5 Rules For Much Better Squats


5 Tips on Squatting with Scoliosis

Video taken from the channel: CONquer Fitness


Never Do Another Bad Squat Again | 5 Cues To A Proper Squat

Video taken from the channel: SixPackAbs.com


How To Squat: 5 Rules Of Better Squatting

Video taken from the channel: MUTU System


3 Easy Tips for Better Squats Instantly

Video taken from the channel: Buff Dudes Workouts


5 Powerful TIPS to Help You SQUAT Better

Video taken from the channel: Massive Iron Steve Shaw


How To: Barbell Squat | 3 GOLDEN RULES! (MADE BETTER!)

Video taken from the channel: ScottHermanFitness



Video taken from the channel: Simeon Panda

“If your mobility allows, try to squat lower than parallel, without breaking form,” Verstegen suggests. This can help transfer some of the load to your glutes. “Also, pretend you are separating the floor with your feet as you stand. 5 Rules of Better Squatting Coaching + Guidance In this video I’m going to give you 5 RULES OF SQUATTING which will help to keep your body in correct alignment, your joints safe + your squats. Rule 5: Don’t plateau, progress. What is the ideal prescription for a squat program?

Initially, it is better to start with three sets of about ten body weight squats. However, after about 7-10 days with a regular routine, it is natural for your muscles to adjust and you. Proper Way to Do Squats – Warmup In the squat, do at least 5 warm-up sets, 5 reps, 4 reps, 3, 2 and 1 – each set using a bit heavier weight till you are ready for your work set. For example, if you are going to do a squat workout with 100 pounds, warm up with: 45lbs for 5 rep. For squats, Delarosa likes to go in the opposite direction. “I’ve found that higher reps just work better for me,” he says. “I’ve done the 10-reps-per-set thing, and I don’t find it as effective.

With my focus more on the pump and exhausting the muscle, I feel like I can do that better with higher reps. Loop a mobility band around the squat rig at knee height with a box or bench in front of you. Have the band looped around the front instep of your foot with the same foot up on the box. Push your knee forward as far as you can while maintaining a flat foot (heel must not.

The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. Many of. Begin the squat by hinging at the hips and pushing your butt back. Keep your feet flat on the floor, balancing your weight evenly. Keep your chest up, shoulderspulled back, and spine neutral.

Engage your core by bracing it throughout the movement. Mitch Mandel. 5 sets of 5 reps.

Arch your back, pulling your shoulder blades down and together. Grasp the bar just outside shoulder width and pull it out of the rack. Take a. Add a little twist to your squat jump to build agility and coordination in addition to lower-body strength.

How to do it: Stand with your feet hip-width apart, holding a medicine ball. Squat down and tap the ball lightly on the floor. Jump up out of your squat, rotating your body midair 90 degrees, landing in a squat, and tap the ball on the.

List of related literature:

Before I delve into the different types of squats (front squat, back squat, hang squat, and so on), let’s address some universal guidelines that apply to the squat

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

To ensure appropriate body alignment, especially on the structural type of exercises using multiple muscle groups, plus to direct force through the hip and spine, she can make use of such exercises as free standing squats, dead lifts, and lunges [8].

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Squats: Holding on to the seatback, sitback with your weight over your heels, pointing your tailbone to the back, hinging at the hips, and maintaining a neutral spine and neck.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

‘SQUATTING EXERCISE’.—From the position of the ‘Alert’ bend the knees and slowly lower the body into a squatting position, the back being kept upright; after a momentary pause slowly rise to the standing position again, repeat this a dozen times standing on the toes throughout.

“Scouting for Boys: A Handbook for Instruction in Good Citizenship” by Robert Stephenson Smyth Baden-Powell Baden-Powell of Gilwell, Baron, Robert Stephenson Smyth Baden-Powell Baron Baden-Powell of Gilwell, Robert Baden-Powell, Elleke Boehmer
from Scouting for Boys: A Handbook for Instruction in Good Citizenship
by Robert Stephenson Smyth Baden-Powell Baden-Powell of Gilwell, Baron, Robert Stephenson Smyth Baden-Powell Baron Baden-Powell of Gilwell, et. al.
Oxford University Press, 2004

For the squat position, crouch down, apply the same principles as listed above and lower into a crouch position while keeping the spine straight (Fig. 52.4).

“Skills for Midwifery Practice Australia & New Zealand edition” by Sara Bayes, Sally-Ann de-Vitry Smith, Robyn Maude
from Skills for Midwifery Practice Australia & New Zealand edition
by Sara Bayes, Sally-Ann de-Vitry Smith, Robyn Maude
Elsevier Health Sciences APAC, 2018

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Thus, if the coach favored the peak-contraction principle, she would most probably recommend the deep squats (since the highest requirements are for force production in the deepest knee-bent posture where the potential for force generation is minimal).

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

17) LUNGES (Stretches your thighs and groin as well as lengthens your spine) While on all fours with your knees below your hips and your hands below your shoulders, step your left foot forward, placing it next to your left hand.

“YOU: Being Beautiful: The Owner's Manual to Inner and Outer Beauty” by Michael F. Roizen, Mehmet Oz
from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty
by Michael F. Roizen, Mehmet Oz
Scribner, 2008

One day, for example, you may want to focus solely on your lower body, doing three sets of the following exercises; squats, leg press, leg extension, abductor and adductor exercises.

“Melanin Guide to Spiritual Awakening” by J.A.H. Diouck
from Melanin Guide to Spiritual Awakening
by J.A.H. Diouck

INTRODUCTION Some of the well intended guidelines provided to workers to reduce the risk of low back injury often recommend to: “bend the knees and keep the back straight”; never jerk a load lift slowly and smoothly”; “adjust your chair to keep the back upright and the hips, knees, and elbows at 90 degrees”.

“International Encyclopedia of Ergonomics and Human Factors” by Raymond Bonnett, Waldemar Karwowski
from International Encyclopedia of Ergonomics and Human Factors
by Raymond Bonnett, Waldemar Karwowski
Taylor & Francis, 2001

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Yeah that’s why I don’t go all the way down with iron but I do squat with elastic bands too and I work with 100 pounds bands on each leg


  • You gave the Best Tip: Know your weight limit to focus on legs not back when squatting. Use great form and stay aware of the pressures on your discs and spine. Great tip excellent instruction. Great to hear from someone who obviously really knows training,

    99% of “Trainers,” no particular offense to them, are so blessed structurallyleverage-wise (AND have no defects or permanent nerve damage or spinal injury) that they never need to apply themselves beyond the OBVIOUSLY “EASY” application of hard progressive work.

    But anyone can work hard and progressively. ANYONE. And force feed to the point of gaining massive amounts of weight. (I did, even with a tall skinny long legged/ shorter torso leverage disadvantaged frame. I went from 133 at six feet tall to 195 in less than five years (sure some was fat but my waist only went from 32 to 33 in that gain…and I remained more cut than most…my thighs were bigger than most pants styles could fit me at the time and my chest back measure was almost 50). But then the auto accident. And subsequent nerve damage. And then scoliosis developed. So now on top or my unfavorable leverages and limb lengths I had this… like many of you watching this great video, you can relate. No fun. Your legs need massive weights but your spine is in a delicate situationhence the core weight training to strengthen the surrounding musclesbut that only goes so far.

    So the most vital thing we can do is approach our squat and deadlift sessions with super focus and carefully bridled intensityBEYOND what any “normal” person ever has to ever do. Do that for years and years and you become A REAL TRAINER.

    One more thing (added edit): Like he said, Lift with your legs not your ego.

  • I had an knee injury 3 years ago,if i open my knees i feel pain and discomfort in general.
    When i don’t open my knees it feels good,i don’t have pain..
    Is it okey to keep squatting like that?

  • I hurt my lower back a few years ago doing deadlifts and couldn’t squat for a while at least not heavy. It was frustrating but it forced me to reconnect with my body. I could still squat but I was forced to use very light weights, not much more than just the bar. Yes I lost some size and strength in my quads, but within the next year or so after the injury I gained back most of the size and my quads now actually look fuller than ever. I’m now pretty much back to where I was before weight wise, but, similar to what you were saying, I feel like I’m much more in control of the weight and can go deep on every single rep. I now look forward to squats every week on leg day.

  • Wonderful video and informative. I teach PILATES and dance and this is so important to keep in mind for all clients with these kinds of issues. Blessings to you and thank you!

  • Definitely advice to take here. And for leg day I dont have squat shoes but I use Van’s which have little if any cushion so it works good for me����‍♂️

  • I’ve actually started over from my peak squats because the squat felt heavy and the form was not the best I did get a good form & workout with my pr before starting over 225 lbs it’s been a week now and I’m actually squatting perfect form now because I went back to square one again

  • With all that being said, I see so many people with shitty legs squatting heavy weight. I’m glad you touched on that, feeling every rep is what counts.

    Too many people chasing the weight numbers rather than looking at their body and responding to that.

  • @Simeon Panda When you said at 2:18 that we shouldnt be scared using just a bar. Thanks for saying that lol. When i started Fitness i was like a little ashamed to do just with the bar and i think its good to tell that kind of thing to the people that are just starting.

  • Quick question, I have squated 150kg(high bar) at the age of 14 and I had started pain in my knees, long story shot I took a break off squating and now I started squated on low barand I feel a reak stress at my mid back. Is this normal?

  • I was getting pain in the lower groin while performing squats so I was searching for the breathing technique on YouTube and nobody told about this so thank you scotthermanfitness for telling about the proper breathing technique

  • I had surgery on mine back in 2009 but it’s still not straight my shoulders are uneven and when you look at my back the right side is bigger than the left and in the front my left rib pokes out while the other is in… I still don’t know which exercises are good

  • Hey Scott! Absolutely love your videos. They are my go-tos when I’m not sure about a movement. Won’t even bother with anyone else’s. Got a question. If I’m recovering from a hamstring injury should I still go ATG? Thanks! Iddy

  • I was doing it completely wrong this whole time (2 months since started). Lol. Thanks. Though, I cannot do ass to grass motion. I simply fall backwards.

  • Now Johnny please be consistent atleast make one video per week. I swear we miss you guys so much. Btw where you been for long time? Anyways I love you guys

  • Dudes, I wanna start lifting to gain more strength, I only do calisthenics for maybe 2 years. I do lots of squats too (in proper form) but only bodyweight its like 200 squats (20×10 sets), I’m 62kg, how much I should put the weight if I wanna do weighted squat? Below my bodyweight? or above? Thanks, great tips btw!

  • I have the same problem when squatting (uneven shoulders=imbalance lifting), I also find traditional squats way to taxing for my messed up spine so I started squatting in the Smith Machine-I know its not for everyone but it has really helped me build a solid lower half and I’m even bench pressing in there and have seen a major improvement in chest development. Since the bar is fixed for you, it eliminates imbalances.
    Have you tried it?

  • this is not what the Army told us

    in AUS you need to do courses on fitness and nutrition and when squats its always half way because anything lower than the knees and you are disengaging the muscles

  • Danger. If you get down and tilt your body forward the weight moves forward of your knees and so now when you start up you could lose control of the weight and fall forward with that weight on top of you. So always have the safety bars set and start light and train yourself making sure you stay in form. Another way to stretch your calves is to put the 5lb weight on the floor under the toes and lean forward. It will help get them stretched out so they won’t come off the floor. If you have been doing them wong start by using the safety bars and move them down incrementally until you get into a full squat. Remember always be safe. It’s not how much you lift it how you lift that gets you the results.

  • No offence, but you are squatting wrong dude..!!! you have to dip until your thighs are parallel to the ground and not any lower than that. If you did this with heavy weights, you would have injured your back.

  • Sir buff dudes, Hassan here, i just saw the squats movements on this video but i usually put two plates n step on while doing squats it gives me balance.. Does that mean its wrong i have to squats with while stepping on plate.. Just help me out.. Thank you in advance.

  • I like the queue “like you’re taking a shit”. If you squat wrong and take a shit you’re about to either fall back into it or smear it all over your easter basket. I’ll have to try that at the gym.

  • Thanks for the breathing advice. I got some bad advice over at Athlean X. Now I hold my breath when squatting heavier.
    Thanks Scott

  • Hurt my back for the second time doing squats the other day. Physio said my lower back muscles were in spasm.
    I’m pretty sure it’s not bad form because I keep my back straight, push through my heels and am conscious of form. It happened before (and this time) as the weight I’m lifting approaches my own body weight. Shouldn’t be an issue because a lot of people squat well over their body weight.
    I’ve always had kinda weak back muscles. E.g. my back muscles get tired before my abdominals when doing crunches. Would a weight belt help prevent this? Or would it be best to do specific exercises to strengthen these muscles before trying squats again?

  • I did legs this morning and had a rear mirror, and noticed that I was not going all the way down, I doubted myself and thought that maybe I didn’t need to, but was going to check anyways, surely enough, your video was the first hit and I now will never forget ASS TO GRASS, plus the breathing, don’t think I was doing it right. Thanks for your work and I TOO wear tights for leg day, LOL

  • Been struggling on the bottom of my squat losing balance. I have switched to goblet squats on a low box (just below parallel) for 3 sets of 8-12 100pounds. Was low bar squatting prior but have had to switch due to not having a barbell. I squat in flat shoes. Any clues on this loss of balance?

    Thanks as always Mr Shaw

  • hi, I really think you know what you are talking about, but the video camera drove me crazy, i couldn’t focus on your legs or the form because it was moving so much and it wasn’t aiming at your legs half of the time:/ it was hard to get a global sense of your idea. But for the rest great advice:)

  • I have seen people doing hip belt squats on a hip belt squat machine. Is it better that regular squats? Can you please make a video on that explaining why or why not we should be doing it? I know this is an old video but I watch it time to time to make sure I am doing it right. Thanks for all your videos and good stuff.

  • His squats are still not perfect. He leans forward too much, his upper body should be straighter. Also he got the so called „buttwing“ when he goes down.

  • Buff dudes I have a question. I applied the plate method for 2 months along with hip opening exercises yet I haven’t improved. Do you have any other tips?

  • Thanks a lot for the video! Do you have any opinion on using kettlebells vs barbells when doing lunges for example? I feel like there is more pressure on my spine when using kettlebells, but not sure if it is related to scoliosis.

  • I agree w/ all of this. I haven’t picked up a belt or wraps yet but I always keep my depth regardless of weight. Are you using gear?

  • I am already a giant in the gym.  But my question is, can you rent a larger house like Tai Lopez a self-made billionaire that reads a book a day?  Your house (obviously just a prop, because you want to be politically correct), it looks small for a Buff Dude, and I want to associate being buff with success.  Thanks, Kevin Lopez (Tai’s Nephew)

  • simp LOL man trust me the women i have seen and went through in my time that is definetly and no let goer u are blessed by the lord hands down

  • Man I really appreciate you making these vids. I have very mild thoracic scoliosis that has always caused insecurities because I just want to have a healthy body. Seeing your confidence and dedication to helping other people through their walk with their own limitations has made me feel more confident in my own ways. Thanks for making these informative videos and I will be applying the technique in future workouts to hopefully further develop my pollo tropical chicken legs. Thanks a million!

  • Bought your rep goal system book. Been suffering bad from paralysis by analysis and program hopping since I started lifting 3 or so years ago.

    It’s been about a month but it seems like you’ve cured me. I have great confidence in what I’m doing now and I can say that finally, I believe in what I’m doing. The program I’ve chosen, everything. I finally feel content and can move forward and train like I should have been all along.

    Woo! Hell yeah I’ve been sore for weeks now it’s great lol.

  • Hey Steve,I’m always having problems with my left knee and ankle anytime I squat(I try to do It as deep as posible,below parallel at least,and paused at the bottom). I don’t really know why,I suspect it may be some sort of mobility issue,but I’m still a novice,I can’t even pass through 100kg yet,because I’m constantly getting there and starting to have recovery issues in general.

  • Steve I’m an avid watcher of your videos. Absolutely love the videos. But…..for the love of all mankind; plz get a blind installed on that window behind you. Just an idea. Love your stuff! ��

  • THANK YOU for this video! I have mild lumbar scoliosis and was doing great (for the first time in years) with my workouts, until I fell on my butt, thus reigniting the scoliosis symptoms. I have been discouraged to workout since but haven’t given up. I have however realized that my limitations are even greater after the fall. I have had to stop certain workouts as I have been in too much pain, too stiff and my range of motion has decreased over night. I am subscribing to your channel because you UNDERSTAND what it’s like living and working out with scoliosis. Thank you once again and keep up the great work of educating us.

  • For the most part, I’ve been focusing on machines since I still a gym noob. 3 months in, I want to start trying the big 3, but I know for a fact my firm is garbage, because I’m practically falling over on this every rep with a barbell. Time for me to grab a broom and practice this at home for a while.

  • Thanks for the tip on elevating the heels to help with squats. For years I’ve never been able to get full range of motion and that tip allows me to do so.

  • HI Scott, love the video. It goes against everything i had been told. I want to know if doing your technique will make my pelvic floor condition worse. I don’t lift heavy.. no more than 135 lbs 6-8 reps and 3 sets. I’ve had the pelvic floor tightness for for 2 years but am eager to start doing squats. I got it from doing dead lifts. thanks.

  • omg whenever I do lunges or squats my hips naturally curves to the side and it SO hard for me to tell when I am squatting properly. I’ve never thought of using a broom stick to help me. This will really help, thank you!!

  • Good vid��
    After taking a deep breath and bracing your core and completed 1 rep, should you hold you breath for another 1 to 2 reps and then take a breath again at the top or what do you recommend?

  • Wow Iv’e never been taught and this is exactly how I train from beginning to end, except i never go past 185lbs. I’m paying a lot more attention to my joints as I’m getting older. Also as my interests shifted to fighting and dancing for agility and mobility, I realized that when you have a lot of muscle you get winded really fast.

  • I have a minor s curve and pulled my higher shoulder when doing inclined bench presses with dumbbells because my arms were uneven…do you have any tips on keeping the arms more aligned. I know you mentioned it vaguely in this video. I have trouble with one arm being stronger than the other

  • idk man the fact that you essentially start the video with ‘don’t the people doing it wrong make you crazy??’ when everyone is telling me not to worry about people judging if you mess up as a beginner… nah bye

  • Hey, I’m starting my 12 week currimg pIan and wanna see the following full body mobility exercises:

    1. Full Squat
    2. Frog
    3. Scorpion
    4. Dislocates/pass through
    5. Wall slide

  • Today was my leg day, and I went to fast to do more weight, my depth was so shallow, and the weight was heavy on my back, techniques was all wrong, my hack was hurting me, don’t feel my quads were trained enough or good as should be..
    So I decided to go and search for what I did wrong..
    Your video helped me realize that it’s not about how much I can carry, or how many rips I can do..
    Thank you so much for your honest, true, heart speaking, mind talking video..
    Hope the best for you and all healthy people in the world..

  • Thank you for the great videos!! I do have a video suggestion! At home back workout? I’ve been using my swiss ball lately for back extensions, but maybe Buff Dudes have a better idea??

  • When i try to squat i get a sort of shooting hip pain, researching I’ve been told it’s because I’m not performing my squats correctly, but the only time I get this pain is when I’m preparing/in position for the barbell squat, can anyone perhaps point me in the right direction?

  • Nice video,I love it. I have ‘S’ type of scoliosis,maybe 2030 degree. But I also want to squat and deadlift.I used to do 200kg deadlift,but I notice that my back is very unbalance.I feel sad to my body.Now i see your video,I realize that I shouldn’t pursue weight,because we have restriction.I should focus on balance my muscle. I think i should accept my body. Thanks a lot for this video.

  • APP LINK!! http://newapp.muscularstrength.com/

    I bet the first time you all try GOLDEN RULE #1, it will change your squat life forever! All about them simple and helpful tips! Now show me your gains Nation! What exercise would you like to see next?
    ( 1:43) Maximize Your Squat For More STRENGTH, FLEXIBILITY, BALANCE & OVERALL POWER! https://www.youtube.com/watch?v=-oJvxKgWItg&index=151&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC&t=0s
    FULL WORKOUT PROGRAMS https://muscularstrength.com/Full-Workout-Programs

  • This was a perfect video for me to learn to squat with a barbell. Explained everything to me. Loved it. Will execute these on my next leg day. Thank you

  • THANKS!!!! It took me 3 years to do proper squats, i look so many hours in the internet and didnt find that tips. You are AWESOME!!!

  • Well, I just did squats yesterday but these tips are gold. I’m really working on getting my squat form down. At least Ive already been bracing before each rep but I still need some work on it. I’m going to use these tips on my next leg day. Thanks Steve!

  • Wow I found this super helpful, thank you!! Can you please make one for deadlifts? I have an s curve and my back is always sore after deadlifting…so I’m not too sure if it’s okay to do. Thanks again!

  • I’m the old Simeon 100% (literally, everything he said), when it comes to squats! I should kill my ego & do it properly I guess! Thank you Sim!

  • Hi buff dudes. love your videos they are the only workouts that has helped me with my condition of multiple sclerosis. Just would like to know other MS friendly workouts I could do. Thanks stay BUFF

  • Why take tension off the hamstrings? I mean the mobility thing I get, but don’t you want to get every muscle you can worked when doing squats?

  • It’s been like a gazillion years since you posted but I just came across your video. So spot on re: scoliosis and working out. I have severe scoliosis and a’m actually a marathon runner and only recently started to take working out and nutrition seriously. I consume BCAA’s and protein powder. Core workouts, stretching, chiro, nutrition have been key in helping me PR at races…

  • Amazing tips steve, appreciate your content. I am guilty of not opening knees, i should drop the weight and increase again if i wanna fix it.

  • I don’t get the whole “hamstring” explanation when it comes to squats/buttwink. I more or less have to bend my knees to scratch my scrotum, and I certainly can’t touch my toes, but I really don’t feel this impacting my squat in any way, nor causing any winking of the booty. I have some balance issues with the regular squat, but when I do front squats or goblet squats I can go full ass to grass without my lower back caving in, and without my insanely tight and unflexible hamstrings having any opinion whatever, as far as I can tell. I feel them working, but not being stretched.

    Still, the tight hamstring theory is a popular explanation of buttwink and the related lower back issues, advanced by luminaries such as Alan Thrall and yourself. I have noticed that none of the people who bring it up have much problems with buttwink, and my guess is all of them can probably put their hands flat on the ground while keeping their legs straight. In short: is it really the case that “tight hamstrings” can cause the lower back to round at the bottom of a deep squat? If so, why don’t I feel any stretch at the bottom of my squat, even though my hamstrings are basically completely PETRIFIED BY YHE GAZE OF MEDUSA?

  • When you squat, I can’t help but notice that your knees extend far past the ends of your toes. As an Athletic Training student, we learned from an anatomical standpoint that this creates an enormous about of stress on your tibiofemoral and patellofemoral joints, as well as the supporting ligaments. Have you noticed any problems with your knees at all? I’m wondering why you’ve switched to this form. Thanks in advance!

  • I’m a freshman and just started lifting weights for football and squats were the first thing we did. Now I’m moving on to be a sophomore and I squat 295 lbs

  • guilty of the improper form mentioned in the number 3 tip and didn’t even realising it until you guys pointed it out. Thank you! I’m working on it!

  • Well, doesn’t the twelve week Program volume three come out as a free PDF? I understand if you would want money for that, but you said it would come out for free as a PDF. When I go on your Website, it tells me to go to your YouTube channel or buy the book. Do I miss something or do I have to buy the book to get a full copy of the Plan, or do I miss something?
    I am a Buff Dude from Germany, so I really don’t want to play for all the shipping costs, I prefer supporting you with clicks on YouTube.

  • i saw in one of your episodes that you have different feet positioning for targeting the different parts of the legs while squating.can you do a video about this,it would be really helpful.btw,great videos.stay buff.

  • I serious tip for squatting is to warm up, I tried to squat but could not do one because I would keep losing my balance, but after have a really good warm and stretching I could do it with ease

  • Thanks guys, your advice is priceless for beginners.
    There are enough gym failure videos on YouTube and hopefully this vid will help reduce that.

  • Technically speaking with ideal form, all of the forces exerted by a loaded barbell would be placed on your muscles and not so much the joints. The weight belt doesn’t necessarily protect your back either. It simply helps stabilize the core by creating higher inner abdominal pressure assuming the lifter knows to breathe down into the diaphragm before the lift. Don’t forget to squeeze your abs and stay tight y’all.

    Also, changing your stance doesn’t change what portion of the quad is used. It simply introduces the hip abductor assuming the stance is wide. Saw an interesting video dismissing that myth. The guy knew his anatomy. The different portions of the quads operate as a single unit.

    Simeon is what inspired me to focus on form and technique. The way he drives from depth is the way it should be. Helped me fall in love with squatting again.

  • What are the benefits of pause squats? Do they help anything specific with form or are they just a way to get more squat volume in at a lower intensity to manage fatigue?

  • I have scoliosis. (to the far right of the example picture) It’s an S shape that pushes outwards just above the middle of my back. The part that pushes outwards has a pinch nerve on the side of my spine, because of the curve. This will cause me to have random spasm pains for no reason from time to time. they’re just quick little burst of sharp pain, then it goes away almost immediately. Now, that’s not a big deal to me… however, what IS a big deal to me is, I want to become a faster cyclist in competitive road cycling. I’m aware that one of the ways to gain stronger muscle fibers & become faster on the bike is, through weight lifting such as squats & so forth. I’m also aware that running or swimming can also make me faster, as well. My former Physical therapist advised me not to run do to having a 4ft’7in crammed body & I’m not able to keep up float in the water, when swimming either, because I have too much leg muscle weight over powering my upper body. Last issue of mine is, I have what they call duck feet, where my feet are slightly out of alignment. The therapist gave me exercises to help align my feet & spine. However, my Doctor, on the other hand, believes that I should leave my body just the way it already naturally is, because there’s no telling what could go wrong if there’s any slight shift changes in movement. Would you happen to have any recommendations on how I can get stronger & faster without potentially injuring myself?

    PS I currently do not have access to any real gym weights at the moment & my bike was recently stolen, so I’m currently working on getting both of those right now.

    Sincerely; James

  • Not gonna lie I haven’t always liked your style on here (used to see you as kind of an ego lifter, weight over form guy) but the honesty and the sacrifice involved in self critiquing and overhauling your squat as you have done is inspiring as hell. Your squat looks fucking great and I don’t see many on YouTube going deep with such ease with the sort of weight you are throwing around. Mad props and new sub!

  • Anyone who may be dealing with back problems should check out foundation training by Dr Eric Goodman. his book Foundation and True to Form have been paramount in my recovery and living an active healthy lifestyle. Seriously check it out. I’m 32 have a surgery and wish I found this sooner. Nothing has helped like this training> mainly because it’s simple to build on and although can be intense it’s short and effective if used consistently it can completely eradicate pain in a healthy individual also…. Becoming a supple leopard by Kelley Starrett is really a great book as to body mechanics myfascial release and understanding how mobility and strength pertain to a strong balanced body. Also check out @vinnierehab on Instagram. He’s a great place to start and will lead you to many other awesome pt’s who really understand this stuff and how to compensate with exercises. Lastly Dr of Chiro Trevor Backmeyer of SmashweRx on YouTube has helped me a ton as well. he’s kind of the chiro to Starrett’s PT when it comes to mobility strength and crossfit. Hope this helps someone out.

  • Good video. It would have been helpful if you got a shot from the back to show bar placement and a side view to show how low to go.

  • Thanks so much for this video!
    I can finally squat, knowing im doing it right! the tip about the rubberband, helped me with the mindset during the exercise:)
    you dudes rock!
    greetings from Denmark:)

  • Thanks for this! I was scared to start my fitness journey with my scoliosis, but I didn’t want it to restrict my fitness goals. I can’t tell you how much your channel is increasing my confidence and self-esteem in regards to having scoliosis. No one talks about this. Keep these up, they are much appreciated! Xx

  • Is there anything wrong with not being able to do a deep squat without heels going up even with stretching and mobility training? what should i do?

  • That Boston accent. I used to confuse it with the New York accent… now I never will. I live in CT, so smack dab in the middle, but surprisingly I don’t know a lot of people with a Boston accent.

  • How to improve squat: buy squat shoes and feel every rep…… thanks for……..nothing anyhow 5×5 has increased my squat over 100lbs in about 2.5 months finally at 315 when before I couldn’t even do 225 I’d say consistent squatting improves squats but don’t need leg press etc. just squats and then rest up for next heavy squat day because you are hitting a PR every workout

  • 6’1, 205lbs I like the wide stance as well…and now that I do deep squats I actually like it better and don’t avoid leg days, it’s a part of my regular workout routine now…it is a lot more comfortable for me

  • Unfortunately, a lot of us humans in the western hemisphere are not used to squatting and have lost the mobility to do so comfortably. Working on my hips, calves and ankle mobility.

  • I’ve never really barbell squat regular squat rack always get it from the Smith machine but when I did squats from the squat rack I noticed malformed stricken immediately but the most I ever did was like 315 but that was like one or two i need to get back to the basics of it to me technique and form over anything in compound lifts to me ��

  • Obviously do whatever works and feels best but I think a wider base may be even more comfortable for you. I’m 173lbs and squat a max of 465lbs. I go about the same depth but with a wider base. Just preference though

  • My curve was a bit of an S Curve, and the lower part, when Inward, and the upper part went sidewise, My Shoulders are Different lengths, and Man, is trying to get some exercise in is a lot of work, I had a steel hook rubbing on my left shoulder for a few years, and then I had a growth spurt 5 years after, and I can feel the Titanium Rubbing, at were they end at the top of the fusion and I can Be sitting watching TV or Youtube, And I would have to go lie down because Both will randomly become Pins and needles and hurt a lot. Even walking can be difficult, I tried swim workouts, but again, the top of were the fusion ends, will become a big block of pain. I need help, i need to build up my strength, but damn, Pain is hard to ignore, and its not safe to work out when parts of your body go numb and you cant feel them.