Foot Pressure & Knee Movement in the Squat | JTSstrength.com
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- Опубліковано 30 сер 2017
- The subtle details of foot pressure and how your knee moves in the squat is critical to maximizing leg strength and weight on the bar.
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2:07 If the knees stay back then it makes it harder for the quads to fully work which will severely limit the ability to get out of the hole.
3:08 Bring your bodyweight forward so it’s directly in front of the shin. Apply equal pressure into the toe and heel. Keep the knee over your toes as long as you can coming out of the hole overwise the hips will shift back and you will have to go up in a more good morning style of squat.
6:42 Important Cue: Initiate the squat, if not knees first, at least with the knees and hips simultaneously. Don’t break at the hips first.
I started squatting the way you guys coach it about a year ago, it's taken a while for my quads to catch up to my back and hamstring strength after following the "starting strength" squat ques for years, but I'm now much stronger in the squat than I was before and my quads have almost doubled in size.
John French Which style do you prefer?
Do you have a standard femur-torso ratio? I'm on the exact same boat, and have started to integrate the Juggernaut cues. Still finding it a bit weird overall but I suppose practice makes perfect.
This is good to hear, as about 2 weeks ago I dropped the weight and changed my form to start squatting this way as opposed to the posterior dominant SS method. I hope to say the same a year from now. My quads are very underdeveloped compared to my hamstrings at the moment.
John French dip don't know shit about Jugg life baby. These guys are the best!
John French this is actually a very advanced technique and they should say it in that way
Most beginners or even intermediates who squat do not have the hammy or quad strength to become unbalanced when u shift your weight to the front...they end up going forward which is seriously dangerous
Pushing down through your heals is the best way to start any trainer will tell u that and along with improving your hammys from deads and quads from doing things like presses ... eventually u can do it this way
Anyone starting shd not do it this way
The reaction after chad's failed squat continues to prove how much he loves the sport, really inspiring. Thanks for this content you guys are awesome
One of the best videos on squatting ever.
Man this video completely changed the way that i squat. I always sat back first and didn't feel it as much in my quads.
Imo. These gentlemen put out the best squat tutorial videos. Thank you.
This is a fantastic video. Very helpful for issues I've been having lately with my squat. You explain all the aspects very well and how they play into the movement. Thank you!
Wow best video ever. A lot of them out there talking bs about squats but this one nailed it. Love you guys ! I'm happy to subscribe.
I applied this method to my ugly squats after watching your video with megsquats and it has helped me significantly. Thanks for another informative video.
Added to my squat tips playlist. Thank you so much.
These are some of the most gorgeous/seemingly effortless squats I have ever seen. Nice work!
I've learned the "lean forward" in the setup position from a Torokhtyi video about back squats. It feels awkward the first time you do it but it makes a lot of sense, as you have to adjust the center of gravity of the bar to your midfoot, no your heels. Really good video JTS.
Dealing with being uncomfortable right now , but it feels better
I'm a bit late to the party, but do you have the toshiki video?
I lean back too much to where my toes come off the ground sometimes, but that probably is why I can't squat
thank you for this video. i think so many people, including myself, have been mislead about the squat and the primary movers of the squat. there's so much talk around the fitness world about being "quad dominant," and it scares some people to the point of not wanting to train quads at all and exclusively activating the glutes/hams in all leg exercises. you guys cleared this up perfectly
Thanks for the video!
I found that widening my stance and sticking my toes out a bit also helped my quads to fire sooner. I was suffering from good morning squats, and while that was OK at lighter weights, when I hit 100kg (I'm a beginner so it's relatively light) my hamstrings and glutes were doing the majority of the work. Breaking at the hips was a problem, but when I adjusted my stance width to something wider I still broke at the hips as my ankle mobility wasn't and still isn't great. Then I would immediately drop into the hole with my chest upright by pulling shoulder blades down and squeezing them together. Then I cue myself with 'chest up' and try and to focus the weight onto my quads by driving from the front of my feet and taking my time. Slowing the reps down to focus on quad activation helps. I can't hit as many reps as I'm too fatigued and I don't squat below parallel, but it's helping to correct my form so I can go back to 100kg (but safer) and continue to progress. Once my ankle mobility is up to snuff, I can start breaking at the knees and hips simultaneously.
Thanks guys ..these vids have been so so helpfull. Again thank you
Thanks, you guys are pretty good at this, very helpful!!
Thank you for the knowledge.
As always super helpful content!!
awesome video , i had never heard somebody analyse this part of squat technique, i've really learned something thank u ! watching u from france
Excelent quality video, as always!
Yh I have been using this tip since max put it on instagram and back squats feel better but front squats have gone through the roof and carried over to my cleans, can't thank you guys enough for such a great channel with all these awesome tips.
man did I need this. thank you.
Love your guyses content thanks so much
This is excellent. Having said that, I changed to a slightly hip-first break and lean a bit back because of aging knees. It has kept me in the game.
Thank you It's very helpful
Thanks for the great tip. Bend the ankle, shins tilted forward, keep the knees over the toes as long as possible, to maintain the center of gravity at middle of the feet. Otherwise the vertical shins will lead to "good morning" squat.
Really helpful! Thank you.
Any video with Max Aita is GOLD !
We all knew that. Where have you been? 😀
Awesome video guys!
Love all of your advice on juggernaut. Would like to do the online coaching in the future. :)
Really glad I came across this video. Running Bulgarian made me realize with such frequent practice that the cues I was using weren't working for me. I squat ATG with very good ankle mobility. This is how I felt I should be doing it all along but allowed myself to. be misled by the cues of others with different styles and mobility. Thanks guys.
Fuck i love that style of training. Not really bulgarian but idk what else to call it.
Woffe I've heard Bulgarian Lite thrown around a lot.
Thanks a lot fellas for the free tutorial
Great vid!
Squatting like this makes my squat feel a lot easier. Great video!
I've been using the sit-back and knees-out cues for years and it's never allowed me to squat alot, plus it gave me a ton of knee problems. Since squatting like you suggest in your videos, my knee pains have gone away and my squats feel much smoother. My back likes it, too.
Great video!
Incredibly helpful
Always great content from you all. Hoping to visit Juggernaut HQ for the first time next week.
Nathan McKitrick I think they closed
Thank you so much
Kris cant even squat wrong. What a beast
Thank you!
I always been high bar and it's tough to find good tips. Solid video
Thanks for the video guys. It really helps average lifters like me.
I really appreciate the way you explain things and break them down. I feel like I’ve been living a lie my whole life when it comes to squatting 😜🤯
Me encanta vuestros videos👍🏽
Excellent instruction and a real eye opener. I have competed since 1980 in the ADFPA, USPF, USAPL and SLP. I was told for many years that the shins MUST stay straight and NOW you are telling me otherwise. I was wondering why a couple of your female powerlifters squat with such narrow stances. Your videos have answered that for me. My biggest problem (and I am all ears for suggestions) is I have nerve damage (Neuropathy) in both feet which makes my balance more difficult as well as my ankle flexibility not good either. I have squatted 500 in a single ply meet and most recently 405 raw at 49 years of age. I want to build my quads more and utilize them more in the squat as I tend to bend over quite a bit. Box Squatting has helped me (1) have a depth gauge or target and (2) have a target for my pause squats.
Hey, hope you've made good progress since!
Instructions unclear, got lost in Chad's eyes and Kristen's smile! :O
Great video - something i personally always have to put more effort in when training.
The video of Chad failing his squat made things very clear to me now as to what happens when especially quaddominat lifters shift their knees back too early :/
The pressure distribution in the foot is also very helpful to keep in mind, thanks you three!
Damn this video kicks ass!
I might start front squatting to reinforce this. Sure im weak but i think itll benefit me in the long run, besides even if it's lighter it just means more focus on quads and strength development there.
MUCH BETTER. Thanks gang! I hit 365 x 5 and 385 x 3 before holidays. When I came back, everything felt weird. I had too much weight on my heels! Duh! I had trouble hitting depth and my squats felt good morningy. I'll report back tomorrow after my squat session. The impromptu air squat felt great though.
even 275 felt weird. I use to throw that around like nothing. gees, 3 weeks off can really mess with you lol
Good pointers.
Attempts 865 and says he has a weak back? My back must be non existent.
Yeah, my back would crumble if i even tried to stand up in the rack.
You know it's relative yeah?
He's saying his back is the weaker link of the two.
I just wanted to say thank you for the tip about pressuring the floor with the big toe. I've had trouble with one leg going (a tad) valgus at higher loads and the heel of the same leg coming off the floor slightly. Concentrating on the big toe has eliminated both, I suspect because my arch doesn't collapse as easily.
Hey guys, please make a video for wrist and elbows position during squatting.
The era of highbar squats, has begun.
Hip thrusts eliminated my knee pain btw.
@@5.7hemi79I’m out of the loop, what didn’t age well?
This video is excellent. Just the first minute needs to be taught in every gym. Stop sitting back on your heels. Sit down into your quads people
Yes!Great job boys (&girl!).
I suppose if you use skwat shoes things are little easier than with that floppy nikes.
High bar squat is always more beautyful than low bar. BUT, as is easier to lift more weight with low bar, ppl use to go to the easiest way.
But what about mah HIP DRAHVE??
When they say to keep ur knees over the toes for as long as possible, its kinda like hip drive. Because you must then drive your hips up. Its a pretty common mistake to "straighten ur leg", instead of moving your hips.
The 7 dislikes have poor ankle mobility.
CWS MA, I recently noticed that when I squat the barbell rests crooked on my back/rear delts. Everything else below my shoulders looks fine/symmetrical. Is this a problem? Should I worry?
Is the cueing the same for someone tall with long femurs? Thank you. :)
nice video guys and girl, quick question: do you actively use your shin-muscles (whatever that is called, the same that would raise your forefoot) to pull your knees forward or is it more of a "it just happens" thing??
i could squat both ways and they look and feel a little different from each other
Is this technique suitable for barefoot squating or shoud I put something under the heel to reduce the ankle dorsiflexion? What about low bar squatting? Can I low bar squat without shoes and have a great travelling of knees forward?
kristin's like that cute girl next door except she can outsquat you lol
I don't think girls are cute unless they outsquat me lmao
Eric Komans, beta bitch
But can she take a punch to the liver?
Do you have squat video for equipped lifter?
Great
İ am curious on JTS’s standpoint on Starting Strength’s or Mark Rippletoe’s squat teachings. İt looks like the video is very selfexplanatory but id wanna see them talking about it too=)
What do you think? Mark Rippetoe has been teaching the exact opposite for ever. Powerlifting squats are half squats. PERIOD.
Could you PLEASE make a video about what to do if you have externally rotated tibias? I do and it make squating almost impossible, especially with straight feet. I can't even hit parralel with my feet turned out 45 degrees. What mobilty drills or exercises can I do to improve this?
Have you watched this? ua-cam.com/video/Fob2wWEC72s/v-deo.html
Is there any slight differences for somebody using knee wraps in your opinion ?
Her heels can be seen coming off the floor a little bit when going to the bottom. I have the similar problem. Is this something that needs to be fixed?
Is this still advantageous if you are a strong back squatter?
Real interesting comparing this squat style to the starting strength squat technique; where you guys emphasize quad usage and SS emphasizes muscles around the hips more or having the hips rise first.
What If I have a bit of knee pain? Wont this make it worse?
Can someone please address the use of quads and knees forward etc for those with long femurs? Thanks.
same shit just have to go back more with hips aswell as more back goodmorning angle
I want that GRIND T-shirt. Now. Reply. Send link. Fast. Thx.
Would be great to see a video on front squats (if you don't already have one).
Garry Coulson ua-cam.com/play/PL1rSl6Pd49InJ9GwqKFkUmc52TBUexBxy.html
Awesome! Thanks so much.
So you are saying that its best to not use weightlifting shoes? Or only use them if you lack proper ankle mobility to get into the whole without your heals popping up?
It would be great if there was footage demonstrating the issue that Max was talking about around 8:00.
Is there a good active technique to use to know that you've gotten below parallel?
Pet Rock's Garage my guess would be do what makes you more comfortable. For me I have good ankle mobility but my hips are as stiff as a board and I get knee pain from a narrow stance. My solution is to break at the hips to prevent knee pain. And widen my stance with my toes pointed out. Still working on getting below parallel though. Everybody is different.
Hello sir
you can help me plz ?
Is this applicable with the low bar squat? Knees travelling forward etc
Yes
My ankle mobility is horrendous even with adipowers on. pressure starts to leave my heel the second my knee gets over my toe at all which puts me exactly at parellel instead of breaking parallel. It stinks. Ove tried for over a year to increase my ankle mobility so i can stay grounded better. Havsnt improved much. Ankles are tight af.
Derrick Blanton Nope. :p Cant stand heels and probably wear them a total of 2-3hra total in a calendar year. Im just naturally quite stiff.
Was this suggestion more for high bar form? When I switched to low-bar a few months ago I found more success by continually adjusting my form to be more hips back and leaning over (good-morning squat). I'm perfectly capable of a lot of ankle flexion and fully upright front squats, but my weight went up far faster with the "good-morning squat". Certainly not so far as to have no pressure on the toes; weight feels pretty even through the foot, but my cues are all about leaning over more and getting hips further back. Huge carryover to my former poverty deadlift as well.
ofcourse high bar.
I lean over more when squatting low bar, so the bar stays on the back, but I do the lower body this way for high or low bar.
Thanks, I'll have to go pay attention to that on some more CWS squats. I don't think Mad Max ever does low bar?
I gave it a try with low-bar--keeping the forward lean I've been working on, but not trying to control the knee slide (?). Felt pretty good, but maybe makes it hard to see depth for competition. I'll play around with it. ua-cam.com/video/Lkg-lBaXSTQ/v-deo.html
Interesting in this 855# raw CWS squat that it looks like you're getting considerable rebound out of your ankle flexion right at the bottom of the squat, not just the rebound from the hamstrings that I've been looking for. ua-cam.com/video/nsFC_2mFZg0/v-deo.html
Thoughts on starting strength style of squats? Very very far hips back, lots of posterior and less quads vs this.
Jason FitnessPT I agree, trying to use your quads to come out of the hole, is most likely to destroy the knees. You should be using the glutes.
The SS style is the exact same. It’s just described in different ways... it has the exact same amount of quads. It literally says in the book ‘knees go forward and out’
Technique hacks for elbow pain during the squat?
Support the bar with your traps and not your arms.....
This guys build and accent really remind me of Big Lenny
i hear you say multiple times that the "whole foot should stay on the ground the whole time as the knee comes forward"..ive always heard this and "known" this...but why???why cant we squat with the heel up? is it because more foot is more force against ground like a force plate?higher increase of injury>to what> futhermore as im experimenting right now, why not DORSIFLEXthe ankle MORE as we descend by curling toes up or bringing toes off ground as we descend to increase our dorsiflexion as knees go forward? ive nvr seen anyone talk about or try this,,,thank you
It's more of a balance thing.
I'm a narrow stance squatter. Lately my friends told me that narrow stance gives too much pressure on my knees. And as a weightlifter, I should try to squat in the exact same stance as when I receive the bar at the bottom position. How accurate is this statement?
The knee part is dependent on your ankle mobility and hip anthropomorphy, see here: ua-cam.com/video/Fob2wWEC72s/v-deo.html. The need to back squat in your clean receiving position isn't particularly important, if anything you'd want to front squat in that position but even that isn't a huge deal.
2:37 - hamstrings extending the knee?
also, why are the quads best suited to work in the buttom position when they are near end range? theory would suggest a muscle is stronged at mid-range because more cross-bridges can be formed: www.strengthandconditioningresearch.com/biomechanics/length-tension-relationship/
lol so much hate on here! Keep preaching, Juggernaut, this is gold, even if people are unable to recognize it. Thanks as always for the stellar free content!
OK ... at 59 I do not have the ankle flexibility and I do have Neuropathy in both feet. HELP !
Finally said about 6 minutes in that this is for a high bar squat, not a low bar squat.
Low bar too it's for high front and lowbar
I feel that when I try this, I come onto the balls of my feet too much and then my heels come off the ground. Any way to prevent this?
Your knees can only go as far forward as your ankle mobility will allow for (so your whole foot stays on the ground), so you can elevate your heels with weightlifting shoes and do drills to improve ankle mobility.
This happened to me but it was an upper body balancing issue. I was extending my thoracic spine and looking down. When I focused on thoracic flexion into the bar and looking up, my balance returned to the middle of my foot.
how much do you weigh these days, Chad?
Daggum tony stark squatting in the thumbnail
A more verticle shin greatly reduces my knee pain. Ever since my ACL tear, I can barely do a body weight squat with forward knee movement, but sitting back is pain free. Any tips?
Try switching to low bar squat and use flat shoes if your ankle mobility allows it. Also be aware of your feet angle and your hip external rotation since it can change the forces applied on the knee joint. It worked for me at least (I 've had ACL surgery on left knee and ACL tear on the right knee 7 years later - both injuries while playing football). Just don't ignore the pain.
Did you have a patellar tendon graft? That will make the patellar tendon sensitive for some years after surgery, and so anything heavily involving quads will irritate it. Vertical shin will reduce the load on your quads so it'll bother you less. However, you should still include some quad exercises in your routine to rehab the tendon. Doing slow reps (like 10 seconds each) with light weights seems to help with rebuilding the tendon.
lukeg378 Hamstring graft and that was 10 years ago. Since then I have squatted over 405lbs low bar at 180bw in knee sleeves. For some strange reason I started feeling pain again recently so after a lot of tweaking I went back to train high bar and front squats for higher rep ranges. Anything heavier than 315 low bar hurts, already planned to visit a PT and have another MRI. Btw my right knee still has no ACL and has been fine since the injury, almost as if the ligament is still in tact which is why I am not considering fixing it.
I would suggest you to do the box squats.While sitting back you'll learn to use your posterior chain more and there would be less pressure on your knees.When you build your posterior chain up you'll be able to sit back without the box and with vertical shins which will keeps your knees injury free.
This is high bar squatting. What about people who use a hybrid stance or who low bar squat?
Shaine MacDonald this is very much how we teach the low bar squat as well.
How did they that put that much relevant information into 10 minutes?
Scratching head
Someday I will finally know how to pronounce "Israetel " accurately...I will die a happy man.
hi
Great video, I can't help but notice Eddie 'The Goat' Coan does not use the style of squat JTS advocates and has near vertical shins in the squat...
Ashwin Baker for sure there will be lots of examples of different techniques. Ed has an extremely unique body type with very very short legs and a massive back that will influence his technique. I’ve really never seen anyone with similar body proportions as him.
Cheers for the reply! A lot of the arguments for a more vertical shin are based on longevity of the lifter. It's hard to find an older 40+ lifter who squats with the knees forward. Whats your thoughts?
Forward knee travel when ankle mobility is sufficient doesn't place more stress on the knees. Older lifters not moving their knees forward as much is likely more due to 1-if they've been lifting for a longer time they were likely cued more about sitting back for a long time so that is just their style. 2-they've lost ankle mobility with age. Marisa Inda is 42 and squats with a very forward knee position, same with Liz Craven (44) and Sioux-z Gary (50).
@@JuggernautTrainingSystems thanks for replies guys, much appreciated
I love you Kris, kbye 😂