How To Perform A PERFECT Squat
Vložit
- čas přidán 7. 06. 2024
- No matter if you're performing a bodyweight "air" squat, back squat or front squat...good technique comes down to 5 absolutes.
1) Optimal Toe Angle
2) Sufficient Foot Stability
3) Creating External Rotation Torque
4) Hinging At The Hips
5) Maintaining Postural Integrity
Get my book on fixing injury here:
www.amazon.com/Rebuilding-Mil...
Get my book 'The Squat Bible' here:
www.amazon.com/Squat-Bible-Ul...
Get my 13-Week Squat Program? marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 1):
marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/w...
If you think you're the exception to rule #1? Check out this video: • How To Squat For Your ...
Subscribe to this channel here: tinyurl.com/y2eq7kpr
Recommended products: squatuniversity.com/recommend...
____________________________________________________________
Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medical.com/complete...
Music credits
Opening & closing track by JookTheFirst: / jookthefirst
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatunivers. .
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App! - Sport
![Get Rid of Butt Wink [Proper Squat Form Guide]](http://i.ytimg.com/vi/GuWxLb-iYlg/mqdefault.jpg)
![Get Rid of Butt Wink [Proper Squat Form Guide]](/img/tr.png)
![Squat Form For Your Anatomy [Perfect Depth Stance And Width]](http://i.ytimg.com/vi/7FF6VLej_bY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
I can’t believe that your content is free. I appreciate your dedication to teach people in every informative video.
You're so welcome! I'm honored to hear you're finding the content I make so helpful!
you better believe it lmao there are thousands of videos on how to squat why would his content cost? dumb comment lmao
George Thousands of vids how to squat but how many of them are this helpful? Many PTs out there charge people thousands of dollars with misleading techniques, ended up injuring their clients. I just discovered his channel and it has way better content than others. I appreciate him for sharing his in-depth knowledge without costing me a penny. So saying thank you to someone is considered “dumb” for you? Thanks for letting me know how nice you are 🙃
@@tn6207 sure when you squat keep your feet forward and your knees out so you break your knees 🤣🤣
George I guess your knees don’t break by doing the opposite of what you said? Sure you do you. I’m here to learn from experts, not from your ignorance 🙂
One of the best videos I've seen on squat form. I love the way you explain this. Thank you.
Your videos revolutionized my Squat and made me aware of the true reasons behind my knee pain. After I watched your videos last month, I started to seriously work on my hip and ankle mobility, and I have noticed not only immediate relief, but also great improvement in my workouts. Thanks for sharing energy, knowledge and experience.
The best CZcams video I've ever seen in my life. This is gold. I've wasted so many time watching typical "how to squat" videos until now. I really appreciate great content for free
This is a #SquatUclub post! 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 CZcams 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!
I like to watch stuff like this before I go train. I’m going to do squats later, so this is great to feed my mind beforehand.
The piece on tripod foot is amazing, such a clear way of explaining an issue I've had for ages.
This was the best tutorial on the perfect squat that I have ever heard! I am a trainer who has ankle dorsiflexion issues and tight hip flexors in general so I am always doing exercises to deal with them both so that my squat depth is better. I put all of the 5 absolutes together and they worked like a charm. It's funny because I neglected to do one of them, it did not work the same. Of course I will need to continue to practice them this way so that it will become like second nature. Right now this form is so new to me that I have to think through each absolute every time which is ok. Thank you for this instruction!
I bought your book. It arrived today and I’m thoroughly enjoying reading it. Thanks Doc!
This needs more views! Millions of people need to see this, rather than what pops up first on search engines for people who don't know.
Just got the kindle squat bible. Thank you for your life-changing work. I am rehabbing my body strength and am thankful to have this guide to correct form. You are so correct that the correct form is essential.
I devour your content every where. Thank you for being so generous 🙏🙏
His channel is a blessing. i want more about bench press and other exercises with position, hand placement..etc. i after watching your videos i don't wanna trust anyone.
Subbed right away!! I finally understood what to do first, hinge at the hips! I was always worried about my knees going forward first! This content is fantastic and so accessible, I want to commend you Dr Aaron for making it available for free!!
I appreciate this truly, all the deepest thank You for Your amazingly condensed wisdom in these videos. Please continue this!
AMAZING INFO! I train people with mini bands, so the position of the squat with a band in your thighs is like you bodyweight example, and I used to explain the same thing to my students because it was kind of logic that positions can be different if you use bodyweight or weight in your shoulders. Sometimes other trainers say my technique is WRONG, but they only train people with weights... Im so happy I could find your video and explanation, for a momentI thought I was wrong, and I was worried because at doing the exercises it feel correct, stable and neutral, and also my students feel good doing it that way.
Thank you for posting so valuable content. I hope more people see this video and learn how to squat.
We owe you a lot for all the valuable and informative information.
Many thanks indeed Doctor.
You are the best.
This channel is lit, so informative all the time🙌🏼
Oh, I needed to see this six months ago! Thanks!
I added squats to the beginning of my resistance training at home to get my heart rate up and to isolate my gluts, and I needed to watch these videos first! Fortunately, I haven't injured myself, mostly because I haven't tried to maximize weight. I just wanted to get my heart rate up. Of course, it's always worth doing it right. I got the barbell because it's more adjustable than kettle bells, it seems.
you're the best dude, thanks for all your content
Thank you for this brilliant explanation and demonstration of the basic squat technique.
I’m glad of your videos are highly knowledgeable and simple to understand. Thanks
Amazingly clear video, thanks for this.
Thank you for this very detailed video. Keep it up!
Such a good and informative video !
Thank you for sharing your knowledge , keep up a good work !
I've watched this dude's feet way more than I've ever mine ! Love your content 🤘🏼
So much good info for a beginner…
My knees were wobbly and I was hip hinging to much. Thank you so much!
Thank you for helping me to do a proper squat. I have an ankle/ foot injury since last year due to wearing running shoes and improper technique.
Started reading the squat bible yesterday. The plan is to forget what I currently think I know, and re-learn everything from the ground up. Let's go! Welcome to squat university.
Great video. Very well explained.
fantastic video! i would love to see a companion to this explaining the absolutes of the upper body during a squat i.e. hand placement, bar placement, upper back tightness, breathing and bracing, etc etc. as I am sure you would give great insights into those areas just as you did here! many thanks!
I'm glad for people like you. We still have good people in this fcking world that give this info for free.
Thank you mate a lot.
Such great informative information!!! Thank you!!!
Your videos are very helpful I really appreciate it ♥️
There aren't enough thank yous in the world for me to give to you! 💚🙏🏽👏🏽👏🏽👏🏽👏🏽
Awesome demonstration.. too good to learn right squat..
Thank you big respect 🙏
Great advice enjoyed the video
Strength Coach and athlete Cody Frye in Indiana sent me. Great stuff! Thank you!
Thank you so much for this. I really appreciate it.
This is the most helpful content in youtube.
Great video!
Awesome video thank you
3 PT's and trainers later (pathetic) and you explain this like the expert that you are. God Bless. ❤
Was just searching for that on your channel 😂
Appreciate that 🙌
Thanks.
You're welcome!
@@SquatUniversity Great video.
About your foot position. I recently learned (from you?) that the ability to do a deep squat and where your foot comfortably points is based on your anatomy. Specifically the mobility between your femur and hip socket. My toes comfortably point pretty wide and pointing more straight limits the depth of my squat. Your technique in foot position in this video seems pretty rigid. Is there leeway there?
Love the toes spread and foot ‘tripod’ area. Great imagery.
I just watched this lecture amazing tips thank you so much 🥊🐉
Best explanation, thanks!
Love the concept of the tripod foot!
Thanks for the great information
You're welcome!
Just great ..just a great video
"Instagram girl squat" how true this is...
hahahahahhahjaa
yeah that cracked me up! bless the instagram girls!!!!
I'm kinda guilt for it... And I'm a male.
Instagram model squat*
jahahaha
The perfect instructions ❤️❤️❤️❤️
you are my lifesaver!!! thank youuuu
Awesome video! Your explanation of center of gravity being relative and aiming for it to be at the center of the foot while maintaining the other cues + vertical movement was actually really helpful. Especially you showing adjusting the hip hinge based on free and loaded squat positions made it all the more concretely understandable. Thank you!
Question: I know individual recommendations are always in the end based on in-person assessments. But do you have any tips for where the center of gravity would be with people with hunchbacks (scheuermann's kyphosis)? I'm going to look at your linked video squat for your anatomy to see if you mention anything. But from my understanding depending on where the curve is the way the back compensates for it will be different. So it's all very confusing to figure out where the adjusted center of gravity would be. E.g. A curve in the top part of the back could result in the lower back compensating for the imbalance (hyper lordosis?) which would roll the hips forward as a result. So is the center of gravity more forward or backward then? The different torso positioning due to the imbalance is reminiscent of how you showed the different loaded squat positions.
thank u so much for sharing this!!!
Thanks, very good video. Helped me put up 315 today
Thank you so much!
Siempre excelente contenido, un genio!!
Great video! very clear . thx
Thank you very much.
thank youuuu!!! God bless you!
Awesome video bro
Top tier quality!!
Thank you sir🙏
Thank you!
man thanks for sharing it. It was almost 6 years I had knee pain and I had many MRIs with result that I have nothing, but it was hurting every time I run or did squat
Thank YOU SO MUCH!!! This has alliviated all my pain when I squat god bless you for making this content free.
Love you sir. ❤️🌱
I hurt my ankle so had to watch this video to figure out what I was doing wrong. Thanks Aaron!
Please make more videos like these contents doctor. Support from India so much. ❤️ I am sharing your videos much and more.
THANK YOU
@@SquatUniversityYou're most welcome doctor.
HOLY SHIT!
Just did it as you explained and it felt *different*
Only did 10 as that's what I usually can do before my left knee starts to feel weird.
Left knee didn't have any issues but the outside of my right knee, WHOAH it's like I woke up a muscle that has been asleep for years... It's gonna be sore later, but as of right now I think it's going to be a good sore.
I need more videos like this and AthleenX's video about perfect pushup form to get to doing more exercises right!
Thank You Sir!
You’re amazing 😊
Best vdo on squat on the internet
For my physio I was told to concentrate on the Trans Abdominal muscles, as Walked I found it of great help to concentrate on my heels making a Tripod affect. However with your idea of focusing on the two tripods in the foot, The Triple Tripod technique was born, and I would imagine it would help with Deadlifting aswell as Squats and Military presses etc.
Great video I’m glad I subscribed!! I still get get very stiff hips 😅 any video tips for relief pain and stiffness of the hips? Any info is much appreciated. Thank you 🙏
Thank you! Check out my video "The BEST Hip Opener" - one of my favorites.
I finally understand the meaning of your theme song :D
Hey Ive seen you on Rick Beatos videos I think, haha.
I'm glad I subbed your channel. Nice details regarding the squat exercise. Thanks for your video. 🔥 🔥 🔥 Let's keep connected.
Thank you for subscribing!
very tks :) from Brazil
Amazing content!! Can you please make a video about Lunges?
excellent
Thank you
Thanks ❤❤❤❤❤❤
thank you
You're welcome!
Thanks
Strained my lats doing squats on the 29th and this video came out on the 30th. lol Did y'all see me and say this dude needs a form tutorial?
Great video. Thanks for producing this for us. I don’t have a mirror where I’m squatting. How can I ensure that my technique is perfect without a mirror?
Hey..good content. Can you show it for the Zercher squats also?
How can you dislike this type of content
Good video one thing you never mentioned was elbow position during the squat. What's the best elbow position?
What is your advice for those of us that have a slight curvature in the spine? I discovered it in high school when applying for the military but thankfully it wasn't a large enough curve to disqualify me from going and it's not a high enough degree to medically lable me as having scoliosis but it does impact my lifts.
Would you do a video on the Jefferson lift? Technique and benefits?
I can't squat because I can"t hold the bar with my hands lol shoulders are killing me if I try. Lack of mobility and bad rotator cuff.
Awesome vid.
this guy is underrated
3:30 just watching you wobble around like that is making my own knee hurt! 😭
Thank you for the detailed video. Curious if you still recommend hip hinge first if the athlete has a very large femur to torso ratio.
Yes, just make sure the hinge is enough to ensure the bodyweight (or barbell when lifting weights) remains over the middle of the foot - so it is always relative to the person.
Hey man great vid! Any ideas on what I can do if one of my ankles from the five inch wall test has shorter range of motion than the other one?
Ankle mobilisation exercises for that ankle. There are lots on yt and I’m sure on this channel too
Lol! I'm here for that insta model shade 😎💅
🤣
I did that external and internal leg rotation leg test you showed before. I can externally rotate a lot, so my toes should be out a lot right
Yeah. Idk why he didn't mention that here