angle of knee conflict (cyndie?)

[cinza]

i look at alot of books on weight training... I do videos and I do classes.
I notice in video and class the instruction is to not squat further than 90 degrees and not let the knees go past the toes.


BUT.....
i look at all the books on weight training and I see alot of books for the more serious lifter have squats that go lower and and further... thighs touching calf even.

I have read and been told that the complete rotation of the knee cap goes further than the 90 degree......and that this rotation should be used.

Whats up?
Is the 90 degree, knees over ankles a safety precaution for women getting in shape in classes and at home and the deeper sqat for those with a trainer at hand by to confirm the correctness of form?

thanks for an explaination that integrates the conflicting info i have!

 

[Cyndie]

I think that doing squats to a maximum of ninety degrees is just good sense. I was speaking about this to another person on the forum and you have to think in terms of benefit VS risk. The knees take a lot of abuse in everyday life--there's no getting around it. We don't need to stress the joint any more than necessary. The intense weight training books you are referring to do not translate to the majority of us. They are often written by competitive body builders whose genetics do not even resemble most of the population. Also they are coming from a perspective that is so totally different from ours. They need intense muscular development from every possible angle imaginable. That means that they come up with all of these elaborate variations of exercises that just aren't necessary for us. This is one of them. Flexing the knee greater than ninety degrees starts to pull the joint apart. Save the life of your knees and avoid this variation. I think you belong to a gym don't you? Try doing squats and stationary lunges on the Smith machine with heavy weights. That will really build up your legs.
Best wishes, Cyndie

 

[cinza]

thank you Cyndie, its great to have the resources on this board!

what you say makes sense.
I do have a gym i go to ... I havent used the weight room much yet. (and wont untill i can show those guys i know what i am doing) I do love the smith machine though!


Have you heard any arguements for using the "full cycle" of the knee joint?


cinza

 

[Cyndie]

I know some people will say that the joint does flex greater than ninety degrees so why not train it that way. It is technically true that when we squat down to pick up something we bend our knees more but we also don't ordinarily have a 50 pound barbell on our back. There's a big difference between functional everyday movement and weight training. This reminds me of head rolls. Were you around for Jane Fonda? She did full neck rolls--tilting head backwards--which is a huge no-no in the fitness industry. Yes the head does make that motion naturally but we do not include it because there is no huge benefit that outweighs the risk of injury. Don't be fooled by body building advice. If deep deep squats were so fabulous Cathe would be doing them in her videos. She is not for good reason.

Take care, Cyndie

 

[cinza]

i think your logic and mine are in sync. Thanks.....


i just got my Cathe PS tapes... I expect a good education is waiting for me in the next room!