[quote]Raw Power wrote:
There is just a tendancy for knee pain to be brought on because the knees are going forward past the feet. There are so many variables that may be going on here with your situation.
Knees going past the toes will not inherently cause pain/damage. There’s simply no basis in fact for this to be true. It’s the other variables that are the problem.
To original poster:
The issue here is primarily flexibility - trying to go too low without the prerequisite flexibility will cause knee pain. Only go down until you feel a slight stretch for now while you work on improving flexibility.
Some key points to remember - keep your weight on your heels/middle of your foot, even when doing ass to grass squats. If you feel any weight on the front of your toes, either your flexibility isn’t there yet or you’re simply leaning too far forward (which the guy in the video you posted is doing - he’s lacking calf flexibility and compensating with torso lean, or just not very good at them).
Also, make sure that your knees don’t buckle in at all, and that you don’t push them out sideways past your feet. Your shins should be directly over/in line with your feet. Usually this involves actively pushing them out a bit, as the tendency is to buckle in.
Make sure you avoid the butt tuck as well - if there’s any inflexibility about the hip, there will be a tendency to sort of tuck your butt underneath you as you get lower. Have someone watch for that and stop descending just before it happens while you’re building your flexibility.
And tight abs, slight back arch, elbows down, etc., normal lifting posture cues as well.
Happy squatting -