Fixing Your Squat : Falling Forward, Butt Wink, Lower Back Pain
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- Опубліковано 15 тра 2024
- Learn how to these common Squat problems:
-Falling forward at the bottom of the Squat
-Butt wink / Posterior Pelvic tilt at the bottom of the Squat
-Lower back pain from Squatting
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i literally thought i was having a stroke @ 4:45
+Vanilla Gorilla AHahah same, I thought my brain was melting...
+Vanilla Gorilla I'd just taken some sleeping meds so I was 100% sure I was about to take a trip
hahahaha
+Vanilla Gorilla I was smiling at the computer until that started. My facial expression started to shift and one side felt sloppy... then I'd looked down to read the comments and realised that my brain was being over-dramatic.
Truth...WTF WAS THAT?!?!?! Great vid tho.
What was that in the middle? I thought I had been drugged or something. I was so confused.
That was fucked up man, demonic
Seriously dafaq was that
It’s like 3am and I fell asleep right before that part and woke up really nervous HAHA I’m wide awake now
I saw that just now, MOST of it was -insane- hilarious...the first bit sounded like he'd taken too much ketamine though
That was the life of a boot.. 😂
who knew alan would have a militairy flashback midway through the video
Squats give him ptsd.
You totally understand the beginner's problems, you are a good teacher, i admire that!
I wish I found this channel when I started 5 years ago instead of Mike Chang -.-
Lol Mike Chang can't believe he's still around.
+Hinds sc. he sold his channel so he no longer makes videos lmao
+Rafin Kamal DUDE RIGHT?! Chang is such a joke.
+Rafin Kamal How many Towel presses can you do?
+Konrvad sk Lmao Over 9000!!
The Metallica/Type O Neg/Slayer interlude caught me off guard haha.
+Abu Antar (Omg This Sux) What songs are they specifically?
Dark Triad Alpha
5:06 "One" by Metallica; 5:24 "Black No. 1" by Type O Negative; 5:40 lol I don't remember, but it's Slayer.
Abu Antar Thanks man!
Dark Triad Alpha np dude \m/
+Abu Antar (Omg This Sux) haha loved the interlude personally
Thank you Alan. You are my favorite UA-camr
megsquats i love how no one has ever notcied this comment.
Woah it’s you!
He’s great 👊🏾
Bro I think this chick’s hitting on you
Hi doggie. You are my favorite customer.
I've watched soo many squat videos and this is hands-down the best. The whole time, you'd explain something, then I'd think, "Ok. I get that. But wait - what about...?" and then you'd start talking about that very thing, as if you were in my brain seeing my questions. Very thorough. Thank you so much.
Jesus man just blow him
So, I just did my first set of proper squats. Thanks and ow.
I really appreciate your videos brother. I am doing a similar thing to "untamed strength" on the east coast and always find your videos entertaining and informative
Iconic
you're the goat
Scrolling thru the comments and saw this. Very cool.
I love seeing this comment in 2021
I have never had such a thorough instruction on squatting! I'm no longer falling forward and my low back stopped hurting! THANK YOU!
4:41 I thought I accidentally changed the speed
I thought I was having a stroke
Same
Vice Admiral Strawberry lol same
I thought I accidentally changed the ketamine
Liked for the username
This was super helpful. I'm a newbie lifter and I've struggled squating anything heavy. Thought I was just weak but now I'm thinking I'm making all of these mistakes. Going to video tape and analyze to see and fix it. Thanks!
Did you smoke a bowl halfway through editing this?
That was some G O O D shit
I have been on youtube researching all the information on the big three (squat, bench and deadlift) for more than couple of years and your videos are definitely the best i have found. Keep up the good work!
Finding this channel is the best thing to happen to my squats and deadlifts. This video has has improved my squats a lot and more than ever look forward to leg days
Best squat video I’ve watched. Thanks!
Thanks Alan!
Watched your Deadlift and Squat videos several times and I always find a new detail I was not doing...
This time it was the correctly breathing and bracing. Did my squats yesterday with the correct breathing and bracing and my lower back never felt so good before.
I was stunned this morning, when I woke up how well my lower back felt! No soreness and no tightness.
Thank you for your high valuable videos and also for giving that metal touch into your videos! \m/
What an easy guide to refer to whenever I'm squatting. You truly are one of the best fitness UA-camrs I have ever seen. Keep up the great work.
Thank you for being here with me on my life journey Alan. Hope I can meet you some day. Also, thanks for putting the Bukowski clip in your video. Saw this video 3 years ago and realised this is how I came to know his work.
Alan, the only thing that UPSETS me about your channel, is that I JUST found out about it.
I've learned more in the last 48 hours watching your videos only than what I have from randomly watching other youtubers.
Keep it up brother!
The balancing act part and the part about losing tension will undoubtedly help me a lot thank you so so much I have been really stuck and I know it's technique and not strength.
This is by far the best video I’ve watched on UA-cam about squatting! Thank you
One of the best instructors I've found. Gets to the point pretty quickly, and adds a lot of personality without being annoying, it's always relevant.
Damn, just changing my breathing helped my squat immensely. Thanks, bro, keep up the good work.
I love your direction and cues in all of your videos. They help me to be a better trainer for my clients but also a more kickass and safe athlete. Thanks so much, Alan! ^____^ RAWWRRR!
One of the best videos on squats I have ever seen! Thank you so much for explaining mechanics in an easy to understand way!
Alan, just want to thank you for absolutely awesome and invaluable help! Your videos are the reason I'm resurrecting my barbell training... Keep the great work and be safe.
Love this video Allan. I've come back to it many times just to check myself and fix little things
I'm so glad Omar featured Alan's channel recently. I've been learning a lot from this guy's channel. Informative and easy to understand. Great work Alan! Keep doing what you're doing.
Best strength training channel by far. Great job Alan!
This is everything I ever want from a fitness youtube channel. Alan has taught me how to lift properly over the years!
Man, your videos are super on-point. TON of value in this one, sent it to all of my clients.
former clients, after they get halfway through the video
jk
@@Luke-ih1oc lmfao
Blessings for a random Peter Steele tribute in a Squat video. RIP
A Night of Passed Over's
Man, I miss Pete too, and it kills me to have to even think think this but I’m REALLLLLLY not ready to lose Ozzy. Ever!
Had a miserable time doing squats today, form was horrible in all the videos i took even at lower weight. Went through several squat tutorials on youtube before finding this one. This is definitely the best and addresses the problems i'm having. Thanks for the solid corrections, i'll be trying this out on leg day #2 this week. Semper Fi brother.
Best squat how to out there, I have watched this before my last 4 leg workouts and finally feel balanced! Today I concentrated on pressing my back into the bar on the way up and felt more power than just concentrating on my legs, thankyou!
So many classics so quickly my brain can't handle this amazingness
Hi Alan,
I did a lot of research on proper form before I started weightlifting, especially for the squat.
However, despite my best efforts, my knees really started hurting during daily activities, especially bike riding.
My doctor tells me it was probably due to my legs HYPER-EXTENDING at the top of a squat. My knees (and elbows) can apparently bend further backwards than most people's.
This has never been a problem for me before, but of course, things are a lot different with 200 pounds on your back.
Even though I know what went wrong, the damage was done, and I am still undergoing physical therapy to fix my knees.
Despite all my research, I never saw ANYTHING about not hyper-extending at the top of a squat. To make things more confusing, many sources say that you should lock your knees, which apparently means you should go to 180, but NOT "hyper-extend." However, this is rarely defined properly!
I watched your whole 40 minute video on squatting, and I don't remember seeing anything about hyper-extending in there. Is this just an uncommon issue? Do you know anything about it? Could you address this in one of your future videos? Thanks!
uncommon issue bro. When squatting, people do not use (or feel) their knees. Its more on driving the hips upward. So the locking of knees is not hyperextending. Your goal is to bring that hip up rather tha locking your knees.
+Taran Van Hemert I've seen this in a lot of training, especially with people who can actually hyperextend their knees or elbows. The term "lockout" gets thrown around a lot. I prefer to say, "full extension." That is, pushing all the way upward/outward (depending on the exercise). You really shouldn't be "locking" your joints under load, especially in your case. Picture one of those girls who can WAY hyper-extend their elbows. You wouldn't want them to do that under a bench press. Similar idea.
+Taran Van Hemert Don't lockout all the time on squats. Obviously for competition you do, but any lockout puts all the stress on the bones instead of the muscles
+Josh Johnston
Yes. I totally understand this NOW. But this information came to me too late.
The problem is that almost nobody seems to be talking about not hyperextending, when they talk about proper squat form. Again, I did a LOT of reading about squatting and this issue simply did not come up. And I haven't seen it mentioned in any of Alan's videos. It might be uncommon, but it's certainly important!!
+Taran Van Hemert You don't want to hyper-extend anything. You don't want to hyper-extend your knees in a squat, your elbows on the bench or your back in the deadlift.
Locking out is OK and Mark Rippetoe describes this in his book Starting Strength as it stabilizes the weight and your muscles only exert enough force to maintain the weight. There is also time under tension/load where you do not fully lockout keeping the full weight on the muscle. Many people do this for hypertrophy.
In my opinion hyper-extending is exceptional and in most cases rare. The fix is to know your body and know your limits.
Never heard of this dude before but I'd say that this is best video about squating ever ! Simple, selfexplanatory, no BS talk around etc...
This....... was EXCATLY what I have been looking for over 3 years. Thank you so much!
Thank you!!!!!!!! It was extremely helpful . I fall forward in my squats but after watching your video I'm excited to practice the breathing, keeping it tight, and not loosing balance ect... Thank you
No one else on youtube explains it like Alan...
Glad I sub'd.
Finally. I've been searching far and wide for something like this, thanks man!!
Been squatting for 14 years and every session feels like I always have something new to learn about it. I wish these videos had been around back then
This is just the info I've been looking for! I thought it was refreshing that you pointed out that the "drive through your heels" cue is a bit misleading. I know it's all over most instructional videos for squat form and I understand the idea, but for some reason the movement has never resonated with me when phrased that way. I like that you took the time to get more specific. I think it's a bit reductive to say just drive through your heels. It makes me feel like I need to drive up through the very edge of my heel and that creates imbalances. It kind of downplays the stability needed from your entire foot in my opinion. Can't wait to pay attention to these pointers next time I squat. Thanks!
type o negative and metallica that video montage was the best part
Best lifting channel on youtube, thank you for uploading.
This has been the best explanation of squat position I've seen yet. I kept hearing my class instructor say put your weight on your heels which cause me to lose balance and fall backward almost every time. It makes much more sense to distribute the weight around the entire surface of the foot for better balance. Thank you thank you thank you.
does every one who works out just develop the deep voice or is it just a gift
Same reasons opera singers have strong voices.
Valsalva breathing + lifts = stronger abs/diaphragm = more vocal resonance
Vocal instructors often focus on developing abdominal muscles for singing, strengthening diaphragm/ab wall control so that the torso can resonate better. They tell you to "breathe from your diaphragm" -- the power-gut!
+Itztli Nexcoyotl ive heard that some horrible singers usually more chunky singers sound like angel's when they lie flat on their back
clearly you haven't heard Ronnie Coleman's voice lol
+dre2kule no I have not I do not even know who that is lol
@josh gregorio yeah buddy, light weight..yeah..yep...
great video , thank you sir
This video is the most helpful thing I've ever seen as regards squatting, never realised how to brace properly and was having trouble with lower back pain as you say, so this was awesome advice! Love your channel man you're sick
I'll share my experience for anyone else with issues shifting onto their toes when pushing out of the hole. My issue was I was not moving my butt out backwards enough while going down as well as going back up. I was focusing too much on the verticality of the bar and I was basically moving straight down. This is the key reason why Alan isn't doing the "butt wink", because he is not maintaining the hips forward position as he is pushing out of the hole: the first thing he does is stick his butt back up seemingly before doing anything else.
So, in my opinion, you might have been told "Push through your legs" or "Push through the floor", but I think that's a bad cue because it encourages your hips to roll forward as you push. Instead you want to lift your butt upwards first, and the rest follows naturally. Once I focused on that it immediately got tremendously easier to accomplish other important cues such as pushing my knees apart.
Think of your hips as being pegged to the top of a wheel. To move them down you have to move them backwards first as the wheel turns. And then follow the same track with your hips as you go back up.
Agreed. Pushing hips back during start of descent, and then 'pulling' them up during first phase of ascent, is what finally made the low-bar squat click for me.
TYPE O!!! You been talkin with candito's edit man, aint ya.
one of the best channels out there ! thanks alan! love all your vids, they helped me a lot
Wow... Just found out about your videos and i have to say: Great work! You explain everything in a totally understandable manner and you visualize it greatly with your "how-to" and "how-not-to" videos. AMAZING! Like a lot of the other commenters already said: I whish I found your videos before all the other online fitness crap that is out there!
Especially concerning deadlifts and squats. Awesome stuff!
appreciate the video, dealing with the lower back issue. i believe im not bracing well
yesterday, I farted when bracing for my squat. lol
Gotta fart to assert your dominance and confuse the body
I did this yesterday...
Crunches. Every time.
samdajellybeenie right babe?
If you fart while you lift, that's the sound of weakness leaving the body.
I think this is the most useful video on squats I've ever scene. thank you for this.
this is one of my fav vids of all time. that montage!!! DO IT!!
I love you for featuring Type O Negative
Former college athlete who avoided squatting like the plague, love to power clean, but hated squats. This video just sparked an interest to squat, lets see how this goes.
Brandon Almond how's it going
Did you even squat bro
Its taken me over a year to train my legs and body to squat good after years of never doing them. A full year! Twice a week. finally seeing good strength and buff legs. I use a belt though.
Great vid, Alan! Your channel is always my go-to for any lifting questions I have.
Makes me smile to see a brother succeed and does what he loves and has passion.. Hooooorahh... And semperfi!
That musical interlude! Type-O negative , fuck yeah!
I didn’t even know I had to breathe while squatting
I CAN SQUAT NOW!! THANK YOU! I'm a newb and I've been trying to squat for 3 months. I've watched dozens of videos and THIS VIDEO taught me how to squat! You are THE MAN!
Gym Jesus strikes again, I watched 2 videos and I'm already subscribed, your ability to explain it to me so nicely beats every excuse I have for not having a body I want... keep it up the world needs you my friend.
am 52 and trying to get back to doing full range squats, things were ok for a while and then knee soreness forced body weight only for a while. I will continue to try to reestablish full range even though most in the gym think its nuts. Am fully convinced that in the long run it will pay off. All other movements in the gym are full range and no one questions but when it comes to squats, all of a sudden its like you just brought up politics or religion.
+John Ford I'm ten years younger than you and run into similar issues, but I got my form on point and I'm squatting a respectable weight now. But yeah, I see a lot of guys "squat" way too much weight, and they do that half-squat shit. May as well do leg press. For myself, sucking it up and taking the time to really warm up has been incredible.
+RaphProgListener Had a hyper, ultra, mega bro tell me, "that's a lot of weight," as he was shit repping iso curls just yesterday. All I said was, "yeah, it is," and continued with proper form.
You didn't elaborate but I would suspect hip impingment. Especially when you say you haven't been deep squating for a while. "Joint Mobility" and stretching will have to play a huge part in your workout routine, before and after your workouts. I hope that helps keep you hitting new PR's till your 90.
Dont you wear knee sleeves or squat sleeves for your knees? Everyone does now,and theres a reason why.
How to twerk with good form video pls
jokes on you - twerking can only be performed with bad form.
Love your style, and finally someone who confirms what I always thought: keep weight over center of foot, and not over heels. Sub'ed
This is an amazing video. I always try to explain these ideas to friends/peers in the gym, but you put everything in a very clear manner - will definitely be sharing to others.
I'm learning how to squat properly by watching how my one year old girl does it when she picks her toys from the floor
Anubis Lockward primal instincts bro
Anubis Lockward for real, my one and a half year old has the ankle mobility of the gods
..Ahajaj!
Squats are deff my weak point. Idk why but I struggle to get really heavy. Love deadlifts though
Thanks for this video. I seriously hurt my back during squats a few weeks ago and have been extremely timid about working them back in. I feel a lot more confident after your articulations & demos of where I went wrong and how to correct.
You completely fixed my form in less than 15 minutes. Thank you!!
Holy shit. The type-O montage tho
I get so tired of my lifting bros telling me to exhale when at the bottom of the squat.
"bro you gotta breathe out as you push up"
Had personal trainers tell me that a lot even though I could do 3x more than them they felt the need to say something just because they paid a lot of money to learn what to do but have no fucking clue on how
The funniest part is a UA-cam commenter "cringing" at Brian Shaw for holding breath while DLing 1k pounds. People are simply dumb.
how dumb, exhale at the top and rebreath to brace lol
dru713281 different experience but similar and equally as dumb. was squatting 405 5×5 at my old gym. had a trainer come up to me who looks like a twig and probably can't even squat 135 to depth tell me "you know if you didn't go so low you could totally squat so much more" after more similar experiences a week later I cancelled my membership and never went back. the main problem with trainers is they try to "help" everyone with their wrong advice. they can't keep their mouth shut and their advice to themselves, then on top of it if your actually interested they try and charge you to learn more
I’ve been lifting for three years now and this is the most helpful video I’ve seen even after I’ve tried to “master” the squat. Damn Ive learned what my squat needs even after years of doing this exercise!
I know this vid came out years ago and idk if you get a chance to see all these comments but I've started working out about a month ago and squats were one of the most intimidating exercises for me. I know it's one of the basics, but with all the potential areas for bad form and hurting yourself it was off-putting, but this video was exactly what I needed to find, thanks for putting it out and just subbed to your channel!
Alan, please make a patreon page or something so I can throw my money at you.
"Look at his butt just winking at me" lmao
Finally, a good video about squatting properly. Best I've seen.
best squat video i've seen in a while! very helpful! thanks a bunch Mr Thrall!
i didn't get the random montage in the middle
I love it
You clearly never passed out after squatting haha
Thats stupid to say, but i had to drop two times before I started breathing while doing heavy squats
weird, i've never had that problem before
Thats actually a good thing. The montage is referencing how you feel when you are unconscious. The numb voices and backround music, The inner monologue and self talk. Everything around you is black and your third eye wanders through a field of lights. Then you wake up and all the gym rats are standing over you. You were out for only a couple of seconds but it felt like you were trapped there forever. Enough squats for the day, its time to go home.
yeah, now that i'm in a volume-ish phase i may do an extra set on squats but i'm pretty strict on sticking to my program
"if your foot has 4 corners"....
This was extremely informative and well put together. You went over everything I had questions about and your glute muscles prove that you know what you're talking about. Thank you very much!
This is a great vid. I have a lot of low back problems and am always worried about losing lifts forward and re-herniating discs, the notion of thinking about pushing up on the bar with the shoulders has got me pushing my hips forward consistently, no back pain. Great cue, thanks so much for posting.
7:16 mate i think you got a semi
Is the lower back pain from squatting discussed in the video:
a.) low back soreness for a few minutes right after a set
b.) low back pain like for the next couple of days
I ask because I get "a" every time I squat but I thought it was normal. Could this also be an indication I need to reform my form to perform good form for me? thanks for the inform! ation
Frank Hudacek thats when you have to breathe and brace correctly. Flex your abs for the whole movement.
So I am experimenting with a new form that is more quad dominant, leaning more forward in the knees and maintaining a more vertical back angle.
Ive surmised that the form that I was using to squat, ^^when I asked the above questions^^, was making my lower back sore BECAUSE I was working it more isometrically.
The more I 'sat back' in my squat and bent over to keep the bar over midfoot, the more my back was used. Of COURSE my back was sore, I was doing like a good morning with the upper half of my body, and a RDL with the lower half. I've been squatting this new way for like a month now, and I had to lower my weight by like 40 lbs when I first switched because my quads were so weak in comparison to my lower back.
Does this track with anyone? I'm kind of a lifting n00b, been fuckin for like 5 months, and this is the first time thinking on my own. I'm scared.
I just need to be fucked a lot man. Try it out. Ur in my bldg n wanna piss one me? Wanna beat me? try it out man
THANK YOU! This addressed so many issues. I will be watching this again and again.
I am following you now for quite a while Alan and you really helped me improve with my Deadlift and Squat. Especially with Squatting I was told to inhale while descending and to exhale while ascending. Of course descending wasn't the problem, but I always found me struggling with ascending. Now I know why. Thank you very much!
dude you are truly a weight lifting profet......
boostercontrol100 "profet" .....really dude cmon
Vince Iaboni lmao
Don't mock him. The important thing is that Alan Thrall is the one true profit.
It's prophet northeast lad wtf
XD
4:50 some jonnie candito tier shit here
Probably the best most useful squat video on the internets!
best squat technique video I have ever watched. Sophisticated creation .
I think I had a stroke at 4:45
It’s not everyday I hear Bukowski in a workout tutorial
Hey!!!!! You stole my profile pic!! I saw what you wrote and i was like hmm i don't remember commenting that before
You win youtube for me. You are the best. Thank you for these videos, they have helped me a TON.
Thanks man! I've done a proper number on my lower back this week and it's pretty clear that I ain't engaging my core properly. Gonna rest up, and ease back in with proper form. You're a legend dude.
What the fuck happened in the middle of the video; was that suppose to be there?
+John Smith Your parents been arguing again?