Introducing a weighted bar for the best squat form

weighted squats, how to hold a barWhen you graduate from unweighted squats, or simple broom squat practice, to using a bar, the added weight and equipment involved can lead to confusion. This brief introduction will highlight the most important details of the exercise that you should always keep in mind. It may seem like there is a lot to remember, but don’t lose hope. Though it can take years to truly master squats, mastery of weighted squats is, effectively, mastery of your whole body, and the ultimate basis for conquering all your future knee problems. Continue reading

Perfecting the weighted squat: how to hold the bar

holding squat barWhen you’ve mastered unweighted squats, as covered in our previous guides, the next step in ensuring lasting healthy knees is to build your overall body strength. Correct form prevents imbalances, but to ensure the muscles are resilient to being overworked in the future (the major source of recurring trigger point and join pain problems), strengthening your muscles is the essential next step. There will come a point when your bodyweight is not enough to build strength, and the best way to add weight to your squats, for further improvements, is through lifting a bar. Continue reading

Perfecting your unweighted squat form

unweighted squat

When you’ve progressed through doing unweighted squats without pain, the next step is to work on perfecting your form. Proper form unweighted squats will really start to test your knee movements, and allow you to build up to weighted squats safely and without pain. Make sure your squats are flawless with these major points: Continue reading

Applying correct movement theories to other exercises

applying corrective exercisesThe exercises and techniques we promote to resolve knee problems are designed to change the way you move in everyday life. Nowhere is this more important than in sports and more strenuous movements that you might enjoy. For this reason, everything you do to correct your knees must be considered in context. You shouldn’t spend your time correcting patella maltracking with sissy squats in the privacy of a gym, for instance, only to go for a run with your knees pushing together. So how do you make sure that your corrective exercises are applied to your everyday life? Continue reading

How to do unweighted squats without knee pain

unweighted squatThe single most important exercise for knee strength, and for health and fitness in general, is the squat. When you reach your perfect level of fitness, you may squat to platforms as low as 12 or 13 inches, bearing incredible loads and pushing your knees about as far as your toes. When you’re suffering from patella maltracking, though, bending your knees a fraction over the foot may be excruciatingly painful. You can get around that pain by doing unweighted squats with a few minor compensations, laying the foundations for a squat without compensations later. Continue reading

How to use sissy squats to correct patella maltracking

sissy squat, kneesIf you suffer from patella maltracking, the chances are you find it difficult, and likely painful, to perform any activity that involves bending the knees. Sissy squats are all about bending your knees, and are a big step towards making that knee pain a thing of the past. They’re not a quick fix: they may take time to master, and progress may be slow, but if you were to do only one exercise to help your knees, the sissy squat could make the most difference in the long run. Why? Because they improve the balance between the muscles which pull the patella laterally and medially, specifically targeting the tracking of the patella. Continue reading

This 87-year old man can do his squats, can you?

old man squatsThe man in this photo is doing squats, standing from a chair with good form and – most importantly – no difficulty. He is 87-years old and does his squats regularly, with the mobility of a much younger person. He even trains with weighted squats. Wouldn’t you like to be able to move like that at 87-years old? Well you can. It just takes a bit of effort, and not everyone is willing to make that effort.  Continue reading

Self-treatment of patella maltracking

self-treatment patella maltrackingThe following videos were an early introduction to self-treatment for patella maltracking, filmed in my private gym, under the earlier LiftAge brand. In spite of the low production values, the advice in these guides has already helped dozens of people, internationally, to resolve lasting issues with patella maltracking and knee problems in general. If you would like help with knee pain relief, these videos are an excellent place to start, and will be updated in the near future: Continue reading