Fastest Ways To Strengthen Your Squat
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- Опубліковано 9 чер 2024
- These are 3 of the fastest methods you can use to increase your squat strength from @GarageStrength Coach Dane Miller.
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0:00 Squat Tip #1: Squat Frequency + Variations
2:44 The Key To Squat Heavy
4:13 Squat Tip #2: Rep Schemes
6:18 Squat Tip #3: Ramping
8:54 Tri-Force of Squatting
9:40 BONUS Tip: Accessory Exercises
10:45 Exercise 1: Chinese Side Bends
11:11 Exercise 2: Dane's Fast Abs
12:20 Exercise 3: Blue Collar Carry
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Will weight lifting shoes help?
So, to squat a lot, one must squat a lot.
Yep. Save yourself wasting 12 mins watching this...
Just go and do more squats
yes lol
What a drive by looser comment. You're also lying about what's in the video.
I don't even know this channel, but I can imagine how annoying it would be to have someone like you misdirect any potential viewers with that BS. And then start a pile on with other jerks who also have nothing going on in their lives 🤷
Took him 14 minutes to summarize that, yes. Hilarious how much bs people put out. And btw, to squat more you don't necessarily need to squat more. Past two months I've gained about 55-60 pounds in the back squat (low bar) from my starting point, doing two sessions a week of 30 minutes each. You gotta know what ur doing and have zeroed in focus. The bs argument of quantity pisses me off, honestly. Junk volume.
Indubitably.
badass video, coach! watching your channel evolve the past 4 years i've been watching has been really fun. PEACE!✌️
I've been always a person to keep the reps between 8-12 reps for a while, after watch a few of videos on the channel including this one I've been messing with the rep ranges a lot and been enjoying it for programs! Love seeing the core exercise at the end of the video to, get swole ladies and gents!
I love this I commented on a previous video about one of the rep schemes and you have answered it for me love it and love your content has helped me massively hit PRs over off and preseason for rugby but also maintain it during the season at 33 years old couldn't thank you enough
I started squatting 5-6x a week and went from 210kg to 220kg in like 6 weeks.
well if you do it almost everyday then you will obviously go up in weight
Thank you for this and what you do!!! 🙏🏾
I'm finally understanding the term increasing the groove...and why it wasn't possible to actually snatch using the squat stance that I had. You should add a service on your app where your lifters can evaluate technical movements and make recommendations, if possible.
Always rocking the illest t shirts💯🔥🔥
Another one I learned from a competitive Strongman is the idea of wave cycling versus linear pyramid progressions, and it has actually helped me to reach several PRs.
Essentially, take your 1RM, subtract 10 or 20lbs, do 80% of that for 3, 90% for 2, then that number, take 5or10lbs more and do the same 80&90% then do the same to your 1RM. 9 sets and your body isn't fatigued. Warm up with 60% of your 1RM if needed
What do I do those I will pause on the first rep and then do a double bounce and then a single bounce only on the sets requiring three repetitions but that's because I will warm up by sitting atg for 5 to 10 minutes while pulling a figure 8 band apart in front of me call Mom sometimes rotating, sometimes drawing a figure eight with my knees to warm up the ankles.
Awesome
I wanted to ask you a question. During a mesocycle dedicated to improving power for the vertical jump what progression pattern should be used, for example if I am doing a squat at 50% of 1RM for 5 reps the next week how should I progress? On the other hand, in exercises such as the Jump box, if I did 5 reps with the box one meter high the next week, how do I progress?
PS:I respect you
At about the 11 minute mark when you said something like : I can't wait to see the comments 'because you actually have a weight on each side and that counter balances it.." I was cracking up! That is exactly how people are on social media! Like they've never tried it - and they act like their the expert! Man I am all about oblique training crucial for strength
Please 🙏 please 🙏 respond to this. I was thinking of getting the York barbell stf press squat stand for my gym. I was wondering how you like it. It looks good to use. What do you think of it. Thanks for your response
Hey daddy Dane, who is your editor? Love their work, would like to reach out or work with them at some point. Cheers.
2:49 - Dane, I'd love to hear some of your thoughts on combining the back squat with both sled pushing/pulling and single-leg squatting. obviously if your goal is to become a powerlifter, then squatting is the sport, but for those doing other sports, is there a smarter risk-reward ratio with using the other exercises more because of lesser risk to the back?
Everybody's knees caving in on this vid.
Right? Looking nuts out there
Some knee cave is fine as long as it doesn't impact the balance and weight-distribution through your feet.
It's when the cave is severe enough to compromise your foot stability it becomes a problem. You'll see plenty of elite lifters with knee cave, but take a look at their feet. You'll see they stay planted and rooted to the ground throughout the lift. Essentially making sure the knee cave is within an acceptable range.
@@kirby7475 it's hard on th knees over the years, alot here looks a bit much
And?
And... being a hinge type joint it's straining them in a direction they weren't designed to bend. @@enrique2395
need an updated basketball strength vid :D
2:04
how is it not falling off?!
What's the book @garagestrength?
Loving the Zelda reference
I think one either rates the squat or deadlift as the King of lifts. I prefer deadlifts but they are hard to recover from compared to squats. I think both lifts help improve each other as well.
Please tell me you're coaching your athletes to avoid letting their knees shoot together on each ascent. Not only is it inefficient (very counter-productive for squatting as much as possible), it's more damaging the more weight you have on the bar. This was a very informative video! Good form is just as important as strength though. A race car with a smaller engine but a good suspension will have faster times than one with a huge engine and terrible suspension. You touched on this with the core stabilization but thats only the top half!!
Hey guys look, its one of those functional fitness nerds that is scared of a little knee valgus.🤭
@@enrique2395 key words "a little." I agree that squatting close to 1RM warrants a little knee wiggle. No problem there. However, if you're doing sets of more than 5ish reps, your knees shouldn't really move laterally. Maybe on the last one or two. What do I know, though.... I'm not a disfunctional fitness nerd.
@@enrique2395You are partially wrong. If you are squatting to parallel then knee cave is inefficient, but if you squat ATG knee cave is efficient and necessary. You can’t generate lots of force through your quads without knee cave if squatting ATG. Look at any top Olympic lifter and notice they squat ATG with knee cave and their quads are twice the size of powerlifters.
Which medicines are good for throwers?
Dane, what do you think of cluster sets for increasing strength without increasing muscle mass?
No such thing as too much muscle. You're not gonna be gaining more than 5lbs a year after ur beginner stage and 1lb of muscle has been shown to be exponentially beneficial for strength. So don't worry about the muscle, but closer sets can be good in something more technique focused or on a peak but you base probably shouldn't be filled with a ton of them
@@JOnh-nr8fp How do you think Anatoly Powerlifter got so strong without putting on much muscle?
My problem are not weights but I get dizzy after 1set of 12….2nd set I get dizzy at rep 8-9 even with the same weight….I control breathing but still struggle not to pass out.
The Legend of Zelda reference was amazing
Love the Zelda reference!
Wait... Cultivate your POWER, Courage, and Wisdom
It’s dangerous to go alone. Take this!
I tried signing up and it says the date is wrong for my bday
Why would you ever choose high bar squats over low bar squats?
A lot of the people squatting have their knees move inwards at about the midway point. Is this ok? Acceptable form for longevity and safety?
It shouldn’t really happen at lightweights; if it does it either means you’re very weak or have technique/mobility issues. But it’s bound to happen as you get closer to your max, and not really something to worry about, because you see it in the worlds best squatters as they approach their limit
It's okay as long as you keep your entire foot rooted to the ground, with weight distributed equally. This is because knees caving isn't necessarily a bad thing, it just depends if the knee cave is severe enough to compromise your feets' ability to stay rooted to the ground.
You can test this range yourself by seeing how much you have to let your knee cave inwards and outwards before some part of the sole of your feet lose contact with the ground. Anything within this range where you can keep your entire foot in contact with the ground is an acceptable amount of knee cave, and nothing to really worry about.
As mentioned previously here, you'll see elite lifters knee cave all the time on heavier lifts. But next time you see them, take a look at their feet and you'll notice they stay firmly rooted to the ground.
That form @0:36 made my discs rupture
Same! Bad form
my back hurts just looking at it
Squat two days in a row??
I can hear my knees popping while watching this...
You must not squat much then. Every wealking nerd online says the same shit
Perhaps, but at least I can spell..."Weakling"@@enrique2395
Walking backwards only reverses aging if you do it fast enough
Don’t have to Overload at all !
I'm not jumping higher or running faster... i wish squats help with that, but it doesn't, not for me at least
I don’t understand how the girl In The thumbnail has no back pain
These comments are insane. Jumping in and spotting is fine but don’t touch it until it starts going down or I’m gonna be pissed.
Almost sounds like the Triforce is SBD 🤔 jk 🤣
How many buzzwords do you want to use on an audience of mostly beginners to get your point across?
Yes.
You lost me when you stated “squat Thursday and then Friday.” Never on consecutive days.
I've made that mistake
Doing dubbels and trippels with 70-85% of your current max two days in a row is no problem. Hell you can even do it daily. You can undulate your volume and intensity from session to session and increase your max weekly. You will easily do 3-5 weeks. Train, eat, sleep. It's not recomended for hypertrophy or training above 90% of max.
@@TheRisto2 No.
110 is not 220 . It is 242 !
Super Squats program.
Not for weak minded.
This man is a liar he promised me an exercise video for bowlers in January on his peak strength channel and low and behold there isn't one.
🤣
Lawn bowls??
SQUAT with a wheelie walker 🤣👍
Just get better at bowling 🎳
@@enrique2395 no.
Tip #4: Get better parents or have someone genetically engineer your DNA to give you 3cm chinese weightlifter femurs.
This program fucking sucks and won't make you stronger. Just saved the comment section $$$
Which medicines are good for throwers?
Medicine balls