Since the explosion of women athletics in colleges, along with the increased number of women in gyms… doctors have noticed that women have a much higher percentge of knee injuries than men. There are a number of reasons for this… but one of them is squatting technique – either in preparation to jump (as in basketball or volley ball) or in the gym doing squats, lunges etc., and not being careful with technique. Below (video) is something I see much too often that can lead to injury, if done on a regular basis: “The Bounce”
Bouncing at the bottom of a squat makes it easier to get out of the lower squat positions – similar to bouncing the bar off your chest while bench pressing. The problem is that the knee tendons/ligaments are under a lot of strain during this bounce. Tendons are very strong and designed to handle more stress that the actual muscle the are attached to… BUT, you don’t want to repeatedly test their strength.
In the video below, the first few reps are done correctly (…no bouncing at the bottom). The remaining reps are done INCORRECTLY (bouncing at the bottom). Ideally, you should try to pause for a split second at the bottom of your squat to eliminate any possible bouncing. This is not only safer, but you get a better workout, because your leg muscle have to do ALL the work …with no help from the much stronger tendons.
Bouncing has always been a problem when doing regular bar squats, but it is even more of a problem now with the many plyometric based exercise programs that use jump squats and simiular types of movements – it’s very important to stay in control of these movements especially when you are tired or going for speed (form can become very sloppy wheh trying to ‘beat the clock’). Figure competitors must always keep in mind that an injury will make it very diffcult to reach competition condition… especially if your legs/knees are affected – because trying to do jump squats, cardio etc., on an injured knee is next to impossible.