Jeff Cavaliere, ATHLEANX.com.

Jeff Cavaliere，ATHLEANX.com。

If you've got stabbing knee pain, knee tendonitis has been bothering you for a long period of

如果你的膝關節刺痛，膝關節肌腱炎已經困擾你很久了。

time, or short period of time, but it is crushing your ability to do squats; today I'm going

時間，或短時間內，卻壓垮了你的下蹲能力；今天我要

to show you what you want to start doing that's going to enable you to keep squatting.

來告訴你，你要開始做什麼，才能讓你繼續蹲下去。

You see, I am very familiar with that stabbing pain that goes right through my knee caps,

你看，我對那種刺痛非常熟悉，這種刺痛直接貫穿我的膝蓋骨。

right into the inside of my knees, and makes pretty much any type of bending feel impossible.

在我的膝蓋內側，並使幾乎任何類型的彎曲感覺不可能。

If you do a box squat though, you're going to eliminate pretty much all of your source

如果你做箱式下蹲，雖然，你會消除幾乎所有的來源。

of discomfort pain, and here is why.

的不適疼痛，這是為什麼。

I'm going to go inside and explain why this is.

我進去解釋一下這是為什麼。

So, with the bar itself – or without using the bar just to demonstrate – the fact of

所以，用棒子本身--或者不用棒子只是為了演示--的事實。

the matter is, if your knees are enflamed, if you have chronic patellar tendonitis, or

問題是，如果你的膝蓋發炎，如果你有慢性髕腱炎，或。

if you have an acute patellar tendinitis, the issue is that your body is relying too

如果你有急性髕腱炎，問題是你的身體太過依賴。

much on the tendons to handle the load of a squat that the quads and hamstrings and

肌腱來處理下蹲的負荷，而股四頭肌、腿筋和腰部的肌肉則是最重要的。

glutes should be handling.

臀部應該處理。

So it never wants to hand off the load that you're lifting from the patellar tendons

所以它永遠不會想把你從髕骨肌腱上卸下的重擔交給你。

themselves to those muscles because it either A) doesn't have the consistency and the

因為它要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼A)沒有一致性，要麼

strength in those muscles to handle that, or it's just becoming too reliant on the

在這些肌肉的力量來處理， 或者它只是變得過於依賴的，

fact of always trying to protect your knee joints.

事實上，總是試圖保護你的膝關節。

That is not the function of the patellar tendon.

這不是髕骨肌腱的功能。

So what you want to do is, you want to teach it to start letting go and start delegating

所以，你要做的是，你要教它開始放手，並開始委派

to the muscles that are supposed to start doing the work for you during the squat.

到應該在下蹲過程中開始為你做工作的肌肉。

So we could do that with a box.

所以我們可以用盒子來做。

I'll show you right here.

我就在這裡告訴你。

The height here is about 17”.

這裡的高度大約是17英寸。

You'd want to use a box that's about 17” or even a little bit lower.

你要用一個大約17英寸甚至更低一點的盒子。

I'm just using a bench that most of you are going to have access to, as opposed to

我只是用了一個你們大多數人都能接觸到的凳子，而不是...

maybe a small box, plyometric box, or something like that.

也許是一個小盒子，測力箱，或類似的東西。

Ideally, even a little bit lower.

理想的情況下，哪怕再低一點。

Maybe 14”.

也許14"。

So now when you go to squat, when we come down here, if I don't have a band underneath

所以，現在當你去蹲下， 當我們來到這裡， 如果我沒有一個帶子下面，

me, or a box underneath me for security, what I do is I start bending the knees first because

我，或一個盒子在我下面的安全， 我做的是我開始彎曲的膝蓋第一，因為。

they don't want to let the quads take over.

他們不想讓四合院接管。

Again, maybe we don't have the strength in our quads, or at least our body isn't

同樣，也許我們的股四頭肌沒有力量，或者至少我們的身體沒有

convinced of the strength of the quads, and more importantly our glutes.

確信四頭肌的力量，更重要的是我們的臀部。

So it's like “I'll hold you.

所以就像 "我抱你 "一樣。

I'll hold you.

我抱著你。

I'll take care of it.

我會處理好的

I'll take care of it.”

我會處理好的。"

And you're basically holding on and stretching the patellar tendons and developing a lot

而你基本上是在堅持和拉伸髕腱，並開發了很多的。

of tension.

的緊張。

They can handle tremendous amounts of tension there, but they're not doing any good because

他們可以在那裡處理巨大的張力， 但他們沒有做任何好的，因為

that amount of tension is overloading them and causing them to become enflamed over time.

這種緊張的程度使它們超負荷運轉，久而久之就會導致它們發炎。

Over use, for a job they're not built for.

過度使用，對於工作，他們'不建。

Then we come down, down, down, and I don't want to let it break into the quads for the

然後，我們下來，下來，下來，我不想讓它突破到四邊形，為

very reason that I talked about because if I did, the minute that it handed over the

因為如果我這樣做了，它一交接就會

job to the quads and hamstrings and glutes, if I didn't have the ability to handle that

工作的四頭肌和腿筋和臀部，如果我沒有能力處理，

load, I'm going down just like that.

載，我'就這樣下去了。

Because I've cheated it so much from here, to here, to here, to here, and then I finally

因為我已經騙了它這麼多 從這裡，到這裡，到這裡，到這裡，然後我最終

give in and let the quads take over, it could be so much that I could just go down.

讓步，讓四邊形來接管，這可能是這麼多，我可以直接下去。

Now, luckily if I'm at a squat rack I don't have to have that fear.

現在，幸運的是，如果我'在蹲架上，我就不用有這種恐懼了。

I've at least got something to catch the bar.

我'至少有東西可以接吧。

So you should always squat with either a partner, or a squat rack that can catch the bar with

所以，你一定要和搭檔一起蹲，或者蹲架，可以用蹲架接住槓子。

the pins that's set at the right height.

銷，的設置在合適的高度。

But when we box squat that fear is now eliminated.

但當我們箱式蹲下時，這種恐懼現在已經消除了。

What you want to do – and I'll show you from the front here, too – is you put the

你要做的是--我也會從前面給你演示--是你把

bench between your legs so you're straddling the bench.

長椅在你的雙腿之間，所以你'跨在長椅上。

The first thing that this does is allows us to automatically get a wider stance.

首先，這可以讓我們自動獲得更寬的姿態。

The wider stance is going to instantly activate the hips a little bit more.

更寬的站姿是會瞬間把臀部激活一點。

It's going to turn your toes out a little bit more, which is what you want.

它'會讓你的腳趾頭多出一點，這是你想要的。

It's going to allow us, when we go down, to let our hips lead the way.

它'要讓我們，當我們下去的時候，讓我們的臀部帶路。

Right?

對吧？

When our legs are in this more natural position here, I'm actually able to let the hips lead

當我們的雙腿在這裡處於這種比較自然的位置時，我其實可以讓臀部帶領

the way and drive back.

的方式，然後開車回來。

That's the key difference.

這就是關鍵的區別。

You don't want to lead with the knees.

你不想用膝蓋引導。

You've already gotten in trouble with doing that.

你'這樣做已經惹上了麻煩。

You want to lead with the hips by dropping them back.

你要用臀部向後垂的方式來引導。

Almost like a stiff-legged deadlift.

幾乎就像一個僵硬的負重舉。

That way you've got the bar up here.

這樣一來，你'這裡的酒吧。

It's the same thing, okay?

這是同樣的事情，好嗎？

You're going to lead back, lead back, lead back, and then we go down.

你'要帶回去，帶回去，帶回去，然後我們就下去了。

When we're down, the bench gives us that instant security knowing that we can't get in trouble

當我們倒下的時候，長椅給了我們瞬間的安全感，知道我們不會有麻煩。

at the bottom of this rep.

在本報告的底部。

If I had worst case scenario, I'm stuck down here, and I could always dump the bar.

如果我有最壞的情況，我'被困在這裡，我可以隨時甩掉酒吧。

But it's not going to give me the sense of fear that I won't be able to hand the job

但它不會讓我有一種恐懼感，我不會把工作交給你的

from the patellar tendons to the quads and hamstrings and glutes.

從髕骨肌腱到四頭肌、腿肌和臀部。

So it allows me to do that.

所以它允許我這樣做。

Instantly, when I'm down here, now I can actually power out of this position.

瞬間，當我'下來的時候，現在我居然可以從這個位置上發力。

I don't rest here, I just touch momentarily, and then when I come out of that position

我不在這裡休息，我只是瞬間接觸，然後當我從那個位置出來的時候。

I've actually loaded up the hamstrings a lot more by doing what I've said in the beginning

實際上，我已經加載了更多的腿筋，通過做我'在開始時說的

here, the wider hip stance.

這裡，更寬的臀部姿態。

So I'm able to actually use the hamstrings to blast myself out of the hole, get the glutes

所以，我能夠真正用腿筋把自己轟出洞外，讓臀部

involved, and we've actually targeted all the muscles we wanted to.

參與，我們'實際上已經瞄準了我們想要的所有肌肉。

We've gotten the quads much more effectively because we've gotten down into that parallel

我們已經得到了四邊形的更有效的，因為我們已經得到了下來到該平行

position, which I'm not quite there here because the bench is not as low as I would like it

的位置，我'我還沒有在這裡，因為凳子不是我想要的那麼低

to be.

要。

A little bit lower and I could get these quads nice and parallel.

再低一點，我就能把這些四邊形的東西平行起來。

By the way, parallel would refer to the hip crease right here that you could put your

順便說一下，平行指的是臀部摺痕，在這裡，你可以把你的

hands in.

手在。

The hip crease being level with the knee – the height of the knee.

臀部褶皺與膝蓋持平--膝蓋的高度。

So if I'm down here, my hip crease is here, my knees just a little bit down from where

所以，如果我在這裡，我的臀部褶皺是在這裡，我的膝蓋只是一點點從那裡向下

the hip crease is so I'm not quite at parallel.

臀部褶皺是所以我'不完全在平行。

But even if this is all you had, it's going to be a lot more beneficial for you.

但即使你只有這些，它也會對你有更多的好處。

Most importantly, it's going to help you to ease the knee pain that you're feeling and

最重要的是，它將幫助你緩解膝蓋疼痛，你'感覺和

it'll actually allow you to start squatting again.

它'實際上會讓你再次開始蹲下。

By the way, this is not just something that is going to make you look like a sissy, or

順便說一句，這不僅僅是會讓你看起來像個娘娘腔，或

something that Jeff Cavaliere, the physical therapist is telling you to do.

傑夫・卡瓦利爾，物理治療師告訴你做的事情。

This is a long held belief of even some guys – the Westside guys – that feel that this

這是連一些人--西城人--長期以來的信念，他們覺得這個

variation of the squat is the best variation of the squat and the only one you should train

蹲的變化是最好的蹲的變化，你應該訓練的唯一的一個。

with.

與：

So you really can get some benefits from training this way.

所以，你真的可以從這種方式的訓練中得到一些好處。

So I get inside here.

所以，我在這裡得到裡面。

Again, I lock my elbows down, back away, and once I'm here, again, I'm already wider than

再一次，我鎖住我的手肘，後退，一旦我'在這裡，再一次，我'已經寬於

the bench, as you can see here from the front, and I've got my toes pointed out, I've got

凳子上，你可以看到這裡從前面， 我已經得到了我的腳趾尖，我已經得到了。

tension throughout my entire body, the core is tight, I'm going to lead with the hips,

整個身體的緊張，核心是緊的，我'要帶領與臀部。

lead with the hips, lead with the hips, now straight down.

用臀部引路，用臀部引路，現在直下。

A little pause at the bottom, feel everything loaded up, and explode out of there.

在底部稍作停頓，感覺一切都裝好了，然後爆發出來。

Hips, down, and up.

臀部，向下，向上。

Now for someone that has knee pain like I do, chronically, I don't feel anything.

現在對於像我這樣長期膝蓋疼痛的人來說，我沒有任何感覺。

So there you have it.

所以，你有它。

Guys, knee pain, stabbing, killing you, you can't squat, you've bailed on squatting, you're

夥計們，膝蓋疼痛，刺痛，殺了你，你不能蹲下，你已經放棄了蹲下，你'。

looking for skipping leg day as your only option; not anymore.

尋找跳過腿日作為你唯一的選擇；不再是。

Just try to put the box down there.

試著把盒子放在下面就可以了。

If you're just a beginner it's okay if you're a little higher while you're trying to learn

如果你'只是一個初學者的話'沒關係，如果你'在努力學習的時候，你'高一點的話。

the mechanics, and most of all you're trying to learn that all important skill of allowing

技巧，最重要的是你要學習那所有重要的技能，允許

and delegating from the tendons to the muscles that should be doing the job in the first

並從肌腱委派到首先應該做這項工作的肌肉上

place.

的地方。

Guys, if you're looking for a way to put the science back in strength, put the biomechanics

夥計們，如果你正在尋找一種方法，把科學回到力量，把生物力學

to work for you so that you get more out of your workouts and not have to start avoiding

為你工作，讓你從你的鍛鍊中得到更多的好處，而不必開始逃避

everything because pain from doing things wrong has sort of broken you down; head to

因為做錯事的痛苦讓你崩潰了，頭到了

ATHLEANX.com and get our ATHLEANX training system.

ATHLEANX.com，獲得我們的ATHLEANX培訓系統。

As a physical therapist I prioritize, not just getting you strong, but being able to

作為一個物理治療師，我優先考慮的是，不只是讓你變得強壯，而是能夠讓你的身體變得更強壯。

keep you in the gym being strong for a long period of time.

讓你在健身房裡長期強壯。

That's at ATHLEANX.com.

那'是在ATHLEANX.com。

In the meantime, if you've found this video helpful, leave your comments and thumbs up

同時，如果你'發現這個視頻有幫助，請留下你的意見和大拇指。

below.

下面是：

Let me know what you want to see and I'll do my best to cover it here.

讓我知道你想看什麼，我'會盡力在這裡報道。

I know there's a lot of things that are bothering us in the gym.

我知道有'很多事情困擾著我們在健身房。

Shoulders, ankles, knees, hips; whatever it is, you leave it below and I'll try my best

肩膀、腳踝、膝蓋、臀部；不管是什麼，你把它留在下面，我就會盡力去做。

to cover it in a future video.

在未來的視頻中涵蓋它。

All right, guys.

好吧，夥計們。

See you soon!

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