figure a way out to keep my knees back or screw it and just squat ?
will i get injured if i continue to squat without caring if my knees are in front of my toes?
or is that another one of those training myths?
is there any evidence to support either point of view?
The info's already there, it's up to you to try one or both approaches.
Just squat with a bar and no weight without thinking about form, until the form used is second-nature. All the instructions are a nice way to over-analyze something simple. Once you've established form that is comfortable using just a bar, add light-moderate weight.
-Keep the weight in the moderate area so that you'll have more control-do higher reps in the 12-20 range. Later when squatting's second nature, you can go heavier.
-1-2" block for the heels
-1-2 spotters, especially at the beginning when you're still unsure, and later on when you start to go heavier.
-Also try box/bench squats down to just below halfway-they're not only great for size and easier on the knees, they also require less balance and add an extra measure of safety in that you can sit down on the bench if stuck.
-Also try using a Smith machine or other type of squat machine if you're having balance issues-much easier and in some cases, as good or better than free weight squats-try both versions eventually before deciding which you prefer. Machines won't require spotters.
-Warm up is crucial for the joints-a few minutes of moderate stationary bike and/or a few light sets of squats, etc.
You're welcome.
