« Dumbbell bench power | Main | How to Use 'Dead squats' for Extra Power »

September 26, 2005

How to squat heavier despite trashed knees

Question: I have bad knees and I cannot squat regularly. Is there a way for me to build up my squat without squatting? And to replace the muscle building benefits of this king of exercises?

If your doctor is cool with you squatting at least once in a blue moon, there is a solution. Do what 1959 Mr. Universe Bruce Randall did. A young Marine, Randall wanted to play football for the base team and started lifting and eating. But as his size and strength grew, he lost interest in the ball game and focused on the iron. Bruce had one problem: he had suffered seven leg fractures in a bicycle accident and squatting was very hard on him. He got buried by 190, the first time he tried it!

But the jarhead did not give up. He eventually worked up to a 680-pound squat – without practicing it! But in case you got excited in anticipation of a secret routine that will mix leg presses, extensions, and other easy moves into a big squat, you have another thing coming. Mr. Universe’s substitute was at least as hard as the squat; some people would say it is even harder. It was the good morning, the exercise I have yet to see done in an average gym. Because the good morning is so similar to the power squat, the former automatically pushes up the latter.

Now run over to the squat rack before you get cold feet and give this tough exercise a shot. With the bar low on your back, set up in your usual squat stance. Take a breath into your stomach, tighten up, and push your hips back. This is very important: don’t lean forward but stick your butt out as far as possible. The latter intent is much safer for your back and enables you to put up much heavier weights.

Keep your stomach braced at all times and don’t lose your air! You can breathe, but shallow – ‘sip’ air as the late Dr. Siff would put it -– and without losing tension in your abs. Look straight ahead at all times and keep your spine straight (not to be confused with ‘vertical’). Keep your weight on your heels, your knees slightly bent, and your shins vertical, something your knees will appreciate. Keep folding until your torso is parallel to the deck or you cannot go any deeper without rounding your back. Press your feet into the floor and your traps up into the bar, and steadily straighten out.

For more information on this and related strength topics order Pavel’s Beyond Bodybuilding today

Posted by james at September 26, 2005 6:17 AM

Comments

Tyciol, It's impossible to sit back without bending your knees. Like Pavel says, sit back don't lean forward. That is really the key. As you sit back your knees will bend and you will begin to lower yourself down too. If you emphasize sitting back the weight will stay centered over your feet but you will really load up your butt and hamstrings. Much safer and recruits much bigger muscle groups than just a forward lean. -Matt

Posted by: Matt Schwartz at November 6, 2005 5:50 PM

I know the good morning is supposed to help with the lower back but how would it help the legs? Aren't they kept straight during the whole thing?

Posted by: Tyciol at October 21, 2005 11:41 PM

Post a comment




Remember Me?