STOP Doing Squats Like This (SAVE YOUR JOINTS!)
Want to keep your joints healthy and maximize your strength? Here are 4 key barbell squat form mistakes that you’re likely making without even realizing it. In this “squat tutorial” video, I dive into what those are, and how to fix them, so you (finally) master the squat technique. By the end of it, you’ll be equipped with the knowledge of proper squat form, enabling you to achieve a safer and stronger squat right away.
The first mistake has to do with your hip structure and how it affects what the optimal foot width and foot positioning is for your squat. To figure out what your optimal stance is, get onto all fours with your hands directly under your shoulders, knees under your hips, and ideally with your feet against a wall. From here, try to sink your hips back into heels as deep as you can without rounding your lower back. Make note of how that feels and how far you could go. Then, play around with it until you find that sweet spot position that feels the best and allows you to get the deepest without rounding at your lower back.
Stand up and make note of how far apart your feet were. Then, either with your bodyweight or under the bar, squat down with your toes and knees straight out and see how that feels. Experiment and find what foot angle feels best and enables you to squat the deepest, which will now be your ideal squat stance.
Next, a common barbell squat form mistake: butt wink. Although it may be fine for some individuals, for others it can put a lot of harmful forces on their spinal discs. So, you’re going to use a screening test created by back pain Dr. Stuart McGill. Do 10 cycles of back extension and flexion with the Olympic barbell - and if there’s pain, butt wink will most likely be an issue for you.
There are two things you can do to minimize butt wink for a “cleaner” squat technique. The first is to simply limit your range of motion. However, oftentimes butt wink is an ankle mobility issue. To improve this, try squatting with your heels on plates or use lifting shoes and see if that helps. If it does, great, continue doing that while working on improving your ankle mobility.
The next mistake covered in this squat tutorial has to do with your feet. Try standing up on one leg with your other knee bent behind you. Are you able to hold this for at least 25 seconds without falling over? Without adequate stability from your feet, your body will seek for it elsewhere, often leading to compensations that can cause excessive stress on the lower back and other areas especially with heavier loads.
To help improve your foot stability, there are two things we can do. First, as per back pain expert Dr. Stuart McGill, the leaning tower drill. The second thing you can do is pay attention to how you distribute your weight as you’re squatting. Before you squat down, grip the floor with your feet and spread your weight across these three points; your heel, and the base of your 1st and 5th toe. Then when you perform your squat, make sure each of these 3 points remain in contact with the ground with the weight distributed evenly among them.
The last mistake has to do with your bar path. A common mistake lifters make is letting their chest fall forward and hips rise up during the ascent. This shifts the bar forward from the mid-line, which can place more stress on the lower back. Although weak quads relative to your glutes may play a role in this, it seems that suboptimal motor recruitment patterns are the main culprit. That means you’ll have to re-learn the squat. The goal is to get your hips and chest rising at the same rate to keep the bar path straight up and down. To accomplish this, for at least a few weeks, swap out your regular sets of squats for double paused squats.
You will likely have to lighten the weight considerably to break out of old habits, but after a few weeks of this, the proper squat form will start to feel more natural and is when you can switch back to regular squats if you wish.
Hopefully you now see the importance of the finer details when it comes to each and every exercise you do. It’s not just about choosing the right exercises but also performing them in a way to get the most out of them while avoiding any potential injury or setbacks down the road. It’s so important that you get this right from the start and it’s why I focus so heavily on that not just within the KZread videos I put out but especially in the Built With Science programs I offer.
For those who want to maximize your efforts and start transforming your body today, take my analysis quiz to see what step by step program is best for you and your body below:
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Comment below what other exercises you'd like me to cover and I'll get on it 👇! Hope this one helps. Happy Squatting! Cheers!
@skyboundzoo
2 жыл бұрын
Thanks so much for your dedication and hard work pumping out these vids!! How about one on Romanian deadlifts and other barbell motions?
@linkamoreno9959
2 жыл бұрын
Lateral raises would be great please👍
@xxNITTYGRITTYxx
2 жыл бұрын
incline bench PLEASE
@BeaSt-do9xg
2 жыл бұрын
Upload a video for Increase Height please
@mefilmmaking
2 жыл бұрын
Great video Jeremy, but I have conflicting issues with my squat based upon trying the exercises you recommended. I tried the wall squat which felt better in a narrow position, but when I squatted wider with the bar alone, it felt much better.
Implementing correct form in my exercises has shown me how weak I truly am.
@1LadyM7
2 жыл бұрын
This! I had to significantly lower my weight when doing squats in order to perfect the form, and boy, has it been frustrating!
@winstonsmith11
2 жыл бұрын
*Implementing?
@thesonicexplorer75
2 жыл бұрын
It'll help you in the long run extremely
@guptahaha
2 жыл бұрын
Exactly same
@andreisopon4615
2 жыл бұрын
Aye, same.
1. Hip width, toe positioning, 2. No but wink, stop when winking starts, improve ankle mobility 3. Pressure on heel, ball of big toe and pinky, tripod formation. Use knees, ankles, and hips to get bar weight straight down 4. Bar path straight up and down, hips and chest rise at same rate, try double pause squats 8:38, tuck elbows in sides, squeeze shoulder blades together, pull bar down into traps, drive upper back up into bar in concentric phase.
@monstermagnet3150
4 ай бұрын
Thx man !
@Supreme-god999
24 күн бұрын
5. Putting the barbell on spine bone in place of delts
This kind of nuanced, scientifically-grounded advice is what lifters need! And congrats on getting the legendary Stuart McGill on!
"If you want a lifetime of good health, you would be wiser to not smoke, wear your seatbelt, brush your teeth, and avoid butt wink" S. McGill. Such a great citation, haha
@OMAR-vk9pi
Жыл бұрын
Except butt wink isn’t that bad
@PC-pi1zp
Жыл бұрын
Butt winking, new dance??
@littlethuggie
Жыл бұрын
Except science doesn't support him.
@genzcurmudgeon8037
Жыл бұрын
Wearing a seatbelt is overrated. When I’m cruising at 50km or lower I don’t wear one. Why would I? I don’t drive like a lunatic, I take it easy, keep both hands on the wheel and pay attention to the road. And occasionally I smoke a cigarette. God people are so weak and fragile these days it’s pathetic. Don’t let fear dominate your lives homies
@BruhMomentum420
Жыл бұрын
@@genzcurmudgeon8037 wow you are so cool bro
I’m 6’4 and this helped a lot the wider stance let me go down and helped me be able to do so much more weight actually
@karthikbs8749
8 ай бұрын
Yeah I m tall too. Wider stance helps for tall people like me
TIMESTAMPS 0:23 Hip Structure 2:08 Butt Wink 4:43 Feet Positioning 7:28 Bar Path
@serum4604
2 жыл бұрын
7:17 amogus
@atlas1070
2 жыл бұрын
Hero
@lightworker4512
2 жыл бұрын
@Jesus is coming. Read the Gospel. people believe silly things
@beegee4021
Жыл бұрын
Our real ninja! Thanks
@troll2637
Жыл бұрын
@Jesus is coming. Read the Gospel. 🤡
For some reason it seems like every time I’m struggling with something or trying to figure something out that is fitness related, you post a video shortly after. Thank you for all the hard work that goes into your videos. They’re a huge help!
@h3arty
2 жыл бұрын
🤣 same here!!! this guy is the best!
@victorlekan9466
2 жыл бұрын
I swear, same here. Have been trying hard to do a proper squat.
@suzanneayako4600
2 жыл бұрын
Same here
@blahbleh5671
Жыл бұрын
he's watching you, we all are
I have squatted incorrectly for years, no wonder my hips have been so sore. Thanks for the tips!
@stevenclark5168
2 жыл бұрын
No pain no gain
@_LC__
2 жыл бұрын
Repent to Jesus for your squat sins before it's too late
@Kyrrim
2 жыл бұрын
@@stevenclark5168 pain is literally your body telling you that something is wrong.
@G_Demolished
2 жыл бұрын
@Jesus is coming. Read the Gospel. How much does Jesus squat?
@heni63
2 жыл бұрын
@@Kyrrim not always. There's this weird nice pain feeling where you kinda know that it hurts but it's good. For example my friend has a leg problem and it's getting fixed by alot of pain. Over years, weekly, and it helps to get his leg back to more normal. Same for my hips. So there's different type of pain, or there's alot of misunderstanding what pain is
This video helped me so much, man! I’ve been trying to squat for years, but now, with this vid and me finding my optimum squat stance, I’m now able to perform a proper squat. Thank you, brother! With tears in my eyes, I’m grateful!
@troll2637
Жыл бұрын
@Jesus is coming. Read the Gospel. 🤡
@ristusnotta1653
3 ай бұрын
Does he even squat bro@@jesusiscoming.readthegospe9184
Duuuuudddde, finally someone that realizes every person has the “perfect squat” for them as an individual. Anthropometry is huge and so many people are stuck in the mindset that there is only one way to do things. This video would have saved my knees years ago. Awesome info.
There's a lot of ankle/feet mobility and strengthening exercises that ballet dancers do which can be really helpful, also for hip mobility too. The whole base of ballet is a strong foundation through the three points of contact in the feet and turning out at the hips, everything a lifter needs, especially a sumo deadlifter or someone with a wide squat like me.
@Token_Black_Guy
Жыл бұрын
My ankles and hips are pretty tight so I need those
Great video, you are making my days better with these educational things, keep going strong. I started to work again on my body before summer, now in much better shape. Exercising can be hard sometimes but It always makes me feel better. Last year I had almost 400 lbs in body weight. One day I just started moving more, then slow running then I started doing weighted exercises and I was eating clean by following meal plan I got from Next Level Diet. Today I have 250 lbs and I am happy like I never been in my life.
@romainauberon9870
2 жыл бұрын
Share that diet please bro
@rzadigi
2 жыл бұрын
Fantastic achievement bother!!
@patrickd9957
Жыл бұрын
Fantastic results. You should be very proud of your achievements. 👍😁👏👏👏
@troll2637
Жыл бұрын
@Jesus is coming. Read the Gospel. 🤡
@HorizonMediaGaming
Жыл бұрын
Respect
Honestly Jeremy, you're the best! Easy to follow information expertly communicated. I have learnt so much about my own body by listening, watching and following your content. Thank you so much 🙏
Thank you so much! I had lost my squat connection Long back, this one is much needed, man, your videos solve 90% of my fitness related issues. With help of your videos i could find out my hip muscle are imbalance due to one last injury, I’m working on improving stability and strengthening.
@johannes01
2 жыл бұрын
That’s great! Keep it up
These tips are absolute game-changers when you’re starting out 💯👌🏼
I just started gym a month ago and I review these videos every night to make sure I have a correct posture the next day.
This has been super helpful. I thought I corrected so many mistakes already but still. Thanks so much! Keep up the good work. big fan.
Probably the most in depth instructional squat video I've seen! Nice job! 👍
So happy for having your video suggested :) I'm always mindful when exercising, but your detailed explanation inspired me to pay extra attention to position
@johannes01
2 жыл бұрын
A mirror helps too for sure :)
This video is actually very valuable. I've been squatting for like 15 years and from this video will actually make an adjustment to my squat! Thank you.
Thank you so much. So informative!! As a new trainer I want to teach proper form and lighter weight. Thank you for the excellent science based visual aid helpers. You are doing such an amazing job for the whole fitness community!
Wow, that first tip was super helpful! I kept trying to "correct" my stance to match that of how I observed others doing it. But after taking your advice and making some adjustments, I can squat with the same weight, but more comfortably and no pinch points in my thighs.
Your Chanel help so many of us beginners , specially older folks. I just turned 50 , and the joints are not the same although I don’t look the age YET 🤷♀️ . Thank you is an understatement ❤️🙏🏾
Wow super well articulated and well explained video! Thanks again Jeremy!
This is very helpful. Thank you very much. It's also great that you were able to get a doctor's side on all these things and it makes the whole video a reliable one. I am actually having so much trust issues in some videos as they usually refer to such things as "according a reliable research", etc.
Love this! Great vid. Keep up the good work man.
I’m 14 and just recently started working out at home and the gym, these videos are great for when I’m unsure if I’m doing something wrong, thanks for all the help!
@zabsar3615
2 жыл бұрын
If you love your joints and muscles; don’t lift weights ! Find another fitness routine.
@macbhakta
2 жыл бұрын
If you want to lift weights learn how to lift properly for your structure, don't listen to the butt hurt clown above
@idk8130
2 жыл бұрын
@@zabsar3615 Why?
@juuso4148
2 жыл бұрын
@@zabsar3615 based on what? 🤣🤣🤣
@mark_mayers
2 жыл бұрын
@@zabsar3615 That's complete bullshit.
Crazy I found this because I've been having hip problems lately with squats and feels sore . I'll be trying to adjust my stance tonight!! Thanks
Had proper bad lower back pain. Changed my squat to how you explain... Can squat now without pain. Eased nicely, top job👌
Yes! I always knew and felt comfortable with a wider/toes out form. This was the confirmation I needed.
Wow. I’ve never seen how to find your stance described like this. This is a game changer for me. I’ve always had a lot of hip and joint pain before and never could seem to be able to do a full squat.
You are the best person yet for this on KZread. I like how you brought in the doctor as well. Very smart.
I injured my back a couple months ago. I’m def gonna try these tips. Thanks jer
I recently had a injury in my left groin, and it has forced me to take a break from most bar exercises and focus mainly on upper body and i want to say this video was pretty eye opening, every squatter should watch this at least once and ask themselves if they are doing these things if they are on a intermediate or lower level
So good 🔥 I didn't notice the errors at the beginning of the video but definitely saw it at the end of the video
The first time ever I see this technic to get your squat position right! Excellent tips! Thank you!
All this time I thought my body was not meant for squats. I tried these tips and I feel like a pro now. Thanks a mill.
Great video! I learned a lot about the placement of my feet, and the range of motion I should be using!
Awesome video man cant wait to implement this
This video is actually a guide. In addition, Dr Stuart makes it a fun guide. Thank you to both of you Jeremy.
Legit great video!!!!! This is what informative training videos should actually be like. Actual knowledge
I had to completely deload to stop my hips from shooting up. Worth it though, feels way safer and am making my way back to the weight I was at the right way
WTF. How does a guy this young give the single best squat tutorial on the web? Details, physiological motivation, methods of diagnosis and correction -- this video has it all. Well done.
This is very helpful! Thank you for posting.
What an informative video the evidence and the expert opinion, thanks man!!
You are the best Jeremy! Thank you so much!
the second mistake is exactly what I was doing and suffer from lower back pain.. currently, squat is something I can't do and I am trying to avoid it
Thank you for the explanation... It helps a lot
This goes to show how fundamental form actually is to preventing injury and lifting properly. Damn I need to rework everything
Very knowledgeable video for joints.
Thank you so much for this video. I messed up my lower back the last time I did legs I can't wait to get back into the gym and put your tips to work. Thanks again.
Its been a while since you uploaded brah Glad you are back
Amazing video man. Great content
Such a great video! I’ve been struggling with my squat form so I’m very excited to try this out!
@johannes01
2 жыл бұрын
And did it work for you?
@acetacyfitness7366
2 жыл бұрын
@@johannes01 it worked amazingly! I’ve had to drop some weight and feels a lot different but it’s so much better on my back!
@johannes01
2 жыл бұрын
@@acetacyfitness7366 happy to hear that!
Thank you soooo much!!! Greetings from Ecuador 🇪🇨
Great video and advice. Super helpful to learn and even reinforce these points for experienced lifters
@johannes01
2 жыл бұрын
Yes we can always learn!
This was so helpful! Thank you!
Good video Jeremy, always delivering knowledge 👌
@johannes01
2 жыл бұрын
He is a great guy!
Thank you so much for the tips. I need to go back to square one with my squats. I did myself an injury some weeks back. 😊
Really useful video thanks.
Exceptional as always!
3:30 my mother is a retired physical therapist. When she introduced me to the pelvic tilt extension and flexion it really changed things in the gym for me as well as my posture outside of the gym. For some reason, doing a proper pelvic tilt for the first few times is really confusing. A lot of people walk around with an opposite posture, that being with a curved lower back, sticking their butts out, pelvis inward. It seems like the natural way to stand, with that final S curve at the bottom. Crazy how incorrect this is and even crazier how difficult it is to correct such a simple stance/movement. But by doing so you're achieving maximum spine health.
good video man!
very good informational video on squats.
Knowledge packed video. Thanks!
@johannes01
2 жыл бұрын
Yes boiii
We needed this 🤌🏼🧡
what an amazing video! thank you
Is this the best squat info video ever? So much explained to me. Knew about butt winks and trying not to do them but lot of other stuff makes so much sense now that I’ve heard it explained. Like how everyone has different stance and why. So many times I tried emulating what I though a proper stance was and it just doesn’t feel right. Often thought it was cuz I’m 6’1 and trying to copy techniques from guys under 6 feet with different body types. I can’t squat deep with my feet close together. Bit wider than shoulder width apart is where I need my feet.
This has to be the best fitness information channel for sure, one thing that i realized prevented me from injury was to use the squat hack, it corrects a bit of the pelvic retroversion as u lean back on the bar, it also makes it safer as u can reach failure without someone to spot u
oh gosh :D I really messed up! Thank you for showing the proper form!
Extremely useful ! Thank you
I needed this. Thank you
So far I’ve been doing phenomenal on my diet and strength training but imma go light on the weights for the next couple of days this video was very helpful
@johannes01
2 жыл бұрын
Do you like calisthenics or weight training more?
@Mattheman09
2 жыл бұрын
@@johannes01 weight training
This is exactly what I needed, tysm!
Damn, best breakdown I have seen. Thank you!
After literally years and decades ankle mobility is FINALLY being recognized as the reason people have limited ROM in the bottom position. Nice!
amazing , thank you man!
Couldn't reach depth and have watched so many squat videos but still struggled. This is so informative, will be my checklist on what I need to work on
@johannes01
2 жыл бұрын
Hope your reach it!
@sim771
2 жыл бұрын
Goodluck!! Try placement of the bar on you back, hip mobility internal and external, ankle and wrist mobility. You'll get it eventually!
Great vid! Good info!
I really enjoyed this video!!
Thank you for the great info. While I don't get hip or back pain during squats, I do get knee pain. Particularly right where my quads meet my knees. Because of this, I basically stopped doing squats altogether because I was afraid of blowing my knee(s) out.
@kittenwiskerz299
Жыл бұрын
You might want to check out The KneesOverToesGuy. He has some great exercises to help bulletproof your knees (and your back, your shoulders...). He started out with crap knees so he knows!
even though im really close to a very good squat form i keep watching videos like this. i want to constantly improve my form and learn.
Love you bro 💯💯
Thank you so much I really needed this.
very informative, thanks.
Great tutorial 👍
Definitely been squatting wrong 🙄😫 thank you so much for these videos they are so helpful
thanks for all the info
fantastic video
Thanks for this vid I was forcing my hips thinking the hip pain was just part of it but u have taught me the correct way l. Good thing I found this before i permanently hurt my self
great video as always
Solid advice. Great video.
It is beautiful to see a man kind like him go from -1mil to +4mil subs. He deserved it. You are our "gym dad"
Thanks for this, my buddy keeps telling me to point my toes forward when I squat but its uncomfortable and almost impossible. Glad I know why now.
@johannes01
2 жыл бұрын
This video is gold 😄
So much content I had to save the video for later when I get home . Couldn’t digest all this info in the gym
Wow! Such amazing insight! No waste of time or words or visuals! You haven’t lost a bit of your edge producing truly helpful videos and you look just as young as you did in the first video I ever watched of yours haha. Nice color scheme. I see what you did there
Thank you so much bro!
great video, thanks!
Animations and add-ons have always been your big asset