If You Haven't Squatted 500lbs, Watch This
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- čas přidán 27. 06. 2024
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0:00 10 Things About Squat
0:52 1 - Technique
2:42 2 - Feet
5:30 3 - Glutes
9:13 4 - Bracing
11:06 5 - Grip and Back
13:08 6 - Change of Direction
14:57 7 - Compensatory Acceleration
16:25 8 - Bar Position
18:37 9 - Reps
20:45 10 - Accessory
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cool. by the way the never-ending background music track is very annoying.
Hey man, what would be the standards for an olympic style squat, going ass to grass knees over toes?
Look I m 80 percent blind and dedicated try to get jacked bro please consider coaching me it would make great advertising
Best trainer online😊
Get your midsection and balance so strong it feels like you’re leg pressing the ground.
yep yep yep. the difference between a dumbass maxing out a leg press, and a guy squatting respectable numbers, is that the squatter is an impenetrable walking machine from dick to traps while the leg presser needs 3 takes to sit up in bed in the morning.
do your squats and deads people, the further your muscles are from your core, the more useless they become if your core isn't up to par
RDL's and front squats are my core exercises lol
@@Kevn1215what?
Same for pull ups: imagine to pull the bar to the chest instead of pulling the body towards te bar.
@@Beats-By-Anthonymy lats have improved after imagining a pullover motion when doing pull ups tbh
I've squatted 100lbs five times, same difference, don't tell me I'm wrong, I can't read
Sounds good
Tom, Platz squatted 500lb 23 times. INSANE!
I literally just squatted 500lbs last week! My best work ever
Congratulations, I squat like 255lbs max, I wonder if I will ever get to 500. I'd be happy with 3-plate squat
@@Doxseinthe most I’ve done is a 445 double, but was being conservative and didn’t peak for it. I started out where 275 was my first big PR that I was super happy with. Yes it’s a grind, but just put in the work. Grow your legs with other exercises. Go through the pain. Do the sets of 10-20+. You will keep growing. You will achieve more than you are thinking may be possible right now. Just keep going. Put in the work to perfect your craft
Are you natural?
@@dbbdbdbdbd599 yes sir. Leah’s have always been my genetic strong point
If you haven't squatted 500 lbs. Know that your time is coming and you will crush it. Enjoy the process and stay focus on crushing your goals. Let's be GREAT!
Why’s that?
@@daytonasayswhat9333 Simple. Ask yourself that question?
@@NoMoTheUFO what the hell are you talking about? Why does every random edit on CZcams think there’s some kind of motivational speaker?
@@daytonasayswhat9333 Of all the things you can say. You decided to say that. You're such a great person. You should be proud of yourself. The world needs more people like you. Blessings are coming your way. Great person! 👍👍
This turned toxic real quick lol
Bromley posting this right before my leg day, sounds like an excuse for an unscheduled PR attempt to me
Bro skipped patience day 😤
@@ADHDlanguagesthat ain't a word in my dictionary
Woohoo!!
Stay on your plan! Bodies aren't built from one hard workout. It takes dedication
gonna squat 500lbs after watching this video
365 recent PR, gonna try 500 after this video 😤
@@markymarkeatoneasy money
@markymarkeaton that's a lot of weight to jump. Don't do that. I've squatted high 600s, trust the process and take your time. A 135 pound jump is not smart
@@tylerhamilton9056 too late, I died trying it my guy 👼🪦
@@tylerhamilton9056 I assumed he was joking but yeah, if serious, don't do that.
thank you for the chakra-aligning background music 💪
It’s putting me to sleep😂
I'm making a CZcams video " if you haven't squated 500lbs stop watching CZcams videos and do more squats!!" Long title but it's no clickbait 😂👍
Thats such a funny picture that you use to quote yourself.
Ballet class
Let me give you your flowers big bro!💪🏾🙏🏽🙌🏾 Your videos & workout program guides have been a Godsend! Been hitting new PRs after following 4 & 6 week programs for squat, bench and deadlifts & I have you to thank for it! HANDS DOWN SOME OF THE BEST FITNESS INFORMATION ON CZcams!🦍🦍🦍🦍 #GETBIG
Alexander, great job. Its been a long time since I worked with a new lifter. It would have taken me a lot of time to remember and organize all these details. Thanks for the great info and delivery.
i love this channel because every vid is just yapping for 30 minutes
10:35 I was just listening and I thought he brought in Jeff Nippard...
Not sure how much work it'd be, but I'd love if you threw tags for all these lifters. Feels like it'd really build the community.
Never clicked on a video this fast. Hope this helps me as a member of the poverty total club ....
I always watch your whole videos, hoping one of these days I will have a clip good enough to make it into one, lol. I know, lame. I do feel like I am one of the better squatters, especially at my age, but there are a lot of good squatters out there. This is my jam.
Good stuff man!
Taking tips from my wheelchair.
Great video, love the editing 😆🤟
The way you were talking I thought Id messed up my sound somehow lol. I forgot this was open and came back to that lol.
The background music makes this easy to listen to
For the rebound, I like to control it very slowly until I get to parallel and then dive bomb rebound from there. Because I'm not dive bombing from the beginning, the rep is still controlled and the dive bomb can only get to a lower velocity before I bottom out.
For a second when you were talking about glute activation I was kind of wondering like « hey, maybe my glutes aren’t really working in my squat » then I realized how sore my ass is from squats yesterday.
Great video !!! 👏👏👏😀👍👍
This really came in clutch, ive been working out for a little over a year, not really powerlifting exactly but a little bit of everything and have gotten to over 405 on squat and this is my next target for my second year
Im about 205lbs and i can squat 500lbs any day of the week, sometimes for 4-5 reps. But the minute i walk out anything over 520 i struggle.
Excellent as usual. I would love to see Bromley train with Israetel on RP.
Front squats are goated.
Yeah dude. Always thought they were under rated.
After my Hoodville t shirt comes in the mail, I'll probably do some shirt shopping on your website. There are some good looking shirts on there.
This is a timely video for me as ive been squatting every day to try and improve my form. Day 10 & i feel much more comfortable with heavier weight
I used to hate squatting and now I love starting every workout with a couple sets of heels elevated squats
Would love a video on training the midsection for squatting and front squatting
Congrats on 169k subs
Nice
Hey Alex. Great video as always. I just had a comment to make on the video, regarding the editing and not the content itself.
While the editing is getting better, I do find it is a bit too much now. It feels like I'm watching tiktok with flashy random things happening left and right.
Just felt like it would be worth mentioning this since it sort of makes the video feel less serious and almost annoying to watch
Like the edits but kill the background music man. Squating and spa day are best kept separate
this, 100% agree.
Whenever I feel my shoulders and elbows getting beat up from squats, I like to use the ssb but I grab it by the camber portion of the bar and pull inward so I can still keep the back tight and still keep some shoulder mobility practice. Works wonders.
Bromley, did you always have the ethereal womb music? Very relaxing.
Good to see Will Ratelle on the video, the guy is a beast
Also good to see Greg Everett: Catalyst Athletics probably has the most extensive library of barbell movements on CZcams
100% Catalyst is solid, Greg is my go-to when I have oly lifting problems. He has a talent for giving you an immense amount of information in a very quick video.
Will is great, but I have a hard time stomaching the Oly juggling lifting part :D
@@zsahe21variations is important and it has been proven that it works according to evidence. How many of these lifters can jump as high, sprint and dunk a basketball but at the same time can lift heavy ass weights? I bet you they cant even sprint or run to save their lives let alone jumping skills 🤷♂️😂
@zsahe21 they take a long time to master but the strongmen that learned them haven't altogether abandoned the technique. I'm a big nerd for hearing the clank snap. 😆
I did kettle bell squats with KB held upside down and it fixed my squat I had coaches for while and they alway say my squat is great
me watching this after feeling like the absolute goat squatting two plates lmao
Waiting for the If you havent deadlifted 600 pounds and the if you haven't overhead pressed 300 videos to finish this series :D
That bracing at the mid section is called the Valsalva movement.
For the algorithm!
My goodness. Talking about 500 pound squats while playing Tibetan Singing Bowl Music 🎶 that transitions into Medieval Peasant Village Music 🎵 then Meditation/Yoga Pose Music, and finally Cleaning an Already Clean Room While Organizing Your Craft Space, Kitchen and Pantry Using Prelabled Containers Music 🎶 🎵
I’ve yet to have someone that needed elevated heels to squat. It may seem that way but it’s usually more so reluctance to hinge, too much extension in the low back, etc. Not saying it won’t happen to me but I just have a bias towards people learning to squat flat footed before experimenting with raised heels.
Is this from chapter 3 of the upcoming Superior Squat book?
great vid bromley but I must say I think the background music was a bit loud and not really needed. It was slightly distracting to listen to with headphones as i just wanted to hear your sweet soothing voice tell me how to get stronger
Wow, all the graphics! A little experimental?
I pretty much discovered that high bar is my normal position through the marks on my back.
Remember a HI BAR 500 Squat is 10X harder to get than a lowbar 500 squat. 💯both are very respectable
I am doing fullsturker , in week 4 now. question is , after that, do you advice me to do the fullsturker again or move to KONG or BULLMASTIFF !!! not sure if anyone asked this before, but that is a question , is keep coming up in my friend's circles who use the bootcamp app !!!! pls advice .
The cooks/bakers will argue with you about the ease of an omelet, but it's obvious what you mean. Head chefs will often ask a potential hire to make a(N) (French) omelet because of how difficult it is to master, especially under the gun. No matter, just a heads up.
Just like squats
@@user-jr3zr2mp9cAgreed.
Hey Alex or anyone else experienced in powerlifting/ programming, if I’ve trained for a couple years now with no real structured program just kinda did what I wanted tried to put on some muscle , but I’ve still managed to hit a 120kg bench/ 150kg squat and a 180 kg deadlift just by basically training randomly , would I still be classed as a novice or late beginner ? Would I benefit or even be able to effectively run a novice powerlifting program ? Or would it be a better idea to stick to more intermediate methods from here on out ?
Later beginner/intermediate. Don’t think you’d push your squat much further doing something like starting strength with those numbers. You’ll still benefit from doing your barbell work just on the main lifts and developing skill, I don’t think you need to start targeting weaknesses with things like board presses and deficit deadlifts etc. but Something where you increase strength weekly or monthly mate.
Just wanna come back and say I watched this video before I squatted 500 then ab a month ago squatted 500x2 so it worked
I hit 360 in the fall of 2020, then messed my leg up in an ATV accident the next weekend. Crap luck. I'd felt like 400 was within reach for about two days haha, and haven't quite worked my way back to that number since. Close with 350 a few times. I lift alone in my garage, and am a bit nervous putting much over 315 on my back now. But this year, I'm making 365 a goal for the summer, and then on to 400!
Keep it going. Ive done 155kg and i just started a new squat program. I squat twice a week anything from 5x5 to 7x5 and ive enjoyed squatting more again. For over an year i was just bodybuilding and squatting once in a week 3x8-10 but i got some kilos to my max from that too.
As a lifter that's not yet started squatting (~4 months in the gym), this video has provided a good theoretical basis with which to begin.
Cheers, Bromley!
Trollin me hard!!
Hey Alexander, how about using jumps plus sprints, bounds etc as an accessory to improve squats?
That's a hard negative. Great for improving athleticism but direct speed training with low loads is a horrendous way to get stronger or improve a static lift. I've never heard of an elite powerlifter or olympic lifter using sprints to help their lifts (but I'm pretty sure I've seen that gimmick in a magazine at some point).
@@AlexanderBromleyokay thank you for answering!
Im currently at 460x1 high bar in wraps. Failed 465 today and im stuck now
Save it for later
Im running your "70s powerlifter" program and i absolutely suck at BP. Im 210lbs, eat a enough food and protein, ive added 70lbs to my deadlift in 3 weeks, and my squat is going up nicely too, even though my knee is still messed up, and my OHP is okay aswell. I've just hit a sticking point at 175lbs on BP. I got really long arms, idk if thats the reason, I do loads of tricep work, as it makes my elbows feel way better.
So I'm 6'4 250 lbs and got long arms and the change for me was PIN PRESS and DELOADS. Went to 405 from 315 in ~20 weeks.
When i competed i was 210 with a 6'3 wingspan, my bench sucked for a while until i learned to flare my elbows enough, it allowed me to use my chest way more.
For 2-3 years i was mistakenly tucking my elbows like a multiply lifter
for me personally, increasing frequency to 3x a week, but decreasing the overall sets of chest i hit. I fell into a trap of having volume for the sake of volume, and stalled out around 305lbs. I now am around 330-335 max, and bench 10-12 sets a week maximum, and the only chest accessory i really hit is cables flies since it doesnt mess up my recovery. You might have to tinker with the numbers, but myself and a lot of my friends had the issue of either too low of frequency/too high of volume/mix of both
@@bwatt1383I wouldn't necessarily suggest flaring every time. I personally feel better tucking in a bit. Not like against my sides but a happy medium between my sides and flared out to 90°
Don't tuck ur arms too much, let the chest stretch and build some pecs
Did Tom from Finland draw all of the thumbnails
If I use force all the way up, the barbell jumps. That looks fun till it slips down my back
I've found that I have to keep a relatively more narrow stance because my adductors get inhibitively sore at the drop of a hat, and not the good kind, my groin will start hurting pretty bad. Also I can get deeper more comfortably in a narrower stance.
That sounds like a hip joint issue, not an adductor issue. I have the same thing
@@shades4313 It very well could be.
I'm 56 years old... the most I've gotten to squat is 455 for sets of two or three, about every two or three weeks.... try as I may, I can never get past it... Of course no one really gets to this point without learning many things, so I know there many factors involved, so it may be my programming, my diet, my T levels maybe at my age, or I dont know but I would absolutely love to one day do ONE set of 495 pounds... at my age I can se the possibilities dwindling, specially with all teh scary videos about higher possibilities of injury past 40... but I feel solid when I do those sets so far... I have tweaked my programing, my tempo on the reps, my eating habits a bit, adding more whey protein, and so far 455 is the limit for sets of two or three... any help??
Dude 455 for doubles or more is insane for 56 yrs old esp. if your natty.
@@jacksonr260
Thanks... but I still would love to do a 500 pound set, I do sets of three for safety, I hate the one max, it seems too risky and dangerous to try it... I thought the video would tell us how, based on the title. I didn't hear anything close to it... I OH press 135 for sets of three, but that is also the limit... maybe it is not meant to happen, but any help that doesn't involve steroids or injecting any substance would be appreciated...
Frankly? I am weaker than you, so my advices maybe are not so valid as others but I try help. You said, that you have heart a lot about bigger risk of injury after 40. Therefore you fear it. I say more warm up sets and your body will have less injury potentail than younger. What I mean warm up sets? I mean sets with 1 or 2 reps in the range of 40-70% of your record. At 40% your body (especially nervous system). What I know 7-10 sets is apropriate. What concerns the main training if 455 is your pinnacle it is very strenous to do it all and all again. I mean when you train for strength you should have some reserve. Maybe you should go off the weight and start form 400 adding 5,5 pound per session. Moreover, you should stop doing that exercise and replace it by front squat or another. It helps to make your body more responsive to your main movement. I dont know how much your adductors and abductors are. It is very important especially in the intermidiate phase of squat. Finally, there is sich thing as structial balance by Cherles Poliquin and another guys (but by him is the most popular, probably). For exemaple the proportion between your front squat and back squat (ass to grass, what I know) is ver important. The streght of hamstrings to quad is crucial (not only for strenght but also for injury prevention).
I hope that I helped and not made you sleepy ;) .
@@ggrthemostgodless8713In the terms od ohp I amstronger than you. My personal best is 210 (95kg). My the best routine is 3x1, 3x2, 3x3; 2 minutes of breaks between sets. Ones I did with the weight of 90-100% of my max than I drop the weight about 5 kg on 2s, and then 5 on 3s. It is very streounes routine escpecialy on your nervous system so do not overdo it. I do not know whether it helps you but what I have observed is that when you want progress in shoulder press you need to with weight to 90% or above. Just even for one set. And as I said in squat statement your structure balance is very important. Biceps, rotator cuff. You should have them strong enough to balance the weight. 210 is for me know my ceiling beacuse I have problem with one of my stabilizers in rotator cuff (I dont know the name of muscle (I am not native speaker) but it is above shoulder blade) in my right arm. First you have to have strong basic than progress.
@@avatar9794
thanks man... the front squat idea might help, though I have to figure out how to hold 300+ pounds in my deltoids, 300+ being a percentage to aim for if the front squat will be used as a helping exercise to prepare to go beyond the 455 limit... we'll see
Thanks for the words.
Oh man, I just woke up. That New Age music put me to sleep😂😂
My main problem is being unable to handle any amount of volume on low bar squats. I get elbow tendonitis so fast that I can't properly learn to do it.
Same, but if you start light and concentrate on not applying any torque through your hands this can be brought to a minimum.
Wrapping your wrists can help with elbow tendonitis on squats. Your wrists will take more of the load vs your elbows. It's worth a try.
With a low bar squat there should be almost no weight on the wrists. The tendonitis is caused by the humorous attempting to rotate and press the hands into the bar. Tennis elbow.@@wigletron2846
I've had this problem for years. What helped me is slow wrist curls. Twice per week, sets 6-10 RPE8 (or Pain-RPE 8). By 2-3 months it had improved significantly.
I got to 280, then freaked out how heavy it felt. 😢
Current best is 455, want 500 so bad
squats and leg work in general have been giving me nasty headaches to the point i would get nauseous for a hour after the workout. For some reason this does not happen at all when doing deadlifts and i lift way heavier on that. I do narrow stance deep squats and they destroy my glutes and quads. I tend to finish off with leg extensions after but there are days where doing 4 sets of squats just ends me should i just cut back intensity? its extremely weird and want to increase the squat along with everything else.
Hey bro, there probably is some type of problem somewhere along your spine, probably mid-upper if it's just squat and not deadlifts.....but I'd go see a good soft tissue therapist.
@@Ganpatthealth hey thanks for the reply. It turns out i just need to manage intensity and my carbs. Before i went hardcore and didnt even consider recovery. Now i am doing much better and have been making the best progress on squats with much less volume but still decent intensity.I would say squat is my best lift. I deadlift more but squats feel ,more comfortable. The tension headaches are pretty much gone but will sometimes surface at the end of my leg extension sets because i still tend to push myself hard. they go away after a minute or two.
Should I feel my glutes contracted during the entire lift?
If you haven't squatted 500lbs, you know what's really important in life.
Been kinda close to 500. 475 lbs felt awful and scary as hell but I got it...... and haven't gone near it again.
Same here. I've squatted 485lbs/220kgs multiple times for singles and it always feels awful. And yet somehow I can do 410lbs for 10 and 440lbs for 6.
The math isn't mathing LOL
I'm only half way there.
Shit if gym floor is cold.. travels up
Might take years, but one day I'm gonna be able to say that I squat 225.... Kilos.
Squating is like singing correctly. There's no correct way.
But there's clear general outlines
Hmm. Do I qualify to skip it, lol. When I was training them more heavily, I used to work up to 455 for 5 reps at a bodyweight of about 165 to 170. I imagine I could have hit a 500 1RM, but I've never loaded so much that I had to struggle because of fear of having to bail out of one at a small public gym without a decent spotter. There I rarely saw even 2 plates on a bar on any lift, so it wasn't really in a good environment to go all out. Now I train at home and concentrate more on bench.
Good on you. I guarantee you had 500. My PR is 550 and I struggled doing 455x4, really I don't feel to much difference in effort between 455-475-495 as it goes for 1 rep
@@Kansaniteyup
Yeah I'm stuck at 499 who's with me
dear alex i made a programe boring but big but i make chest and shoulders in oner day and made squat and deaD LEFT IN OTHER DAY AND I MADE EVERY REPS AND EVERY PERCENTAGE I TRAINING DAY AND REST DAY CAN YOYU TALKING ABOUT THIS
Hit 500@170 in my 20's. I'm 50 now and trying to come back. Anderson squats for 5 progressive singles after a traditional 5×5 got me there. Currently trying the Hepburn method and having great results
Audrey Hepburn?
@@GreyRock100doug Hepburn I think
You’re one of those guys…
@@maxxman1234 🤣 not anymore but I'm trying to come back
@OneSillyWanker yep Doug Hepburn. A brutal workout but it's working well
I like your normal editing more, it doesn’t take away from the helpfulness tho
Audio seems weird to me your voice is way quiet
I can’t even squat 225. damn low back won’t let me. I’ll stick with it hack squats, pendulum squats, belt squats, or split squats - neither of which hurt my low back.
What do you think about Bulgarian Split squats as a high bar squat accesory?
I’ve only hit 495 for 2 so I guess I qualify
I have to give a shoutout to the ex-gf for recommending this channel. Big helpful tips for my squat.
600lbs squat and a hank hill ass right here 🤚🏽
Speaking of squats, where's the 100 rep max video for hitting 100k subs?
I can squat and almost never use glutes, requires a lot of activation and then mobility work for me to be ready
The music was confusing me
Was this supposed to be meditation
Anyone want to go critique my squat form in most recent video... 260lbs for 9 reps any tips are welcome. please and thanks
So I only weigh 146 pounds. How much should I expect to squat? Because I’m definitely not doing 500 pounds any time soon
1x times bodyweight - Novice
1.5x times bodyweight - Intermediate
2x times bodyweight - advanced
Numbers at your weight would be
140 lbs - Beginner
210 lbs - Intermediate
280 lbs - Advanced
Take your time. These are life time strength goals. You got this gang 🎉❤.
@@Ethereum1789 are the numbers similar for dead lift?
For Deadlift -
1.5x times bodyweight - Novice
2x times bodyweight - Intermediate
2.5x times bodyweigth - Advanced
For Bench Press -
0.5x times bodyweight - Novice
1x times bodyweight - Intermediate
1.5x times bodyweight - Advanced
@@Ethereum1789 dang, still a beginner in dead lifts. On the right track for bench press though
@@lunaticwhyamihere476 You'll get there bro don't worry. Good luck on your journey.
Video is very quiet?
Wow,to think they gave Jeff Cavelier hella sh*t for saying tense up and brace for squats.Here Alexander says the same thing.
Wanted to watch this but I've already squatted 500
Mr Bromley I'm sorry, but I can't watch this. I'll see you next video
6’4 210 still stuck squatting 3 plates
How long have you been squatting?
What other leg exercises have you been doing?
Do you squat until failure/close to failure?
How many times a week do you squat?
Do you exercise your core and stabilizer muscles?
@@mrsourpickles405BP twice a week, I hit two top sets of singles or triples, and 2 drop sets.
3 sets of goblet squats
2 sets of Bulgarian split squats, walking lunges. Barbell hip thrusts, hip abductor machines, lying hamstring curls, smith machine barbell calf raises.
I squat raw unequipped, highest squat is 345 lowbar but form was questionable so rebuilt the squat back up to 315 doing high bar ass to grass. Broke my foot a month ago but I’m back to squatting the same weight and back at 100%. I go near failure on everything except the squats. The squats I think I sit around rpe 6-7. Never squatted to true failure before.
What do you think?
@ates423 Most of your leg exercise selection is great, especially since you squat unequipped. Goblet squats not so much. I find Goblet squats to be useless from a strength and muscle building perspective. Goblet squats are difficult to progressively overload efficiently because you can only carry so much weight in the goblet squat position. That makes it difficult for your legs and glutes to build muscle or strength. Goblet squats are fine for injury recovery and physical rehabilitation.
Going only 2 reps close to failure on squats is fine if you're squatting heavy. If you're squatting light or moderate weight you have to go until failure to build muscle or strength, there's no other way around that. Just don't go overboard with the sets. Stick with 3 to 5 sets, with 5 being the maximum number of sets for most exercises.
600 lbs squatter with no glutes checking in