Tuesday 120124

Three rounds, 21-15-9 reps for time of:

Thruster, 115#/75#
Power clean, 115#/75#

Post time to comments.

Trey and Fran are friends now... they had their issues, but they're all good.

“I can’t squat – I have bad knees…”

Needless to say, we’ve heard this one a few times before.  We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them.  The fact is, squatting is not only excellent for strength training, it is also a fantastic exercise for both rehabilitation and for injury prevention.  The squat builds muscle, increases leg strength, increases hip felxibility and strength, and increases knee stability through strength.

On the flipside, if you only perform partial squats where the crease of the hip doesn’t sink below the depth of the knee, the majority of the force is placed on the tibia as it sinks down and forward.  As the tibia is pulled forward, the hamstrings fail to reach full stretch.  This puts the ligaments of the knee (where the quadricepts connect to the front of the tibia) in shear and often result in patellar tendonitis.

The often injured anterior cruciate ligament (ACL) works alongside the hamstrings to prevent the tibia from moving forward of the femur.  Because of this, some ACL injuries can be attributed to underdeveloped hamstrings.  By maintaining healthly hip mobility and practicing full depth squats, you can squat without any stress being placed on the ACL.  Instead, you are strengthening the posterior chain and stabilizing the knees, rehabilitating old injuries and preventing future ones.  The key is to squat correctly with proper depth.

Adapted from “Starting Strength” by Mark Rippetoe and Lon Kilgore

Comments

  1. Slaughter :

    This one looks AWESOME!

  2. Ali :

    I heart Verve programming!! Great morning class Courtney!

  3. Trina R :

    Great workout and GREAT article about knees — totally agree! The general public seems to have a misunderstanding that feeds upon itself. It all comes down to lack of proper form: of course bad form can lead to knee injury, and of course having bad form will make bad knees worse. The key is not to stop squatting, but to go back to basics and correct from there.

  4. Gabriel :

    Great info! I’ve injured my knee in the past, and while it hasn’t been an issue yet, I have been concerned that problems would resurface. This is good to know, and it gives me a renewed appreciation for squats!

  5. John :

    Funny Cross Fit article from Rock and Ice:
    http://rockandice.com/news/1780-tnb-crossfit-misfit

    And just because squats are good for me doesn’t mean I have to like them!

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