@Margaret Martin, Physical Therapist Hello and thank you for this, yet again, very informative video ! May I ask you what your opinion is on the so-called "super brain squat" please ? I sincerely hope you'll be able to read + anwswer me & I wish you a lovely weekend...
There’s one squat variation that I’ve been doing for years and zero back pain so far - and it incorporates all the points you have made, except it pushes them even further: it’s called the Hackenschmidt Squat (named after George Hackenschmidt). Basically, it involves holding the weight bar with both hands close together *behind your back*, resting more or less on the small of your back. That really pulls your arms back and chest forward. I modified it slightly to do all my Hackenschmidt squats on my toes. I don’t do heavy, just 40lbs, but I do it continuously for 30 minutes (i.e. several hundred squats), twice a week. Hackenschmidt squats are “@$$ to grass”, i.e. all the way down. Such a long workout incorporates both weight and cardio, and I find it excellent conditioning. Been doing it for years, so far so good, zero injuries!
I was a powerlifter in my youth. I’m 55 now and have excluded all squats except sissy squats that are not for any sissy… Saved my back and knees. Your thoughts? Recommendation for alternatives?
THANK YOU!! I explained to a trainer that this exercise was uncomfortable and the response was - well everyone gets used to it 😮. Your explanation & alternatives are exactly what I have been looking for. ❤
Those of us who are older need to be very mindful and careful about exercises that YOUNGER people are doing. A rigid, older body is more prone to injury doing some exercises, especially if those exercises are done incorrectly. At 70 and 80 or more, knees, muscles, tendons, bones and heart function need to be treated with a focused, correct mindset. Thanks Margaret for these tips.
My favorite way to do squats and lunges is with my back against a big ball on the wall. I can hold weights, or not, and it helps me keep good posture and adds a little balance challenge. I was relieved you didn’t say get rid of squats entire,y. Thank you for so many great tutorials!
This information on squats is so valuable, thank you. BTW, great color blue for you, really brings out the blue in your eyes. Hair is great, too. have been following you for years and you look better and better. How many of us can say that as we age?
Interesting. I have had back problems so I thought I would give your alternatives a try. Hands on hips and head worked well but hands on chest seemed to increase pressure on my knees, especially my left knee that still suffers the effects of an old sports injury. Thank you.
It's been a whole year since my Partial-Nephrectamy & the 1 thing I've Been able to do since the beginning of month 3 is Squats, slow & steady at first & now a regular in my fitness routines. I restarted my fitness with your videos last February for getting back into routine with slow measured stretches you have videos & now regularly return to check out your advice. That's a good point Margaret with the hands & arms, because I was a bit unbalanced at first my core muscles weren't working too well for quite a while so, after finding my best stance to get moving again I starred by pushing against the chair seat so it was safe & easy to do the squats from my chair. Now I'm using the chest method with 5kg weights at 3 reps of 30. Great info for the Squats.
Thanks for your channel. I have arthritis in my back and spine and this great info. No more hand out in front for me. I am very active and want to continue to be.🙂
Dear lady, you are so nice and your videos are so clear and your way of speaking! You can't imagine what I would give to be able to consult you personally! Thank you very much for your contribution! affectionate greetings from México City.
Thank you for this , teaching a good squat done correctly is so so important . Squatting is functional , yes you don’t need arms out in front but you can squat without the arms out in front . You can’t get in and out of a car or on and off the toilet ! Correct lifting technique . Teach options for arms but do not stop squatting !
I am so glad I watched this. I was doing this and I noticed my back was constantly hurting even though I was making sure I was doing it “right” … and I always wondered if it was good for my knees😳🙄
OMG, I just blew out my back last Tuesday mid-squat. It was the absolute worst back injury I have ever experienced. I sm still not recovered. I am terrified of squats now, but I will come back to this if/when I regain some bravery.
And it never will. Herniated discs are like gum disease and Cannabis psychosis. ... You can only ever "manage" it from now on. There is NO putting that genie back in the bottle.
Thank you for recommending correct posture while exercising. I see so many people at the gym with their heads down and other strange postures and bad exercises that everyone should be aware of and not do.
Hello Margaret, thank you for your confirmation of what my body was telling me. I began with hand forward but gradually I adopted the 1rst and 2nd alternative but I was not sure it was the right moves. Thank you so much
I came back to this video to tell everyone that this change alone did wonders for my posture, just in a couple of months. Huge difference. It really works. 😃 I was going to come back and share it, but forgot about it, since I had a lot of other things on my mind. So I come back to share it now. Thank you again Margaret 🥰
I am 76, joined a gym in October 2023. At this gym, we have a personal trainer with us at every session. We do squats regularly under his supervision. I do squats at home on the days I don’t go to the gym.
Beautiful presentation. I squat daily for years. I am 70, no experiencing with any back pain or knees issues yet. I also do squat sitting on my feet during the day and crawling on floor in the house. These exercise help me to endure my daily hour walking and weekly hiking. Thank you. Will make done changes in my new squatting
I just watched this video and it’s so exactly what I needed right now that I immediately looked over your list of offerings on UA-cam. What I am trying to find is something that will help me improve my weaknesses in cardio. I’ve found that, even though at 77 I am able to do a good number of reps with light dumbbells, I start to get dizzy even before reaching maximum number of reps. So I think I need to focus more on cardio, but where to begin? Hope you can point me in the right direction. Thanks again for your great workout advice.
I have arthritis in my knees. I Iink my hands behind my head, lean back against them and tilt my head slightly upwards as if I was relaxing on a sun lounger. As I squat I squeeze my bottom muscles. It takes all the weight off my knees.
Margaret, there are studies showing the red and near-infrared red lught therapy is beneficial for people with osteoporosis. Have you heard or read about this? What are your thoughts?
That’s how I do body squat so good to see I’m doing them right. When I was young I did a lot of weight training. However, recently squats have bothered my knees.
I have been doing air squats with my hands over my chest, and I go all the way to the floor. I haven’t had any problems doing these. I am a little hesitant to use weight because I am a 61-year-old male. I usually do two sets of 11. I haven’t had any issues whatsoever.thank you for the good information.
thank you....I was doing exactly that exercises and now I know why I shouldn't. Even the study you showed was very clarifying. It is interesting for you to know that the reason to do that exercises in this position was to balance the body and be able to go down to the lowest level in order to work the full motion range of the knees, having a very stiff hip
Great Margaret! Someone had just told me to do those air squats to help my knee. Have some sort of injury in there that prevents me from squatting low into a deep bend. I'll have to try your suggestions, along with your other advise on knee probs. Really appreciate your vids...we ❤ you
@@niahoward1920 squats are safe, But most people don't warm up enough, w partial squats first. They hurry into a full squat! When the exercise should be comfortable.. And. Squatting must be done your whole life for every human being to be healthy!!
first time on your channel, thanks for the tips and awesome explanation, as me with severe knee pain, could never understand why ppl doing such hard squats, now got answers,
That makes perfect sense that we never put or arms in that position... It makes me also think about people running backward... When will you need to do that?
I LIKE THE "CORNER OF THE BED SQUATS" BEST...B/C I CAN DO MORE AND CHANGE MY FEET POSITION TO GET OTHER AREAS THAT THE FORWARD-ONLY SQUATS DON'T...CAN YOU COME UP WITH A BEDROOM WORKOUT THAT WOULD BE FUN AND EASY? I LOVE YOUR STYLE OF TEACHING AND YOUR GREAT SMILE!
Thank you for your videos. I really need to do squats and get my butt in shape lol. Now I know I won't hurt myself doing it. I like the way you teach. I'm a new sub.
Couldn't understand the difference between the squats you are talking about & the ones usually done..is it about holding hands shoulder height & what you tell is holding hands to breastbone..is i
Hmm - when you are squatting with a weight just in front of the body (or above the body and keeping your arms vertical), the weight itself helps you to maintain your balance. When there is no extra weight, the arms extended outwards (straight or bent, depending on the need) work as a counterweight and do the same. Your core muscels should be able to keep the (lower) back straightend and thus protect the spine. As an amateur I don't see a major problem with this if the movement is otherwise executed correctly. (However, doing this holding e.g. a kettlebell and keeping the arms extended outwards in front of you doesn't sound like a good idea thinking about the spine health.)
Yep. This video is unnecessarily kinesiophobic. She lost me when she pulled up a study from 1976. PTs (I'm one) should be encouraging resilience in an increasingly wide set of movements and positions, not limiting people's capacity or making them movement perfectionists. We get injured in the positions we don't train in. (Also: yes, the stock video within this one of the person using her arm strength to lift a kettle bell out in front of her was defeating the point of the kettlebells. You are supposed to lift the kettlebell from the power of extending your knees and hips). So much unnecessarily wrong, unevidenced and picky information is in this video.
I was always trained to do it with your hands against your chest. Like you said, I would think that if your arms were out in front of you would be awkward and it would hurt my lower back. Thank you for this information.
Can you point me to a video that will help with stretches/strength moves for knee pain located on the inner side area? It feels less like knee pain, rather very lower inner thigh pain. Any ideas?
Most people are not aware that this form of the squat can cause problems. I explain why.
@Margaret Martin, Physical Therapist
Hello and thank you for this, yet again, very informative video !
May I ask you what your opinion is on the so-called "super brain squat" please ?
I sincerely hope you'll be able to read + anwswer me & I wish you a lovely weekend...
Thanks. You opened my eyes. Good job keep it up.
I knew I had arthritis on my right knee with no problems until I did this exercise at a Body Works class.
There’s one squat variation that I’ve been doing for years and zero back pain so far - and it incorporates all the points you have made, except it pushes them even further: it’s called the Hackenschmidt Squat (named after George Hackenschmidt). Basically, it involves holding the weight bar with both hands close together *behind your back*, resting more or less on the small of your back. That really pulls your arms back and chest forward. I modified it slightly to do all my Hackenschmidt squats on my toes. I don’t do heavy, just 40lbs, but I do it continuously for 30 minutes (i.e. several hundred squats), twice a week. Hackenschmidt squats are “@$$ to grass”, i.e. all the way down. Such a long workout incorporates both weight and cardio, and I find it excellent conditioning. Been doing it for years, so far so good, zero injuries!
I was a powerlifter in my youth. I’m 55 now and have excluded all squats except sissy squats that are not for any sissy… Saved my back and knees. Your thoughts?
Recommendation for alternatives?
This lady is a warm soul ,and has great manners , i could watch her all day..
Margaret, I love the plants on your stairs. Such a thoughtful touch on your part. It matches your pleasant and professional personality. Thank you!
THANK YOU!! I explained to a trainer that this exercise was uncomfortable and the response was - well everyone gets used to it 😮. Your explanation & alternatives are exactly what I have been looking for. ❤
I don't know how the UA-cam gods knew I needed your channel, but I'm so glad it was recommended to me. Sensible, qualified advice.
Hi Paula. Happy to hear that we connected.
Thanks so much, I am 74 and have been doing them the wrong way for over a year, I was wondering why my lower back has bothered me so much.
Same here my back always hurt when I follow the other method
Those of us who are older need to be very mindful and careful about exercises that YOUNGER people are doing. A rigid, older body is more prone to injury doing some exercises, especially if those exercises are done incorrectly. At 70 and 80 or more, knees, muscles, tendons, bones and heart function need to be treated with a focused, correct mindset. Thanks Margaret for these tips.
Love your demonstration of good form/technique. Your plants are lovely and a nice backdrop! Thanks!
Excellent tip. A physical therapist suggested keeping your hands in line, but I never heard why.
Excellent! I'll change the way I do squats tomorrow morning. Thank you.
My favorite way to do squats and lunges is with my back against a big ball on the wall. I can hold weights, or not, and it helps me keep good posture and adds a little balance challenge. I was relieved you didn’t say get rid of squats entire,y. Thank you for so many great tutorials!
This information on squats is so valuable, thank you. BTW, great color blue for you, really brings out the blue in your eyes. Hair is great, too. have been following you for years and you look better and better. How many of us can say that as we age?
Lady, if you want plants on your staircase, you don’t owe anyone an explanation. You are providing a service and people should be grateful.
Thank you
Actually her plants are beautiful!!
The explanations is not for her defense it's for YOUR education.
@@margaretmartinpt thank you for the great video. Please ignore ignorant comments. 🙏❤
Very good video thank you for your wise advise. I will try this
Interesting. I have had back problems so I thought I would give your alternatives a try. Hands on hips and head worked well but hands on chest seemed to increase pressure on my knees, especially my left knee that still suffers the effects of an old sports injury.
Thank you.
Try squeezing butter
It's been a whole year since my Partial-Nephrectamy & the 1 thing I've Been able to do since the beginning of month 3 is Squats, slow & steady at first & now a regular in my fitness routines. I restarted my fitness with your videos last February for getting back into routine with slow measured stretches you have videos & now regularly return to check out your advice.
That's a good point Margaret with the hands & arms, because I was a bit unbalanced at first my core muscles weren't working too well for quite a while so, after finding my best stance to get moving again I starred by pushing against the chair seat so it was safe & easy to do the squats from my chair. Now I'm using the chest method with 5kg weights at 3 reps of 30. Great info for the Squats.
Thank you for adressing the little details that passes most of us by 🥰
You are so welcome!
I am Indonesian, 73 years old , thank you for clear and important information.
Thanks for your channel. I have arthritis in my back and spine and this great info. No more hand out in front for me. I am very active and want to continue to be.🙂
Wow i love squats but guilty of holding my arms out. These alternatives make good sense. Many thanks Margaret for this sound advice.
Many thanks Margaret! Love your teaching style and presentation; and of course the quality of your information!
Dear lady, you are so nice and your videos are so clear and your way of speaking! You can't imagine what I would give to be able to consult you personally! Thank you very much for your contribution! affectionate greetings from México City.
Thank you for this , teaching a good squat done correctly is so so important . Squatting is functional , yes you don’t need arms out in front but you can squat without the arms out in front . You can’t get in and out of a car or on and off the toilet !
Correct lifting technique .
Teach options for arms but do not stop squatting !
Thank you Margaret ! Excellent information - much appreciated !😊
You are 💯 right. When I used to do them it made my knee pain worse. So I switched to hindu squats and that has helped me no end.
Happy to hear that your knees are better
Thanks Margaret. It's always helpful to know and understand why not to do something. You explain so clearly
You are so welcome
I am so glad I watched this. I was doing this and I noticed my back was constantly hurting even though I was making sure I was doing it “right” … and I always wondered if it was good for my knees😳🙄
Glad it helped!
@@margaretmartinpt Definitely! Thank you for your wisdom and your time.
Thank you. Didn't know this. Lovely plants 🌿
Thank you
OMG, I just blew out my back last Tuesday mid-squat. It was the absolute worst back injury I have ever experienced. I sm still not recovered. I am terrified of squats now, but I will come back to this if/when I regain some bravery.
Get well soon 😊
And it never will.
Herniated discs are like gum disease and Cannabis psychosis.
... You can only ever "manage" it from now on. There is NO putting that genie back in the bottle.
Thank you for recommending correct posture while exercising. I see so many people at the gym with their heads down and other strange postures and bad exercises that everyone should be aware of and not do.
Hello Margaret, thank you for your confirmation of what my body was telling me. I began with hand forward but gradually I adopted the 1rst and 2nd alternative but I was not sure it was the right moves. Thank you so much
I came back to this video to tell everyone that this change alone did wonders for my posture, just in a couple of months. Huge difference. It really works. 😃
I was going to come back and share it, but forgot about it, since I had a lot of other things on my mind. So I come back to share it now.
Thank you again Margaret 🥰
Thank you so much for educating us here regarding squats.❣🌺❤🙏
I am 76, joined a gym in October 2023. At this gym, we have a personal trainer with us at every session. We do squats regularly under his supervision. I do squats at home on the days I don’t go to the gym.
❤ I have been practicing your directions for years, and I'm so grateful but I am finally attested correct... thank you so much😂🎉
Title is a bit misleading, but thank you for the advice. Makes sense.
I teach an older client base and shall no longer do this with them . Thank you Matt the pilates teacher.
Thankyou. I did find that having my arms out did push me forward. I will now try your methods.
Thank you so much Margaret. 👍I always had reservation for the usual squats. 🙂
Thank you so much for the advice. Looking forward to delving into the previous posts for more treasures.
How do you like to be addressed? Appreciate your warm and natural instructional style.
Beautiful presentation. I squat daily for years. I am 70, no experiencing with any back pain or knees issues yet. I also do squat sitting on my feet during the day and crawling on floor in the house. These exercise help me to endure my daily hour walking and weekly hiking.
Thank you. Will make done changes in my new squatting
Wow you are doing well. My back started hurting when I was 20. And my
Knees by 25. I wasn’t overweight. Now I am.
That was great information it nakes so much sense especially how reaching out in front encourages you to round your back thanks
Valuable information. Much gratitude for sharing.
My chiropractor highly recommends this exercise. Thanks! I'll try it every morning.
Thank you. This makes so much sense.
Thanks for squats demonstration! Excellent information.
Thank you for the validation....I have instinctively done squats with hands on the hips....never air squats....
Ya I did this on CrossFit, not extended out but hands clasped and front of chest.
Thank you . Smart and precious…
We are so lucky to have professionals at the tip of our fingers! Thanks.
I just watched this video and it’s so exactly what I needed right now that I immediately looked over your list of offerings on UA-cam. What I am trying to find is something that will help me improve my weaknesses in cardio. I’ve found that, even though at 77 I am able to do a good number of reps with light dumbbells, I start to get dizzy even before reaching maximum number of reps. So I think I need to focus more on cardio, but where to begin? Hope you can point me in the right direction. Thanks again for your great workout advice.
I have arthritis in my knees. I Iink my hands behind my head, lean back against them and tilt my head slightly upwards as if I was relaxing on a sun lounger. As I squat I squeeze my bottom muscles. It takes all the weight off my knees.
Margaret, there are studies showing the red and near-infrared red lught therapy is beneficial for people with osteoporosis. Have you heard or read about this? What are your thoughts?
New subscriber with sciatica. My Ostiopath criticised my squats for exactly the same reasons. Thanks.
Not 100% sure, but I think squats fired up sciatica..I believe I was doing them with proper form.
At the end you said stop doing air squats. But you showed 3 ways to do air squats are those 3 ok and safe and do you recommend those 3?
That’s how I do body squat so good to see I’m doing them right. When I was young I did a lot of weight training. However, recently squats have bothered my knees.
Excellent video - Thank You
You are spot on - I had a personal training that made me do lots of squats like this - and guess where I ended up - yep a bulging disc!
Thanks Lady for the excellent advice... To aviod harms n have useful posture memory of muscles.
Thank you for sharing your knowledge. Greetings from Brazil.
I have been doing air squats with my hands over my chest, and I go all the way to the floor. I haven’t had any problems doing these. I am a little hesitant to use weight because I am a 61-year-old male. I usually do two sets of 11. I haven’t had any issues whatsoever.thank you for the good information.
Thanks so much mrs Margret , ihave been used to that.God bless you 🙏🙏
Thank you
Great advice !! I have herniated disc lumbar any suggestions for me?
Good morning Margaret, thank you so much for reminding me. I have to do it everyday in a proper way!
thank you....I was doing exactly that exercises and now I know why I shouldn't.
Even the study you showed was very clarifying.
It is interesting for you to know that the reason to do that exercises in this position was to balance the body and be able to go down to the lowest level in order to work the full motion range of the knees, having a very stiff hip
Thanks Margaret for your helpful lesson .
Thank you Margaret. I will try to change my hands position while doing squat. Can i do deep squat with hands that positions...
Thank You for sharing this information with us.
I’m always looking for a better way to exercise.
Happy to help
Great Margaret! Someone had just told me to do those air squats to help my knee. Have some sort of injury in there that prevents me from squatting low into a deep bend. I'll have to try your suggestions, along with your other advise on knee probs. Really appreciate your vids...we ❤ you
Glad it was helpful.
Consider doing knee strengthening exercises from a seated position. They are much safer, and they will strengthen your knees.
@@niahoward1920 squats are safe,
But most people don't warm up enough,
w partial squats first.
They hurry into a full squat!
When the exercise should be comfortable..
And.
Squatting must be done your whole life for every human being to be healthy!!
I am glad that I have done it right intuitively. Thank you!
first time on your channel,
thanks for the tips and awesome explanation,
as me with severe knee pain, could never understand why ppl doing such hard squats, now got answers,
That makes perfect sense that we never put or arms in that position... It makes me also think about people running backward... When will you need to do that?
Thank you, I have always suspected this.
I LIKE THE "CORNER OF THE BED SQUATS" BEST...B/C I CAN DO MORE AND CHANGE MY FEET POSITION TO GET OTHER AREAS THAT THE FORWARD-ONLY SQUATS DON'T...CAN YOU COME UP WITH A BEDROOM WORKOUT THAT WOULD BE FUN AND EASY? I LOVE YOUR STYLE OF TEACHING AND YOUR GREAT SMILE!
Many thanks for the advice...
Thank you for your videos. I really need to do squats and get my butt in shape lol. Now I know I won't hurt myself doing it. I like the way you teach. I'm a new sub.
Thank you, Margaret!
Would you say advise to stop doing the Horse Stance too?
What's alternative for weighted squats?
Great information thanks for sharing wonderful information
Interesting. I do squats but never with my arms straight out. I usually cross my arms across my chest.
Now you know! Thanks for following me.
Thank you for this. Love your plants!
Thank you!
I’m glad I read this the squats. Tq for the guideline for other exercise.
Thanks for your advice!
Hi, so are the alternatives good exercises to do? Or are you saying ideally don't even do the alternatives? TY!
Couldn't understand the difference between the squats you are talking about & the ones usually done..is it about holding hands shoulder height & what you tell is holding hands to breastbone..is i
100% -- video is unclear and unnecessarily fear mongering.
is it normal to feel tender knee pain after doing squats? Should I wear a support knee brace to avoid this ? Thank you
Hmm - when you are squatting with a weight just in front of the body (or above the body and keeping your arms vertical), the weight itself helps you to maintain your balance. When there is no extra weight, the arms extended outwards (straight or bent, depending on the need) work as a counterweight and do the same. Your core muscels should be able to keep the (lower) back straightend and thus protect the spine. As an amateur I don't see a major problem with this if the movement is otherwise executed correctly. (However, doing this holding e.g. a kettlebell and keeping the arms extended outwards in front of you doesn't sound like a good idea thinking about the spine health.)
Yep. This video is unnecessarily kinesiophobic. She lost me when she pulled up a study from 1976. PTs (I'm one) should be encouraging resilience in an increasingly wide set of movements and positions, not limiting people's capacity or making them movement perfectionists. We get injured in the positions we don't train in. (Also: yes, the stock video within this one of the person using her arm strength to lift a kettle bell out in front of her was defeating the point of the kettlebells. You are supposed to lift the kettlebell from the power of extending your knees and hips). So much unnecessarily wrong, unevidenced and picky information is in this video.
Thank you for these helpful tips.
Thank you for your guidance🙏🏼🌺⚘️
I have been doing TRX squats. I assume from what you are saying, I should stop them. I don’t think I am rounding my shoulders
Very well explained, thanks😊
Thank you
@@margaretmartinpt you are certainly doing a great service to humanity by telling them the reality with reasons. Thanks once again.
Do you think it is necassary to do the squat with weights? Or is it enough without? (for "fighting" against the muscle-loss by aging...
I was always trained to do it with your hands against your chest. Like you said, I would think that if your arms were out in front of you would be awkward and it would hurt my lower back. Thank you for this information.
Hello, Margaret. I really appreciate your explanation, and the presentation is very professional. 🙏
Great tips. I was not at all aware of this! Thank you so much, Margret!
Thanks respected Margaret
Thx, I just started practicing squats,.
I would've thought that barbell squats would put too much pressure on the discs? I was taught to avoid loading downwards on the spine. Am I wrong?
Thank you very much for advsing against this kind of squat. I will definitely modify my squat.
Can you point me to a video that will help with stretches/strength moves for knee pain located on the inner side area?
It feels less like knee pain, rather very lower inner thigh pain. Any ideas?