Gaining Leg Strength Without Squatting
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| stephen9069 |  | Gaining Leg Strength Without Squatting | 23-11-2012 @ 20:07 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | I know that squatting is the main exercise when working legs but at the minute i have problems with my left knee and cant go heavy with the weight. The gym i currently use doest have a squat rack so i have been using a smith machine but when squatting the movement feels really unatural and seems to cause more problems with my knee rather than good. I decided tonight to start cleaning the weight up into position but as my knee is still tender im keeping the weight quite low and hammering my technique. Until (Fingers Crossed) santa pays me a visit with a nice shiney squat rack i was wondering if theres any exercises i can do that can still keep my legs gaining some strength while my knee recovers and my technique improves. | ||
| herman | | ... | 23-11-2012 @ 21:03 |
 hermit Member 3904, 988 posts | Post Edited: 23.11.2012 @ 21:05 PM by herman Depends what you mean by strength. In a broad sense just walking, up hills and up stairs will make your legs stronger in a everyday practical sort of way. But if you are talking about lifting weights type strong, then you need to apply some loading.You could leg press but I dont see how that is any different than squatting for knee stress. Might as well squat but light weights and very good form. When I injured my knee I used an exercise called "VMO dips" to rehab it. Which is essentially a single legged band resisted knee bend/lockout. If you are thinking about cleaning & front squatting, that can be more stressful on the knees than back squatting as there isnt the pull of the hamstrings to balance the stress on the knee. | ||
| stephen9069 | | ... | 23-11-2012 @ 21:09 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | herman said:Depends what you mean by strength. In a broad sense just walking, up hills and up stairs will make your legs stronger in a everyday practical sort of way. But if you are talking about lifting weights type strong, then you need to apply some loading. You could leg press but I dont see how that is any different than squatting for knee stress. Might as well squat but light weights and very good form. When I injured my knee I used an exercise called "VMO dips" to rehab it. Which is essentially a single legged band resisted knee bend/lockout. If you are thinking about cleaning & front squatting, that can be more stressful on the knees than back squatting as there isnt the pull of the hamstrings to balance the stress on the knee. I can leg press relatively pain free its mainly the squatting that seems to cause the problem im starting physio for it soon. The pain can come and go it really caused me problems a couple weeks ago walking down a slight hill. | ||
| paddymc1986 | | ... | 23-11-2012 @ 21:12 |
 dieting is not the way to go Member 1539, 5526 posts SQ 330, BP 230, DL 350910.0 kgs @ 135kgs UnEq | what's up with your knee? | ||
| stephen9069 | | ... | 23-11-2012 @ 21:17 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | I was in a car accident were another car skidded on a bend and hit me head on i damaged my right forearm and elbow, sliced through my ear and damaged my left knee and shin, iv noticed were my shin and knee got hit that theres a patch just under my knee that has no feeling in it from the impact | ||
| VanillaGorilla | | ... | 23-11-2012 @ 21:41 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | Post Edited: 23.11.2012 @ 21:43 PM by VanillaGorilla Several points.Squatting on a smith machine is generally a bad idea, due to a straight line bar path you will have far more dorsiflexion, which will feel awkward and put strain on your knees. Cleaning it and front squatting will probably put more strain on your knees than a conventional back squat. As you back squat is higher than your deadlift, chances are you don't squat to full depth, therefore putting more strain through your knee due to braking forces applied through vast med and patella tendon. Leg press may well be easier on the knees for now as putting your feet higher and wider will result in a smaller amount of flexion at the knee and greater at the hip. I wouldn't do any of the lifts mentioned above until you have seen an orthopaedic consultant or at the very least a good sports physiotherapist, as you don't even know what's wrong with your knee so have no idea what impact this will have on it. | ||
| stephen9069 | | ... | 23-11-2012 @ 21:46 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 23.11.2012 @ 21:48 PM by stephen9069 VanillaGorilla said:Several points. Squatting on a smith machine is generally a bad idea, due to a straight line bar path you will have far more dorsiflexion, which will feel.awkward and put strain on your knees. Cleaning it and front squatting will probably put more strain on your knees than a conventional back squat. As you back squat is higher than your deadlift, chances are you don't squat to full depth, therefore pjtting more.strain through your knee due to brakjng forces applied through vast med and patella tendon. Leg press may well be easier on the knees for now as putting your feet higher and wider will result in a smaller amount of flexion at the knee and greater at the hip. I wouldn't do any of the lifts mentioned above until you have seen an orthopaedic consultant or at the very least a good sports physiotherapist, as you don't even know what's wrong with your knee so have no idea what impact this will have on it. I definetly agree with the smith machine i think this has caused more pain than usual. Iv seen a doctor and he has referred me to a sports physio and if that dont work then ill be referred back to the hospital, im not sure what its called but he mentioned something along the lines of inserting a cam to see around the knee. Also mentioned something about cartiledge in the front of the knee | ||
| VanillaGorilla | | ... | 23-11-2012 @ 21:47 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Arthroscopy. I'd leave well alone until you've been seen mate. | ||
| stephen9069 | | ... | 23-11-2012 @ 21:51 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | VanillaGorilla said:Arthroscopy. I'd leave well alone until you've been seen mate. Lol perfect timing get over one injury and land another Car accident was July and its only been the last couple weeks my knee has been playing up. | ||
| Wayne_Cowdrey | | ... | 23-11-2012 @ 21:51 |
 Still got a little bit of strength Member 400, 22044 posts | Vanilla, you're a knowledgable chap. | ||
| paddymc1986 | | ... | 23-11-2012 @ 21:52 |
dieting is not the way to go Member 1539, 5526 posts SQ 330, BP 230, DL 350910.0 kgs @ 135kgs UnEq | VanillaGorilla said:Arthroscopy. I'd leave well alone until you've been seen mate. x 2 strength will come back once your healed | ||
| Wayne_Cowdrey | | ... | 23-11-2012 @ 21:55 |
Still got a little bit of strength Member 400, 22044 posts | Personally I'd find something that didn't hurt and go with that. | ||
| VanillaGorilla | | ... | 23-11-2012 @ 21:56 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Wayne_Cowdrey said:Vanilla, you're a knowledgable chap. Cheers mate, I try. I think working in the industry that involves my hobby and passion means I don't just sit back picking my ass like a lot of people do  | ||
| stephen9069 | | ... | 23-11-2012 @ 21:57 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Wayne_Cowdrey said:Personally I'd find something that didn't hurt and go with that. I can leg press, leg curl, and leg extensions but this one causes a slight tremble in my knee but no pain | ||
| stephen9069 | | ... | 23-11-2012 @ 22:01 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | VanillaGorilla said: Cheers mate, I try. I think working in the industry that involves my hobby and passion means I don't just sit back picking my ass like a lot of people do definetly appreciate the knowledge | ||