SQUATS QUESTION?

[greysky]

Hello,
    I recently started doing squats, I have a power rack, I’m 62 YO and have some knee problems with “creepis” and some popping. Also I use knee Velcro supports by Mueller and so far I have not had any pain during or afterwards. The squats I do are only partials (not quite to parallel). This is preformed with 60 lbs. on a barbell doing 20 reps.
    To get the best possible benefit from this lift; should I drop the weight in order to be able to reach parallel with thighs? (Not sure I can even drop to parallel with these old knees) And also doing squats to only partial as stated, is this better than NO squats at all?
Any and all suggestions will be appreciated!
Thanks
greysky

[WOOO]

i have limited experience with lifters of your age group but i would suggest trying to get to parallel providing that you don't hurt your joints.  weight shouldn't be your focus IMO, rather focus on having good form and high volume.

[Stubborn]

Partials are better than nothing, yes. Though WOOO is correct in telling you that the weight really shouldnt be a concern. Proper form is #1, weight comes second. So drop the weight (or even just use body weight to start) and perfect the form. Full range of motion will do more for your knees than you imagine. I would also suggest light leg extensions to help with knee strength.

My knees are terrible too. Use a glucosamine/chondriton/msm joint formula everyday and play with the dosage too. I need a triple dose to get any effect, but I also weigh 290ish so that doesnt help.

*proper form
*increase flexibility
*slowly increase weight
*joint support (supplements, knee sleeves, etc...)

Good luck!

[pumpster]

After good warmups try going lower but if there's any pain at all don't worry about it, they're not essential. What you're doing is still quite good and far better than nothing. Squats are one of the best conditioners there is, including partials.

[jpm101]

Might try step-ups (not to be confused with one legged squats) which for some people find are not as harsh on the knees. Probably around parallel level, if that suits your needs. Do use knee wraps/supports or a heat drawing lotion/gell may help, for you want a good blood supply to the area.

Lunges, though good, can be a balance problem, keeping in a straight line and over stepping for older gentlemen (even a lot of younger guy's I have noticed). Consider some very light, high rep, sitting leg extensions just to warm-up the area. This with some sort of ham string stretch. If going to  squatting later, than box squats may be better for you. Setting the height to around the parallel range.

 BB Hack squats can affect the knee joints a little different than regular squatting. Because with regular squatting the weight (bar) is on the shoulders, above the center of the body. With Hacks, the force is below the body. Quite a different dynamic for a lot of men. Another advantage is you can drop the bar a short distance if having trouble with the lift. With the bar on the  shoulders, there could be more potential trouble with it. Good Luck.

[Skip8282]

Partials are better than nothing, yes. Though WOOO is correct in telling you that the weight really shouldnt be a concern. Proper form is #1, weight comes second. So drop the weight (or even just use body weight to start) and perfect the form. Full range of motion will do more for your knees than you imagine. I would also suggest light leg extensions to help with knee strength.

My knees are terrible too. Use a glucosamine/chondriton/msm joint formula everyday and play with the dosage too. I need a triple dose to get any effect, but I also weigh 290ish so that doesnt help.

*proper form
*increase flexibility
*slowly increase weight
*joint support (supplements, knee sleeves, etc...)

Good luck!

Would you mind sharing what the manufacturer of your formula is?  I've tried some in the past and just can't seem to get any results. But, I also haven't been tooling around with the dosages so perhaps I'll give that a try.

[dyslexic]

Just start off "free-squatting" with your bodyweight only. Put your arms out in front of you for balance. Deal with the issues (if any) of the flexibility in your knees and calves and lower back.

Once you have mastered what you consider to be "perfect form" (for you specifically without pain) try adding a broomstick or PVC pipe on your back.

Once you have mastered the second technique, start adding smaller increments of weight.

If the soreness you have after your workouts is muscular pain only, you should be O.K. On the other hand, if you are experiencing joint pain in the knees, ankles or low back, you will probably have to formulate another plan.

There are some folks who can only squat with limited range of motion.

Any joint pain will be a red flag to your form. You may end up having to elevate your heels a bit on blocks of some sort. If balance is an issue, grab one of the uprights in your rack to see if you can steady yourself into the parallel position without pain.

[nodeal]

Squats are overall THE BEST exercise and PROPS to you for doing them. I wish I had good advice to give...just maintain good form and try to go to parallel. If it hurts no matter how little weight you use then partials are good enough.