What Lifters with Bad Knees Get Wrong About Squatting

Here are nine squat tips that apply to everyone, but they especially apply to those of you with grumpy knees. We’ve also provided a number of short videos to help with some of these tips.

1. Bar Position
Get the bar below your traps – sitting on the nice shelf provided by your bunched up delts. This is because . . . 

2. Lean Over
. . . you’re going to consciously lean over and point your chest at the floor as you start your descent. To facilitate this . . . 

3. Hips Back
. . . you’re going to simultaneously reach backward with your hips. You squat with your knees and hips, of course, and we want to squat in such a way that we ask each joint to do its respective share of the work. The hips are larger and surrounded by more muscle mass than your knees, so reach back with your hips. In doing so, you take some of the load off the knees and shift it to the larger and stronger hips.

4. Stance and Knee Direction
Take a stance with your heels at roughly shoulder width and point your toes out about 30 degrees. You’ve now set up your toes as arrows for your knees, and with this in mind, make your knees travel in the direction of your toes (i.e., forward and out). Getting the knees out makes depth easier to achieve and also avoids any twisting of the knee.

5. Forward Knee Position
Your knees will travel forward (and out) in the direction of your toes, and about one half to one third of the way into your descent, you’re going to stop the knees roughly above your toes (possibly a half inch or so farther forward for those of you with longer femurs).

Your knees keep bending, of course, but you block the forward travel at this point.

Tip #8 will help with this, as will the video below.

6. Give Your Knees a Hug
Get yourself a pair of knee sleeves.

Knee sleeves provide a nice, warm hug for your knees, and the warmth and compression provided by a 7 mm pair of knee sleeves makes for a wonderful sensation.

Below are links to a few knee sleeve options that are popular with a number of our members at Testify:

• Rehband knee sleeves (my personal knee sleeves)

• Stoic knee sleeves

• Iron Bull knee sleeves

7. Shoes
Get yourself a decent pair of lifting shoes and stop lifting in your squishy Chucks or running shoes.

The most important feature of a lifting shoe is the noncompressible sole and thus the very stable base it provides. This permits efficient force transfer between you and the floor and allows you to better execute the technical aspects that you’re working on, e.g., knee position, hips back, etc.

Below are some of the shoe recommendations and links we usually send to new members as a starting point for shopping:

• Nike Romaleos 4

• Inov-8 Fastlift 360

• VS Athletics Weightlifting Shoe

• Adidas Adipower

• Do-Win Lifting Shoes

8. TUBOW
A TUBOW provides excellent cueing for knee position – both lateral and in terms of setting the knees’ forward position. Because it fixes the knee position, it forces the correct hip position and back angle as well.

A video is highly useful here, so check out the one below:

9. Get a Coach
You can work on all of these things on your own, but you will fix them far faster working with a good coach. Many things that often take weeks or months to address on your own can be fixed in a single coaching session, and we see this all the time.

We’d love to work with you – whether locally or remotely – but if that’s not in the cards, I’d recommend seeking out a Starting Strength Coach (SSC) to help you improve your squat. Click here if you’re interested in working with us or click here for the link to the SSC directory.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The Squat: Hips and Knees Together!

For heaven’s sake . . . don’t do this.

(A Blast from the Past article originally posted on 09/17/21)

A problem that sometimes shows up in the squat is that of breaking at the hips first; in other words, instead of bending the hips and knees at the same time as we start to descend in the squat (which is what we want to happen), a lifter makes the mistake of breaking (i.e., bending) at the hips first followed by bending the knees. Let’s solve this problem.

A) Becky correctly initiates her descent by bending the hips and knees simultaneously.

In a correctly executed squat, the hips and knees will start to bend at the same time. As Becky shows in Figure A, her hips travel backward at the same time her knees travel forward and outward (i.e., in the direction of her toes) - this is what we would like to see, and this allows Becky to maintain her balance over the middle of her foot.

B) Becky incorrectly initiates her descent by bending at the hips first. Becky is exaggerating the error in the image on the left, but it tends to be a bit more subtle as Becky demonstrates in the image on the right (note that her hips have begun reaching back while her knees seem frozen in place).

In contrast, in Figure B, you can see Becky incorrectly initiating her descent by reaching back with her hips - which is correct - but she’s not forcing her knees to simultaneously move forward and out early in the descent.

This error is usually accompanied by the knees moving too far forward as the lifter reaches the bottom of her squat as well.

If you notice that you tend to break at the hips first, the simplest approach is to cue yourself, “Hips and knees at the same time” or “Hips and knees together.” Not surprisingly, the first approach is to cue yourself to do exactly what it is that you want to do.

However, if that approach doesn’t work, you can use an overcue and tell yourself to go “knees first” - in other words, you’re cueing yourself to shove your knees forward and out before you reach back with your hips. This overcue (like all overcues) is a bit of a lie as we actually want the motion of the hips and knees to be simultaneous, but it can be a potentially useful lie if it does the job and fixes the problem.

If those cues don’t work, go ahead and break out a TUBOW (Terribly Useful Block Of Wood) or two and make sure that your knees touch the TUBOWs about one-third to one-half of the way into your descent. If you’ve never used a TUBOW before, check out our video on that topic - TUBOW: The Portable Squat Coach - which is also included in this article.

Becky breaks out the TUBOWs.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Enter the TUBOW

(A Blast from the Past article originally posted on 11/20/18)

What on earth is a TUBOW?
So glad you asked! A TUBOW is a Terribly Useful Block Of Wood. Many of you have seen us use 2-foot lengths of 4 x 4 lumber when people squat from time to time - these are TUBOWs.

Why would one use a TUBOW?
We use TUBOWs in the squat, and there are a couple reasons we might use a TUBOW. The most common use is to fix the knee's forward position on the way down.

becky’s knees are so far forward that parker refuses to watch.

Two common errors that we see when people squat is either (a) the lifter's knees travel forward all the way down, or (b) the knees travel forward at the bottom of the squat.

We would like to see the knee establish its final forward position about 1/3 to 1/2 of the way into the descent of the squat, and touching the TUBOW with the knee at this point provides excellent tactile feedback as to whether or not the lifter is doing that correctly. If the lifter accidentally knocks the TUBOW over, it provides excellent negative feedback that the knee has traveled too far forward.

becky touches her knees lightly to the tubow during the descent.

Another use of the TUBOW is to fix the knee's lateral position in the squat, i.e., is the lifter shoving the knees out (to the side) far enough, or perhaps even too far? The TUBOW gives the lifter something concrete (well, lumber, actually) to aim for, and very often, this will help solve the issue.

One of the great side effects of fixing the knee position is that it will often fix the back angle in the squat as well. If the lifter's knees can only travel "so far" forward on the descent, then the hips will have to travel backward (since your hips and knees are connected by your femurs . . . you know . . . the leg bone). If the hips have to travel backward, the lifter will have to lean over during the descent to avoid falling over backward and stay balanced on the midfoot, and that leaned over position is precisely what we want in the low bar squat. Pretty awesome.

Are you one of those people who is deeply, intensely, spiritually, emotionally, and morally opposed to using the TUBOWs? If so, you're probably the type of person whose squat would benefit most from using them. And if your squat benefits, then you benefit, because you'll get stronger - faster.

Where do I get a TUBOW?
You can go to your nearest lumber supply store and get a 4 x 4 (and they'll often cut it to size for you), but if you'd rather just order a 2 foot section of 4 x 4 online and have it show up at your front door, then just click here.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

The Squat: Hips and Knees Together!

For heaven’s sake . . . don’t do this.

(A Blast from the Past article originally posted on 09/17/21)

A problem that sometimes shows up in the squat is that of breaking at the hips first; in other words, instead of bending the hips and knees at the same time as we start to descend in the squat (which is what we want to happen), a lifter makes the mistake of breaking (i.e., bending) at the hips first followed by bending the knees. Let’s solve this problem.

A) Becky correctly initiates her descent by bending the hips and knees simultaneously.

In a correctly executed squat, the hips and knees will start to bend at the same time. As Becky shows in Figure A, her hips travel backward at the same time her knees travel forward and outward (i.e., in the direction of her toes) - this is what we would like to see, and this allows Becky to maintain her balance over the middle of her foot.

B) Becky incorrectly initiates her descent by bending at the hips first. Becky is exaggerating the error in the image on the left, but it tends to be a bit more subtle as Becky demonstrates in the image on the right (note that her hips have begun reaching back while her knees seem frozen in place).

In contrast, in Figure B, you can see Becky incorrectly initiating her descent by reaching back with her hips - which is correct - but she’s not forcing her knees to simultaneously move forward and out early in the descent.

This error is usually accompanied by the knees moving too far forward as the lifter reaches the bottom of her squat as well.

If you notice that you tend to break at the hips first, the simplest approach is to cue yourself, “Hips and knees at the same time” or “Hips and knees together.” Not surprisingly, the first approach is to cue yourself to do exactly what it is that you want to do.

However, if that approach doesn’t work, you can use an overcue and tell yourself to go “knees first” - in other words, you’re cueing yourself to shove your knees forward and out before you reach back with your hips. This overcue (like all overcues) is a bit of a lie as we actually want the motion of the hips and knees to be simultaneous, but it can be a potentially useful lie if it does the job and fixes the problem.

If those cues don’t work, go ahead and break out a TUBOW (Terribly Useful Block Of Wood) or two and make sure that your knees touch the TUBOWs about one-third to one-half of the way into your descent. If you’ve never used a TUBOW before, check out our video on that topic - TUBOW: The Portable Squat Coach - which is also included in this article.

Becky breaks out the TUBOWs.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Enter the TUBOW

(This article is a Blast from the Past article originally posted on 11/20/18).

What on earth is a TUBOW?
So glad you asked! A TUBOW is a Terribly Useful Block Of Wood. Many of you have seen us use 2-foot lengths of 4 x 4 lumber when people squat from time to time - these are TUBOWs.

Why would one use a TUBOW?
We use TUBOWs in the squat, and there are a couple reasons we might use a TUBOW. The most common use is to fix the knee's forward position on the way down.

becky’s knees are so far forward that parker refuses to watch.

Two common errors that we see when people squat is either (a) the lifter's knees travel forward all the way down, or (b) the knees travel forward at the bottom of the squat.

We would like to see the knee establish its final forward position about 1/3 to 1/2 of the way into the descent of the squat, and touching the TUBOW with the knee at this point provides excellent tactile feedback as to whether or not the lifter is doing that correctly. If the lifter accidentally knocks the TUBOW over, it provides excellent negative feedback that the knee has traveled too far forward.

becky touches her knees lightly to the tubow during the descent.

Another use of the TUBOW is to fix the knee's lateral position in the squat, i.e., is the lifter shoving the knees out (to the side) far enough, or perhaps even too far? The TUBOW gives the lifter something concrete (well, lumber, actually) to aim for, and very often, this will help solve the issue.

One of the great side effects of fixing the knee position is that it will often fix the back angle in the squat as well. If the lifter's knees can only travel "so far" forward on the descent, then the hips will have to travel backward (since your hips and knees are connected by your femurs . . . you know . . . the leg bone). If the hips have to travel backward, the lifter will have to lean over during the descent to avoid falling over backward and stay balanced on the midfoot, and that leaned over position is precisely what we want in the low bar squat. Pretty awesome.

Are you one of those people who is deeply, intensely, spiritually, emotionally, and morally opposed to using the TUBOWs? If so, you're probably the type of person whose squat would benefit most from using them. And if your squat benefits, then you benefit, because you'll get stronger - faster.

Where do I get a TUBOW?
You can go to your nearest lumber supply store and get a 4 x 4 (and they'll often cut it to size for you), but if you'd rather just order a 2 foot section of 4 x 4 online and have it show up at your front door, then just click here.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

The Squat: Hips and Knees Together!

A) Becky correctly initiates her descent by bending the hips and knees simultaneously.

A problem that sometimes shows up in the squat is that of breaking at the hips first; in other words, instead of bending the hips and knees at the same time as we start to descend in the squat (which is what we want to happen), a lifter makes the mistake of breaking (i.e., bending) at the hips first followed by bending the knees. Let’s solve this problem.

In a correctly executed squat, the hips and knees will start to bend at the same time. As Becky shows in Figure A, her hips travel backward at the same time her knees travel forward and outward (i.e., in the direction of her toes) - this is what we would like to see, and this allows Becky to maintain her balance over the middle of her foot.

B) Becky incorrectly initiates her descent by bending at the hips first. Becky is exaggerating the error in the image on the left, but it tends to be a bit more subtle as Becky demonstrates in the image on the right (note that her hips have begun reaching back while her knees seem frozen in place).

In contrast, in Figure B, you can see Becky incorrectly initiating her descent by reaching back with her hips - which is correct - but she’s not forcing her knees to simultaneously move forward and out early in the descent. This is usually accompanied by the knees too far forward as the lifter reaches the bottom of her squat as well.

If you notice that you tend to break at the hips first, the simplest approach is to cue yourself, “Hips and knees at the same time” or “Hips and knees together.” If that approach doesn’t work, you can use an overcue and tell yourself to go “knees first” - in other words, you’re cueing yourself to shove your knees forward and out before you reach back with your hips. This overcue (like all overcues) is a bit of a lie as we actually want the motion of the hips and knees to be simultaneous, but it can be a potentially useful lie if it does the job and fixes the problem.

Becky breaks out the TUBOWs.

If those cues don’t work, go ahead and break out a TUBOW (Terribly Useful Block Of Wood) or two and make sure that your knees touch the TUBOWs about one-third to one-half of the way into your descent. If you’ve never used a TUBOW before, check out our video on that topic by clicking here or scrolling down to the end of this article.

As always, we hope this helps you get stronger and live better!