaky Knee was creakier this morning after my run. It might be related, might not. It's called The Creaky Knee for a reason. (Torn meniscus)

I attempted a "search" here on the site, but got lost in the 300+ entries, mostly involving the workout journals.

Thanks,
Cliff

[minime]

knees behind your toes?

I think it is now widely accepted that the 'keep your knees behind your toes' mentality is pretty old school?

When squatting it is natural for the knees to track over the toes.

http://totalphysiqueonline.com/wordp...head-squat.jpg

[Firehawk]

I can just tell you what I 'feel' when I do squats. If I try to sit way back, I feel much less stress on my knees and much more stress on my hamstrings/glutes than when I squat straight up and down. I can really 'feel' something going on in my knees when they travel a little past my toes. That's just me though, and from my experiences.

I also jog regularly now and I weigh 230lbs so that could be contributing to why my knees bother me sometimes.

Cliff, I believe you will eventually answer your own question on this one. If you are relatively new to overhead squats, you may need to improve on your hip and shoulder flexibility which, once improved, will result in a bottom position that is different from what it is now.

I highly recommend doing overhead squats with a PVC pipe to build muscle memory and make this discovery for yourself, free from the load that you'll eventually use.

I believe the answer will be influenced by a couple of very important factors in my opinion. First, focus on maintaining what I call a "killer" lower back arch. And second, work on having a good upper body uprightness even though you will have some forward lean with an expanded chest like you are a big gorilla in the jungle. After these have been addressed, your depth and knee position will be what your body allows for where it is at with hip and shoulder flexibility.

I hope this semi-helps you at least.

[CF-OC_gal]

Like everything there is a different protocol for OHS form depending on what you are doing, crossfit or Olympic lifts or something else. I've noticed that the torso is straighter and the bar more forward requiring more hip/ankle flexibility in O-lift squats (bottom of the snatch). You also stay on your heels more for CF.

Crossfit OHS are balanced a little further back and seem to work more within the flexibility you have since the goal repetitions over time. Some people are built to have more vertical shins than others when deep squatting.

If I recall you are a crossfitter so I would recommend watching their OHS demos for tips on what to look for on the Cf main site. I was given the tip to "pull the bar apart" for balance when the reps get harder to do. That doesn't help you with your knees at all but they will go where you are built for them to go.

Try picking a stance with your feet anywhere between hip width and shoulder width apart and try your toes forward to slightly angled out. Your knees should do anything but collapse inward.

[CliffA74]

See, this is why forums are great.
Sure, I looked up a bunch of different youtube videos on How-To___.
But real advice from real folks is priceless.

I'll remember it.

Thanks!

Cliff

[ixoyc]

depending on how narrow or wide your grip is will make it harder or easier also. its a lot easier to OH squat with a snatch grip...i've found it to be a whole lot easier if using a clean grip to look down (like tuck your chin into your throat) see link

http://farm1.static.flickr.com/104/2...de2a571046.jpg

stopping at parallel kills my knees..its an incredibly unstable position...i go all the way down and sit there...no exaggeration.

hope this helps