FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

Do CrossFit to Protect Your Knees

There is this idea floating around that squatting it bad for your knees. Let’s correct this right here and now, that idea is WRONG. People who don’t know how to squat squatting will ruin knees. But squatting correctly¬† will strengthen the supporting muscles and can help rehab your knees. Anyone of the members here at FOCF better be able to tell you what the most basic human movement is…The Squat. Watch a baby squat and pick something up, it’s great! Yet we loose this ability as we age because we get weak hamstrings, glutes, abductors and adductors from sitting all day long. Most people in any gym if you watch rely too much on their quads through out the squat, putting large weights on their backs and placing alot of undo pressures on their knees. Their stances are often too wide, toes turned too far out and instead of knees tracking the toes, the knees fall inside and places large torsion forces on the ligaments of the knees. While this is common is most other gyms, there is also an epidemic that I notice among other CrossFitters who find it necessary to get “full” range of motion and insists on going A$$ to ankles bouncing off the bottom of the floor on their squats. This is a big CF No NO! Who taught them this? Now if any of these things sound like something you do, then you need to practice your squats more. This means homework! Get off the couch during commercials and squat. Practice box squats in the gym and at home. Just set up a box to squat height or even a little higher. Practice squating to a completely relaxed seated position. Keep the heels on the floor and the knees tracking over the feet during the entire movement. After you relax in the seated position for a second or two, try and stand up out of the squat without rocking forward. This is to be done Slow & Controlled! The next thing to do is to avoid is loading yourself up with weight in a squat movement during a WOD if you don’t have a strong base for the squat. This means all squat movements; thrusters, wall balls, front squat, back squat, etc…Realizing you have a weak squat is the first step to correcting the problem. I like seeing all of our members squats improve with practice and consistency in the gym. Look at any elite CrossFitter and you will see them rooted thru their heels relying on the bigger stronger muscles of the posterior chain to do squats and similiar movements.

WOD: Friday

400 M Run
50 Push Ups
50 Squats
50 Flutter Kicks


  • 5 rounds each partner
    • Partner (A) – Row 1 min
    • Partner (B) – Squats 1 min
  • Switch – 30 sec rest
  • Score = Total # Squats + Distance rowed

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