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Hˬ\bBp1^dS=9i^4W@GzݳQ^dct{ٞ,8Z5 N1֓`9=Ԗ+ ^F@ǻ)vΌ ޴׳\[!8S۪N T ƺYA$V:*tr9i/T5XkoPA։SmZ)AL[oS(G5q6 wT ΠK[˱c⼙xicj"'o&cֵ;NHyT|'֋vMГˁQۓg#w{z|<ԔRҐI7FHzfϧer@GE߮s]B؉)iهtsfbIf$ޢlh'vdcWa)qLB&Sc=)@Nx1iyj)X)T3ɳ#8N`25ːHV'eT|9v#\Ʀ3I#z|VIp)꺄7^t3#<[֢vj[n='Zm<M~dl8#G;zD3LrCj^Ԯmi(,rHݓCHsy5{DJ ]CI6]|lD+EPg1;I*IHŏYl};V4[MM.jjzQ#֓Ar-QNۊ*yBax`/Q^ψeg a+LCI {\큸v5_%rIڟk2J@ҮrT4.uR1p(W;/6mҹk}u pLw+uTjqfmΑx#5r Eh($y&%a4g|jy);rX:2LJCg CZI.N gUxĹ5Sлt}zoΩF!7\iK^# $Y~lcҰ̃X q3֢ilT x9Y] 9y:O$Wwa{qpcqhF:WrzYFGԂE=t뚡X"ALnlּCH"XS|fU7ulRd#ةr`.5@\?6*ORi>̝r'TecC/2Zȍ4* Gך(TWb[`'d\ )<=XER֝(Bb * ZntQC-&(niQHn$t&o:+* pv&}+X8(!-w8'E$i~:T^i?Z(Hiw9)~b+&hhLI袊@.<br>Knees Out (Picture 6): Squatting with the knees out will put unwanted pressure on the lateral collateral ligaments. The Knees-out problem can easily be corrected by just widening out the athlete s stance. Widen out the stance until the knees are aligned directly over the toes.<br>Knees In (Picture 7 & 9): This problem is quite common with women athletes and junior high age boys. When squatting, the knees in problem will surface on the way up. The knees are usually alright on the way down when squatting. The knees-in problem puts unwanted pressure on the medial collateral ligaments.<br>The knees-in problem is more difficult to correct. The first step is to yell  knees to the athlete while squatting. This is a signal to force the knees out over the toes. This signal may or may not work the first time. If not, the second correction technique is to lightly slap the inside of the athlete s knee (Picture 7). This gives the athlete a kinesthetic feel of the problem. The cure usually happens after only a few light slaps. <br>If the problem persists, then video tape the athlete squatting so that (s)he can see the problem. This will almost always do the trick. <br>Knees Forward: Many beginning squatters will want to lift their heels off the ground and bring their knees forward as the main part of their descent pattern. This puts too much pressure on the patella area, besides being horribly ineffective. <br>If the knees are past the tips of the toes, they are too far forward. To help correct this, use the partner system and practice squatting with the hips back and with the knees vertically as straight as possible (Picture 8). The athlete should  sit tall and  spread the chest with the elbows and shoulders back. The athlete will now be able to balance with the heels on the ground in a perfect parallel squat position.<br><br>KNEE ALIGNMENT WITH <br>PULLING MOVEMENTS<br><br>The Power Clean requires straight knees (Picture 9): Use a  jump stance when lifting any weight from the floor as in the Power Clean. A wider, shoulder width type stance will cause unwanted pressure to the medial collateral knee ligament. <br>After  racking the bar, make sure the feet come back to a  jump stance before setting the bar back to the floor.<br>The Dead Lift requires straight knees (Picture 10): Again, use a  jump stance when doing a Hex Bar or straight bar Dead Lift. Do not use a shoulder width stance. The knees should always be aligned straight over the feet when picking up a weight or setting it down. <br>Look at Picture 10. Her knees are directly over her toes. This is perfect. Never Let the knees come together as in Picture 9. <br>The technique to correct knee problems here is the same as the Squat. First, yell  knees to help the athlete become aware of the problem. Second, lightly tap the inside of the knee and third, use video analysis.<br><br>CONCLUSION<br><br>Be constantly aware of an athlete s knees, making sure they are always aligned correctly. Most Knee injuries do not have to happen. <br>I want straight knees when blocking, tackling, jumping, sprinting, squatting, cleaning, lifting, sitting or rebounding. In short, I want straight knees even in your sleep!rought him to the weight room and became his mentor. Chris is about John's size at 6'8, 330 lbs., and he has lost weight (30 lbs.) by eating like a "tiger". Dan & Chris had early season injuries, but both of them worked through our rehab-program and have never missed a meeting or weight lifting workout. 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