6 Causes Of Knee Cave And Why A Hip Circle Isn't Fixing It

Other than maybe back rounding in the deadlift, I don't think there is anything else that triggers the form and injury police on social media more than knee cave/valgus. Go to @kingofthelifts and any post with just the slightest touch of knee cave will be followed by 17 people who probably don't lift themselves having to point out how that lifter is going to tear their ACL. In my latest KZbin video, I take a deeper look into knee valgus to give a better understanding of why it occurs and from my experience, how it seems to have little correlation with injury. I work on debunking the myth of weak glutes being the primary cause, and instead give 6 potential reasons (including weak glutes, because that is a potential cause, albeit unlikely) you are experiencing knee valgus in your squat. I'll give a hint....much of the time it is just the adductors doing their job and is just normal deviation from the norm. But with that, sometimes knee valgus can cause potential roadblocks in regards to top end strength output, so to optimize technique I look at what the potential causes are so we have an understanding of where the breakdown is occurring and what we can improve. From there, I show real life examples of 6 of my lifters that each experience 1 of the potential causes, so that you can see exactly what I am discussing throughout the video.
#kneecave #kneevalgus #squattechnique #squatform #powerliftingtechnique #optimalsquattechnique #optimalsquatform #squatkneecave #squatkneevalgus #squatinternalrotation #squatadductors
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[@kansasdave1426]

Always love coming back to these videos. The only thing I would add would be that someone’s Q-angle of the knee can make it appear their knee is caving in but it’s just simply how it’s structured. Typically there’s a big difference between male’s and female’s Q-angles, where women usually have a much greater angle.

[@PRsPerformance]

Yes, very true to all of that, very good point to add, appreciate that!!!

[@gutsfuck9]

Dude your videos are incredibly comprehensive. Why dont you have more subs?

[@PRsPerformance]

Appreciate it! And its slowwwwly growing, hopefully the channel will get there some day!

[@mariag7886]

Thank you! This is incredibly helpful

[@PRsPerformance]

You’re welcome!

[@lyleman5129]

Love the content sir! Keep it up

[@PRsPerformance]

Thanks, will do!

[@ShinSuperSaiyajin]

great video! I am a weightlifter btw who learned a ton from Chinese weightlifting. As far as squatting goes, for them, a slight knee caving in is acceptable coming out of the hole during a heavy squat. In fact, some coaches cue that as long as the knees push out to finish the squat with the glutes. In other words, pushing the knees slightly in is just a transition move for them. Love the video btw as I learned new insights as to how the adductors do its job in the squat!

[@PRsPerformance]

You will be hard pressed to find an olympic weightlifter who isn't having some knee cave, if not extreme knee cave at times, and they seem to be doing just fine. Great example!

[@kdh441]

Amazing video

[@PRsPerformance]

Thank you!

[@realcastironstrength]

outstanding content ser I have a lot of backlog to work through

[@PRsPerformance]

Thank you!

[@fawzaanmohammad6782]

Hey man great video again, I was wondering if you would do a video about how to do a proper cut while maintaining strength for powerlifting, cant find anything anywhere

[@PRsPerformance]

So I would not call myself an expert in the nutrition department. While I have a decent working knowledge, I don't handle the nutrition side of things with my athletes, but rather refer out to others that specialize in that. So a video on that would not be my expertise.

[@bencalder-lee3928]

Great Video man! Just wondering, I have bowed legs, when I squat I do have bias driving knee out slightly. Otherwise I pronate on the foot excessively in the hole. Is there any other cue you would suggest to keep these foot rooted rather than knees out.

[@PRsPerformance]

So if that is your anatomical structure that is completely fine. I'd keep doing what you are doing. As long as foot pressure is correct, that is what matters more.

[@tylerdetermined]

Immediately going to watch the bracing video when done with this video😂😂

[@PRsPerformance]

haha that's my tactic to just somehow link all these videos together in some manner to suck you into this endless loop of watching the next one ;)

[@tylerdetermined]

I'm definitely not going to complain. I've been sucked into the hip circle squat that did not help, but I know I need bulgarians because every time I do them, I never want to do them again because they expose my weakness 😂

[@menhajahmed8262]

Can you make an in depth video on overhead press form?

[@PRsPerformance]

I am not really an expert on the overhead press, as I rarely, if ever, program it for powerlifting. So it wouldn't be my forte to have a similar in depth video over it unfortunately.

[@ivanlucic7942]

Would you say that someone who genetically has pronated feet (i dont know the scientfic term, but I have it since birth, in my country the term would be flat feet, barely non existing foot arch) has the tendency to have more knee cave because of the predisposed postion of his feet? These videos are extremly useful

[@PRsPerformance]

From my experience, no. I mean if that is your genetic makeup, people tend to adapt to that over their lifetime. I have some people that are more duck footed, and it doesn't necessarily lead to them having more knee cave than someone who doesn't.

[@ivanlucic7942]

@@PRsPerformance awesome, that was a really quick response. The amount of detail in these videos is really unbeliveable and I think many people including myself really appreciate the time you put into making these!

[@ediot6969]

Knee cave cannot be optimal. Even lifters that struggle with this continue to work on it and see/voice improvement in their perceived effort/efficiency in the squat. Hip circle does not strengthen glutes alone - but it can help ‘que’ the individual to force the knees out - which is a great thing, overall. I understand Squat U can be doom and gloom, at times, and that is not always helpful - but the intent and overall message is valuable and useful.

[@PRsPerformance]

I think we will just have to disagree a bit on this one. As mentioned within the video, I also am not a fan of the cue knees out and feel like that leads to many faults as well. So all around I find the hip circle fairly detrimental in its supposed intended use. And while I am not actively promoting lifters to cue knee valgus, at the same time some slight internal rotation is going to be a part of some lifters squats near maximal load, including many of the top lifters. So unless someone in particular finds that it is creating a noticeable strength decrease, which often it does not, I will need a better argument than it "cannot be optimal" when we see this present in so many strong lifters. If you think knees out is optimal, what you are then saying is that biasing towards the external rotators is optimal. Why then is biasing towards internal rotators, aka the adductors which are primary hip extensors, then such an issue and "cannot be optimal"? As I discussed in video, optimal IMP would be to find a middle ground between internal and external rotation to find a stable position in between. But some slight internal rotation is for sure no less optimal than knees out.

[@derekrebernik3038]

@@PRsPerformance How do you feel about the hip circle actually reinforcing bad cueing? Personally, I think in alot of people it may reinforce the "knees out cue" for someone who may not need it/is already in a stance wide beyond a degree of necessity, while the trainee may also be reinforcing themselves to not root/keep pressure on the outside of the foot to the nature of the exercise.

[@PRsPerformance]

@@derekrebernik3038 oh I 100% think it reinforces bad cueing for most. I just think all around its a bad tool for powerlifters. If someone is training general population clients who have zero training history, something like that could actually help strengthen their abductors. But for powerlifters I am hard pressed to see any logical reason to use one.

[@derekrebernik3038]

@@PRsPerformance agreed, I think we’re both coming from the place where they’re likely rehearsing something they already do plenty of.