So well done! Straight to the point, exactly the information that's needed (and quite a bit more than other tutorials that take 5x as long to say less), as clear as day. Incredibly helpful. Thank you!!!
One of the best squat tutorials on youtube! Talked about a lot of things not mentioned in other videos: no rotating forces on the knees, the difference between the passive and active squat, and keeping lower back arched.
Thanks Greg; you've put out so much great content. Books, Podcast, UA-cam. Your efforts are appreciated. This video has helped with soreness in my left knee. But, should one receive the clean in this same stance? That would be great for my knee! But, it makes sense to widen the feet during the third pull to get lower quicker. But then, you'd be standing up with wide feet. Thanks in advance for any input. Oh, only criticism I'd have on the Lucky Straights reference would be to make sure one is showing off their sick Einstürzende Neubauten tattoo, rather than just staring at traffic.
Front squat, back squat, overhead squat, snatch, clean... all a squat, all can and should have the same stance. One could argue for a wider, super fucked up stance in the snatch to achieve extreme depth, but I think it's unnecessary and an unnecessary risk for the 99.9% of lifters who aren't duking it out for world medals. For the clean, you really don't need that extra depth, and then you're just in a weaker position to recover.
This is GREAT! Thanks! I am a 44-year-old male wanting to get in shape with Weightlifting as my base. What is your best advice when squatting without falling backward is near impossible? Thanks!
Work on ankle and hip mobility and back extension strength. Falling backward is an issue of being unable to keep the center of mass over the feet, which is nearly always due to limited ankle ROM forcing the knees and consequently hips to stay too far back to allow an upright posture, i.e. you have to lean forward to balance that rearward position of the hips. Also be sure to wear weightlifting shoes, one of the primary purposes of which is to effectively increase ankle ROM.
@@CatalystAthletics Thanks, Greg! Much appreciated. I'll get some shoes and get to work on what you mentioned. I am aware of my hamstrings being tight but didn't know the importance of ankle mobility. Would you recommend doing half squats, e.g. in a Smith Machine, in parallel with what you suggested, or is it better to wait with the squats until the mobility has been attained?
@@stefanhansen5882 Stay out of the smith machine - it prevents your having to feel and react to balance issues and totally control your own posture, which is exactly what you need. Do normal squats to the fullest depth you can each time.
Ass-to-grass and fast is the way to go. NOT low and slow. Unless you prefer to be stiff and slow. If I was a powerlifter, I would do powerlifting squats only before competition. And conventional deadlifting 90% of the time, evn if I pulled sumo in the competition... which is what most powerlifters do anyways. Conventional deadlifts build the strong core (back).
Yes, - FS, BS and OHS should all be exactly the same - if you have different positions for different squats, you're compensating for a mobility restriction somewhere (may not be in the lower body in the case of the OHS).
Great video! I was wondering why you advice fully extending the back versus keeping a neutral posture? Won't the overextension cause lower back compression and injuries?
"Slightly exaggerated" - not "fully extended" - the former is a hedge against flexion, which is the biggest concern under load, especially with speed, and especially when combined with some extension/flattening of the T-spine, will improve the ability of the spinal extensors to maintain the spine's position. The closer to direct vertical orientation and loading you are, the more you'd want neutral for even distribution of force across the area of the discs; if we're fighting some forward torque, we can get some more extension. See these two articles for some more info - www.catalystathletics.com/article/2170/Creating-the-Optimal-Back-Arch-in-The-Snatch-Clean/ www.catalystathletics.com/article/2039/Dialing-in-Your-Squat-Stance-Position-Movement/
Great content as always, Greg. Quick question, if I may: My squatting has been a little off recently and the best way I can put is that it feels like my left leg is longer than my right and when I land my snatches and cleans, my right foot tends to shift a little forward from where it is in my start position. Is that more of a hip issue? Thanks!
Only if he/she is squatting to full depth... in which case it's an Olympic squat. with a PL-depth squat, you have a lot more latitude in terms of where the feet and thighs are - because you're not closing the knee completely, any misalignment has far less of an impact on the joint. So understanding that I'm not a powerlifter, never have been a powerlifter, and don't coach powerlifters, I'd say you need to determine your stance according to strictly what allows you to move the most weight according to the rules of whatever fed you compete it.
After years of squatting narrow stanced and toes pointed almost exactly straight forward I've been reconsidering it. Now according to this video I can actually sit in quite a big range of width (a lot of them feel comfortable and have knees tracking over the toes). However, I filmed a couple of sets from the back and see my feet are caving in (I'm not flat footed). Do you think a wider stance and toes further apart will likely fix this? Should I just try a different stance for a couple of week and see what it does?
Feet rolling in, if it's not an issue of poor ankle mobility, usually accompanies too wide of a stance and/or the toes being turned out too much, so no, I don't think wider is the obvious fix. I'd experiment and find the position that allows you the most comfort and ability to maintain your back extension, posture and balance on the feet.
Best bet is to consult with a PT or chiro. Likely you'll need primarily to limit force/frequency, so more controlled squats/less impact, and less volume.
Hi Greg, Do you have some comment/advice on the "butt wink" and how to prevent it? I've taken a look at the Catalyst website but couldn't find any direct info on it (there may be some but I may have missed
Just an issue of ankle and hip mobility, assuming stance is correct. Some degree of change in lumbar extension is OK as long as at the end of that change it's still extended (i.e. never flattens or flexes).
Thanks. I didn't think that mobility was an issue for me. When I squat my ass is only inches from the ground. But it seems I need to take a look. Thanks
I currently have to turn my toes way out to get my knees in the right position and balance on my foot (not just put weight on the inside edge). Am currently working on flexibility in all areas, but is there a particular area that is likely to be the problem? Should I keep squatting like this till it improves?
Likely this is ankle immobility primarily if not exclusively - turning the feet out and rolling in circumvents the need for dorsiflexion ROM. Work on improving ankle mobility and attempt to very incrementally turn the feet in more over time - that in and of itself will help with mobility.
Generally, yes - if you're going to be squatting in weightlifting shoes, it makes sense to determine your stance in them. If you're adequately mobile, it's not necessary, because you won't feel any interference in the hips due to limited ankle range.
i have a question concerning weight classes. im a beginner and i know i weight over 300 lbs but i wanna compete at 231 lbs in the future. should i worry about cutting weight now or just focus in training and eat better food?
Catalyst Athletics ok thank you. ive been reducing caloric intake but i think im going overboard lol. my joints dont feel good and im losing strength in just two weeks
Caleb England I'm no pro by any means not am I a Dr so take this for a grain of salt but when working out in a deficit you can lose some strength. Try not to go more than 15% below your TDEE or for ease of measuring about 300-500 less a day. this way you are still getting what you need and still in a deficit. each person is different though so you will have to play and see what works best for you.
Hello, mister Everett. I have a question regarding my stance : when I go full depth, i can keep my feet flat, but I can't arch my back no matter how much I try ; and my butt seems to be only 2-3 cm from hitting the ground. Plus, I have a slight feeling that I'm going to fall on my back. What should I do to correct this ?
It sounds like you're sitting way too far back instead of down, likely because you don't have enough ankle mobility. You need to improve that and work on sitting down rather than back, even if it's to a limited depth, and continue moving deeper over time as your mobility improves.
@@CatalystAthletics So, basically, I need to get a little closer to the bar ? Plus, I also had my left ankle broken about 4-5 years ago, and indeed, its mobility is quite reduced because of how it healed. I tried improving the mobility but no results because of how the bone suttered. Do you think this will affect my performance in the future ? As in, will I be able to do only certain movements and not all of them ?
@@ecosezroman1894 Not sure what you mean by "closer to the bar" - you need to have your hips more under your shoulders, i.e. have your trunk more upright, and have your hips closer to above your feet rather than behind them so far. Yes, if you have very restricted ankle mobility, you're going to have trouble with anything requiring an Olympic style squat, e.g. snatch and clean. Keep working to improve the ankle as much as you can, but you're likely going to have to work around it to some extent by changing your stance and relying more on hip mobility - usually this means wider feet and possibly toes turned out to the sides more, but be careful and ease into this because it's going to put more stress on your hips and knees so you need to get conditioned for it and develop that better hip mobility over time.
@@CatalystAthletics Let's try seeing it another way :) - should i keep my quads paralel to the ground ? or is that to high of a stance ? when I do that, my trunk is pretty much upright. My knees can take a beating ; they're pretty resistant, but can you please tell me how low hip mobility looks like when doing an olympic lift. I am asking this because I want to compare your description of it to my current stance, so I can know if I do or do not have reduced hip mobility. I've been searching the net for it but I couldn't find some relevant examples. Sorry if I'm insistent.
@@ecosezroman1894 Quads parallel is too high relative to the ultimate goal, but it may be all you can do with a proper back position currently. I'm not saying you have reduced hip mobility - I'm saying that the only way to achieve close to full depth in an upright squat if you can't get enough dorsiflexion out of your ankles is to force the hips to take up that slack, which requires a wider stance and more hip mobility than you would normally need for a squat. As far as "ideal", look at this - ua-cam.com/video/n_uKIyEZnMk/v-deo.html That requires a great deal of ankle mobility, which you don't have and likely never will due to the nature of your injury. You will be forced to squat with the shins more upright rather than angled forward, so in order to get your hips low while keeping your trunk upright, you have to be able to sit you hips more between your feet rather than on top of your feet. I don't have photos of this to show you offhand - you'll need to look at some lifting and find some athletes whose shins are more upright, i.e. knees are not as far forward in the bottom of the squat.
@@CatalystAthleticsWow you answered my question. IDK sir because I feel like I use a different stance than the other people, and I'm still kinda new to squat, so my knowledge about squatting is still too little, so that's why I'm not sure my stance is cheating or not, I'm not making any point here, I just wanna know if my stance is okay or not ( my foot are closer to each other than your stance in your video sir) thank you btw
@@nickvalentine3815 If you stance meets the criteria I explained in this video, then it's fine. You can also see this about depth - ua-cam.com/video/DM_2a1vfzWI/v-deo.html
If you're a weightlifter, it's a "regular" squat. I make the distinction in name here to ensure people understand we're talking specifically about a full-depth, upright squat rather than a powerlifting style squat, or a general strength training squat, or anything else, all of which can use very different positions and movements and consequently not require or benefit from this foot placement.
Hey Greg I was wondering, is it normal that what feels most comfortable for me is a stance with only about 10 inches between the inside of my left and right shoe at the side of the heel? It's narrower than most but if I go wider I feel my feet want to get pulled inwards towards each other and i feel my arch collapse slightly. I know my hips are retroverted to some degree so even with this stance my knees are out quite far to the sides. I don't think it's my ankle mobility because from what I've seen it's actually better than average. I dunno it's very odd to me
Perfect 7 years on. Wisdom is timeless
I've found that looking up and tilting my head as far back as I comfortably can helps me keep my back more perpendicular to the ground.
So well done! Straight to the point, exactly the information that's needed (and quite a bit more than other tutorials that take 5x as long to say less), as clear as day. Incredibly helpful. Thank you!!!
Damn non filter lucky strikes? Nobody is gonna ever ask you for a cig. Smart
Exactly.
mad men!
Honestly surprised this doesn't have more views
No clown show to attract them.
Awesome video. I have a 34-36" inseam, although I find that my hip prefer a narrower squat width. This vid. was of great help.
One of the best squat tutorials on youtube! Talked about a lot of things not mentioned in other videos: no rotating forces on the knees, the difference between the passive and active squat, and keeping lower back arched.
Please fill a book with your metafores! Loving the guides!
thank you, one of the best tutorial I have seen in youtube definitely !
i'm not a smoker. is it still o.k. for me to squat?
No
No you also needs track suit
Thank you for sharing this tip for feet placement.
So many indepth bullshit vids on this ..quick and easy helped me out nice one 👍👍👍
Thank you very much for this.
Thanks Greg; you've put out so much great content. Books, Podcast, UA-cam. Your efforts are appreciated. This video has helped with soreness in my left knee. But, should one receive the clean in this same stance? That would be great for my knee! But, it makes sense to widen the feet during the third pull to get lower quicker. But then, you'd be standing up with wide feet. Thanks in advance for any input.
Oh, only criticism I'd have on the Lucky Straights reference would be to make sure one is showing off their sick Einstürzende Neubauten tattoo, rather than just staring at traffic.
Front squat, back squat, overhead squat, snatch, clean... all a squat, all can and should have the same stance. One could argue for a wider, super fucked up stance in the snatch to achieve extreme depth, but I think it's unnecessary and an unnecessary risk for the 99.9% of lifters who aren't duking it out for world medals. For the clean, you really don't need that extra depth, and then you're just in a weaker position to recover.
Catalyst Athletics you’re great at making this shit simple. Same stance for everything, perfect. Even I can comprehend that✔️
how do I sit? oh, like I'm draggin a lucky straight? perfect, now I'm dialed in
This is GREAT! Thanks! I am a 44-year-old male wanting to get in shape with Weightlifting as my base. What is your best advice when squatting without falling backward is near impossible? Thanks!
Work on ankle and hip mobility and back extension strength. Falling backward is an issue of being unable to keep the center of mass over the feet, which is nearly always due to limited ankle ROM forcing the knees and consequently hips to stay too far back to allow an upright posture, i.e. you have to lean forward to balance that rearward position of the hips. Also be sure to wear weightlifting shoes, one of the primary purposes of which is to effectively increase ankle ROM.
@@CatalystAthletics Thanks, Greg! Much appreciated. I'll get some shoes and get to work on what you mentioned. I am aware of my hamstrings being tight but didn't know the importance of ankle mobility. Would you recommend doing half squats, e.g. in a Smith Machine, in parallel with what you suggested, or is it better to wait with the squats until the mobility has been attained?
@@stefanhansen5882 Stay out of the smith machine - it prevents your having to feel and react to balance issues and totally control your own posture, which is exactly what you need. Do normal squats to the fullest depth you can each time.
@@CatalystAthletics Thanks again! I'll follow your advise. Do you do video coaching?
@@stefanhansen5882 Yes - www.catalystathletics.com/services/remote-coaching/
Very good!
I loved the #LuckyStrikes comment....great vids btw!
My man
Ass-to-grass and fast is the way to go. NOT low and slow. Unless you prefer to be stiff and slow. If I was a powerlifter, I would do powerlifting squats only before competition. And conventional deadlifting 90% of the time, evn if I pulled sumo in the competition... which is what most powerlifters do anyways. Conventional deadlifts build the strong core (back).
Solid. Thanks for this info. Is the width for front squats going to be around the same for back squats?
Yes, - FS, BS and OHS should all be exactly the same - if you have different positions for different squats, you're compensating for a mobility restriction somewhere (may not be in the lower body in the case of the OHS).
Great video! I was wondering why you advice fully extending the back versus keeping a neutral posture? Won't the overextension cause lower back compression and injuries?
"Slightly exaggerated" - not "fully extended" - the former is a hedge against flexion, which is the biggest concern under load, especially with speed, and especially when combined with some extension/flattening of the T-spine, will improve the ability of the spinal extensors to maintain the spine's position. The closer to direct vertical orientation and loading you are, the more you'd want neutral for even distribution of force across the area of the discs; if we're fighting some forward torque, we can get some more extension.
See these two articles for some more info -
www.catalystathletics.com/article/2170/Creating-the-Optimal-Back-Arch-in-The-Snatch-Clean/
www.catalystathletics.com/article/2039/Dialing-in-Your-Squat-Stance-Position-Movement/
Great content as always, Greg. Quick question, if I may:
My squatting has been a little off recently and the best way I can put is that it feels like my left leg is longer than my right and when I land my snatches and cleans, my right foot tends to shift a little forward from where it is in my start position. Is that more of a hip issue? Thanks!
It could be an actual leg length disparity. No athlete is perfectly symmetrical, but make sure you eliminate any mobility/strength disparities.
Would you recommend this same method for determining squat stance for a powerlifter who squats high bar?
Only if he/she is squatting to full depth... in which case it's an Olympic squat. with a PL-depth squat, you have a lot more latitude in terms of where the feet and thighs are - because you're not closing the knee completely, any misalignment has far less of an impact on the joint. So understanding that I'm not a powerlifter, never have been a powerlifter, and don't coach powerlifters, I'd say you need to determine your stance according to strictly what allows you to move the most weight according to the rules of whatever fed you compete it.
@@CatalystAthletics Thank you!
next time, ill make sure to occupy the platform for one hour and light up some lucky strikes
After years of squatting narrow stanced and toes pointed almost exactly straight forward I've been reconsidering it. Now according to this video I can actually sit in quite a big range of width (a lot of them feel comfortable and have knees tracking over the toes). However, I filmed a couple of sets from the back and see my feet are caving in (I'm not flat footed). Do you think a wider stance and toes further apart will likely fix this? Should I just try a different stance for a couple of week and see what it does?
Feet rolling in, if it's not an issue of poor ankle mobility, usually accompanies too wide of a stance and/or the toes being turned out too much, so no, I don't think wider is the obvious fix. I'd experiment and find the position that allows you the most comfort and ability to maintain your back extension, posture and balance on the feet.
@@CatalystAthletics Thanks for the answer!
any advice for trying to weightlift while having Osgood Shlatter disease, I'm 24 now i grew out of it but now its come back to haunt me.
Best bet is to consult with a PT or chiro. Likely you'll need primarily to limit force/frequency, so more controlled squats/less impact, and less volume.
Hi Greg, Do you have some comment/advice on the "butt wink" and how to prevent it? I've taken a look at the Catalyst website but couldn't find any direct info on it (there may be some but I may have missed
Just an issue of ankle and hip mobility, assuming stance is correct. Some degree of change in lumbar extension is OK as long as at the end of that change it's still extended (i.e. never flattens or flexes).
Thanks. I didn't think that mobility was an issue for me. When I squat my ass is only inches from the ground. But it seems I need to take a look. Thanks
+Catalyst Athletics what if lower back have doms, always?
Dr. Quinn Hennoch has a great video about that topic. Here is the link, check it out: ua-cam.com/video/Db6tIH35-R8/v-deo.html
www.catalystathletics.com/article/2202/How-to-Fix-Your-Butt-Wink-So-We-Can-All-Stop-Saying-Butt-Win/
Thumbnail with my baby Valentine made me click. Untoppable education made me stay
I currently have to turn my toes way out to get my knees in the right position and balance on my foot (not just put weight on the inside edge). Am currently working on flexibility in all areas, but is there a particular area that is likely to be the problem? Should I keep squatting like this till it improves?
Likely this is ankle immobility primarily if not exclusively - turning the feet out and rolling in circumvents the need for dorsiflexion ROM. Work on improving ankle mobility and attempt to very incrementally turn the feet in more over time - that in and of itself will help with mobility.
Thanks so much! I have ordered your book btw and am very excited to receive it soon.
Do you advise using Olympic lifting shoes to determine the squat?
For me it changes a lot, I think. kkkk
Generally, yes - if you're going to be squatting in weightlifting shoes, it makes sense to determine your stance in them. If you're adequately mobile, it's not necessary, because you won't feel any interference in the hips due to limited ankle range.
i have a question concerning weight classes. im a beginner and i know i weight over 300 lbs but i wanna compete at 231 lbs in the future. should i worry about cutting weight now or just focus in training and eat better food?
Start working on losing weight right now. That doesn't preclude you from training well.
Catalyst Athletics ok thank you. ive been reducing caloric intake but i think im going overboard lol. my joints dont feel good and im losing strength in just two weeks
Caleb England I'm no pro by any means not am I a Dr so take this for a grain of salt but when working out in a deficit you can lose some strength. Try not to go more than 15% below your TDEE or for ease of measuring about 300-500 less a day. this way you are still getting what you need and still in a deficit. each person is different though so you will have to play and see what works best for you.
Hello, mister Everett. I have a question regarding my stance : when I go full depth, i can keep my feet flat, but I can't arch my back no matter how much I try ; and my butt seems to be only 2-3 cm from hitting the ground. Plus, I have a slight feeling that I'm going to fall on my back. What should I do to correct this ?
It sounds like you're sitting way too far back instead of down, likely because you don't have enough ankle mobility. You need to improve that and work on sitting down rather than back, even if it's to a limited depth, and continue moving deeper over time as your mobility improves.
@@CatalystAthletics So, basically, I need to get a little closer to the bar ? Plus, I also had my left ankle broken about 4-5 years ago, and indeed, its mobility is quite reduced because of how it healed. I tried improving the mobility but no results because of how the bone suttered. Do you think this will affect my performance in the future ? As in, will I be able to do only certain movements and not all of them ?
@@ecosezroman1894 Not sure what you mean by "closer to the bar" - you need to have your hips more under your shoulders, i.e. have your trunk more upright, and have your hips closer to above your feet rather than behind them so far.
Yes, if you have very restricted ankle mobility, you're going to have trouble with anything requiring an Olympic style squat, e.g. snatch and clean. Keep working to improve the ankle as much as you can, but you're likely going to have to work around it to some extent by changing your stance and relying more on hip mobility - usually this means wider feet and possibly toes turned out to the sides more, but be careful and ease into this because it's going to put more stress on your hips and knees so you need to get conditioned for it and develop that better hip mobility over time.
@@CatalystAthletics Let's try seeing it another way :) - should i keep my quads paralel to the ground ? or is that to high of a stance ? when I do that, my trunk is pretty much upright. My knees can take a beating ; they're pretty resistant, but can you please tell me how low hip mobility looks like when doing an olympic lift. I am asking this because I want to compare your description of it to my current stance, so I can know if I do or do not have reduced hip mobility. I've been searching the net for it but I couldn't find some relevant examples. Sorry if I'm insistent.
@@ecosezroman1894 Quads parallel is too high relative to the ultimate goal, but it may be all you can do with a proper back position currently. I'm not saying you have reduced hip mobility - I'm saying that the only way to achieve close to full depth in an upright squat if you can't get enough dorsiflexion out of your ankles is to force the hips to take up that slack, which requires a wider stance and more hip mobility than you would normally need for a squat.
As far as "ideal", look at this - ua-cam.com/video/n_uKIyEZnMk/v-deo.html
That requires a great deal of ankle mobility, which you don't have and likely never will due to the nature of your injury. You will be forced to squat with the shins more upright rather than angled forward, so in order to get your hips low while keeping your trunk upright, you have to be able to sit you hips more between your feet rather than on top of your feet. I don't have photos of this to show you offhand - you'll need to look at some lifting and find some athletes whose shins are more upright, i.e. knees are not as far forward in the bottom of the squat.
What are some reasons for pelvic tucking and fixes?
www.catalystathletics.com/article/2202/How-to-Fix-Your-Butt-Wink-So-We-Can-All-Stop-Saying-Butt-Win/
do the weightlifting rules allow on competition to use instead of split/squat/push/power jerk just a regular strict press or push press??
No. The weight must be received with completely extended elbows, so it must be some form of jerk.
no hip drahve
Having some knee invard caving when squating maximum weights.
skan8 squat narrower
Pause squats with 2 sek pause in the bottom. Keep knees out going up.
Force knees out
I usually can squat heavier than like 10lbs if my foots are closed to each other than usual stance( 255 2 reps) , I'm not sure if I'm cheating or not
Why would that be cheating?
@@CatalystAthleticsWow you answered my question. IDK sir because I feel like I use a different stance than the other people, and I'm still kinda new to squat, so my knowledge about squatting is still too little, so that's why I'm not sure my stance is cheating or not, I'm not making any point here, I just wanna know if my stance is okay or not ( my foot are closer to each other than your stance in your video sir) thank you btw
@@CatalystAthletics beside that I'm extremely comfortable with that stance for some reasons, I hope you can give me some advice, thank you
@@nickvalentine3815 If you stance meets the criteria I explained in this video, then it's fine. You can also see this about depth - ua-cam.com/video/DM_2a1vfzWI/v-deo.html
Whats the name of the song at the end?
1:04 - Mmmm, non-filtered..... Drool.
@catalyst athletics Do you review video?
Yes - www.catalystathletics.com/services/remote-coaching/
is Olympic squat different to a regular squat? they look the same.
olympic squat = high bar back squat
Difference in depth and function.
If you're a weightlifter, it's a "regular" squat. I make the distinction in name here to ensure people understand we're talking specifically about a full-depth, upright squat rather than a powerlifting style squat, or a general strength training squat, or anything else, all of which can use very different positions and movements and consequently not require or benefit from this foot placement.
Hey Greg I was wondering, is it normal that what feels most comfortable for me is a stance with only about 10 inches between the inside of my left and right shoe at the side of the heel? It's narrower than most but if I go wider I feel my feet want to get pulled inwards towards each other and i feel my arch collapse slightly. I know my hips are retroverted to some degree so even with this stance my knees are out quite far to the sides. I don't think it's my ankle mobility because from what I've seen it's actually better than average. I dunno it's very odd to me
You don't need "normal", you need correct, which is individual. Does that stance meet the criteria explained here? If so, it's fine.
waw
🖒
Mobilidhy
Оллллдлл
Dont forget to wear stretchy undies.
RIP cotton undies. 🤣