Increase YOUR Squat Strength FAST!
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- Опубліковано 24 лип 2024
- What is the Fastest Way To Increase YOUR Squat? Strength Coach Dane Miller breaks down the best and fastest method to improve your squat strength today!
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0:00 2 Types of Squats
2:02 Squat Tip #1
3:31 Squat Tip #2
5:04 Squat Tip #3
7:08 Squat Tip #4 - Спорт
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Hi, there. Powerlifter here.
Those are great tips, they definitely work too. But I would also highly recommend in relation to bar work and non-accessory workouts that blow up your squat strength is:
1. Pin Squats (explosive top/lockout)
2. 100-110% of 1RM Walk-outs
3. Pause Squats (explosive out of the hole)
4. Backdown sets (hypertrophy) after your main/top working sets
Increase your Squad Fast, step one, Squad every Day for 2 Years 🤣
Squad
Fortnite squads
😂😂
Jesus died for your sins out of love and rose from the dead 3 days later so that you may have eternal life in heaven; He is the way, truth, and the life.
@@Jan.MendezWrong, he died for our GAINS, and we pray at his alter of steel and sweat as often as possible in order to repay his sacrifice.
I’m finding out that a mid bar placement lets me stay really upright with my long legs
Berserk method FUCKING BASED
@@copeenthuisiast5453 man of culture
I see you on here and on Enkiri'spage, so I know you a real one Bald Omni-Man
Yes, the mid bar placement usually is the better “high bar” alternative for people with long femurs. On most occasions when someone with long femurs tries to mimic someone with short femurs by placing the bar high up on the traps, they will be pushed forward on to their toes and will therefore end up off balance when they hit the hole.
This happens because as someone with long femurs and a short torso, your upper body is automatically going to lean forward more to find the correct balancing point (mid point of your feet).
If as a long femur lifter you want to stay extremely upright the way short femur lifters can, you’ll need to develop incredible ankle mobility to enable your knees to shoot way past your toes, which would in turn negate your torso’s need to lean forward to balance the body out.
Also keeps you from compressing the shit out your spine
Great video. I've always loved the squat. One of my favorite techniques is use a 5×5 (full range) routine, then 5×1, starting light and working up to near max, starting at the bottom in a rack, at parallel or slightly above. Zero stretch reflex and pays off quickly.
Jesus died for your sins out of love and rose from the dead 3 days later so that you may have eternal life in heaven; He is the way, truth, and the life.
How long you rest when do singles?
@tyraelangel2549 the first few I rest as little as possible, as I'm just practicing the movement (I'm already warmed up from full range squats). Then I would typically rest 3-5 minutes between the last 2-3 singles. That's about how long it takes the ATP-creatine energy to replenish
oh how i’ve been waiting for this one!! thankyou!!!
I discovered/stumbled upon this channel today and feels like i found a goldmine of lifting knowledge..
Jesus died for your sins out of love and rose from the dead 3 days later so that you may have eternal life in heaven; He is the way, truth, and the life.
Get STRONGER LEGS with our BIG SQUAT PROGRAM 🏆✔🦵
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Your videos have been great recently. Videos every day is insane. Thanks Coach!
I was always intimidated by the squat and avoided it. I thought my hips were too tight. Doing squats regularly increased my flexibility and my overall strength surged across all of my barbell lifts. I now smile when I do squats
Extending my grip further out seemed to add a good 10% within a couple of weeks at a high bar squat, basically the same position as the video's low bar squat hand position. Still trying to wrap my mind around the biomechanics of it.
Great work
Literally looked for a video for this yesterday
I have deteriorating discs in L4 and L5. I can front squat, over head squat, and olympic lift pain free. As soon as I load in back squat position causes pain. I havent tried to many low bar variations yet, just stick with front squats and other leg variations
Hey, Jake,
Have you tried a SSB? My back issue was a little lower but have been able to squat with an SSB and slightly wider stance. Still not able to push the 5 wheels I once could and probably won’t ever but being able to just squat decently again without unbearable pain is plenty for me.
Hey Jake have you heard of the McGill big 3? As a football player with scoliosis sciatica and a terrible previous disc herniation it saved me big time
@Messup7654 coincidence you comment that now. I just herniated 2 disc's. Down and out for 7 weeks untill it finally let up and could move again. Been doing very basic PT movements for the last 4 days.
I usually watch this channel to sleep, might have to reconsider after this episode
thank you!
Good stuff here buddy! 💪🏼💪🏼
thank you for the video
can we get something like this for the other lifts
bench clean deadlift
thanks for the suggestion!
Saw you review The Liver King. I reviewed his site and his videos. Yeah - I’m sticking with you Dane.
I have patellofemoral pain syndrome and haven't squatted in a year. My legs are laughably weak, I can bench more than I can squat. I have tryouts in a month and need to get as strong as possible. Would it be okay to start squatting everyday while managing knee pain with the ATG zero program, voltaren, and Tylenol/advil?
505Lbs with impeccable form, searching for a stronger squat, I have plat here since the gyms reopened after cov.
Any tips for knee pain from an old mcl tear or any suggested knee wraps
This man has the best t shirts
“How to increase your squat quickly”
Smolov… 😂
Thanks for demonstrating some the exercises that we can utilize to increase our squat. I'll be sure to utilize these exercises. Right now though, I just need to utilize the bathroom. 😁
1. "cheat", go to 90degrees with wider stance
2. Squat everyday (keep in mind to lower intensity on most days)
3. Do variations of the squat (paused, bounce, low bar, high bar, front squat, pin squats)
4. Get used to squat heavy (80-90% intensity 1-3 times a week, then 100% when youre feeling particularly well. also keep an objective eye on your fatigue, because this is taxing)
great vid. cool t shirt
The dilla shirt is amazing 👌
Im about to be that guy. The star trek captain who changed the test was Capt Kirk. Love you're shiiiiiiiit bro! Keep the content coming
+1000 respect for the j dilla shirt
I can't seem to push past my PB, I think there is an element of fear even though I have safety bars in place if I fail.
Dope shirt.
Is there an athletic difference between high bar and low bar
Can you do a breakdown of some BOOOGZ videos he's a monster
Nice info! I'm subbing for the simple fact the you do a full range of motion squat.
haha then you'll like our other videos for sure lol
But i cant do a full range of motion squat 😢 only can hit parallel
Jean Luc Picard changed what test? That was Kirk and the Kobayashi Miru.
Been lifting for 4 months now, I squat 135 as 2-4 rep max on a decent day,
I'll keep these principals in mind and update my comment later,
I train legs twice a week, I wish I can get to PR 220, may the newbie gains help me!
July 20,
My Squat weight is 155 for handful of reps now.
August 8,
I squat 185 for 2-3 reps now.
November 26,
My squat decreased to 170 because of an extreme football season, on my way to PRs hopefully within a month.
what’s your squat now?
@@amritmann3297 135 for 3-4 sets of 8-10 on a average day. Haven't tried a new max, I feel scared for hitting heavier weights, I'm close to squatting my bodyweight now.
thanks for reminding me of the video, I should look through it again to polish the tips.
@@krisssHaHawhat's ur squat now?
@@bee3690 Hasn't been a crazy difference, but I have upped the weight by 20 pounds (10 each side) and my rep range is 5-8 currently for 3 sets on average.
Actually I should watch the video again thanks for reminding I forgot about this, should def take notes againz
@@krisssHaHa no problem bro hehe. U should try to find your 1RM or close to it.
Strongest tshirt collection in the game
Link to Squat shoes please 👍🏻
i like the silly edits. fun times great channel
I aways though that doing squat every day (or any other strengh exercise) would have a negative impact on your strenght! Very interesting info! Great vid as aways!!
no your body adopts
Manage your volume well and you'll be fine
Love this hahahha
Nice shirt, jdilla for life
Squatting every day for 2 years. Thats crazy. Mby I underestimated you a bit❗
You: "backsquat almost across your shoulder blades..."
me: *two full inches below the top line of my shoulder blades.*
love your videos and knowledge always, that being said i feel like tip #1 was just complete ass. you are increasing strength youre just lowing range. i just dont see how it would matter unless you need to hit a specific number for some reason.
I am 45 with limited mobility in my shoulders from a broken shoulder ball. I am closer to a low back and my hands are right up against the plates. Any suggestions for limited mobility?
Safety Squat Bar!! You can thank me later lol.
Biggest con of the low bar back squat is when you accidently crush the meat of your palm between the bar and the rack.
Boss my core is weak af for Olympic style squats, what's good for it
More squats. Honestly, especially pause and front
I got my first amateur powerlifting meet... my squat is ass.. 315 1 rep max.. I hate myself . I'm 5'10.. long legs.. I try to go wide stance but I'm weak af with it .
Dane, I’m 6’7”. How can I squat ATG? (I’m just starting squats). I am lucky if I can get to 90°
If you haven’t already, experiment with every combination of toe out/in, feet width, and bar placement on your back. It can be really helpful to first just hold a 45lb plate in front of you as a counterbalance while experimenting with the first two and seeing what is right for your body. Do it with a mirror next to you so you can look over and check to make sure you minimize/eliminate butt wink while at depth. I’m also 6’7 and would recommend keeping the bar fairly low on your back, even if you wish to squat with a fairly vertical torso (unless you’re blessed with short femurs and/or excellent dorsiflexion).
Depth isn't really influenced by your height, although you have a longer distance to travel. There are some useful things you can do be able to squat lower. The things David just mentioned might help. If you need more information, Squat University is a great place for it.
Don't be afraid to let your knees move forward, move naturally
Ankle flexibility can also play a part in squatting atg so use five pound plates under your heels or even lifting shoes can help you hit that depth
Stretch, not just once but constantly and you should limber up
Zercher squat gang!
Do a collab with Squat Uni
Unrelated topic but you gotta link where you got the J dilla shirt from. That shirt 🔥
The intro😂😂😂😂
is butt wink allowed in full range of motion?
Hey,
I squat 3 times per week (+/- 5 series of 3 to 4 rep) but I’ve been stuck to a max rep for about 2 months. I was wondering if using a belt could help me …?
Thanks by advance!
If you want to beat a PR a belt and knee wraps could increase it by like 30lbs
I get good results squatting once a week. If you want to get strong - less is more.
I appreciate the J Dilla shirt
Smolov!
can anyone please tell me what 5 singles or 5 doubles means
5 sets of 1 rep and 5 sets of 2 reps
2:58 That's not a strength increase. That's bar-weight increase.
4:53 are that guy’s traps real?🤯
Sir, As a long jumper should I be doing heavy weight training and also Olympic lifts? I consulted various coaches and trainers but their opinions varied can you please suggest me something?
you can do a mix or both heavy, light, and plyometric work. One alone wouldn't be the best! Try them all in a program!
@@GarageStrength thanks, sir for your kind reply
3:53 Ivan Djuric enters chat
Love the Dilla shirt!!!
Looks like Larry wheels in the thumbnail
If I oly lift would squatting low bar ruin my lifts lol
If you say "Squat " , ....then of course it's an effing BACK SQUAT !!!
holy crap what's up with the knee caving 2:52, 4:49, they're actually touching 7:46 sacrificing form just to lift heavy 🤔 .... that can't be good for your knees 😵 should you be correcting this?
boast by S.O. at the beginning👌🏼👌🏼
I do 5x15 two times a weeks, medium to light weights, i can feel It in my quads more with High volume, and Also i was injured by squatting heavy before so i'm kinda paranoid to push pr
if you want to PR I‘d recomend you lower the reps every week by one until you get to around 5 where you can do an amrap or you push it even lower and maybe stop at three. Do a mini deload and then have a PR session with spotters. Not an expert tho.
Y squat atg , 90 feels betr
DIlla is the goat
Garage Strengh: BLOW UP YOUR STRENGH
Me: grands needle 💉
Joke aside, super informative!
I’d love to increase my squat but I refuse to widen my stance and I refuse to stop at 90 degrees I do close stance high bar ass to grass squats. to me close stance high bar atg squats are beautiful I feel like I’m cheating when I stop 90 degrees now
Going down to 90 degrees is ideal n much better on your back and knees over time. You are still getting a great leg workout. Going too high isn't good enough, but going too low can cause less control over the weight bc you are not stopping it where the muscles really contract. 90 degrees is ideal in so many ways whether it's monuments, lifting, etc. Another ex, is a football stance is at 90 degrees when bending legs on the line of scrimmage, not lower or higher.
@@michaelcannon1741 nah bro just go watch kneesovertoes taking your knees into a full range of motion will always be better
Someone get this guy a box of tissues.
Great video! Could you talk just a bit faster. Some of your terminology got confusing.
Dude's wearing a J Dilla shirt.... He gets an immediate like and subscribe from me. 🙂
Show me 🤣🤣💯👍💥😎
I noticed that the girls knees would buckle inwards in during the squat. Are there any setbacks to letting say my wife do that?
ideally this wouldn't happen. If it does, try to think "knees out" on the way up. Work in progress
@@GarageStrength Thanks for the info. I've been encouraging her to keep the knees out, but I wasn't sure if maybe there was new information about it being ok to buckle them a bit.
Dudes breathing gives me anxiety
Blud is almost passing out after 2 reps
This editing, ahahahah. Creasing bro.
I feel like doing squat every day would stunt your recovery process and make you weaker than you could potentially be but idk
You are doing very little volume so recovery isnt a problem. But you are learning movement and adapting your CNS to higher loads quicker.
Tell that to Ivan Djuric
First thing: cheat, second: squat everyday for 2 years 😂
These young guys are always obsessed with maxing out and just end up hurt and out of the game in no time. Theyll be the old guys saying their shoulders and knees are shot at 45 or 50 or honestly probably way before
I see rly bad squats at this videos .......
Dilla!
I'm really glad you front squatted everyday, because if your front squat is horrible you Are a horrible person.
Yaw!! Squats! Just what the doctor ordered
Why are you panting so much when you haven't even done anything yet? You need to get your cardio in shape, man
This guy needs to workout more lol! You'll find out that squating everyday is wrong! 100 pound increase in 2 years is nothing! I have people that I train! I've gotten them to increase there squat by 100 pounds in 6 months! Lol naturally too they keep there hair! You will end up with a bad back and knees and you reduce your athletic performance, durability and overall stregth!!!!!!!
Ye but from what to what
Wide grip on bench and wide stance on squat aren't cheating. Cheating is using drugs. Cheating is high squats. Cheating is looking at other people's answers on the test.
Wide stance on deadlift isn't cheating, it's par for the damn course. Sick of twits calling it cheating.
Eh it's not a real squat. It's not cheating but unless ur a powerlifter there's no point
This is terrible advice
Dilla!