Wow that slight knee turn out is a game changer! That was the part I was missing, I'd always squeeze my quads then squat, that hip activation step is hugeeeeee thanks dude

@tomatosauce605

2 жыл бұрын

I know right! I've never seen this before. I wonder, now we're one year on.. Did this make a difference to your squat?

@shevinsacrey5862

2 жыл бұрын

Yeah seriously that just changed everything for me

@cristhianbrit

2 жыл бұрын

Best tip! Huge changer

@milosgrujic9118

2 жыл бұрын

Great! Didnt know that as well! Thanks!!

@sw6088

Жыл бұрын

Hurts my left knee when I do it for some reason

Bro, no joke it’s good to see someone in KZread go through this step by step. Never seen anyone advising the viewer to wind out the knees. Will try this next time I lift.

@SquatUniversity

4 жыл бұрын

memidon Tahiri hope it can help you! Thanks for checking out the video!

@bilbojumper

4 жыл бұрын

Plenty of people have given that advice wtf?

@tarunpratap017

2 жыл бұрын

@@bilbojumper Most of the people say that out knee should travel in the direction of our toes, I rarely see anyone rotating knees out like This Video demonstrated.

#1 0:18 Bar at chest height #2 1:57 Create tension in upper & lower body #3 2:15 Hands in good position #4 2:31 Pull down on the barbell #5 3:27 Create tension and take a deep breath // #10 5:52 Breathe into your gut #6 3:34 Take few steps back // You might have specified that. One wants to do 2 steps and some correction - if one needs more, one should rethink their life #7 3:47 Keep feet slightly turned out to the side #8 4:18 External rotation torque, knees out to the side // I guess it's better to think of it as rotating the femurs, not driving the knees #9 4:28 Toes grabbing the gournd #11 7:10 Are you balanced? // Both directions: front to back, left to right I would add: - Grab the bar evenly. It looks like (7:00 ish) your hands are not evenly spread at the bar and the bar is not leveled. - Knees should follow the line of the feet, shouldn't they? Otherwise pretty nice and detailed list :)

@frankmartinez2987

21 күн бұрын

“Rethink their life” - What does that mean?

After applying all of these to my squat, it feels so much more stable a tight. I thought my squat was already good, until I realized I dont do half of these before I squat. The external rotation for the hips is what I noticed helped me the most. I also felt that it stopped from my butt winking which for the first time, my back wasnt sore after squatting. Thanks so much!!

@rajatthakur3058

Жыл бұрын

Same with me. Increased the weight and didn't get soreness. The LB used to get little sore cause of hyper arch. The belly breath made me realise that tightened abdomen pushes the belt forward stabilizes the lower Back and prevents from over arching ... frank zane used to do same way. He is a genius.

@dummybugstudios6450

Жыл бұрын

I had this exact same realization with the external hip rotation cue. Id heard it as knees out which I didn't quite understand. I stopped getting pain in my lower back and hip joint after incorporating this cue

The #SquatUclub is now on KZread! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZread channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

@Just_Me

5 жыл бұрын

#SquatUclub

@SquatUniversity

5 жыл бұрын

This posts winner was Matt Clinko!

That s just what a newbie, advanced and even a pro lifter should know ! This channel has everything. From mobility to every part of your body to tutorials for perfect form lifts. Highly recommend this channel and a big big thank you for learning me so much and literally saving from a lot of injuries that could’ve happened. I can even say that squat university videos are making a big part of my mental game through out a hard working set. I wish i could be visiting a doctor like Aaron here in my country so i could get checked by this kind of a specialist. LOVE from România !

I've been a personal trainer for about a year now and the Squat by far is the most talked about exercise amongst trainers due to complexities, bio mechanics, clients anatomy/proportion, the list goes on. I've gotten into many arguments also with members/clients about form and technique. It makes me remember that there really isn't a "perfect squat", and they should performed based on whats best for the client. Great video and thanks for sharing!

@gregd4391

Жыл бұрын

I've found box squats work well for teaching new people how to squat. Sony people have read "don't round your back" and they interpret that as "don't bent over." The box squat teaches people to sit into the squat.. learning over enough. The box should also be the proper depth so they learn how deep to squat.

@aethylwulfeiii6502

9 ай бұрын

Barbell squats are the most overrated exercise, while dumbell farmers squats are far superior as they also demand you use your arms muscular endurance and grip strength without sticking a load on your spine.

@Wonkess_Chonkess

Ай бұрын

​@@aethylwulfeiii6502🤯🤯🤯🤯

I haven't heard the word barbell spoken this many times since Scott Herman. BAHBELL haha

@takudzwakunyaura1290

3 жыл бұрын

I'm laughing so hard right now😂

@mckenziekilner359

3 жыл бұрын

@@takudzwakunyaura1290 this is so funny 😂

@isaacc5134

3 жыл бұрын

Ppl

@neldagarcia4042

2 жыл бұрын

Beautifully explained! Thank you.

@michaelmiller8418

2 жыл бұрын

😂😂😂😂

I've been squatting for years but I still learned so much from this video, especially pulling down the bar. I gotta try that.

My back started to hurt today when I maxed today, so I came here to learn how to make my form better. These are awesome! Thank you!

@kekopara6822

2 жыл бұрын

what was the problem, how did it hurt (where at the back), what did u change

I have followed this to the letter, it felt a lot harder had to drop the weight, but on the other hand felt less knee pain and a lot more stable, this is brilliant!

What a great set of videos explaining clearly and concisely on how to squat. Thanks man!

Anyone want to do, squat and deadlift. this guy is the BEST out in the market to listen and watch to. I really appreciate his work and knowledge !

This is one of the best squat videos. Thank you. Stopped me from falling forward. You have the best queues. I am subscribed.

Well, I think I figured out why my legs don’t feel totally engaged. I’m 6’5”, so above average height, but I have been pointing my feet eccentrically. In basically a V-shape. I learn more from this KZread channel and his Instagram than almost anywhere on form and warming up. Thanks Dr. Aaron!

@lionbear7078

Жыл бұрын

I do the same. I'm 6'2 and find this comfortable. Definitely open to correcting and working on technique change if this is not considered ideal. He mentioned "there are some exceptions: for people who squat with their feet pointed further out. But didn't mention them

Its just impossible for me to achieve depth and planted heel if i only point my feet out 8-10 degrees, i need to at least point it out 20-30 degrees.

@lucasjay1000

5 жыл бұрын

d this is usually due to hip anatomy . My feet are like 45 degrees out and this is the only way I can do it without causing impingement

@justnmai

5 жыл бұрын

same here. i think individual anatomy matters for how much your toe angles out as well. i use to limit my toe-out to a relatively small degree and that fked me up over time. now i position my hips according to my anatomy and allow the toe out to be where they want (whilst still hitting everything else like hip and knee torque, balanced foot contact, etc).

@GleaMDMK

5 жыл бұрын

That's too narrow of an angle for me as well, but I think he emphasizes that for the external knee rotation to be effective.

@benmurphyphotography

5 жыл бұрын

I'm the exact same. has to be wide and about 30 degrees or I ain't getting parralel

@shannons1886

5 жыл бұрын

Don’t just automatically blame anatomy. In 99% of cases it is mobility in the ankle or hips.

I was facing issues around the knee esp towards the inner thigh and a little below the knee everything time i squat , I would have knots there and the pain would move up and down to the ankle and hamstrings. My p.t dint understand this weird scenario , we did dry needling every time to manage pain. But I just did these ex once today and already find such a relief. You are such a blessing Dr Aaron. Thank you for everything 🙏🙏🙏

Excellent! I have been squatting for nearly 50 years, but these are suggestions I can still use to ensure my form is correct. Thanks for a clear/concise presentation.

Great video, you are by far the best tutor I have come across, you have helped me a lot with a few issues I have had and gotten me from not being able to squat at all to it being one of my favourite moves.

@SquatUniversity

5 жыл бұрын

I'm so glad to help! Thanks for checking out the video!

@samsoninthepit

4 жыл бұрын

Luke Forrest agreed! Being a fairly advanced power lifter, I hate the idea of having a personal trainer. These videos have helped me correct deficiencies with my biggest lift after 26 years away from powerlifting and helped me set state and national masters squat records this year

@samsoninthepit

4 жыл бұрын

Squat University where can I buy the Squat Bible?

@samsoninthepit

4 жыл бұрын

Found it on amazon

Been waiting for another Tutorial on Squating from the Squat University this is thorough so far. I have had questions about everything from loading of the bar, to the toe position;personally I have a < 45deg toe outward position and knee positioning.

This was excellent! The positioning of the feet was something that never seemed right for me and I kept thinking that I had to turn my toes out because my knees were pointing out. It is interesting how much better activation you get when you do it the way the good doctor says.

A great detail illustration of squat, I can't wait to try it tomorrow as I never want to do it :-)

I've been learning a lot from your informative videos. I took your advice in one of your videos on proper lower body warm ups. I started lifting again in February after a few years. I got injured in the military and have arthritis on my right knee so I've been afraid of squatting for even longer. I started squatting with the barbell in March and have been taking it easy with light weight compared to my deadlift and bench press (my legs are weak). I'm 5'8 and currently weigh 180; I threw my back out yesterday on my last set (225lb). I've never experienced so much pain in the gym but I feel a lot better. I'm going to take a few weeks off so I figured I watch some of your videos. I've been squatting improperly my entire life compared to your form so thank you for the tips! This will change my life. (Current B: 235, S:235, D: 355)

Learning so much from this channel after lifting for years

Thank you! This is the exact tutorial I needed!

Thank you for this, I no longer feel it in my back and can feel my quads lighting up instead. Game changing, thanks

It’s really amazing on how when you implement all these tips how much stronger you become… I get so many compliments about my squat form now because I focused on these steps for a year straight💪🏽

Today is leg day and I have not been able to do squats for the past couple weeks due to strange pains. I just tried a body weight squat using your corkscrew/planting the toes and it felt really solid. So I am excited to try to squat again today.

@aethylwulfeiii6502

9 ай бұрын

With dumbells (even lighter ones you can do a much better exercise) dumbell jump squats.

Only 2 min in and already there's gold nugget of priceless information 🥳💪

maaaaaaan i’ve been working out consistently for years. never went to a personal trainer, just online videos and research and advice from gym friends. out of all those avenues, NO ONE has ever mentioned the slight outward knee rotation. i admittedly have chicken legs though i train legs twice a week, and this simple technique IMMEDIATELY made a difference in my control and engagement in my squat. most effective work out tip i’ve ever received. thank you for that!!!

This is the video that actually helped. Thank you dude.

Knowing how much hip angle based on if the bar is over the middle of my foot helps a lot. Thanks!

Every little things adds up! These are all good over looked points that make a huge difference. Thanks great video 👍🏼

@SquatUniversity

5 жыл бұрын

Thank you!

Great video, very well and clear explanations.

@SquatUniversity

5 жыл бұрын

Jeanpier F thank you!

Awesome this channel has helped me so much

@SquatUniversity

5 жыл бұрын

Ricardo I’m so glad to help! Thanks for watching the videos!

What's up guys Jeff Cav...oh wait.

I knew I was always doing something wrong. Most videos I watched about squats never really said to twist my knees slightly out and open my hips. So I have been keeping my hips more closed. Tomorrow is leg day, and I can't wait to actually try this and see how much better I preform.

4:45 Big breath! Brathing! hahaha I love how you botched "bracing" I do that all the time when I explain something in depth. But seriously I can't enough of these vids! thankyou

This guy, kneesovertoesguy, simply lifting and Jeff Nipard are absolute gems and have tons of quality free information we are lucky to have.

Seeing this after I wrecked my back because I squatted real heavy, I’m assuming it was my form that was off. Thanks for this in depth video!

Perfect. Detailed explanation on how to squat .

Best squat tutorial video I have seen. Thank you

I believe it’s different for everyone. I squat with my toes facing out because it’s more comfortable for me.

@Ken-jb9kc

4 жыл бұрын

Anon Apoh glad I was not the only one thinking about this.

@williamsprout925

4 жыл бұрын

Yeah me too

@CarlosSanchez-kd8et

4 жыл бұрын

Yes me too, it depend on each one anatomy I guess

@lanyburnett7966

4 жыл бұрын

It was comfortable for me too at first. Over time it really hurt my knees. Puts more pressure on your glutes and knees and less on quads. Switched back to a more forward stance and it solved my knee pain.

@tinadavis8534

3 жыл бұрын

He talks about foot position in detail in another video and states clearly that it is different for everyone. Happy squatting!

Great advice imo. My best reps started coming after letting my sense of balance and strength worry about forms and positions, and just focused on full reps and breathing.

Wonderful video, thank you. Very much it was really informative.

@SquatUniversity

5 жыл бұрын

Thank you! Glad you liked it!

Exactly what I had learnt some 11 years back from Kaizzad Sir's post/video.

Another awesome video, thank you !!

This channel is an absolute gold mine. Hope your channel blows up soon. Peace

@SquatUniversity

5 жыл бұрын

Thank you!!

@axxenm

5 жыл бұрын

@@silversrayleigh8980 ive watched his other videos. I have a medical background and his ideas have really helped rehab my lower back

Excellent instruction. Clear and to the point 👍🏼

@SquatUniversity

4 жыл бұрын

Thank you!

Amazing video! Thanks for all! I want so much a same video about deadlift

@SquatUniversity

5 жыл бұрын

You're so welcome! Glad you liked the video!

Excellent advice as always!

Helped 100% I started going deeper in depth so I had to lower the weight but because of this adjust lament I can squat deeper with heavier weight thanks

I suck at squats this makes it so darn easy!!! Thanks Doc!!

Thanks, this is helping me big time. Always struggled with squats.

Good evening, Dr. Horschig, I was wondering if you could do another squat warm up video. Warm up pertaining too gluteus activation, hip flexors activation, and overall warm-up for a squat session. Hopefully you can create a updated new video and thank as always for your content!!

@SquatUniversity

5 жыл бұрын

You bet! Thanks for the recommendation. I'll see what I can put together.

@rober95rd

4 жыл бұрын

@@silversrayleigh8980 You know nothing...

@biesman5

4 жыл бұрын

@@silversrayleigh8980 Lmao

@cody4916

4 жыл бұрын

You don’t need a crazy warm up, just squat with the empty bar there’s your warmup.

Love this! thanks for the vid

@SquatUniversity

5 жыл бұрын

You're so welcome! Glad you liked it!

Thank you! Solid instructions! Looking forward to a Low Bar instructional video. #SquatUclub

Great video, easy and clear instructions and good explanations of why. Thank you!

That knee turn cue is a gamechanger.

You just solved all my queries in a single video .

Dr. Horschig..you are excellent in your demo..thank you

@SquatUniversity

4 жыл бұрын

Thank YOU!!

Two questions 1) For those of who don't want to completely disengage at the bottom for high bar by staying on the quads, what can we do about the feeling of tight hips at the bottom? 2) How to determine how much hinge we should be doing?

@absolutelysobeast

4 ай бұрын

1) he has a video about the different types of stances and how to find yours. Its based on your hips so having the right stance will eliminate most of the issue. 2) he answers this in this video. View your squat from the side and the bar should track directly over your middle foot. If you hinge too far forward or not enough hinge the weight will move toward your toes. Basically your stance being proper will get you 75 percent of the way there and then just record yourself or have someone record you from the direct side to dial in the hinge

Great content! Keep making these videos please

Fixed my left knee pop on every rep… cheers!

SImple trick to fix this unbalance: On concentric, Pelvis and chest need syncronize and go up at the same time. Mentalize that every single rep.

I was so dependent on my trainer 🤦🏻‍♀️ he didn’t teach me how to set up, he did everything. I can do this I’ll be ok 👍🏼 thanks to your video thank you

I think you give great squat tips. I enjoy watching all of your videos and apply what I can to myself. Currently going for a 500 lb high bar squat in the next month. I understand you've suffered from injuries before. Is that what affects your squat stance and knee travel? It pains me to watch your foot positioning and knee angles. Might be the slight left pigeontoe situation.

That knee rotation is huge! First set in forever pain free.

Awesome tutorial. Thanks heaps !

Another great vid - thanks 🙏🏻

I'm pushing 50 still doing squats primarily then 4 more leg workouts but as I get older it's just getting harder and harder to do it lol! I'm sticking with 360lbs all natural!

Jeff Cavaliere title lol!

@SquatUniversity

5 жыл бұрын

Dragonfire shield haha true - trying something new - he’s obviously crushing youtube & I know titles of videos is a big part of that.

@rickniu4153

5 жыл бұрын

And Brian Alsruhe

@219sciguy

4 жыл бұрын

Also you're structuring the giveaway the same way he does haha

@SquatUniversity

4 жыл бұрын

Joey D ive actually been doing this #SquatUclub giveaway for almost a year on Instagram. I just noticed how helpful it can be to reach new audiences so I wanted to bring it to KZread as well

@219sciguy

4 жыл бұрын

@@SquatUniversity ah so maybe Jeff is the copycat!

my squats are literally shit, thanks for this my man

@olav9931

3 жыл бұрын

Hope ur doing good. Peace and love to you❤️

@hogblockula9335

3 жыл бұрын

@@olav9931 thanks my dude, they’re not shit anymore 👌

@olav9931

3 жыл бұрын

@@hogblockula9335 Have you changed since you comented one year ago?

@Da_Swifta

3 жыл бұрын

@@hogblockula9335 this is the most motivational thing I’ve ever seen

Best technical squat vids on KZread. Thank you for all the hard work!

@SquatUniversity

5 жыл бұрын

Matt37S glad you’re enjoying the content!

Respect for your work. Posterior pelvic tilt, I see it at the full depth of yours, it is not big though. I was wondering if it is big problem since I was taught it is direct hit on the lumbal spine? Hope to get an answer.

Ty for the tips just got done with leg day and it sure helped

This video may have just saved me from injury. After two sets my knees where in pain and hips tight. Watched this and last two felt WAY better.

Great video, thanks!! did you do any post explaining when you can point your toes outward??

@SquatUniversity

5 жыл бұрын

Vicente Abdala thank you! And that’s coming eventually!

Love your method for Squat, would be nice to see from a side view angle, great advice on the proper technique.👍

Thank you! Great video.

@SquatUniversity

5 жыл бұрын

Thank you!

Great demo thanks for sharing

That was an awesome tutorial. Thank you.

This is so helpful, thx for posting!

I may not be able to walk nornally for a few days. Wow, that slight toe rotation is awesome for range of movement. Leg press didnt quite destroy me like these squats

I can never learn too much about squats. Good video

@SquatUniversity

4 жыл бұрын

Thank you!

Great tips On my way to the gym and will be applying this checklist

This is great! Squats have always felt so uncomfortable and unstable for me. Knees caving. Turning into a good morning, etc. Going to try implementing all this!

yesss!! i was planning to train legs tmr gonna try all this

@SquatUniversity

5 жыл бұрын

hussain afzal hope this can help!

As an exercise physiologist, we pay more attention to avoiding intraabdominal pressure for spike in blood pressure. It is interesting physical therapist recommend using it for musculoskeletal posture.

Need to try this soon, thanks a lot!

This is great! Subscribed (:

Monday is leg day for me & this is the perfect video especially for someone like me who's an absolute novice when it comes to training the legs. Can't wait to get to the gym☺🏋 Oh & btw, awesome channel👍👍

Turning the knees out before going down. Wow! First time I've ever heard that 👍

Thank you for this video!!

Great tips, Doc. 👏👏

After a 60min binge, i am happy to say that this is the best channel on youtube for gym rats to immediately improve mobility and warm up routines. This knowledge being shared is insanely easy to implement which is not a common trait within the biomechanics & pain management field. Thank you Dr. Horschig!

Hi doctor, thanx a lot for amazing tips (that none else will tell you for free). I’ve got a question. Years ago I had left knee dislocation. I recovered and I train at the gym (deadlifts, Bulgarian squats, sumo squats, stiff…) but I feel a little bit of fear when doing squat. First of all cuz I feel unbalanced and can’t go down at ease with the barre on my shoulders (without barre, but with weights I am okay though). Secondly, I feel fear that when I go down, my left knee can dislocated again. Is that so? Is it so ‘simple’ for a knee to dislocate? Is it just fear? How do I know the knee is okay? Is there any signal that is it okay / not okay? Also, what do you think about the fact I feel uncomfortable to go down with the barre on my shoulder, I feel I can fall on the ground, instability. Thank you for any answers! Bye from Tuscany, Italy 🇮🇹

Amazing tutorial. Thank you 🙏🏼

Squats and deadlifts are perhaps the most complicated things to learn to do correctly

thank you for your work

@SquatUniversity

4 жыл бұрын

You're so welcome!