Dead on correct! 10 years ago I asked my doctor, “what is aging?” And he replied, “aside from actual disease, it’s reduced mobility”. Thank you your channel.
It's true. I can't believe how immobile a lot of the boomers around me are. They can't jump, squat, bend, etc. and a lot of these guys were fairly fit just a few years ago. Then they retire, and in a short few quick yesrs, they become stiff and slow. I never wanna end up like that. It looks so shitty. Calisthenics and yoga for life!!!!!
@Tony It still results in a loss of mobility. So mobility is the relevant marker. Recovery in this context applies largely to joint health and strength to move your skeletal structure. In conjunction it affects your mobility. But I agree, injury prevention and active recovery to regain the original range of motion plus maintaining muscular strength are the approaches to control aging.
@@omnivorous65 I mean, Sadhus for one example, and other highly accomplished Yogis know much more than this man could tell you about this problematics. And they don't do any western scientific approach. This man in the video is very knowledgeable and smart, but these people that I mentioned are just uncomparable.
I had to rewind and replay this line a few times: "Any time you lose an ability that is fundamental to your physiology, you should make an effort to regain it and preserve it." That pretty much sums up my entire approach to and reason for training. It would be interesting to compile a master list of these abilities. Squat, run, jump, climb, throw, push, pull..... So grateful for your content and the depth underlying the simplicity of your method.
As a skill driven calisthenics guy who doesn't pursue leg hypertrophy, you have convinced me to use squats as a mobility exercise and for overall health/functionality.
@@lloydirving6209 I never squat because I'm lazy and squatting bores me to death. But I recently found a photo of myself from my twenties, in shorts, and I had pretty muscular legs. The reason? Ten years of taekwondo and horse stances.
I initially came into calisthenics with this mindset as well. Legs weren't a priority. Ever since I started squating and lunging regularly I noticed I feel more stable and planted when standing and walking. I want to get into some plyometrics as well. Looking at it from a body maintenance perspective has really shifted my approach to my training.
Squats are such a powerful move and I’m glad to see another channel promoting it. Modern living , footwear and sitting all day has ruined this movement for many. Hope this message gets out there and helps more to focus on this fundamental exercise
Your content is very high quality, especially your commentary. You deliver in simple language without condescension, and the message comes across clearly. Thank you
I wanted to thank you for turning my running life around. I was always plagued with knee issues going into long (50k/50mile) runs. I would start races with runners knee and by the end I would feel like my knees were about to explode. I had decided that maybe the ultra stuff wasn't for me. I saw one of your videos that talked about the importance of squats, so I figured I'd try one more race and incorporate high rep squats into my training. Well, since doing that I've finished a 100k and two 100 mile runs with zero knee issues. Everything else may be wrecked at the end of a race, but my knees are fine! Thanks!!
Wow! First of all, you have some incredible endurance and will power; very impressive distances you are running! So happy to hear the squats have helped!!!💪💪💪 they are one of my favorite exercises and so productive. Also, once you get really good at them, play around with bridges, and maybe even some isometrics (like horse stance). These will take your leg training to the next level. Good luck on your training and on those long runs, my friend!
This is by far the best bodyweight training channel, hands down! Kyle, the horse stance has really helped out my knees, I can even squat a bit lower now too, thank you again and for another outstanding video too!
I read the thumbnail and thought "I have been!!!" almost about to raise my hand :D Started doing them religiously after watching one of your earlier videos, the one where you do a ridiculous number and manage to keep count, ...and yeah, it permeates into everything, the strength I've built, and it adds up day to day.
Sometimes I hold my squats while watching videos or listening to a podcast. It’s a good way to get in my squatting time. Spreading out the time throughout the day really adds up.
I'm a U.S. citizen, born and raised. I was hired to see the finishing touches to an offshore drilling rig in Singapore where there were hundreds of Indonesians working on the rig. These guys lived in that squat position all day long and looked just as comfortable in that squat as us from the U.S. look in our couches. These guys walk up to each other squat down and talk, have lunch or smoke breaks in the squat and when they work it's in the squat position. It was a mindblowing thing to see.
You have really helped me shape the way I workout man. You are knowledgeable about everything you speak on, your form is impeccable and it’s obvious you will be performing these exercises and possess this athleticism for YEARS to come. My parents are both in their mid-late 60s and working out, being active daily. To be able to move this way when we are older is the ultimate goal here. You are helping so many people achieve this goal my dude. I am 29 years old and have never been in such great shape. I’ve been a professional dancer for 10+ years, but working out was never in my daily activities because I was already dancing so much that I felt like I didn’t need to workout… Goodness, I was so wrong. Thank you for helping me get into the best shape of my life and I look forward to the rest of this journey as I am still only in the beginning.
Dylan! This is so kind, brother! Thank you so much. These nice comments mean a lot. Keep at it, Dylan, and all the best to you and your family! Keep me posted on your journey.
@@Kboges You’re welcome brother! I really appreciate you! I will definitely keep ya posted on the journey. Always uploading bits of my workouts on my page!
It's essential for your heart health as well. Deep breathing and squats circulate your blood flow round your body and strengthen your heart. Your legs and spine are the first things that age.
Shout out to you for sharing so much information on body weight squats and pull ups. My strength and mobility has been crazy to the point where I feel like a human rubber band lol
I find combining the high rep body weight squat with lots of cossack squats feels really good for my body. I feel springy like an elastic after a couple hundred and ready for anything
every time you upload a new video I also can't avoid to think that among all the precious info, tips etc, you're also contributing to shape the so called "fitness world" in a much more meaningful way for future generations
Great channel man keep up the great content I appreciate it. I'm 35 and have spent my adult life being the crap out of my body. Taking a step back and focusing on the fundamentals of movement has helped me recover a lot. I use your videos for myself and to teach my kids do they don't have to recover later in life they are starting with good habits. Your content has made a difference for me thank you.
I do random sets of 20-30 bodyweight squats throughout the day when at home, just for maintenance. But what really toned up my legs - especially the vastus medialis area - was Bulgarian split squats, of which I'll do sets of 3 x 15-20 with a 15kg plate held to my chest. Not going for hypertrophy, but just trying to stay fit and functional.
i followed along with your squats for this video when i saw it in my feed. more squats than i expected to do over the last 3 mins, thanks for the reminder :)
I had an Osgood-Schlatter disease at the age of 13, so I was forced to forget about squats for a long time. Then at 20 I started attending a gym and doing squats with a bar and got the arthrosis of hip joints. now I'm almost 28 and my legs are pretty weak. Your advice about horse standings helped me a lot, it feels quite a good exercise without the risk of getting injured. I guess now I'll start doing squats again with the knowledge I got directly to avoid childhood mistakes I did which brought injuries. Thanks for your channel, it brings good theory and inspiration to do work on my body
Growing up in a remote village in the Middle East, we didn’t have “western toilets” as we called them. You had to squat down to do your business. Kids were potty trained this way. When I came to America and found that some of my friends who grew up here couldn’t deep squat and stay in that rested position, it blew my mind. I had always taken the move for granted until I saw how inflexibility in the hips and ankles impeded my friends from doing the move.
This is actually one of your few videos where I can see you squat in real time. Very interesting to see how slow and controled you squat! Much slower then most influencers, or myself, I see doing bodyweight squats.
I really appreciate your videos. Great content! I do full body bodyweight training 3X a week. I was doing just BW squats and single leg calf raises for legs. Started alternating between BW squats and single leg Bulgarian squats for variety. 3 or 4 sets per leg of Bulgarian squats torches my legs to the point that I need to go back to BW squats the next workout. Love your simple, easy to understand videos and training protocol. These have made a big change in my overall fitness. A nice change from so many of the “7 secret exercises for steel cord forearms” that are all over RUclips.
Note on "Assisted Squats using Heavy Duty Dipping Bar Stand": Great videos, guys. For people who are really out of shape, fat or obese, and/or past 50 (and haven't exercised regularly in years), and hence have weak knees, I suggest you purchase a "dipping bar" and do squats as you simultaneously hold onto the dipping bar. This will relieve stress on your knees and provide a total body workout: your triceps, biceps, chest, back muscles, gluts (buttocks muscles), and legs (hamstrings, thighs, calves), receive a workout simultaneously. I went from not being able to do 1 squat (I'm 61 years old, 5'11" tall, 215 pounds) to being able to do 8 sets of 50 "Assisted Squats" (that is, doing squats while doing dips, so not all of the pressure is on the knees or shoulders -- your bodyweight will be exercised by both your legs and arms simultaneously, building your muscles in both your upper and lower body). In order not to overstretch my shoulders, since I am only 5'11", I bought two bricks that measure 10" long, 4" wide, 3" height & wrapped each brick first in aluminum foil paper, then wrapped each brick in heavy duty packaging tape, so that the aluminum foil isn't destroyed by one's feet while doing dips). When I do the dips, I stand on top of the two bricks with my feet shoulder-length apart. As I watch Kpop and Jpop music from my RUclips playlists at Gillove189 (my RUclips channel), I do whatever sets my body tells me I can do that day, paying attention to "listen to my knees and shoulders and wrists" so I do not hurt my body. I started by doing squats every other day to give my body a chance to heal in between "Assisted Squat Days": that is, 3 sets of 10 for two weeks, then 3 sets of 20 for two weeks, then 3 sets of 30 for two weeks, then 4 sets of 30, then 5 sets of 30, then 4 sets of 50. I did 8 sets of 50 yesterday. I rest 1 minute in between each set, but not more than that or my body will get "cold". When you are older and/or out of shape and/or fat/obese, a "cold body" is a body prone to injury. I also keep a glass of water nearby so I can take a sip to wet my mouth after a couple of reps. Don't want to be thirsty as your exercise. Do these "Assisted Squat Digs" half an hour BEFORE eating OR 3 hours AFTER eating. I find doing these exercises sooner than 3 hours (or at least 2.5 hours) made me feel sick/nausea because I could feel the food climbing into my throat -- just a metaphor, but something wasn't right with exercising too soon after eating). Also, don't do these just before sleeping or you might feel too charged up to sleep. To prevent insomnia, do them at least 2 to 3 hours before you sleep. Oh, before I do any sets of "Assisted Squats and Dips" I carefully stretch my shoulders and back doing stretches as I lay on my side in bed (so as not to load the muscles I am stretching, but let gravity and arm motions gently do the stretching). This will ensure you do not hurt your shoulders as your body lowers when you are doing the squat. If you are shorter than 5'11" you might need bricks that have more height than 3". Just FYI.
I always had lower back/ left knee problems due to my left leg being shorter. Squats really changed my ability to move, everything feels so much more comfortable doing. Even Basic movements to heavy lifting. I could never live whit out Squats they really fixed my problem which I had for years. It can be so simple.
Stopped squatting before and after runs and soon after strained my hamstring which took almost two months to feel right again. Going forward, I'll always prioritize full stretch warm up and cool down including deep squats.
I've been back at the office two days a week which has been annoying for my training. But on lower day I go to the changing room throughout the day and do a set of 20 squats to warm up, then a hard set of sissy squats as my hard set, keeps the rep range to 8-12 for my hard sets. Then a set of weighted squats in the morning and another in the evening. Totally inspired by your methods my friend.
Thx a lot for ur videos! I’m 65 and doing squats is more and more complicated because of arthritis. But I keep on doing it. Cheers from Paris France 🇫🇷 !
I've been distance running for over 30 years. Ironically I lost the ability to squat. I have started squatting again over the past 2 months and now make it a priority BEFORE my morning run. Chairs have made us lazy. We use to sit in the squat positions for hours-at least our ancestors did. We must get back to this as a normal resting position.
51 and former weightlifter here. I’m just getting back into it after the pandemic and have had lower back pain due to working remotely. Started incorporating this in the morning. Boy am i sore! Lol
I love bodyweight squats, reverse lunges, and bulgarian split squats. And I have also found that adding bands appears to be a relatively safe, economical, and highly portable way to place additional load on the squat. I take a 40-180lb heavy band, stand on it, squat down and loop the band over my shoulders in front of my chest (somewhat similar position to a front barbell squat) and stand up from there. It's a more upright position relative to the barbell back squat, which helps me avoid low back pain. So I get the benefit and relative safety of bands and I get to externally load the squat if I so choose. The interesting thing about the band is that the level of resistance increases as you move upwards, which appears to match the strength of your muscles as you move upwards.
I do 100 a day 5 days out of the week when I workout in sets of 10 of course. I do each set variating from the first being free weight and then the next with 10 pounds. I've been doing this for almost a year now and I definitely need to switch it up. It's way to easy now maybe I should do 20 in a row from now on or shoot for a 100 straight
When I first started a couple of months ago, I could not keep my heels on the ground. I am able to do that now, but, still feel as I have to lean my torso forward to compensate for the imbalance (I would fall backwards otherwise). Also, I can not sit in the resting position without my heels up. Lack of strength, I suppose. I suffer from severe knee pain when I try to remain squatted, and, have had multiple disc issues in the past (L4-L5, L5-S1). Should I focus more on keeping my torso straight in the squat (allowing my heels to come off the ground keeps my back straighter) and eventually hope repetition adds the strength needed, or, keep my heels grounded and work on my torso? Essentially...I'm concerned my form is going to do more harm than good and I'm not sure which road to take. to improve it. TY for all of you do in the community and on your channel.
Could be dorsi-flexion and could also be a lack of hip mobility. I have suffered with herniated discs but I practice deep squatting all the time. Place a hard book or two under your heels, it will allow you to deep squat and keep the back straighter. Work on your hip mobility and dorsi-flexion and spend plenty of time in the squatting position, maybe spend a minute down there and work up to ten. Over time you can alter the heel support as you gain strength and flexibility.
Just one person's opinion, but squatting became "doable" for me when I found the goblet squat. I always hurt my back with barbell back squats, but simply moving the weight to the front in the goblet hold changes the angle of my body because of the shift in center of gravity and I can now go calf to hamstring with my butt inches from the deck with ease and no pain.
You also get the added bonus of the centre of gravity shifting forwards, which allows you to squat deeper with feet flat to the ground without falling backwards.
Is it not too much wear and tear on the joints, ligaments and tendons and especially the hip socket and jont, to do high rep squats, for example 100 reps of a squat movement ot just basic bodyweight or weight vest squats, kettlebell squats every other day or every day? And in addition to the squats coming later in the workout? Assumed recovery is on point. How often do you personally squat and how much volume, sets, reps, frequency? Thanks
I’m no expert, but my understanding is that our bodies can adapt. And if introduces gradually over time, your body will recover faster from higher intensity and frequency.
For some it might be, but in general I would say no. Squats move the hips, ankles, and knees through healthy anatomical ranges of motion with pretty modest loads. Cycling does very similar things, and hiking does as well. If you look at general back ground levels of activity among people who don't have access to a lot of modern technology, we see things like 10-20k steps per day. That is a lot of movement across ankles, knees, and hips. Certainly the ROM isn't as large for most of these movements, but I don't see why moving through more ROM, provided it's a normal anatomical function of a joint, would be disproportionally detrimental to a joint. Now... all this changes if you have an injury or anatomical variation that makes a movement detrimental.
@@Kboges where can I learn how to squat properly with the correct technique? Here on RUclips are endless tutorials with different suggestions regarding execution, positioning etc.?
@@andrewrobinson7472 yes, life has an ability to gradually adapt to the circumstances it is being exposed to...100 reps is too much for someone who's never done any, and too little for someone who's been doing hundreds of them erryday.
High rep body weight squats are no joke. The first several times I did a 30 down squat workout, my legs were sore for days. That workout still hits hard
@@Kboges We could start with a pilot program by ways of a fees and infractions system such as: 200 squats admission fee JUST to walk into Dunkin' Donuts. 360 squats fee to walk into Burger King. Add an extra 140 if planning to have dessert. State Trooper pulled you over for driving like a maniac? 300 squats right on the spot. That'll calm your tits down and ease your lead foot for the rest of the day. Obviously we'd need more broad, complex systems but it's a decent start.
As I am recovering from a Rotator Cuff Surgery, I have worked up to 625 Squats in 13 Min. I listen to some of my Favorite Jams and do AMRAP, trying to do more work in less time(before the 13 Min. Tune ends).
20 reps here, 15 reps there, another 20 here. Even a "busy" person can get stronger throughout the day. Problem is, many don't have the drive or are easily embarrassed someone will make fun of them. Just do what you have to and walk tall. 😎
Great info there. 3 months back when I started squats just doing 30 would take the life out of me. Now I can do 80 to 100 incorporated with leg raises and boxing jabs and hooks in between. Breathing pattern is also quite important. I learnt that breathing in while squatting down and breathing out when standing back up helps maintain the energy flow. The same goes for push ups. The gain here is that I don't feel fatigued anymore when walking a long distance or climbing stairs. It'd be nice if you could show other variation of squats as the primary form is quite boring to tbh 😆
You can try prisoner squats (facing a wall to keep you honest), goblet squats, and weighted squats. I agree it would be fun to see videos here of these variations!
I was just casually scrolling todays RUclips feed on my phone and then immediately dropped everything and commenced to doing my squats as I came across this.
At first your sets of high rep squats felt like a chore to me because I never liked high reps. Now I really enjoy my quick sets of 60 and the gradual addition of more is really fun and healthy.
As someone who grew up in Asia, it always amazed me when western tourists would show up and not be able to squat like normal people do all over Asia. It blew everyone's minds. People used to ask me to translate questions like "What happened to him? Did he get injured or something?" and usually the westerner would say things like "oh I could do it when I was a kid but not anymore." Funnily enough, I never get asked to translate that anymore. There's been a lot of tourism in my country for decades now, so people just expect westeners to not be able to squat. It probably contributes to the perception that westerners just age faster.
Yeah I definitely think there is something to this. It’s very interesting how losing the ability to squat is pretty much standard in western cultures. It’s not a good thing.
I thought I lived an unusually unhealthy lifestyle, sitting on my ass all day for decades, only just now finally getting around to doing it better. But I can not imagine losing control over my body in such a fundamental way, and it boggles my mind that it's possible and happens to people before turning 80. This is like not being able to pee anymore.
The squat builds and maintains mobility, strength, and cardio. These three things are HIGHLY correlated with aging gracefully. Is there any reason you shouldn't be squatting in some form?
Isometric holds don't translate to corporations making money, however, there is amazing lost knowledge out there on how beneficial it is. I would love to hear about your research/knowledge on Isometrics. I've heard its been a game changer in strength/joint health/ mobility, for many ppl.
Dead on correct! 10 years ago I asked my doctor, “what is aging?” And he replied, “aside from actual disease, it’s reduced mobility”. Thank you your channel.
No doubt, kbflorida. it's an enormous problem. Results in tons of loss of capability and all the issues associated with that.
It's true. I can't believe how immobile a lot of the boomers around me are. They can't jump, squat, bend, etc. and a lot of these guys were fairly fit just a few years ago. Then they retire, and in a short few quick yesrs, they become stiff and slow. I never wanna end up like that. It looks so shitty. Calisthenics and yoga for life!!!!!
It's actually reduced strength.
@Tony It still results in a loss of mobility. So mobility is the relevant marker. Recovery in this context applies largely to joint health and strength to move your skeletal structure. In conjunction it affects your mobility. But I agree, injury prevention and active recovery to regain the original range of motion plus maintaining muscular strength are the approaches to control aging.
@@omnivorous65 I mean, Sadhus for one example, and other highly accomplished Yogis know much more than this man could tell you about this problematics. And they don't do any western scientific approach. This man in the video is very knowledgeable and smart, but these people that I mentioned are just uncomparable.
I had to rewind and replay this line a few times: "Any time you lose an ability that is fundamental to your physiology, you should make an effort to regain it and preserve it." That pretty much sums up my entire approach to and reason for training. It would be interesting to compile a master list of these abilities. Squat, run, jump, climb, throw, push, pull..... So grateful for your content and the depth underlying the simplicity of your method.
I agree, Steve!
Thanks so much for the support, brother!
Well, that’s kinda depressing for me. Because at 52, with long time chronic lower back pain, to even attempt this is just not possible,.
@@hammill444 Could you try it with support, while holding on to something in front of you, and then gradually work your way to a deeper squat?
@@hammill444 much progress can be made against low back pain with yoga to start, but it must be consistent
Hanging from a bar is also a fundamental activity that is not done anymore
Straight to the point videos with no unnecessary intros or outros. This is how a fitness channel should be. 👏
Thank you, Aashish!
fact it won my sub instantly. the simpe title too.
Thanks, new sub too
Indeed
Everyone should squat in some form or another! Great advice and amazingly presented as usual brother. - Gabo
I love both of your channels. Thank you so much!
Thank you so much, dude! That's an amazing compliment coming from a master of the craft. I truly appreciate it. 🙏
I have always lived by the motto.
“Movement is Life”
100% spot on. Excellent motto.
As a skill driven calisthenics guy who doesn't pursue leg hypertrophy, you have convinced me to use squats as a mobility exercise and for overall health/functionality.
W
The horse stance is also great for mobility/health/functionality, he also has a video on that I would highly recommend.
@@lloydirving6209 I never squat because I'm lazy and squatting bores me to death. But I recently found a photo of myself from my twenties, in shorts, and I had pretty muscular legs. The reason? Ten years of taekwondo and horse stances.
Working up to squatting 2x body weight makes a lot of things in day to day life so much easier
I initially came into calisthenics with this mindset as well. Legs weren't a priority. Ever since I started squating and lunging regularly I noticed I feel more stable and planted when standing and walking. I want to get into some plyometrics as well.
Looking at it from a body maintenance perspective has really shifted my approach to my training.
These "do your workout" videos are really giving me the kick in the butt I've been needing. Thank you!
I love how you explained that. 'Regaining and preserving our capabilities' I love that.
I happy to hear it connected with you, Justin! Thanks for sharing. 🙏
Squats are such a powerful move and I’m glad to see another channel promoting it. Modern living , footwear and sitting all day has ruined this movement for many. Hope this message gets out there and helps more to focus on this fundamental exercise
Your content is very high quality, especially your commentary. You deliver in simple language without condescension, and the message comes across clearly. Thank you
Scott, that is incredibly kind. Thank you very much!
I wanted to thank you for turning my running life around. I was always plagued with knee issues going into long (50k/50mile) runs. I would start races with runners knee and by the end I would feel like my knees were about to explode. I had decided that maybe the ultra stuff wasn't for me. I saw one of your videos that talked about the importance of squats, so I figured I'd try one more race and incorporate high rep squats into my training. Well, since doing that I've finished a 100k and two 100 mile runs with zero knee issues. Everything else may be wrecked at the end of a race, but my knees are fine! Thanks!!
Wow! First of all, you have some incredible endurance and will power; very impressive distances you are running! So happy to hear the squats have helped!!!💪💪💪 they are one of my favorite exercises and so productive. Also, once you get really good at them, play around with bridges, and maybe even some isometrics (like horse stance). These will take your leg training to the next level.
Good luck on your training and on those long runs, my friend!
David Goggins right here
This is by far the best bodyweight training channel, hands down! Kyle, the horse stance has really helped out my knees, I can even squat a bit lower now too, thank you again and for another outstanding video too!
Dean! Great to hear the horse stance has helped you out! I hope all is well, my friend! Thank you for the kind words.
Kyle, your ability to cut through the noise and provide essential and useful information Is impressive. Thanks and keep it coming!
I read the thumbnail and thought "I have been!!!" almost about to raise my hand :D Started doing them religiously after watching one of your earlier videos, the one where you do a ridiculous number and manage to keep count, ...and yeah, it permeates into everything, the strength I've built, and it adds up day to day.
So cool to hear, Ebby! So happy the content has been helpful! Keep it up, and keep me posted.
Sometimes I hold my squats while watching videos or listening to a podcast. It’s a good way to get in my squatting time. Spreading out the time throughout the day really adds up.
Exactly, Mario! I do something very similar.
Can’t forget the fundamentals/basics. Good video. Appreciate the content.
Exactly right, T Boz! I appreciate the support!
I just did three sets of 50-60 reps of bodyweight squats this morning. Legs were on fire 🔥
a few months ago i used to do like 200 squats, is that normal?
@@quixote5986 in a set? No that's above average fitness.
Just starting. I topped out with 2 sets of 25. Haven't exercised for years. I gotta a ways to go.
@@Warvvolf Good job!
@@quixote5986 pretty normal if u have trained moderately ur whole life
I'm a U.S. citizen, born and raised. I was hired to see the finishing touches to an offshore drilling rig in Singapore where there were hundreds of Indonesians working on the rig. These guys lived in that squat position all day long and looked just as comfortable in that squat as us from the U.S. look in our couches. These guys walk up to each other squat down and talk, have lunch or smoke breaks in the squat and when they work it's in the squat position. It was a mindblowing thing to see.
You have really helped me shape the way I workout man. You are knowledgeable about everything you speak on, your form is impeccable and it’s obvious you will be performing these exercises and possess this athleticism for YEARS to come. My parents are both in their mid-late 60s and working out, being active daily. To be able to move this way when we are older is the ultimate goal here. You are helping so many people achieve this goal my dude. I am 29 years old and have never been in such great shape. I’ve been a professional dancer for 10+ years, but working out was never in my daily activities because I was already dancing so much that I felt like I didn’t need to workout… Goodness, I was so wrong. Thank you for helping me get into the best shape of my life and I look forward to the rest of this journey as I am still only in the beginning.
Dylan! This is so kind, brother! Thank you so much. These nice comments mean a lot.
Keep at it, Dylan, and all the best to you and your family! Keep me posted on your journey.
@@Kboges You’re welcome brother! I really appreciate you! I will definitely keep ya posted on the journey. Always uploading bits of my workouts on my page!
k boges your channel is a blessing to youtube, please keep making your awesome content
That means a lot, Aljosa! Thank you🙏
Clean, clear. Concise information. Right on man
Thank you, Double Nickels!
It's nice to see your channel gaining more and more popularity like that. Keep up the good work man
Thank you, Adnan! I appreciate the support!
I try to do everything You tell this 64 year Old Body to Do ! Love Your direction !
There is so much going on in the hips knees and ankles and the squat is such a key tool to activate and calibrate these areas.
Exactly, Andrew. Great way to put it.
Enjoy your post very much, real and truthful. And no gimmicks, you stand out from all the rest.
Thank you very much! That's very kind.
It's essential for your heart health as well. Deep breathing and squats circulate your blood flow round your body and strengthen your heart. Your legs and spine are the first things that age.
Shout out to you for sharing so much information on body weight squats and pull ups. My strength and mobility has been crazy to the point where I feel like a human rubber band lol
Jaret! So good to hear! Keep at it and thank you for the support!
I find combining the high rep body weight squat with lots of cossack squats feels really good for my body. I feel springy like an elastic after a couple hundred and ready for anything
Yeah I think this is a really great way to go. Those two exercises cover so much is in terms of lower body mobility. Spot on!
what are u doing for springy feeling??
Like your videos mate. Currently the only fitness channel I watch now
Wow! That is an enormous compliment and I truly appreciate that! I will keep trying to make content worth watching.🙏
James, wouldn't expect you here. You could do an update video. :)
@@djVania08 I should do soon mate 👍
@@HealthRecovery Would appreciate that. Are you still on Skype sometimes or not much?
every time you upload a new video I also can't avoid to think that among all the precious info, tips etc, you're also contributing to shape the so called "fitness world" in a much more meaningful way for future generations
Alessandro! Il mio amico! Grazie!
I appreciate that so much, brother! Incredibly kind words. I hope all is well on your island paradise!
@@Kboges all good and bright brother :)
UR CHANNEL EMBODIES HUMBLENESS!!!
Thannk you, thank you and thank you. For getting straight to the point. No fillers!!! Again, thank you.
It's my pleasure! Thanks for watching.
This is really a great channel. I’m 60 and looking to maintain the healthiest quality of life in what I’d consider the 4th quarter of the game.
Thanks, Johnny! I appreciate the support.
Great channel man keep up the great content I appreciate it. I'm 35 and have spent my adult life being the crap out of my body. Taking a step back and focusing on the fundamentals of movement has helped me recover a lot. I use your videos for myself and to teach my kids do they don't have to recover later in life they are starting with good habits. Your content has made a difference for me thank you.
I do random sets of 20-30 bodyweight squats throughout the day when at home, just for maintenance. But what really toned up my legs - especially the vastus medialis area - was Bulgarian split squats, of which I'll do sets of 3 x 15-20 with a 15kg plate held to my chest. Not going for hypertrophy, but just trying to stay fit and functional.
I wish I started weighed Bulgarian split squats sooner, they feel soo good
@@williamboshi1855 Yeah they took me a while to get the hang of. Slow and controlled is the way. They do feel amazing don't they.
How many days a week should I train my legs (I have really skinny legs 😢)
@@bjornulfr7770 I would say 3-4 times per week. Squats, lunges and Bulg. Squats will definitely help. And calf raises with a weight belt.
@@goodyeoman4534 thx man I really appreciated
i followed along with your squats for this video when i saw it in my feed. more squats than i expected to do over the last 3 mins, thanks for the reminder :)
Heck yeah! Well done!
I had an Osgood-Schlatter disease at the age of 13, so I was forced to forget about squats for a long time.
Then at 20 I started attending a gym and doing squats with a bar and got the arthrosis of hip joints.
now I'm almost 28 and my legs are pretty weak.
Your advice about horse standings helped me a lot, it feels quite a good exercise without the risk of getting injured.
I guess now I'll start doing squats again with the knowledge I got directly to avoid childhood mistakes I did which brought injuries.
Thanks for your channel, it brings good theory and inspiration to do work on my body
Sorry to hear about your struggle, Anton. Just do what you can, get the advice of a good PT, and keep it up!
Keep me posted on how things go.
Makes absolut sense. As always. Thanks for your trues. It is necessary to expose als the BS (lies and traps) in the fitness industry.
Another well spoken video. I was doing body weight squats beside my desk when this popped on my feed.
Hahaha so good to hear!
Thanks for the kind words!
Growing up in a remote village in the Middle East, we didn’t have “western toilets” as we called them. You had to squat down to do your business. Kids were potty trained this way. When I came to America and found that some of my friends who grew up here couldn’t deep squat and stay in that rested position, it blew my mind. I had always taken the move for granted until I saw how inflexibility in the hips and ankles impeded my friends from doing the move.
500 today, heavy loaded tomorrow, yes Sir Squat are and will keep being done. Thanks for the great content.
Get after it, Sylvain!💪
This is actually one of your few videos where I can see you squat in real time. Very interesting to see how slow and controled you squat! Much slower then most influencers, or myself, I see doing bodyweight squats.
This guy possesses incomparable verbal lucidity. New Sub!
I really appreciate your videos. Great content! I do full body bodyweight training 3X a week. I was doing just BW squats and single leg calf raises for legs. Started alternating between BW squats and single leg Bulgarian squats for variety. 3 or 4 sets per leg of Bulgarian squats torches my legs to the point that I need to go back to BW squats the next workout. Love your simple, easy to understand videos and training protocol. These have made a big change in my overall fitness. A nice change from so many of the “7 secret exercises for steel cord forearms” that are all over RUclips.
It's a resting position.... Basic level of physiological ability....
Thank you for your wonderfully simple, but comprehensive explanation
this is a compelling video; i will start doing these. thank you.
Good to hear!
My consistency with leg days has been shown to be positively correlated with the rate of K boges squat videos
Note on "Assisted Squats using Heavy Duty Dipping Bar Stand": Great videos, guys. For people who are really out of shape, fat or obese, and/or past 50 (and haven't exercised regularly in years), and hence have weak knees, I suggest you purchase a "dipping bar" and do squats as you simultaneously hold onto the dipping bar. This will relieve stress on your knees and provide a total body workout: your triceps, biceps, chest, back muscles, gluts (buttocks muscles), and legs (hamstrings, thighs, calves), receive a workout simultaneously. I went from not being able to do 1 squat (I'm 61 years old, 5'11" tall, 215 pounds) to being able to do 8 sets of 50 "Assisted Squats" (that is, doing squats while doing dips, so not all of the pressure is on the knees or shoulders -- your bodyweight will be exercised by both your legs and arms simultaneously, building your muscles in both your upper and lower body). In order not to overstretch my shoulders, since I am only 5'11", I bought two bricks that measure 10" long, 4" wide, 3" height & wrapped each brick first in aluminum foil paper, then wrapped each brick in heavy duty packaging tape, so that the aluminum foil isn't destroyed by one's feet while doing dips). When I do the dips, I stand on top of the two bricks with my feet shoulder-length apart. As I watch Kpop and Jpop music from my RUclips playlists at Gillove189 (my RUclips channel), I do whatever sets my body tells me I can do that day, paying attention to "listen to my knees and shoulders and wrists" so I do not hurt my body. I started by doing squats every other day to give my body a chance to heal in between "Assisted Squat Days": that is, 3 sets of 10 for two weeks, then 3 sets of 20 for two weeks, then 3 sets of 30 for two weeks, then 4 sets of 30, then 5 sets of 30, then 4 sets of 50. I did 8 sets of 50 yesterday. I rest 1 minute in between each set, but not more than that or my body will get "cold". When you are older and/or out of shape and/or fat/obese, a "cold body" is a body prone to injury. I also keep a glass of water nearby so I can take a sip to wet my mouth after a couple of reps. Don't want to be thirsty as your exercise. Do these "Assisted Squat Digs" half an hour BEFORE eating OR 3 hours AFTER eating. I find doing these exercises sooner than 3 hours (or at least 2.5 hours) made me feel sick/nausea because I could feel the food climbing into my throat -- just a metaphor, but something wasn't right with exercising too soon after eating). Also, don't do these just before sleeping or you might feel too charged up to sleep. To prevent insomnia, do them at least 2 to 3 hours before you sleep. Oh, before I do any sets of "Assisted Squats and Dips" I carefully stretch my shoulders and back doing stretches as I lay on my side in bed (so as not to load the muscles I am stretching, but let gravity and arm motions gently do the stretching). This will ensure you do not hurt your shoulders as your body lowers when you are doing the squat. If you are shorter than 5'11" you might need bricks that have more height than 3". Just FYI.
I always had lower back/ left knee problems due to my left leg being shorter. Squats really changed my ability to move, everything feels so much more comfortable doing. Even Basic movements to heavy lifting. I could never live whit out Squats they really fixed my problem which I had for years. It can be so simple.
Your channel is very straightforward and informative. Earned my sub brother 🙌🏾
Thank you, P. Y. I appreciate the support 🙏
Stopped squatting before and after runs and soon after strained my hamstring which took almost two months to feel right again. Going forward, I'll always prioritize full stretch warm up and cool down including deep squats.
I hope with all this tremendous information people gain a new perspective about how they wish to age
I hope so too
I've been back at the office two days a week which has been annoying for my training. But on lower day I go to the changing room throughout the day and do a set of 20 squats to warm up, then a hard set of sissy squats as my hard set, keeps the rep range to 8-12 for my hard sets.
Then a set of weighted squats in the morning and another in the evening. Totally inspired by your methods my friend.
Hey Marcus! That sounds like a solid plan. Sissy squats are amazing. Let me know how this goes for you.
I hope all is well with the family!
@@Kboges love me some sissy squats haha. So simple but so hard.
All good here man, hope things are going well with you
Thx a lot for ur videos! I’m 65 and doing squats is more and more complicated because of arthritis. But I keep on doing it. Cheers from Paris France 🇫🇷 !
Thanks, Franck! Just do what you can and look into the horse stance. A lot of people with cranky knees find isometrics very useful.
Very inspiring Master class. Thank you
Very kind of you. Thank you!
New favourite channel.
I really appreciate that! Thank you so much!
I've been distance running for over 30 years. Ironically I lost the ability to squat. I have started squatting again over the past 2 months and now make it a priority BEFORE my morning run. Chairs have made us lazy. We use to sit in the squat positions for hours-at least our ancestors did. We must get back to this as a normal resting position.
100% this!
Spot on, tritosac! Thank you for sharing this.
Your content is incredibly high quality
Thank you, doron!
Excellent and important video and awareness, thank you!
Great way to explain this! You are right, this is essential to are daily life!
Thanks, James!🙏
51 and former weightlifter here. I’m just getting back into it after the pandemic and have had lower back pain due to working remotely. Started incorporating this in the morning. Boy am i sore! Lol
This gentleman is a champion of bodyweight training!!!
djj! You are too kind, dude!
Your form is always an inspiration
Thanks, Mike! I appreciate that!
Underrated channel...
Thank you!
Your content is so good
Thanks! I really appreciate that!🙏
Amazing video!!
Thank you!🙏
Wednesday & Saturday(Legday)
Bodyweight Squats:
3 sets × 50 reps,
Calf raise:
3×30 slowreps
I love bodyweight squats, reverse lunges, and bulgarian split squats. And I have also found that adding bands appears to be a relatively safe, economical, and highly portable way to place additional load on the squat. I take a 40-180lb heavy band, stand on it, squat down and loop the band over my shoulders in front of my chest (somewhat similar position to a front barbell squat) and stand up from there. It's a more upright position relative to the barbell back squat, which helps me avoid low back pain. So I get the benefit and relative safety of bands and I get to externally load the squat if I so choose. The interesting thing about the band is that the level of resistance increases as you move upwards, which appears to match the strength of your muscles as you move upwards.
Kyle thank you for another great video!
Geoff, it was my pleasure! Thanks for the support, brother!
I do 100 a day 5 days out of the week when I workout in sets of 10 of course. I do each set variating from the first being free weight and then the next with 10 pounds. I've been doing this for almost a year now and I definitely need to switch it up. It's way to easy now maybe I should do 20 in a row from now on or shoot for a 100 straight
I think that is an incredible practice. Keep it up!
@@Kboges thank you!
this is awesome man
Do 100 straight
@@ChanceBerryman bet
I did squats throughout this whole video. Made me get up out of my chair. Thank you!
YES! Nice work, Leon!
fact, lets go, just do it, so be it, whatever is our favorite suffering
Another spot on video
Thank you, Johnny!
Just rest in deep squat watching this amazing video!
YES! You did it right! Well done, Artyom.
2:13 that was a life lesson. Thank you
Glad it resonated with you, Wolf!
When I first started a couple of months ago, I could not keep my heels on the ground. I am able to do that now, but, still feel as I have to lean my torso forward to compensate for the imbalance (I would fall backwards otherwise). Also, I can not sit in the resting position without my heels up. Lack of strength, I suppose. I suffer from severe knee pain when I try to remain squatted, and, have had multiple disc issues in the past (L4-L5, L5-S1). Should I focus more on keeping my torso straight in the squat (allowing my heels to come off the ground keeps my back straighter) and eventually hope repetition adds the strength needed, or, keep my heels grounded and work on my torso? Essentially...I'm concerned my form is going to do more harm than good and I'm not sure which road to take. to improve it. TY for all of you do in the community and on your channel.
Your heels come up because of lack of dorsiflexion most likely
Could be dorsi-flexion and could also be a lack of hip mobility. I have suffered with herniated discs but I practice deep squatting all the time. Place a hard book or two under your heels, it will allow you to deep squat and keep the back straighter. Work on your hip mobility and dorsi-flexion and spend plenty of time in the squatting position, maybe spend a minute down there and work up to ten. Over time you can alter the heel support as you gain strength and flexibility.
Burpees, push ups, squats, lunges, pull ups, muscle ups daily💪🏾💪🏾. I’m 46 and I’ve never felt and looked better.
That's exactly it!
Needed this for inspiration
Glad it found you
Amazing how it works on most of your body 😮
I do 5 sets of 20 reps monday till friday and i am really surprised of the results
Just one person's opinion, but squatting became "doable" for me when I found the goblet squat. I always hurt my back with barbell back squats, but simply moving the weight to the front in the goblet hold changes the angle of my body because of the shift in center of gravity and I can now go calf to hamstring with my butt inches from the deck with ease and no pain.
SPOT ON! Great point with this.
I agree. If I goblet I can go all the way down...I can't bodyweight squat unless I have my heels lifted.
Exactly i only do goblet squats now
You also get the added bonus of the centre of gravity shifting forwards, which allows you to squat deeper with feet flat to the ground without falling backwards.
True. It’s probably also why Kyle puts his arms out front in the lower part of the squat - keeps the center of mass forward.
You post great information!
Thank you!
@@Kboges please make a video on getting the lower chest into shape, using push ups and the parallel bar.
Thanks. I needed that.
Happy it found you, Tim!
Is it not too much wear and tear on the joints, ligaments and tendons and especially the hip socket and jont, to do high rep squats, for example 100 reps of a squat movement ot just basic bodyweight or weight vest squats, kettlebell squats every other day or every day? And in addition to the squats coming later in the workout? Assumed recovery is on point. How often do you personally squat and how much volume, sets, reps, frequency? Thanks
interesting question, would love to hear his thoughts
I’m no expert, but my understanding is that our bodies can adapt. And if introduces gradually over time, your body will recover faster from higher intensity and frequency.
For some it might be, but in general I would say no. Squats move the hips, ankles, and knees through healthy anatomical ranges of motion with pretty modest loads. Cycling does very similar things, and hiking does as well. If you look at general back ground levels of activity among people who don't have access to a lot of modern technology, we see things like 10-20k steps per day. That is a lot of movement across ankles, knees, and hips. Certainly the ROM isn't as large for most of these movements, but I don't see why moving through more ROM, provided it's a normal anatomical function of a joint, would be disproportionally detrimental to a joint. Now... all this changes if you have an injury or anatomical variation that makes a movement detrimental.
@@Kboges where can I learn how to squat properly with the correct technique? Here on RUclips are endless tutorials with different suggestions regarding execution, positioning etc.?
@@andrewrobinson7472 yes, life has an ability to gradually adapt to the circumstances it is being exposed to...100 reps is too much for someone who's never done any, and too little for someone who's been doing hundreds of them erryday.
Amazing content. Hope you are doing well Kyle.
High rep body weight squats are no joke. The first several times I did a 30 down squat workout, my legs were sore for days. That workout still hits hard
Absolutely! 30 down is SAVAGE!
I am always surprised when I do Bulgarian squats with no weight, how sore I am...
I propose a compulsory squatting mandate at both the federal & state level. The ROI for our society would be incalculable. Zero cost, all benefit.
Exceptionally good point😂
@@Kboges We could start with a pilot program by ways of a fees and infractions system such as:
200 squats admission fee JUST to walk into Dunkin' Donuts.
360 squats fee to walk into Burger King. Add an extra 140 if planning to have dessert.
State Trooper pulled you over for driving like a maniac? 300 squats right on the spot. That'll calm your tits down and ease your lead foot for the rest of the day.
Obviously we'd need more broad, complex systems but it's a decent start.
Thank you for this. I am trying to get my squat back.
Powerful video 👌
As I am recovering from a Rotator Cuff Surgery, I have worked up to 625 Squats in 13 Min. I listen to some of my Favorite Jams and do AMRAP, trying to do more work in less time(before the 13 Min. Tune ends).
Wow! Savage! Keep it up. That is some serious conditioning. well done💪
20 reps here, 15 reps there, another 20 here. Even a "busy" person can get stronger throughout the day.
Problem is, many don't have the drive or are easily embarrassed someone will make fun of them. Just do what you have to and walk tall. 😎
Great info there. 3 months back when I started squats just doing 30 would take the life out of me. Now I can do 80 to 100 incorporated with leg raises and boxing jabs and hooks in between. Breathing pattern is also quite important. I learnt that breathing in while squatting down and breathing out when standing back up helps maintain the energy flow. The same goes for push ups. The gain here is that I don't feel fatigued anymore when walking a long distance or climbing stairs. It'd be nice if you could show other variation of squats as the primary form is quite boring to tbh 😆
Nice work!!! 🏆
Good job! Some cool variations are pistol squats - one legged squats are killer!
You can try prisoner squats (facing a wall to keep you honest), goblet squats, and weighted squats. I agree it would be fun to see videos here of these variations!
Thanks for tips fellas... The prisoner squat and the pistol are next up on the list 😆
I was just casually scrolling todays RUclips feed on my phone and then immediately dropped everything and commenced to doing my squats as I came across this.
That's the way to do ti! Well done!
@@Kboges I've always strived to "do ti", and to "do ti" well. So thanks! ;)
Bodyweight overhead squats are the best for mobility and strength. It's also a great exercise to warm up with.
I agree! Killer mobility drill!
At first your sets of high rep squats felt like a chore to me because I never liked high reps. Now I really enjoy my quick sets of 60 and the gradual addition of more is really fun and healthy.
Totally! I find them pretty meditative. Just take your time and get them in.
As someone who grew up in Asia, it always amazed me when western tourists would show up and not be able to squat like normal people do all over Asia. It blew everyone's minds. People used to ask me to translate questions like "What happened to him? Did he get injured or something?" and usually the westerner would say things like "oh I could do it when I was a kid but not anymore." Funnily enough, I never get asked to translate that anymore. There's been a lot of tourism in my country for decades now, so people just expect westeners to not be able to squat. It probably contributes to the perception that westerners just age faster.
Yeah I definitely think there is something to this. It’s very interesting how losing the ability to squat is pretty much standard in western cultures. It’s not a good thing.
I thought I lived an unusually unhealthy lifestyle, sitting on my ass all day for decades, only just now finally getting around to doing it better. But I can not imagine losing control over my body in such a fundamental way, and it boggles my mind that it's possible and happens to people before turning 80. This is like not being able to pee anymore.
The squat builds and maintains mobility, strength, and cardio. These three things are HIGHLY correlated with aging gracefully. Is there any reason you shouldn't be squatting in some form?
You said this incredibly well.
Our prayer includes a ton of mobility work inherently as a part of it so a full bottom to the ground squat is easy for me 😁
I use a squat toilet which helps training in holding the mobility as well, plus it's much much better for your entire digestive system
That's amazing! Built in mobility work!🙏
Exactly!
Yes pooping in Indian style (P.S the squating style) is the best way to poop Handsdown
Agree strongly, I picked up squatting from SADGURU and isha. Feels empowering!
Good to hear, Philip! Just keep at it.
Isometric holds don't translate to corporations making money, however, there is amazing lost knowledge out there on how beneficial it is. I would love to hear about your research/knowledge on Isometrics. I've heard its been a game changer in strength/joint health/ mobility, for many ppl.