Hello -- I'm pushing 70yo and I _do_ squat, regularly and frequently, and it makes a huge difference. People are often amazed when they see me 'hunker down' AND rise up again with no difficulty. Meanwhile, I see a lot of elderly people who can barely stand up straight...their posterior chain is so stiff and tight they are nearly crippled. BTW, I really appreciate these short, to-the-point clips. I find I can hardly be bothered with UA-cam 'coaches' that take half an hour to make a few simple points. Nice work!
Thanks so much for the video and details! Personally, for instructional videos like these I much prefer the 'long' format (rather than a UA-cam 'shorts' video); since shorts can't be saved to a personal playlist for future reference.
Thanks! You can use any stance you want: standard (feet about shoulder width apart), wide stance or feet close together. With any stance you'll want to point the toes slightly outward, away from midline.
I recently started everyday body-weight squats as a beginning to getting more active, I sit a solid 90% of my days, and the results are already showing with how much better I feel. Definitely going to add in the stretches and give the glute raises a try as well. Thank you for another great video, clear, and concise as always!
@@helmutkrusemann9194 i started with just 20 per day done in 2 groups of 10 and as i felt more comfortable i increased, so doing this for about a month i'm doing 45 a day 3 groups in 15s. I just added steel mace upper body work with my squats. In about 2 weeks i add 5 to each group, but soon i'll probably break it into 4 groups instead of 3, it's really going to depend how my body feels. I'm doing the same with simple push and pull movements too, but those numbers are much lower
Squats are amazing. Do also bridge raises, ideally before your squats. It is good to add some weights or use resistance bands for progressive loads.I squat with 20kg which is my son's weight for example. However, I also do air squats every day, sometimes just as a warm up exercise. It's a fundamental movement for health and longevity.
I hurt my back squatting and I didn't really understand why. Now I see that my lines got crossed going too heavy. Thanks. Appreciated this video a lot.
When my 3 year old plays with her toys on the floor she is in a constant (and perfect) squat! I am jealous of her and am working on my formation too! Thank you for this helpful video!
I don't understand how stretching/lengthening the hip flexors helps the squat ROM when doing the squat shortens them. I've found my biggest limitation is my ankle mobility, closely followed by my adductor mobility, which I'm convinced is the real culprit in limiting how much my torso can press toward my thighs with a neutral spine. Thoughts anyone?
They used to squat next to a bush......and then take a shit. At least that's what my ancestors used to do. And thankfully, those Indian toilets have already enhanced our squat game since birth. Jokes aside, you're a life saver man. I left my gym recently and you inspired me to create my own bodyweight gym at home.
There seems to be alot of confusion/misinformation on squatting form especially when people throw the " look at a 2 year old squat" or look how they squat in 3rd world nations or the ancestral squats etc. Big difference between doing multiple reps of squat in a session and squatting down and staying there will working or whatever. Don't think our ancestors were doing multiple sets of reps in a session back then.
Appreciate it. I will put it into practice. I cannot express my gratitude. Keep on releasing such informative Videos. Jehovah bless you and keep you always. Sorry for my broken English.
Gotta start daily squatting again! As a massage therapist I stand all day and my ancles & knee joints are really stiff after 12 hours mostly Standing..... Posture needs also lots of extra work! 💪🔥🔥🔥
Started stretching hip flexor and doing Prying goblet squat . had been telling my self genetics were my problem but now my squat is on it’s way to where I thoughts wasn’t possible
Thanks for making this video man. I am not going to lie there is way to many squat videos here that will talk about progressions and no form and if there is form its way to complicated. Here you are explaining it well. I want to point out that you never went "Deep" into your squat which is important. I used to go deep in my squat and started to get back pain, every day I wake up with a terrible pain. One of the video about squat showed that there is no reason to go deep, if you do so you will start doing what is "Butt Wink", your hip will bend, causing the changes needed to go deep. The squats you showed were in good form.
The premise is all wrong. Not only does it depend on anthropometry, you cannot say that one way puts "too much stress", it depends on what you're adapted to. Assuming you mean bodyweight squats, because with weights there is even more nuance, I can squat in the most wrong way possible and still not hurt myself because I'm adapted to even higher stresses
My favorite squat is the sumo because not only works on glutes and quads, but also works on adductors too and makes easier with people who has knee issues.
I’m a 52 year old beginner returning to exercise after 10 years of laziness and am losing weight through whole foods diet, intermittent fasting, and 20 mins of burpees 5 days a week. Instead of doing as many quality burpees as possible in 20 minutes which is intense, I was wondering about your opinion on the possible effect of slowing the movement right down to put my body under tension. If this approach can build muscle and tone I would imagine it would be better for the body’s joints and reduces chances of injury etc.
Simple rule of thumb is to always exhale on the exertion (concentric/positive) and inhale on the return (eccentric/negative). Just breathe normal when stretching. Try to take deep breaths and relax deeper into the stretch with each exhalation.
I got my first back problem from squatting and I thought how the hell did I do this. Had to take a break for about two weeks and gradually start training back and legs again because it was so bad. The one good thing that came from it is the fact that I still do a lot of back and hip mobility work.
I think I’m taking “knees over toes = bad” too literally. I see there’s some knees over toes in the squat. First person is different. Thanks for the video. 👍🏻
Yeah, the knees over toes thing came from a study out of Duke University in 1978 but it was debunked back in the late 90’s. The torso-tibial alignment I show in this video is a far better form cue to pay attention to, and it’s what is now taught in exercise science for assessing a bend and lift screen for a client.
Hi I have a question about the human flag I have Luke on UA-cam what is over if you’re strong enough but if I would like to do it in 12 months Like a guide newbies pull ups 20 pull ups Mikas David it was due this next level and so on
Love it! I used it in my isometrics video. It’s a great exercise because it not only builds strength and endurance but can help your hip flexibility as well. Lots of people use it on their journey to the middle split.
With deadlifts you want to focus on keeping the back straight and not rounding it. Some forward lean of the torso is often necessary, especially with barbell deadlifts because the bar has to be in front of the knees. This is fine, though, since deadlift is a bend and lift exercise that’s meant to strengthen the erector spinae of the lower back. In a squat we want to avoid the lumbar dominance by maintaining the tibial-torso alignment as much as possible.
Nice video but Ive got question: lots of books and instructors recommend to do as low as you can in negative part of squats but You do it only half the way. What about the cross joints on foward part of the knee? Is it safe? From what I Heard half way squats can damage this jonits. Sorry for my english.
There's nothing wrong with partial or half squats, especially if the full squat is going to break someone's posterior-tibial alignment. Go ahead and squat deep if you want to, just keep an eye on the alignment I showed in the video. If you're folding forward and not able to maintain alignment, work more on your hip mobility and gradually deepen the squat. I'll make a separate video on that.
@@MinusTheGym ok thank You very much for quick answer I will keep my posture as you showed on video it helps me a lot due that Im a tall guy so proper spine posture is very important thanks again peace
Hello -- I'm pushing 70yo and I _do_ squat, regularly and frequently, and it makes a huge difference. People are often amazed when they see me 'hunker down' AND rise up again with no difficulty. Meanwhile, I see a lot of elderly people who can barely stand up straight...their posterior chain is so stiff and tight they are nearly crippled. BTW, I really appreciate these short, to-the-point clips. I find I can hardly be bothered with UA-cam 'coaches' that take half an hour to make a few simple points. Nice work!
Ur instructions r so clear thank u soooooo much
Thanks so much for the video and details! Personally, for instructional videos like these I much prefer the 'long' format (rather than a UA-cam 'shorts' video); since shorts can't be saved to a personal playlist for future reference.
Great video! Anything on foot placement ? Noticed your toes pointing outward. I want to be sure I protect my knees too. Lot older than you. lol
Thanks! You can use any stance you want: standard (feet about shoulder width apart), wide stance or feet close together. With any stance you'll want to point the toes slightly outward, away from midline.
Ok, this guy is game. Subscribed.
Finally I can train to master squats for when I take dumps.
Thanks Minus The Gym! 👍🏽
Needed this for my training. Much appreciated.
I recently started everyday body-weight squats as a beginning to getting more active, I sit a solid 90% of my days, and the results are already showing with how much better I feel. Definitely going to add in the stretches and give the glute raises a try as well.
Thank you for another great video, clear, and concise as always!
Awesome, Shane! Keep it up. That’s great you’re taking initiative to counteract all the sitting.
how much squats are you doing per day and since how many days, weeks, months?
@@helmutkrusemann9194 i started with just 20 per day done in 2 groups of 10 and as i felt more comfortable i increased, so doing this for about a month i'm doing 45 a day 3 groups in 15s. I just added steel mace upper body work with my squats. In about 2 weeks i add 5 to each group, but soon i'll probably break it into 4 groups instead of 3, it's really going to depend how my body feels. I'm doing the same with simple push and pull movements too, but those numbers are much lower
Squats are amazing. Do also bridge raises, ideally before your squats. It is good to add some weights or use resistance bands for progressive loads.I squat with 20kg which is my son's weight for example. However, I also do air squats every day, sometimes just as a warm up exercise. It's a fundamental movement for health and longevity.
I hurt my back squatting and I didn't really understand why. Now I see that my lines got crossed going too heavy. Thanks. Appreciated this video a lot.
Squats is very fast exercise
nice and concise as always, appreciate it!
I like to use stairs to get better squat form I skip a step so it’s pretty lungy
When my 3 year old plays with her toys on the floor she is in a constant (and perfect) squat! I am jealous of her and am working on my formation too! Thank you for this helpful video!
Yes, exactly! I see the same thing in my kids too. It’s crazy how much mobility we lose as we age and get caught up in “life stuff.”
I don't understand how stretching/lengthening the hip flexors helps the squat ROM when doing the squat shortens them.
I've found my biggest limitation is my ankle mobility, closely followed by my adductor mobility, which I'm convinced is the real culprit in limiting how much my torso can press toward my thighs with a neutral spine.
Thoughts anyone?
They used to squat next to a bush......and then take a shit. At least that's what my ancestors used to do. And thankfully, those Indian toilets have already enhanced our squat game since birth. Jokes aside, you're a life saver man. I left my gym recently and you inspired me to create my own bodyweight gym at home.
Hello, it looks like you dont use/have much dorsiflexion in your ankles when you squat?! How can you still Squat so deep without leaning forward?
Very useful,thank you
There seems to be alot of confusion/misinformation on squatting form especially when people throw the " look at a 2 year old squat" or look how they squat in 3rd world nations or the ancestral squats etc. Big difference between doing multiple reps of squat in a session and squatting down and staying there will working or whatever. Don't think our ancestors were doing multiple sets of reps in a session back then.
Appreciate it. I will put it into practice. I cannot express my gratitude. Keep on releasing such informative Videos. Jehovah bless you and keep you always. Sorry for my broken English.
Finally I found Johnny's brother 🤗
What are your thoughts on doing the forward facing wall squat in order to reinforce correct posture. Could you perhaps do a video on that technique?
“Or to take a dump” LOL
A squat as a sitting or resting position is still a very common thing to see in Asian countries, much less common in the West.
Gotta start daily squatting again!
As a massage therapist I stand all day and my ancles & knee joints are really stiff after 12 hours mostly Standing..... Posture needs also lots of extra work! 💪🔥🔥🔥
Whats your opinion on one leg squats and pistol squats?
My knee hurts when doing the lunges
goes to show how important shoulder mobility is for a squat because of our lats being connected to both our shoulders and hips. :-)
What about the horse stance?
Started stretching hip flexor and doing Prying goblet squat . had been telling my self genetics were my problem but now my squat is on it’s way to where I thoughts wasn’t possible
Thanks for making this video man. I am not going to lie there is way to many squat videos here that will talk about progressions and no form and if there is form its way to complicated. Here you are explaining it well.
I want to point out that you never went "Deep" into your squat which is important. I used to go deep in my squat and started to get back pain, every day I wake up with a terrible pain. One of the video about squat showed that there is no reason to go deep, if you do so you will start doing what is "Butt Wink", your hip will bend, causing the changes needed to go deep. The squats you showed were in good form.
The premise is all wrong. Not only does it depend on anthropometry, you cannot say that one way puts "too much stress", it depends on what you're adapted to. Assuming you mean bodyweight squats, because with weights there is even more nuance, I can squat in the most wrong way possible and still not hurt myself because I'm adapted to even higher stresses
My favorite squat is the sumo because not only works on glutes and quads, but also works on adductors too and makes easier with people who has knee issues.
I’m a 52 year old beginner returning to exercise after 10 years of laziness and am losing weight through whole foods diet, intermittent fasting, and 20 mins of burpees 5 days a week. Instead of doing as many quality burpees as possible in 20 minutes which is intense, I was wondering about your opinion on the possible effect of slowing the movement right down to put my body under tension. If this approach can build muscle and tone I would imagine it would be better for the body’s joints and reduces chances of injury etc.
I feel like you told us how to be safe while squatting, but you didn’t explicitly state how we can hurt our back. Lol
Just heard that natural hypertrophy chanel got deleted no strike no warning even his google account was deleted #FreeNH
I really can't tell you how glad I am you made this video. Thank you, Ryan.
Great video - as always. Wishing you continued success.
Yes, you did keep it nice and concise. Straight to the point and very informative. Thank you.
Thankyou for the advice and fix... and yes, this length of vid is very helpful😀
When to inhale and exhale in half kneeling hip stretch And one leg bridge?
Simple rule of thumb is to always exhale on the exertion (concentric/positive) and inhale on the return (eccentric/negative). Just breathe normal when stretching. Try to take deep breaths and relax deeper into the stretch with each exhalation.
I got my first back problem from squatting and I thought how the hell did I do this. Had to take a break for about two weeks and gradually start training back and legs again because it was so bad. The one good thing that came from it is the fact that I still do a lot of back and hip mobility work.
Great video very good and informative video on good form and technique. Thank you
Tks coach
I love doing Hindu Squats.
I think I’m taking “knees over toes = bad” too literally. I see there’s some knees over toes in the squat. First person is different. Thanks for the video. 👍🏻
Yeah, the knees over toes thing came from a study out of Duke University in 1978 but it was debunked back in the late 90’s. The torso-tibial alignment I show in this video is a far better form cue to pay attention to, and it’s what is now taught in exercise science for assessing a bend and lift screen for a client.
Hi I have a question about the human flag I have Luke on UA-cam what is over if you’re strong enough but if I would like to do it in 12 months Like a guide newbies pull ups 20 pull ups Mikas David it was due this next level and so on
Well done, R. Thank you.
What is your opinion on the horse stance? Kboges had a good video about it.
Love it! I used it in my isometrics video. It’s a great exercise because it not only builds strength and endurance but can help your hip flexibility as well. Lots of people use it on their journey to the middle split.
Jokes on you I lean back
Is this the same for deadlifts?
With deadlifts you want to focus on keeping the back straight and not rounding it. Some forward lean of the torso is often necessary, especially with barbell deadlifts because the bar has to be in front of the knees. This is fine, though, since deadlift is a bend and lift exercise that’s meant to strengthen the erector spinae of the lower back. In a squat we want to avoid the lumbar dominance by maintaining the tibial-torso alignment as much as possible.
@@MinusTheGym Thank you! I was always scared to lean forward when doing deadlifts.
Nice video but Ive got question: lots of books and instructors recommend to do as low as you can in negative part of squats but You do it only half the way. What about the cross joints on foward part of the knee? Is it safe? From what I Heard half way squats can damage this jonits. Sorry for my english.
There's nothing wrong with partial or half squats, especially if the full squat is going to break someone's posterior-tibial alignment. Go ahead and squat deep if you want to, just keep an eye on the alignment I showed in the video. If you're folding forward and not able to maintain alignment, work more on your hip mobility and gradually deepen the squat. I'll make a separate video on that.
@@MinusTheGym ok thank You very much for quick answer I will keep my posture as you showed on video it helps me a lot due that Im a tall guy so proper spine posture is very important thanks again peace