This is 🔥 Thank you for showing me what my personal trainer neglected to… 🙄 It blows my mind how, as a professional, you don’t instruct someone with this type of detail for their first time doing a dynamic movement like squats. Especially how over time, improper form can really mess you up. Starting to do my own research for proper movements and your channel has been stacking up saves on my list of videos to follow up on. Amazing explanation sir! You’re precise, to the point, and the added visuals help a ton. Thanks again!
It's amazing to me, as someone who has a BS in kinesiology from 2002, how much the teaching of the squat has changed. Stacking the ribs over the pelvis was never something we were taught, we were so worried about our knees not going over our toes. Science is constantly evolving and changing as new and better techniques are learned. Keep an open mind and learn something new!
I learned the same in soccer, stretching for lunges, it never made sense to me as a child because I was flexible, but it was something we all knew and cared for.
Yeah years ago all squats tutorials were like "no knees over toes and careful no round back" Today hyper extension is more common than round back and knees over toes is encouraged...
I had coaches back in the day tell me to point my tailbone to the sky and flex my lower back..... 2 bulging discs later 😡 I wish I had this coaching when I was learning.
I have been doing squats incorrectly for the past 6 months even though i took training from a Personal trainer. I have been experiencing back pain due to my form. Thanks for showing the correct way.
Dr Horschig, You’re the real deal! Thanks for all your help and wisdom over all these years! Addressing the root causes and not the symptoms of issues has helped this OG Squat Bible holder stay healthy, strong, and moving!
This is exactly what I needed to see. Today I did squats and my low back (l5-s1) has been aching all day long. While watching this vid I realized why it's hurting and I immediately practiced (without weight) in the break room at work pain free. I will definitely use this new "ribs over pelvis" technique (to me) on my next squatting session. Thx man.
I just started to squat on a barbell not long ago, and just found out my spine has been in extension through my self recorded video. Found this video and it’s really helpful! I will think about those cue especially the first one next time I squat
Thank you so much for making these videos. Thought I was watching some good guys explain lifting (well they are good, but in a different way). Your anatomical and mechanical explanations, and even physical explanations are second to none. Thanks a bunch.
Squatting always made me nervous. Improper posture can wreck your back and knees. Thanks for sharing this. I need to lower the weight and focus on my posture and breathing. 🙏🏾🙏🏾
Jeez…..so is the consensus amongst the smartest people because if this is legit this guy did an absolutely amazing job dropping that knowledge on us. Throughly enjoyed watching this video and the way he broke everything down for us. I can’t wait to go squat with these tips
Love it. Covered every important step and got into detail with it. Got me off my chair practicing it as the video played. I won't be doing squats til later in the week but it's nice to get the cues ingrained so that it is all second-nature.
Would love a video on the difference between OHS and regular squatting. What to pay attention to when starting OHS training. I've been doing OHS for 10 years, but still feel like there's a lot to learn.
The problem with squatting like this is that we all must go down in weight and focus on the proper technique and only then progress up in weight again. Even though Micah is a strong guy, you could see he was out of his comfort zone following Aaron's strict guidance.
“Problem” every lifter I know has hurt themselves lifting weights… I’ve been following squat university’s tips and 0 pain 0 problems 6 months in. The safest form is the best form imo, allows you to keep lifting, keep practicing, keep getting stronger and not have to take months off due to injury.
What’s really a proper form for a long term goal without affecting your posture and injuries as you get older ? Is this just to squat for now that’s why your knees passing your toes are encouraged? Collapsing knees straining your patellar tendon and patellofemoral joint. So what’s the long term goal here for proper squat?
I saw your "can" short video earlier. That helped this one make even more sense. The breath helps keep the trunk 'pressurized' from the inside, leading to greater stability. Nice.
Do a video on ACL injuries and why so many professional sports stars are getting them, even though they supposedly have the best physios around them and training. What can they do? Should they be squatting (properly) to strengthen them better?
I’d love a video on upper patellar knee pain. I’ve been to multiple physical therapists over years and even had knee surgery and haven’t been able to totally eliminate the pain. Would love some exercises for that
No hip drive? I find that is where I get my power from and also takes pressure away from the knees. Totally agree with the importance of bracing and holding that inter abdominal pressure throughout.
Very instructive sir. Just a couple of quick questions - 1) what should the progression of weights be for squats (not a professional but someone who wants to stay fit) 2)What are the advantages and disadvantages of different types of squats - Goblet squat vs Barbell front rack vs dumbell racked
Excellent video! I am 6’8, 235lbs and in great shape, but squats are always a bit of a challenge for me. Could you make a video on how squat tips for taller people? Would love to see tall-focused content please 🥹!
Can you walk through the do’s and don’t’s of spotting for a squat? I have enjoyed squats but ever since that influencer dying from a spinal injury, I have been spooked.
Dr i was hoping you'd show what comes after breathing, the bracing action the stiffening the core part, since you said not to decrease the area by pulling belly in
Consider increasing your ankle mobility by stretching your ankles daily. Consider changing stances. There isn't one right way to squat, so consider your anatomy. If you're struggling to go deep, point your toe outwards, not everyone can or should squat with their toes pointing forward. Also before squatting make sure you do stretches to open your hips, so that it's less tense, restrictive and you have more mobility. These three tips should help.
Nothing gets me itching more to get back to an exercise ive failed more than watching a video of yours and imagining myself crushing it. But my back is already fucking sore after deadlifting once and now I need like at least 10 days of recovery before feeling healed. If anything I need like 2-3 weeks with how consistently bad my back has being for years and only do the bar- But my strength and muscle will surely decrease by then!- and I’ll feel like a shell of a man actively preventing myself from getting a herniated disk from lifting. Oh the misery!
This video was the key to the little garden door for me. anchoring my feet, adjusting my position to accommodate keeping them flat, along with a well and truly stable core, and suddenly my system knew how to engage. I dropped several inches immediately.. like within the first set. Crazy
I do believe squats are the nr1 exercise for legs, especially deep squats. But many just cannot get it right, and should avoid it. And if the knees are too bad there is nothing to do about it.
Going to need quite a but of practice to do it consistently on series although it already feels from the get go way more natural and flows so much better when doing it with the following form cues
Super good video. Tells a lot but just gets to the point of it, rather than this whole "hey guys, I've just moved gym/house/redecorated the bathroom..." No one cares. So nice work to all putting this together and a special notice for the guy keeping a 30's squat position because 10's and I'd be out lol
![Squat Form For Your Anatomy [Perfect Depth Stance And Width]](http://i.ytimg.com/vi/7FF6VLej_bY/mqdefault.jpg)
He is so blessed to do something he loves dearly and so impctful💯
@@davesmith3023Jesus ain’t fuck wit me and it’s mutual 😤 but I’m squatting more than him anyway 🙌
@@NeutralMjolkHotel well he is a coach, not a powerlifter lol
This is 🔥
Thank you for showing me what my personal trainer neglected to… 🙄
It blows my mind how, as a professional, you don’t instruct someone with this type of detail for their first time doing a dynamic movement like squats.
Especially how over time, improper form can really mess you up.
Starting to do my own research for proper movements and your channel has been stacking up saves on my list of videos to follow up on.
Amazing explanation sir! You’re precise, to the point, and the added visuals help a ton.
Thanks again!
Same here. I had personal trainers in the past that didn’t teach me about these basics.
It takes $600 and taking a 1 time test to be a personal trainer. They’re not kinesiologist.
Since 2/3 Americans is fat, they listen to anyone who is fit.
@@reallifesupermannThey should, as basics, know how to perform a squat!
It's amazing to me, as someone who has a BS in kinesiology from 2002, how much the teaching of the squat has changed. Stacking the ribs over the pelvis was never something we were taught, we were so worried about our knees not going over our toes. Science is constantly evolving and changing as new and better techniques are learned. Keep an open mind and learn something new!
I agree. Lunges have adapted as well. I've been in health & fitness for 32 years, so I absolutely agree! Great information, yes.
@@tlh7490 How have lunges changed?
I learned the same in soccer, stretching for lunges, it never made sense to me as a child because I was flexible, but it was something we all knew and cared for.
Yeah years ago all squats tutorials were like "no knees over toes and careful no round back"
Today hyper extension is more common than round back and knees over toes is encouraged...
I had coaches back in the day tell me to point my tailbone to the sky and flex my lower back..... 2 bulging discs later 😡 I wish I had this coaching when I was learning.
I have been doing squats incorrectly for the past 6 months even though i took training from a Personal trainer. I have been experiencing back pain due to my form. Thanks for showing the correct way.
Damn come here for the same reason. Back pain
Dr Horschig,
You’re the real deal! Thanks for all your help and wisdom over all these years! Addressing the root causes and not the symptoms of issues has helped this OG Squat Bible holder stay healthy, strong, and moving!
This is definitely the best squat lessen for lower back pain-free training. Thank you, Dr.
YESSSS! Great amount of detail on how to brace your core!!!
This is exactly what I needed to see. Today I did squats and my low back (l5-s1) has been aching all day long. While watching this vid I realized why it's hurting and I immediately practiced (without weight) in the break room at work pain free. I will definitely use this new "ribs over pelvis" technique (to me) on my next squatting session. Thx man.
I just started to squat on a barbell not long ago, and just found out my spine has been in extension through my self recorded video. Found this video and it’s really helpful! I will think about those cue especially the first one next time I squat
As someone just learning to squat heavy this is absolutely invaluable. Thank you so much!
the best squat teacher in the world, thank you so much
incredibly helpful and underrated video. most of these tips you just won't find on another channel.
This video literally changed my squat in seconds. Thanks!
Thanks for making this world a better place. Because a life without back pain makes me enjoy this world way more!
Thank you so much for making these videos. Thought I was watching some good guys explain lifting (well they are good, but in a different way). Your anatomical and mechanical explanations, and even physical explanations are second to none. Thanks a bunch.
Squatting always made me nervous. Improper posture can wreck your back and knees. Thanks for sharing this. I need to lower the weight and focus on my posture and breathing. 🙏🏾🙏🏾
Jeez…..so is the consensus amongst the smartest people because if this is legit this guy did an absolutely amazing job dropping that knowledge on us. Throughly enjoyed watching this video and the way he broke everything down for us. I can’t wait to go squat with these tips
Finally correct squat instructions: thank you, Dr!
Love it. Covered every important step and got into detail with it. Got me off my chair practicing it as the video played. I won't be doing squats til later in the week but it's nice to get the cues ingrained so that it is all second-nature.
One video for Equipped Powerlifters .... It's much needed 💯
Would love a video on the difference between OHS and regular squatting. What to pay attention to when starting OHS training. I've been doing OHS for 10 years, but still feel like there's a lot to learn.
If the goal is to defeat Smurf’s Papa John, what’s the point of that or this.
What is OHS sir?
Overhead squat@@tiagoperon2799
Overhead squat
Thank you Micah💜🥰💪🏾!
He’s got so much knowledge about this movement.
I've struggled with squats for a while now. These tips really helped clarify what I need to focus on.
So helpful as always! Thank you.
The problem with squatting like this is that we all must go down in weight and focus on the proper technique and only then progress up in weight again. Even though Micah is a strong guy, you could see he was out of his comfort zone following Aaron's strict guidance.
“Problem” every lifter I know has hurt themselves lifting weights… I’ve been following squat university’s tips and 0 pain 0 problems 6 months in. The safest form is the best form imo, allows you to keep lifting, keep practicing, keep getting stronger and not have to take months off due to injury.
Okay, and? Would you rather hurt yourself and never be able to squat again?
What’s really a proper form for a long term goal without affecting your posture and injuries as you get older ? Is this just to squat for now that’s why your knees passing your toes are encouraged? Collapsing knees straining your patellar tendon and patellofemoral joint. So what’s the long term goal here for proper squat?
It’s easier like this pendeja.
This is no problem to adjust, it will be uncomfortable for me yes, but I'm doing it
Amazing tips!!! I can really tell the difference when I implement them!!!!
Thank you!! 🙏 Stacking ribs on top of hips is a super helpful cue! 💪
You're the man! Would you consider doing a video showing how to bench press properly as well?
One word - OUTSTANDING ❤ Love from India
I saw your "can" short video earlier. That helped this one make even more sense. The breath helps keep the trunk 'pressurized' from the inside, leading to greater stability. Nice.
Very helpful, especially the added detail on breathing.
Great content as always !
Thank you
@@SquatUniversity squat with your hands behind your back as at ease position. Any thought???
Great!!! Important details which many trainers do not mention.
This is exactly what I've been needing!
Thank you so much. Now I can squat without fear of injury.
You are a real life hero!
As always, top notch quality! Thank you for your excellent content! I will work on implementing all you said next time I squat 🙌
Thank you
Goated content as per usual. Keep up the amazing content!
Thank you for the super nice explanation. 😮
This is fantastic information, I will incorporate it into my squatting technique
Do a video on ACL injuries and why so many professional sports stars are getting them, even though they supposedly have the best physios around them and training. What can they do? Should they be squatting (properly) to strengthen them better?
I’d love a video on upper patellar knee pain. I’ve been to multiple physical therapists over years and even had knee surgery and haven’t been able to totally eliminate the pain. Would love some exercises for that
My God. This was so informative and concise.
Thank you for the video ,Well detailed 💪 💪
Never knew how to squat properly for over 10 years. The lumbar spine never felt quite right, now after all this time, able to squat.
Very helpful, thank you very much 😊
should his feet be pointed slightly more outward at 4:23?
Awesome video as always. So helpful
Love it. Even if someone has "flat", pronated feet, you can generate arch support via tibial external rotation and sub talar inversion
Video idea: The mechanics of coming up safely from a squat with a heavy weight would be great if not already done.
This was excellent. Thank you!
Sir, You are awesome.
You're too kind. Thanks for watching the video!
Thank you!! Best explanation!
No hip drive? I find that is where I get my power from and also takes pressure away from the knees. Totally agree with the importance of bracing and holding that inter abdominal pressure throughout.
4:42 there is a graphic that is perfect for proper foot positioning in Jiu jitsu as well ❤❤❤
Thanks, man ♥️
Very instructive sir. Just a couple of quick questions - 1) what should the progression of weights be for squats (not a professional but someone who wants to stay fit) 2)What are the advantages and disadvantages of different types of squats - Goblet squat vs Barbell front rack vs dumbell racked
Excellent video! I am 6’8, 235lbs and in great shape, but squats are always a bit of a challenge for me. Could you make a video on how squat tips for taller people? Would love to see tall-focused content please 🥹!
Zack Telander is about as tall as you're going to get doing ATG squats. ua-cam.com/video/MSA_paRoyR4/v-deo.html
Samee
Beyond helpful 🙏
Great tips. Thanks!
The X ray video at 05:08 contradicts everything said at the beginning of the video :-(😢
Awesome video!!
Can you walk through the do’s and don’t’s of spotting for a squat? I have enjoyed squats but ever since that influencer dying from a spinal injury, I have been spooked.
i watched this like4 times and i still don't understand the ribs down thing at 1:00
I think it's squeezing your butt and stomach
Dr i was hoping you'd show what comes after breathing, the bracing action the stiffening the core part, since you said not to decrease the area by pulling belly in
I am still learning how to squat properly. I can't seem to squat very low
Consider increasing your ankle mobility by stretching your ankles daily. Consider changing stances. There isn't one right way to squat, so consider your anatomy. If you're struggling to go deep, point your toe outwards, not everyone can or should squat with their toes pointing forward. Also before squatting make sure you do stretches to open your hips, so that it's less tense, restrictive and you have more mobility. These three tips should help.
Thank you 🙏🔥
Bcz of him I just lifted 170kg in deadlift
Nothing gets me itching more to get back to an exercise ive failed more than watching a video of yours and imagining myself crushing it. But my back is already fucking sore after deadlifting once and now I need like at least 10 days of recovery before feeling healed. If anything I need like 2-3 weeks with how consistently bad my back has being for years and only do the bar- But my strength and muscle will surely decrease by then!- and I’ll feel like a shell of a man actively preventing myself from getting a herniated disk from lifting. Oh the misery!
This video was the key to the little garden door for me. anchoring my feet, adjusting my position to accommodate keeping them flat, along with a well and truly stable core, and suddenly my system knew how to engage. I dropped several inches immediately.. like within the first set. Crazy
thank you!!! this comes in time ;D
Thank you for this video
This is gold! 💸💸💸
It would be interesting some videos with skinny guys, we lift too! 🤣🤣🤣
God Bless ✝️❤️Thank you
I do believe squats are the nr1 exercise for legs, especially deep squats. But many just cannot get it right, and should avoid it.
And if the knees are too bad there is nothing to do about it.
Very helpful, thanks.
God bless you brotha.
Thank you ✊️
Excellent narration
For anyone looking to improve their squat technique, I've found that watching GIF demonstrations can really help visualize the movement.
The better movement is not ribs down (which was disastrous for me), but ribs close together, shoulders and tailbone up, and chin/face up.
It's also important to have a very wobbly squat rack.
GREAT tutorial!!
I would love a more detailed explanation of “bracing.” What exactly is being done after that inhale that laterally expands the lower ribs? Thank you.
Thank You!
Great video! Could you please do the same for front squats?
thanks bro!
Sir please make video for disc bulge...proper rehabilitation program 🙏
Going to need quite a but of practice to do it consistently on series although it already feels from the get go way more natural and flows so much better when doing it with the following form cues
THANK YOU!!
Please, teach us how to fix neck posture!!
Watching from Kenya
Super good video. Tells a lot but just gets to the point of it, rather than this whole "hey guys, I've just moved gym/house/redecorated the bathroom..."
No one cares. So nice work to all putting this together and a special notice for the guy keeping a 30's squat position because 10's and I'd be out lol
I have slight compression on my L4/L5/S1/S2 causing a continuous uncomfortable pain.
Advise exercise to get rid of it and strengthen my back muscles
Great info!
This video is 🔥
Any chance of a video on proper form using the low position on a trap bar. Thanks
This guy is the next McGill