#1 0:18 Bar at chest height #2 1:57 Create tension in upper & lower body #3 2:15 Hands in good position #4 2:31 Pull down on the barbell #5 3:27 Create tension and take a deep breath // #10 5:52 Breathe into your gut #6 3:34 Take few steps back // You might have specified that. One wants to do 2 steps and some correction - if one needs more, one should rethink their life #7 3:47 Keep feet slightly turned out to the side #8 4:18 External rotation torque, knees out to the side // I guess it's better to think of it as rotating the femurs, not driving the knees #9 4:28 Toes grabbing the gournd #11 7:10 Are you balanced? // Both directions: front to back, left to right I would add: - Grab the bar evenly. It looks like (7:00 ish) your hands are not evenly spread at the bar and the bar is not leveled. - Knees should follow the line of the feet, shouldn't they? Otherwise pretty nice and detailed list :)
Bro, no joke it’s good to see someone in UA-cam go through this step by step. Never seen anyone advising the viewer to wind out the knees. Will try this next time I lift.
@@bilbojumper Most of the people say that out knee should travel in the direction of our toes, I rarely see anyone rotating knees out like This Video demonstrated.
Wow that slight knee turn out is a game changer! That was the part I was missing, I'd always squeeze my quads then squat, that hip activation step is hugeeeeee thanks dude
After applying all of these to my squat, it feels so much more stable a tight. I thought my squat was already good, until I realized I dont do half of these before I squat. The external rotation for the hips is what I noticed helped me the most. I also felt that it stopped from my butt winking which for the first time, my back wasnt sore after squatting. Thanks so much!!
Same with me. Increased the weight and didn't get soreness. The LB used to get little sore cause of hyper arch. The belly breath made me realise that tightened abdomen pushes the belt forward stabilizes the lower Back and prevents from over arching ... frank zane used to do same way. He is a genius.
I had this exact same realization with the external hip rotation cue. Id heard it as knees out which I didn't quite understand. I stopped getting pain in my lower back and hip joint after incorporating this cue
I've been a personal trainer for about a year now and the Squat by far is the most talked about exercise amongst trainers due to complexities, bio mechanics, clients anatomy/proportion, the list goes on. I've gotten into many arguments also with members/clients about form and technique. It makes me remember that there really isn't a "perfect squat", and they should performed based on whats best for the client. Great video and thanks for sharing!
I've found box squats work well for teaching new people how to squat. Sony people have read "don't round your back" and they interpret that as "don't bent over." The box squat teaches people to sit into the squat.. learning over enough. The box should also be the proper depth so they learn how deep to squat.
Barbell squats are the most overrated exercise, while dumbell farmers squats are far superior as they also demand you use your arms muscular endurance and grip strength without sticking a load on your spine.
The #SquatUclub is now on UA-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my UA-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!
That s just what a newbie, advanced and even a pro lifter should know ! This channel has everything. From mobility to every part of your body to tutorials for perfect form lifts. Highly recommend this channel and a big big thank you for learning me so much and literally saving from a lot of injuries that could’ve happened. I can even say that squat university videos are making a big part of my mental game through out a hard working set. I wish i could be visiting a doctor like Aaron here in my country so i could get checked by this kind of a specialist. LOVE from România !
I have followed this to the letter, it felt a lot harder had to drop the weight, but on the other hand felt less knee pain and a lot more stable, this is brilliant!
Excellent! I have been squatting for nearly 50 years, but these are suggestions I can still use to ensure my form is correct. Thanks for a clear/concise presentation.
maaaaaaan i’ve been working out consistently for years. never went to a personal trainer, just online videos and research and advice from gym friends. out of all those avenues, NO ONE has ever mentioned the slight outward knee rotation. i admittedly have chicken legs though i train legs twice a week, and this simple technique IMMEDIATELY made a difference in my control and engagement in my squat. most effective work out tip i’ve ever received. thank you for that!!!
Well, I think I figured out why my legs don’t feel totally engaged. I’m 6’5”, so above average height, but I have been pointing my feet eccentrically. In basically a V-shape. I learn more from this UA-cam channel and his Instagram than almost anywhere on form and warming up. Thanks Dr. Aaron!
I do the same. I'm 6'2 and find this comfortable. Definitely open to correcting and working on technique change if this is not considered ideal. He mentioned "there are some exceptions: for people who squat with their feet pointed further out. But didn't mention them
Today is leg day and I have not been able to do squats for the past couple weeks due to strange pains. I just tried a body weight squat using your corkscrew/planting the toes and it felt really solid. So I am excited to try to squat again today.
I was facing issues around the knee esp towards the inner thigh and a little below the knee everything time i squat , I would have knots there and the pain would move up and down to the ankle and hamstrings. My p.t dint understand this weird scenario , we did dry needling every time to manage pain. But I just did these ex once today and already find such a relief. You are such a blessing Dr Aaron. Thank you for everything 🙏🙏🙏
I knew I was always doing something wrong. Most videos I watched about squats never really said to twist my knees slightly out and open my hips. So I have been keeping my hips more closed. Tomorrow is leg day, and I can't wait to actually try this and see how much better I preform.
same here. i think individual anatomy matters for how much your toe angles out as well. i use to limit my toe-out to a relatively small degree and that fked me up over time. now i position my hips according to my anatomy and allow the toe out to be where they want (whilst still hitting everything else like hip and knee torque, balanced foot contact, etc).
Two questions 1) For those of who don't want to completely disengage at the bottom for high bar by staying on the quads, what can we do about the feeling of tight hips at the bottom? 2) How to determine how much hinge we should be doing?
1) he has a video about the different types of stances and how to find yours. Its based on your hips so having the right stance will eliminate most of the issue. 2) he answers this in this video. View your squat from the side and the bar should track directly over your middle foot. If you hinge too far forward or not enough hinge the weight will move toward your toes. Basically your stance being proper will get you 75 percent of the way there and then just record yourself or have someone record you from the direct side to dial in the hinge
After a 60min binge, i am happy to say that this is the best channel on youtube for gym rats to immediately improve mobility and warm up routines. This knowledge being shared is insanely easy to implement which is not a common trait within the biomechanics & pain management field. Thank you Dr. Horschig!
Chest height Pull down which lots of pressure (which inadvertantly creates shelf) Tension in upper and lower, core. Breathe deep and then push it up Use howlers While doing: Knees out Toes grip into ground
I've been learning a lot from your informative videos. I took your advice in one of your videos on proper lower body warm ups. I started lifting again in February after a few years. I got injured in the military and have arthritis on my right knee so I've been afraid of squatting for even longer. I started squatting with the barbell in March and have been taking it easy with light weight compared to my deadlift and bench press (my legs are weak). I'm 5'8 and currently weigh 180; I threw my back out yesterday on my last set (225lb). I've never experienced so much pain in the gym but I feel a lot better. I'm going to take a few weeks off so I figured I watch some of your videos. I've been squatting improperly my entire life compared to your form so thank you for the tips! This will change my life. (Current B: 235, S:235, D: 355)
Great video, you are by far the best tutor I have come across, you have helped me a lot with a few issues I have had and gotten me from not being able to squat at all to it being one of my favourite moves.
Luke Forrest agreed! Being a fairly advanced power lifter, I hate the idea of having a personal trainer. These videos have helped me correct deficiencies with my biggest lift after 26 years away from powerlifting and helped me set state and national masters squat records this year
This was excellent! The positioning of the feet was something that never seemed right for me and I kept thinking that I had to turn my toes out because my knees were pointing out. It is interesting how much better activation you get when you do it the way the good doctor says.
Please, requesting the video on the Checklist For Front Squat, Deadlift, Bench Press, Military Press. And the.videos on How to Master all of the Above. Thank you kindly.
You always have good content and great production in your videos. I think the one thing you miss is not coaching to exhale coming out of the squat. Maybe it seems intuitive, but as a fellow PT we can assure that we don't want people to valsalva, and put unnecessary pressure on the pelvic floor or increase blood pressure in certain individuals
My anatomy allows me to squat only with wider stance and toes turned outside. Some recommendations for better squat or to continue doing that because it feels right 😄.
Hi sorry, I'm not an english native speaker and I have a question about one sentence you are saying (8:55) : "You are imbalanced if the barbell resides in track over the middle of your foot." Can you explain me that please ?
I know this is an older video, but at 2:40 you recommend "pulling" the bar down. What is your opinion on Mark Rippetoe's stance advocating almost the opposite (at least for low bar). Thumb over, bar resting on the delt shelf, then raise the elbows to push the bar into the shelf. I've been doing it this way my entire lifting career and have found it very comfortable for my wrists and back, and very stable.
I’m not sure about low bar because I strictly do high bar, but for high bar pulling down helps to keep your back flexed which improves strength in my experience
The point is that the barbell should be hugging your body as tight as possible for your legs and hips to drive it up and down in a straight line. This is regardless of high bar or low bar.
It was comfortable for me too at first. Over time it really hurt my knees. Puts more pressure on your glutes and knees and less on quads. Switched back to a more forward stance and it solved my knee pain.
I was naturally rotating out the knees before and assumed it was wrong and correcting it! Now this video gives me confidence in doing what comes natural to me. I wish the topic of 'squat depth' was covered in this video. I am doing ATG now, but wondering whether there is any value in going beyond parallel.
Good evening, Dr. Horschig, I was wondering if you could do another squat warm up video. Warm up pertaining too gluteus activation, hip flexors activation, and overall warm-up for a squat session. Hopefully you can create a updated new video and thank as always for your content!!
4:45 Big breath! Brathing! hahaha I love how you botched "bracing" I do that all the time when I explain something in depth. But seriously I can't enough of these vids! thankyou
Hey I just want everyone to know eight years ago I was in fantastic shape but wanted to try weightlifting and tried squats with this form at 3:47. I have naturally wide hips I guess (I sit cross legged comfortably for eight or ten hours) and squatting this narrow was very awkward and uncomfortable for me. But, because every squat instruction said to squat this freakishly narrow, I tried it. After about six months of squatting my body weight I seriously hurt my lower back. It hurt a lot and seriously limited my life activities which I excelled at up to that point (I used to carry a 50 pound pack 15-20 miles a day through the Cascades). It slowly got slightly better and I got most, BUT NOT ALL, functionality back. It still hurts a little every day. Lifting weights is one of my greatest regrets. You can get in plenty good shape by regular body weight exercises without risking losing the things you love. I do sets of 15 pull-ups throughout the day; if that’s not good enough shape, what’s wrong with you. At the very least, if you insist on lifting, PLEASE PLEASE PLEASE listen to your body and don’t follow one-size-fits-all instructions.
What is the exception or the exceptions for rule number seven? The rule where you're slightly turning your feet outward 8 to 10°. I'd like to know the exceptions
As an exercise physiologist, we pay more attention to avoiding intraabdominal pressure for spike in blood pressure. It is interesting physical therapist recommend using it for musculoskeletal posture.
I’ve dealt with a lot of knee injuries due to flat feet. This is the first time i’ve seen someone else do those knee rotations. I can’t even squat at all without doing that.
I'm pushing 50 still doing squats primarily then 4 more leg workouts but as I get older it's just getting harder and harder to do it lol! I'm sticking with 360lbs all natural!
Been waiting for another Tutorial on Squating from the Squat University this is thorough so far. I have had questions about everything from loading of the bar, to the toe position;personally I have a < 45deg toe outward position and knee positioning.
It’s really amazing on how when you implement all these tips how much stronger you become… I get so many compliments about my squat form now because I focused on these steps for a year straight💪🏽
Great advice imo. My best reps started coming after letting my sense of balance and strength worry about forms and positions, and just focused on full reps and breathing.
I've done squats plenty of times but just recently gone back to training after 15yrs or so but it's always good to practice on light weights... I see people load the bar and they struggle with posture better to use lighter weight and work the glutes,ass n lower legs n back better.
If you get strain in your wrists while squatting is it right to assume that's due to elbows pointing out instead of down? Also should keep an eye generating that tension in the upper back and squeezing hard, right? Thanks for the video. It was really helpful.
This is great! Squats have always felt so uncomfortable and unstable for me. Knees caving. Turning into a good morning, etc. Going to try implementing all this!
I surrender squats I have tried everything I think, form fixes, mobility exercises, different variations, using supporting equipment, limited rep ranges. Every Time my back is in agony and my legs are not tired at all, somehow I do 140kg leg extensions for reps but can't do a 60kg barbell squat to failure not even close the pain becomes too overwhelming ingues I'm not built for it but that's ok their are other options for me. Thank for all the information if I had a chance these vids would if definitely made the difference
Hi doctor, thanx a lot for amazing tips (that none else will tell you for free). I’ve got a question. Years ago I had left knee dislocation. I recovered and I train at the gym (deadlifts, Bulgarian squats, sumo squats, stiff…) but I feel a little bit of fear when doing squat. First of all cuz I feel unbalanced and can’t go down at ease with the barre on my shoulders (without barre, but with weights I am okay though). Secondly, I feel fear that when I go down, my left knee can dislocated again. Is that so? Is it so ‘simple’ for a knee to dislocate? Is it just fear? How do I know the knee is okay? Is there any signal that is it okay / not okay? Also, what do you think about the fact I feel uncomfortable to go down with the barre on my shoulder, I feel I can fall on the ground, instability. Thank you for any answers! Bye from Tuscany, Italy 🇮🇹
About the breathing part. When you take that big breath to fill your bellow and then squat. When do you start exhaling. Is it as you are pressing back up??
7:58 Right now I've reduced my weight in the bar because the forward knee travel. I have watched your video "Can The Knees Pass Your Toes When Squatting? #AskSquatU Show Ep. 14" and I understand that a little bit forward knee travel like in 7:58 is acceptable but in my current situation that forward knee travel over the toe is like ahead 1 and half inch. how should I fix that? And 3:51 That definitely didn't work on me I need to point out my toes almost 30 to 35 degree.
I think as long as you're staying balanced (Bar over mid foot) and you're not shifting forward onto your toes, that amount of forward knee travel is okay.
I'm fully recovered from an injury in my left leg, but have some some residual strength imbalance. I'm new to squatting but notice much more soreness and activation in my right leg. I don't even notice using my right leg more during the exercise. Any recommendations?
6:47 - How are your knees coming out so much wider than your foot angle, in the squat position there? I can get my knees to point outwards a bit more than my foot angle, but it doesn't feel very good at the start of the concentric! Seems to be putting some good twist on those lower leg bones for sure lol. Edit: Oh, it's his squat shoes. Weird.
@@nuclearpistachio - I just figured it out. If when barefoot, I have my toes pointing forwards, my knees can't go much wider than my foot angle, without breaking something. But, if I elevate my heels, like he is doing in those shoes, then my knees can go out WAY wider than my foot angle. Interesting stuff. If I'm barefoot, then I prefer my toes pointing outwards, since forwards for me (when barefoot) means my legs have to be close together, and then my legs get in the way of a deep squat. But if I elevate my heels, then I can have my toes face any direction just fine.
Helped 100% I started going deeper in depth so I had to lower the weight but because of this adjust lament I can squat deeper with heavier weight thanks
#1 0:18 Bar at chest height
#2 1:57 Create tension in upper & lower body
#3 2:15 Hands in good position
#4 2:31 Pull down on the barbell
#5 3:27 Create tension and take a deep breath // #10 5:52 Breathe into your gut
#6 3:34 Take few steps back // You might have specified that. One wants to do 2 steps and some correction - if one needs more, one should rethink their life
#7 3:47 Keep feet slightly turned out to the side
#8 4:18 External rotation torque, knees out to the side // I guess it's better to think of it as rotating the femurs, not driving the knees
#9 4:28 Toes grabbing the gournd
#11 7:10 Are you balanced? // Both directions: front to back, left to right
I would add:
- Grab the bar evenly. It looks like (7:00 ish) your hands are not evenly spread at the bar and the bar is not leveled.
- Knees should follow the line of the feet, shouldn't they?
Otherwise pretty nice and detailed list :)
“Rethink their life” - What does that mean?
right fuck your own life and noone here gives a shit what you have to add further the entire video is already timestamped
It means there should be no reason to take further steps back. Why waste energy?
Bro, no joke it’s good to see someone in UA-cam go through this step by step. Never seen anyone advising the viewer to wind out the knees. Will try this next time I lift.
memidon Tahiri hope it can help you! Thanks for checking out the video!
Plenty of people have given that advice wtf?
@@bilbojumper Most of the people say that out knee should travel in the direction of our toes, I rarely see anyone rotating knees out like This Video demonstrated.
Wow that slight knee turn out is a game changer! That was the part I was missing, I'd always squeeze my quads then squat, that hip activation step is hugeeeeee thanks dude
I know right! I've never seen this before.
I wonder, now we're one year on.. Did this make a difference to your squat?
Yeah seriously that just changed everything for me
Best tip! Huge changer
Great! Didnt know that as well! Thanks!!
Hurts my left knee when I do it for some reason
After applying all of these to my squat, it feels so much more stable a tight. I thought my squat was already good, until I realized I dont do half of these before I squat. The external rotation for the hips is what I noticed helped me the most. I also felt that it stopped from my butt winking which for the first time, my back wasnt sore after squatting. Thanks so much!!
Same with me. Increased the weight and didn't get soreness. The LB used to get little sore cause of hyper arch. The belly breath made me realise that tightened abdomen pushes the belt forward stabilizes the lower Back and prevents from over arching ... frank zane used to do same way. He is a genius.
I had this exact same realization with the external hip rotation cue. Id heard it as knees out which I didn't quite understand. I stopped getting pain in my lower back and hip joint after incorporating this cue
I've been a personal trainer for about a year now and the Squat by far is the most talked about exercise amongst trainers due to complexities, bio mechanics, clients anatomy/proportion, the list goes on. I've gotten into many arguments also with members/clients about form and technique. It makes me remember that there really isn't a "perfect squat", and they should performed based on whats best for the client. Great video and thanks for sharing!
I've found box squats work well for teaching new people how to squat. Sony people have read "don't round your back" and they interpret that as "don't bent over." The box squat teaches people to sit into the squat.. learning over enough. The box should also be the proper depth so they learn how deep to squat.
Barbell squats are the most overrated exercise, while dumbell farmers squats are far superior as they also demand you use your arms muscular endurance and grip strength without sticking a load on your spine.
@@aethylwulfeiii6502🤯🤯🤯🤯
The #SquatUclub is now on UA-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my UA-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
#SquatUclub
This posts winner was Matt Clinko!
That s just what a newbie, advanced and even a pro lifter should know ! This channel has everything. From mobility to every part of your body to tutorials for perfect form lifts. Highly recommend this channel and a big big thank you for learning me so much and literally saving from a lot of injuries that could’ve happened. I can even say that squat university videos are making a big part of my mental game through out a hard working set. I wish i could be visiting a doctor like Aaron here in my country so i could get checked by this kind of a specialist. LOVE from România !
Anyone want to do, squat and deadlift. this guy is the BEST out in the market to listen and watch to. I really appreciate his work and knowledge !
I have followed this to the letter, it felt a lot harder had to drop the weight, but on the other hand felt less knee pain and a lot more stable, this is brilliant!
This guy, kneesovertoesguy, simply lifting and Jeff Nipard are absolute gems and have tons of quality free information we are lucky to have.
Excellent! I have been squatting for nearly 50 years, but these are suggestions I can still use to ensure my form is correct. Thanks for a clear/concise presentation.
maaaaaaan i’ve been working out consistently for years. never went to a personal trainer, just online videos and research and advice from gym friends. out of all those avenues, NO ONE has ever mentioned the slight outward knee rotation. i admittedly have chicken legs though i train legs twice a week, and this simple technique IMMEDIATELY made a difference in my control and engagement in my squat. most effective work out tip i’ve ever received. thank you for that!!!
Well, I think I figured out why my legs don’t feel totally engaged. I’m 6’5”, so above average height, but I have been pointing my feet eccentrically. In basically a V-shape. I learn more from this UA-cam channel and his Instagram than almost anywhere on form and warming up. Thanks Dr. Aaron!
I do the same. I'm 6'2 and find this comfortable. Definitely open to correcting and working on technique change if this is not considered ideal. He mentioned "there are some exceptions: for people who squat with their feet pointed further out. But didn't mention them
I've been squatting for years but I still learned so much from this video, especially pulling down the bar. I gotta try that.
Today is leg day and I have not been able to do squats for the past couple weeks due to strange pains. I just tried a body weight squat using your corkscrew/planting the toes and it felt really solid. So I am excited to try to squat again today.
With dumbells (even lighter ones you can do a much better exercise) dumbell jump squats.
My back started to hurt today when I maxed today, so I came here to learn how to make my form better. These are awesome! Thank you!
what was the problem, how did it hurt (where at the back), what did u change
I was facing issues around the knee esp towards the inner thigh and a little below the knee everything time i squat , I would have knots there and the pain would move up and down to the ankle and hamstrings. My p.t dint understand this weird scenario , we did dry needling every time to manage pain. But I just did these ex once today and already find such a relief. You are such a blessing Dr Aaron. Thank you for everything 🙏🙏🙏
I knew I was always doing something wrong. Most videos I watched about squats never really said to twist my knees slightly out and open my hips. So I have been keeping my hips more closed. Tomorrow is leg day, and I can't wait to actually try this and see how much better I preform.
Its just impossible for me to achieve depth and planted heel if i only point my feet out 8-10 degrees, i need to at least point it out 20-30 degrees.
d this is usually due to hip anatomy . My feet are like 45 degrees out and this is the only way I can do it without causing impingement
same here. i think individual anatomy matters for how much your toe angles out as well. i use to limit my toe-out to a relatively small degree and that fked me up over time. now i position my hips according to my anatomy and allow the toe out to be where they want (whilst still hitting everything else like hip and knee torque, balanced foot contact, etc).
That's too narrow of an angle for me as well, but I think he emphasizes that for the external knee rotation to be effective.
I'm the exact same. has to be wide and about 30 degrees or I ain't getting parralel
Don’t just automatically blame anatomy. In 99% of cases it is mobility in the ankle or hips.
Two questions
1) For those of who don't want to completely disengage at the bottom for high bar by staying on the quads, what can we do about the feeling of tight hips at the bottom?
2) How to determine how much hinge we should be doing?
1) he has a video about the different types of stances and how to find yours. Its based on your hips so having the right stance will eliminate most of the issue.
2) he answers this in this video. View your squat from the side and the bar should track directly over your middle foot. If you hinge too far forward or not enough hinge the weight will move toward your toes. Basically your stance being proper will get you 75 percent of the way there and then just record yourself or have someone record you from the direct side to dial in the hinge
After a 60min binge, i am happy to say that this is the best channel on youtube for gym rats to immediately improve mobility and warm up routines. This knowledge being shared is insanely easy to implement which is not a common trait within the biomechanics & pain management field. Thank you Dr. Horschig!
Chest height
Pull down which lots of pressure (which inadvertantly creates shelf)
Tension in upper and lower, core. Breathe deep and then push it up
Use howlers
While doing:
Knees out
Toes grip into ground
Breathe deep before doing it
Net force must balance
Butt shouldn't go up before back
I've been learning a lot from your informative videos. I took your advice in one of your videos on proper lower body warm ups. I started lifting again in February after a few years. I got injured in the military and have arthritis on my right knee so I've been afraid of squatting for even longer. I started squatting with the barbell in March and have been taking it easy with light weight compared to my deadlift and bench press (my legs are weak). I'm 5'8 and currently weigh 180; I threw my back out yesterday on my last set (225lb). I've never experienced so much pain in the gym but I feel a lot better. I'm going to take a few weeks off so I figured I watch some of your videos. I've been squatting improperly my entire life compared to your form so thank you for the tips! This will change my life. (Current B: 235, S:235, D: 355)
Great video, you are by far the best tutor I have come across, you have helped me a lot with a few issues I have had and gotten me from not being able to squat at all to it being one of my favourite moves.
I'm so glad to help! Thanks for checking out the video!
Luke Forrest agreed! Being a fairly advanced power lifter, I hate the idea of having a personal trainer. These videos have helped me correct deficiencies with my biggest lift after 26 years away from powerlifting and helped me set state and national masters squat records this year
Squat University where can I buy the Squat Bible?
Found it on amazon
This was excellent! The positioning of the feet was something that never seemed right for me and I kept thinking that I had to turn my toes out because my knees were pointing out. It is interesting how much better activation you get when you do it the way the good doctor says.
Please, requesting the video on the Checklist
For Front Squat, Deadlift,
Bench Press, Military Press. And the.videos on
How to Master all of the
Above.
Thank you kindly.
You always have good content and great production in your videos. I think the one thing you miss is not coaching to exhale coming out of the squat. Maybe it seems intuitive, but as a fellow PT we can assure that we don't want people to valsalva, and put unnecessary pressure on the pelvic floor or increase blood pressure in certain individuals
This channel is an absolute gold mine. Hope your channel blows up soon. Peace
Thank you!!
@@silversrayleigh8980 ive watched his other videos. I have a medical background and his ideas have really helped rehab my lower back
Only 2 min in and already there's gold nugget of priceless information 🥳💪
My anatomy allows me to squat only with wider stance and toes turned outside. Some recommendations for better squat or to continue doing that because it feels right 😄.
Hi sorry, I'm not an english native speaker and I have a question about one sentence you are saying (8:55) : "You are imbalanced if the barbell resides in track over the middle of your foot." Can you explain me that please ?
He says "you are IN BALANCE" not "imbalanced", he is saying that keeping it all in line is what you are aiming to achieve.
What a great set of videos explaining clearly and concisely on how to squat. Thanks man!
This is one of the best squat videos. Thank you. Stopped me from falling forward. You have the best queues. I am subscribed.
I haven't heard the word barbell spoken this many times since Scott Herman. BAHBELL haha
I'm laughing so hard right now😂
@@takudzwakunyaura1290 this is so funny 😂
Ppl
Beautifully explained! Thank you.
😂😂😂😂
Seeing this after I wrecked my back because I squatted real heavy, I’m assuming it was my form that was off. Thanks for this in depth video!
I know this is an older video, but at 2:40 you recommend "pulling" the bar down. What is your opinion on Mark Rippetoe's stance advocating almost the opposite (at least for low bar). Thumb over, bar resting on the delt shelf, then raise the elbows to push the bar into the shelf. I've been doing it this way my entire lifting career and have found it very comfortable for my wrists and back, and very stable.
I’m not sure about low bar because I strictly do high bar, but for high bar pulling down helps to keep your back flexed which improves strength in my experience
The point is that the barbell should be hugging your body as tight as possible for your legs and hips to drive it up and down in a straight line. This is regardless of high bar or low bar.
I believe it’s different for everyone. I squat with my toes facing out because it’s more comfortable for me.
Anon Apoh glad I was not the only one thinking about this.
Yeah me too
Yes me too, it depend on each one anatomy I guess
It was comfortable for me too at first. Over time it really hurt my knees. Puts more pressure on your glutes and knees and less on quads. Switched back to a more forward stance and it solved my knee pain.
He talks about foot position in detail in another video and states clearly that it is different for everyone. Happy squatting!
Thank you for this, I no longer feel it in my back and can feel my quads lighting up instead.
Game changing, thanks
I was naturally rotating out the knees before and assumed it was wrong and correcting it! Now this video gives me confidence in doing what comes natural to me. I wish the topic of 'squat depth' was covered in this video. I am doing ATG now, but wondering whether there is any value in going beyond parallel.
Best technical squat vids on UA-cam. Thank you for all the hard work!
Matt37S glad you’re enjoying the content!
Good evening, Dr. Horschig,
I was wondering if you could do another squat warm up video. Warm up pertaining too gluteus activation, hip flexors activation, and overall warm-up for a squat session.
Hopefully you can create a updated new video and thank as always for your content!!
You bet! Thanks for the recommendation. I'll see what I can put together.
@@silversrayleigh8980 You know nothing...
@@silversrayleigh8980 Lmao
You don’t need a crazy warm up, just squat with the empty bar there’s your warmup.
That knee rotation is huge! First set in forever pain free.
4:45 Big breath! Brathing! hahaha I love how you botched "bracing" I do that all the time when I explain something in depth. But seriously I can't enough of these vids! thankyou
Exactly what I had learnt some 11 years back from Kaizzad Sir's post/video.
Hey I just want everyone to know eight years ago I was in fantastic shape but wanted to try weightlifting and tried squats with this form at 3:47. I have naturally wide hips I guess (I sit cross legged comfortably for eight or ten hours) and squatting this narrow was very awkward and uncomfortable for me. But, because every squat instruction said to squat this freakishly narrow, I tried it. After about six months of squatting my body weight I seriously hurt my lower back.
It hurt a lot and seriously limited my life activities which I excelled at up to that point (I used to carry a 50 pound pack 15-20 miles a day through the Cascades). It slowly got slightly better and I got most, BUT NOT ALL, functionality back. It still hurts a little every day.
Lifting weights is one of my greatest regrets. You can get in plenty good shape by regular body weight exercises without risking losing the things you love. I do sets of 15 pull-ups throughout the day; if that’s not good enough shape, what’s wrong with you.
At the very least, if you insist on lifting, PLEASE PLEASE PLEASE listen to your body and don’t follow one-size-fits-all instructions.
What is the exception or the exceptions for rule number seven? The rule where you're slightly turning your feet outward 8 to 10°. I'd like to know the exceptions
This video may have just saved me from injury. After two sets my knees where in pain and hips tight. Watched this and last two felt WAY better.
As an exercise physiologist, we pay more attention to avoiding intraabdominal pressure for spike in blood pressure. It is interesting physical therapist recommend using it for musculoskeletal posture.
Crazy, this feels so much more stable and easy, I am doing the same weight but completing set in 30s instead of 1 minute with breathing pauses.
Knee position. Angle 👍🏼. ..Most important thing
Fixes lot of issues itself by working on opening knee a bit..
I’ve dealt with a lot of knee injuries due to flat feet. This is the first time i’ve seen someone else do those knee rotations. I can’t even squat at all without doing that.
I have been doing squats for years and never thought they even did anything, the knees out thing is game changing 😵 why has nobody ever told me that
That knee twist puts a lot of pressure on my knees. I think it might be better if we turn the feet slightly instead of the knees.
Squats and deadlifts are perhaps the most complicated things to learn to do correctly
Dr. Horschig..you are excellent in your demo..thank you
Thank YOU!!
I'm pushing 50 still doing squats primarily then 4 more leg workouts but as I get older it's just getting harder and harder to do it lol! I'm sticking with 360lbs all natural!
A great detail illustration of squat, I can't wait to try it tomorrow as I never want to do it :-)
Been waiting for another Tutorial on Squating from the Squat University this is thorough so far. I have had questions about everything from loading of the bar, to the toe position;personally I have a < 45deg toe outward position and knee positioning.
It’s really amazing on how when you implement all these tips how much stronger you become… I get so many compliments about my squat form now because I focused on these steps for a year straight💪🏽
Love your method for Squat, would be nice to see from a side view angle, great advice on the proper technique.👍
Turning the knees out before going down. Wow! First time I've ever heard that 👍
That knee turn cue is a gamechanger.
Great advice imo. My best reps started coming after letting my sense of balance and strength worry about forms and positions, and just focused on full reps and breathing.
I've done squats plenty of times but just recently gone back to training after 15yrs or so but it's always good to practice on light weights... I see people load the bar and they struggle with posture better to use lighter weight and work the glutes,ass n lower legs n back better.
If you get strain in your wrists while squatting is it right to assume that's due to elbows pointing out instead of down? Also should keep an eye generating that tension in the upper back and squeezing hard, right?
Thanks for the video. It was really helpful.
Perfect. Detailed explanation on how to squat .
Learning so much from this channel after lifting for years
This is great! Squats have always felt so uncomfortable and unstable for me. Knees caving. Turning into a good morning, etc.
Going to try implementing all this!
Thanks, this is helping me big time. Always struggled with squats.
I get all kinds of nerve radiation in my right foot when i squat with good or bad mechanics. Low back pain and so on. Been struggeling for years!
You just solved all my queries in a single video .
I surrender squats I have tried everything I think, form fixes, mobility exercises, different variations, using supporting equipment, limited rep ranges. Every Time my back is in agony and my legs are not tired at all, somehow I do 140kg leg extensions for reps but can't do a 60kg barbell squat to failure not even close the pain becomes too overwhelming ingues I'm not built for it but that's ok their are other options for me. Thank for all the information if I had a chance these vids would if definitely made the difference
Great video, easy and clear instructions and good explanations of why. Thank you!
I love your content! I only have a safety squat bar... Could you do a video for safety squat bars like this one? I would be ever so grateful... 🙏
Fixed my left knee pop on every rep… cheers!
What mental cue are you using to stand up from the bottom?
4:23 your arms are at different positions and it makes the bar tilt to a side
good catch lol
Best squat tutorial video I have seen. Thank you
I was so dependent on my trainer 🤦🏻♀️ he didn’t teach me how to set up, he did everything. I can do this I’ll be ok 👍🏼 thanks to your video thank you
Great video, very well and clear explanations.
Jeanpier F thank you!
Hi doctor, thanx a lot for amazing tips (that none else will tell you for free). I’ve got a question. Years ago I had left knee dislocation. I recovered and I train at the gym (deadlifts, Bulgarian squats, sumo squats, stiff…) but I feel a little bit of fear when doing squat. First of all cuz I feel unbalanced and can’t go down at ease with the barre on my shoulders (without barre, but with weights I am okay though). Secondly, I feel fear that when I go down, my left knee can dislocated again. Is that so? Is it so ‘simple’ for a knee to dislocate? Is it just fear? How do I know the knee is okay? Is there any signal that is it okay / not okay?
Also, what do you think about the fact I feel uncomfortable to go down with the barre on my shoulder, I feel I can fall on the ground, instability. Thank you for any answers! Bye from Tuscany, Italy 🇮🇹
Great tips
On my way to the gym and will be applying this checklist
About the breathing part. When you take that big breath to fill your bellow and then squat. When do you start exhaling. Is it as you are pressing back up??
SImple trick to fix this unbalance: On concentric, Pelvis and chest need syncronize and go up at the same time. Mentalize that every single rep.
Bro, great guide but I think the bar is a bit tilted at the end. Don't wanna do that.
7:58 Right now I've reduced my weight in the bar because the forward knee travel. I have watched your video "Can The Knees Pass Your Toes When Squatting? #AskSquatU Show Ep. 14" and I understand that a little bit forward knee travel like in 7:58 is acceptable but in my current situation that forward knee travel over the toe is like ahead 1 and half inch. how should I fix that?
And 3:51 That definitely didn't work on me I need to point out my toes almost 30 to 35 degree.
I think as long as you're staying balanced (Bar over mid foot) and you're not shifting forward onto your toes, that amount of forward knee travel is okay.
Knowing how much hip angle based on if the bar is over the middle of my foot helps a lot. Thanks!
This is the video that actually helped. Thank you dude.
Aren't your knees tracking too much to the outside of your foot (knee varus)
Yeah i think turning your feet about 30 degrees outward is better, at least for me.
This all makes sense. I recently had a chiropractor tell me to arch my back when squatting and that just didn’t feel right.
Awesome this channel has helped me so much
Ricardo I’m so glad to help! Thanks for watching the videos!
my squats are literally shit, thanks for this my man
Hope ur doing good. Peace and love to you❤️
@@olav9931 thanks my dude, they’re not shit anymore 👌
@@hogblockula9335 Have you changed since you comented one year ago?
@@hogblockula9335 this is the most motivational thing I’ve ever seen
Good vid! That squat rack sure looks like a tripping hazard though! 😬
What's up guys Jeff Cav...oh wait.
I'm fully recovered from an injury in my left leg, but have some some residual strength imbalance. I'm new to squatting but notice much more soreness and activation in my right leg. I don't even notice using my right leg more during the exercise. Any recommendations?
I suck at squats this makes it so darn easy!!! Thanks Doc!!
External knee rotation and hip activation was the missing link! Thx!
6:47 - How are your knees coming out so much wider than your foot angle, in the squat position there?
I can get my knees to point outwards a bit more than my foot angle, but it doesn't feel very good at the start of the concentric! Seems to be putting some good twist on those lower leg bones for sure lol.
Edit: Oh, it's his squat shoes. Weird.
do your toes point outwards naturally?
@@nuclearpistachio - I just figured it out. If when barefoot, I have my toes pointing forwards, my knees can't go much wider than my foot angle, without breaking something. But, if I elevate my heels, like he is doing in those shoes, then my knees can go out WAY wider than my foot angle. Interesting stuff.
If I'm barefoot, then I prefer my toes pointing outwards, since forwards for me (when barefoot) means my legs have to be close together, and then my legs get in the way of a deep squat. But if I elevate my heels, then I can have my toes face any direction just fine.
Helped 100% I started going deeper in depth so I had to lower the weight but because of this adjust lament I can squat deeper with heavier weight thanks
How about a deadlift video for tall people? Also, maybe we can discuss if it’s a bad idea for tall people to do squats and deadlifts.