knee health; hamstrings vs quads; BB exercises?

I want to encourage and maintain healthy knees, and I've been told that
having weak hamstrings versus strong quads is a contributing factor
towards knee trouble. Presumably the reverse is true too. Is there an
easy way to know if I have either situation?

I'm just getting back into weightlifting (I'm a Judo player). The main
barbell exercise I'm trying is either deadlifting or front squats. Do
these movements lead to an 'imbalance' in my legs? Are there other
movements I can do with a barbell that would be good for knees? Any
advice on the matter appreciated.

thanks,
Charlie

Dnia 2006-10-08 yoko.guruma@gmail.com napisa³(a):
> I want to encourage and maintain healthy knees, and I've been told that
> having weak hamstrings versus strong quads is a contributing factor
> towards knee trouble.

Supposedly.

> Presumably the reverse is true too. Is there an
> easy way to know if I have either situation?

There are tests of leg extensions vs leg curls but taking in account
that every machine has different leverages you can simply look at your
legs and see. If you have big imbalances you'll see, if there is not
much of it, it makes no difference.

> I'm just getting back into weightlifting (I'm a Judo player). The main
> barbell exercise I'm trying is either deadlifting or front squats. Do
> these movements lead to an 'imbalance' in my legs?

Front squats are quad dominant exercise, DLs hit hams and glutes
stronger. Overall DLs are more balanced but if you plan to do them
together you are so near perfect, that you should stop worrying.

> Are there other
> movements I can do with a barbell that would be good for knees?

Step-ups are good. For perfect balance; box on which you step up should
so high, that if you stand on the toes of a rear leg, the front tight on
the box is parallel to the ground.

--
Andrzej Rosa

Andrzej Rosa wrote:
> Dnia 2006-10-08 yoko.guruma@gmail.com napisa³(a):
> > I want to encourage and maintain healthy knees, and I've been told that
> > having weak hamstrings versus strong quads is a contributing factor
> > towards knee trouble.
>
> Supposedly.
>
> > Presumably the reverse is true too. Is there an
> > easy way to know if I have either situation?
>
> There are tests of leg extensions vs leg curls but taking in account
> that every machine has different leverages you can simply look at your
> legs and see. If you have big imbalances you'll see, if there is not
> much of it, it makes no difference.
>
> > I'm just getting back into weightlifting (I'm a Judo player). The main
> > barbell exercise I'm trying is either deadlifting or front squats. Do
> > these movements lead to an 'imbalance' in my legs?
>
> Front squats are quad dominant exercise, DLs hit hams and glutes
> stronger. Overall DLs are more balanced but if you plan to do them
> together you are so near perfect, that you should stop worrying.
>
> > Are there other
> > movements I can do with a barbell that would be good for knees?
>
> Step-ups are good. For perfect balance; box on which you step up should
> so high, that if you stand on the toes of a rear leg, the front tight on
> the box is parallel to the ground.

Encouraging, thanks Andrzej! I shall look into making a sturdy box to
those specs.

My right knee is a bit sore at the moment, but I'm sick of waiting for
it to get better, so I've started the lifting, just very light at
20kgs. I'm hoping it will help rehab it, being careful to keep knees
pointed straight forwards, towards toes. I'm not doing many reps or
sets (2X10), generally going ass-to-grass. The deadlifts I'm doing by
gripping onto old gi-sleeves (ie. like towel) which are attached to the
bar so as to increase my grip-strength, which is vital for my sport.
The front squats I believe I'm actually doing as 'push presses' IIRC my
terminology (down, up, then push bar up over my head)

Cheers,
Charlie

Dnia 2006-10-08 yoko.guruma@gmail.com napisa³(a):
>
> Andrzej Rosa wrote:
>>
>> Step-ups are good. For perfect balance; box on which you step up should
>> so high, that if you stand on the toes of a rear leg, the front tight on
>> the box is parallel to the ground.
>
> Encouraging, thanks Andrzej! I shall look into making a sturdy box to
> those specs.

Well, top of the tight should be parallel to the floor. That's what I
read.

> My right knee is a bit sore at the moment, but I'm sick of waiting for
> it to get better, so I've started the lifting, just very light at
> 20kgs. I'm hoping it will help rehab it, being careful to keep knees
> pointed straight forwards, towards toes. I'm not doing many reps or
> sets (2X10), generally going ass-to-grass. The deadlifts I'm doing by
> gripping onto old gi-sleeves (ie. like towel) which are attached to the
> bar so as to increase my grip-strength, which is vital for my sport.
> The front squats I believe I'm actually doing as 'push presses' IIRC my
> terminology (down, up, then push bar up over my head)

Pause for a second at the bottom position. The point is to avoid
bouncing off the bottom. It puts most of the stress on the knee joint.

You may also consider giving up on front squats, at least for a while.

It all depends on which part of a motion gives you pain. If it is deep
knee bend which hurts you, there are other options for training legs.
Between unilateral leg work and deadlifts you will be fine.

In that case I'd look into back lounges, one-legged squats off the
bench, split squats etc.

--
Andrzej Rosa