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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • If you've got stabbing knee pain, knee tendonitis has been bothering you for a long period of

  • time, or short period of time, but it is crushing your ability to do squats; today I'm going

  • to show you what you want to start doing that's going to enable you to keep squatting.

  • You see, I am very familiar with that stabbing pain that goes right through my knee caps,

  • right into the inside of my knees, and makes pretty much any type of bending feel impossible.

  • If you do a box squat though, you're going to eliminate pretty much all of your source

  • of discomfort pain, and here is why.

  • I'm going to go inside and explain why this is.

  • So, with the bar itselfor without using the bar just to demonstratethe fact of

  • the matter is, if your knees are enflamed, if you have chronic patellar tendonitis, or

  • if you have an acute patellar tendinitis, the issue is that your body is relying too

  • much on the tendons to handle the load of a squat that the quads and hamstrings and

  • glutes should be handling.

  • So it never wants to hand off the load that you're lifting from the patellar tendons

  • themselves to those muscles because it either A) doesn't have the consistency and the

  • strength in those muscles to handle that, or it's just becoming too reliant on the

  • fact of always trying to protect your knee joints.

  • That is not the function of the patellar tendon.

  • So what you want to do is, you want to teach it to start letting go and start delegating

  • to the muscles that are supposed to start doing the work for you during the squat.

  • So we could do that with a box.

  • I'll show you right here.

  • The height here is about 17”.

  • You'd want to use a box that's about 17” or even a little bit lower.

  • I'm just using a bench that most of you are going to have access to, as opposed to

  • maybe a small box, plyometric box, or something like that.

  • Ideally, even a little bit lower.

  • Maybe 14”.

  • So now when you go to squat, when we come down here, if I don't have a band underneath

  • me, or a box underneath me for security, what I do is I start bending the knees first because

  • they don't want to let the quads take over.

  • Again, maybe we don't have the strength in our quads, or at least our body isn't

  • convinced of the strength of the quads, and more importantly our glutes.

  • So it's like “I'll hold you.

  • I'll hold you.

  • I'll take care of it.

  • I'll take care of it.”

  • And you're basically holding on and stretching the patellar tendons and developing a lot

  • of tension.

  • They can handle tremendous amounts of tension there, but they're not doing any good because

  • that amount of tension is overloading them and causing them to become enflamed over time.

  • Over use, for a job they're not built for.

  • Then we come down, down, down, and I don't want to let it break into the quads for the

  • very reason that I talked about because if I did, the minute that it handed over the

  • job to the quads and hamstrings and glutes, if I didn't have the ability to handle that

  • load, I'm going down just like that.

  • Because I've cheated it so much from here, to here, to here, to here, and then I finally

  • give in and let the quads take over, it could be so much that I could just go down.

  • Now, luckily if I'm at a squat rack I don't have to have that fear.

  • I've at least got something to catch the bar.

  • So you should always squat with either a partner, or a squat rack that can catch the bar with

  • the pins that's set at the right height.

  • But when we box squat that fear is now eliminated.

  • What you want to doand I'll show you from the front here, toois you put the

  • bench between your legs so you're straddling the bench.

  • The first thing that this does is allows us to automatically get a wider stance.

  • The wider stance is going to instantly activate the hips a little bit more.

  • It's going to turn your toes out a little bit more, which is what you want.

  • It's going to allow us, when we go down, to let our hips lead the way.

  • Right?

  • When our legs are in this more natural position here, I'm actually able to let the hips lead

  • the way and drive back.

  • That's the key difference.

  • You don't want to lead with the knees.

  • You've already gotten in trouble with doing that.

  • You want to lead with the hips by dropping them back.

  • Almost like a stiff-legged deadlift.

  • That way you've got the bar up here.

  • It's the same thing, okay?

  • You're going to lead back, lead back, lead back, and then we go down.

  • When we're down, the bench gives us that instant security knowing that we can't get in trouble

  • at the bottom of this rep.

  • If I had worst case scenario, I'm stuck down here, and I could always dump the bar.

  • But it's not going to give me the sense of fear that I won't be able to hand the job

  • from the patellar tendons to the quads and hamstrings and glutes.

  • So it allows me to do that.

  • Instantly, when I'm down here, now I can actually power out of this position.

  • I don't rest here, I just touch momentarily, and then when I come out of that position

  • I've actually loaded up the hamstrings a lot more by doing what I've said in the beginning

  • here, the wider hip stance.

  • So I'm able to actually use the hamstrings to blast myself out of the hole, get the glutes

  • involved, and we've actually targeted all the muscles we wanted to.

  • We've gotten the quads much more effectively because we've gotten down into that parallel

  • position, which I'm not quite there here because the bench is not as low as I would like it

  • to be.

  • A little bit lower and I could get these quads nice and parallel.

  • By the way, parallel would refer to the hip crease right here that you could put your

  • hands in.

  • The hip crease being level with the kneethe height of the knee.

  • So if I'm down here, my hip crease is here, my knees just a little bit down from where

  • the hip crease is so I'm not quite at parallel.

  • But even if this is all you had, it's going to be a lot more beneficial for you.

  • Most importantly, it's going to help you to ease the knee pain that you're feeling and

  • it'll actually allow you to start squatting again.

  • By the way, this is not just something that is going to make you look like a sissy, or

  • something that Jeff Cavaliere, the physical therapist is telling you to do.

  • This is a long held belief of even some guysthe Westside guysthat feel that this

  • variation of the squat is the best variation of the squat and the only one you should train

  • with.

  • So you really can get some benefits from training this way.

  • So I get inside here.

  • Again, I lock my elbows down, back away, and once I'm here, again, I'm already wider than

  • the bench, as you can see here from the front, and I've got my toes pointed out, I've got

  • tension throughout my entire body, the core is tight, I'm going to lead with the hips,

  • lead with the hips, lead with the hips, now straight down.

  • A little pause at the bottom, feel everything loaded up, and explode out of there.

  • Hips, down, and up.

  • Now for someone that has knee pain like I do, chronically, I don't feel anything.

  • So there you have it.

  • Guys, knee pain, stabbing, killing you, you can't squat, you've bailed on squatting, you're

  • looking for skipping leg day as your only option; not anymore.

  • Just try to put the box down there.

  • If you're just a beginner it's okay if you're a little higher while you're trying to learn

  • the mechanics, and most of all you're trying to learn that all important skill of allowing

  • and delegating from the tendons to the muscles that should be doing the job in the first

  • place.

  • Guys, if you're looking for a way to put the science back in strength, put the biomechanics

  • to work for you so that you get more out of your workouts and not have to start avoiding

  • everything because pain from doing things wrong has sort of broken you down; head to

  • ATHLEANX.com and get our ATHLEANX training system.

  • As a physical therapist I prioritize, not just getting you strong, but being able to

  • keep you in the gym being strong for a long period of time.

  • That's at ATHLEANX.com.

  • In the meantime, if you've found this video helpful, leave your comments and thumbs up

  • below.

  • Let me know what you want to see and I'll do my best to cover it here.

  • I know there's a lot of things that are bothering us in the gym.

  • Shoulders, ankles, knees, hips; whatever it is, you leave it below and I'll try my best

  • to cover it in a future video.

  • All right, guys.

  • See you soon!

What's up, guys?

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How to Squat with Patellar Tendonitis (NO MORE PAIN!)

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    呂子暘 posted on 2018/01/07
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