A gallon of milk a day, a barbell, and a spreadsheet named after your favorite eastern bloc weightlifter is the simple recipe for back squat PR’s, lower body strength, and chronic knee pain.
Spending the last 20 years as a strength coach, physical therapist, and athlete, I have witnessed every squat cycle that has ever graced the internet. Embarking on McCallum’s 20 rep breathing squats, Wendler’s 5-3-1, Smolov, and baby Smolov, you are guaranteed two things:
Increased and imbalanced lower body strength
Sadly, without proper training and perfect technique, you cannot have one without the other.
Knee pain, however, is not limited to strength athletes or squatting. Running, lunging, jumping, and landing have created an epidemic of knee pain among all athletes.
Structural imbalances, poor movement patterns, and excessive volume create the perfect storm for knee pain. Fortunately, you already possess all the tools you need to assess and heal yourself.
Anatomy of the Knee – The Middle Child of the Lower Body
The knee gets no respect.
Positioned between the hip and ankle, the knee is the middle child, often forgotten, until it acts up and sidelines your training.
The sequence of joints in your body creates a symphony of mobility and stability that allow you to move through a...