HyperExtension (?)

rabid hamster · Purple Belt

hiya everyone,

how do you know if you aren't hyperextending(or whatever it's called) your leg when you kick? When I kick, sometimes i can hear my knees cracking, so im wondering if i am extending it too much?

also does anyone know any exercises to strengthen back muscles without having to use any machines?

thanks a bunch!

-Hiya

YODA · Black Belt

Hiya Hiya

Sounds liek you're hyperetending to me!

For strengthening the back the chin up is the king! Do them wide, narrow, palm in, palm out - variety!

For lower back try hyperextentions - lie face down & lift your shoulders off the floor, slowly. Or lift one arm & one leg (r-l or l-r) do not lift both arms & both legs - too much lower back pressure.

_________________
YODA
2nd Degree Black Belt : Doce Pares Eskrima www.docepares.co.uk
Qualified Instructor : JKD Concepts www.jkdc.co.uk
Qualified Fitness Instructor (Weights, CV, Circuit, Kinesiology)

ZR440 · Black Belt

My knee specialist told me to put on some 2.5 lb/side ankle weights and sit in a chair and raise lower leg up. Then stand against a table and curl the weights almost up to your butt. 3 sets of 10 to start, then repeat twice a day. It doesn't sound like much, but it has made my knee feel a little stronger. I thought my legs were in good shape before, but the doctor says a lot of people neglect this particular area, thinking it's as strong as upper leg muscles.

KickChick · Black Belt

hmmm... interesting title of this thread!
One thing I tell my students when they are executing "air" kicks is to not concentrate so much on the power in the extension but on the "pullback" motion of the kick. Never, EVER straighten the knee on your kicks. If you perform your kicks on the heavy bag routinely you should get a good idea of how your kicks should "feel".

SBN Doug · KF VIP

As you extend, hold your kick for a split second to prevent from snapping the knee. Then do as KickChick suggested and focus on the pullback of the leg.

rabid hamster · Purple Belt

hiya,

k, thanks everyone, i guess that's why my knees been hurting lately.
also what's a chin up?

oh and thanks for the compliment about my title kick chick

-Hiya

<---Finally dead

rabid hamster · Purple Belt

I tried everything you guys said. Don't make your knee straight, focus on pulling, don't extend it too far, etc, etc.. But it still cracks. Does that mean it's just my knee or am I still hyperextending it? Help me out here, the last thing I'd want is a bad knee at age 30.

Thank you all!

-Hiya

Kaioken times 100..

(To those that watch DBZ)

SaiFightsMS · KF VIP

I see you like the smileys.

So do your knees make noises when you do other things or just when you kick? And do you warm up your kicks gradually? The first kicks slower and easier gradually increasing the intensity.

rabid hamster · Purple Belt

Yep, my knees do crack often when I do other things. Not always, but sometimes. LIke when I do squats, when I walk up the stairs, etc. It doesn't crack when I just run or walk though. I've found though that when I do squats, it cracks for a while, and then starts cracking less for a while once i do a lot. also i don't warm up my knees, i didn't really know you had to warm up your knees.

yep, the smiley faces are awesome.

-Hiya

Jack · Black Belt

You can help warm you knees up with unweighted squats, moving hips in a circular motion while in the squat position, and standing, lifting one leg up and rotating at the knee.

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