Squat to a depth which is repeatable and doesn't cause too much spinal movement (more of an efficiency issue than increased injury risk). Train it more than 2x a week, because good practice makes near perfect. Your form doesn't have to be textbooky from the get go. Don't bind yourself to a technique standard (i.e if you can't squat to parallel or below, it's not the end of the world that requires resets/deloads/5 hrs of stretching).
My advice is to get good at body weight squats and then squats with a kettlebell to improve your mobility and coordination before you start squatting barbells
@@CraftingStudios1337 The best way to get better at barbell squat variations is to squat with a barbell. The "poor mobility and lack of coordination" you see in newbies is completely normal and gets better as the body adapts. The bottom line is, the adaptive response you receive for barbell squats from doing barbell squats is more than from doing kettlebell squats, or other variations for that matter.
@@AhmedKhan49 i disagree and my thinking is, if you start with bad form, you're going to get stronger in that particular form. It won't correct itself. Eventually you get to a heavy enough weight and Boom, injury. On the flip side, you lose the ego(wanting to look stronger than they are), put on the baby weight and correct that form while it's still easier to do so
Been doing this wrong the whole time...and I'm really into form that's what I care about, because once you get the form down then focus on breathing and rest will be routine
Gotta remember though everybody is built differently, people with longer legs, or wider hips, or what have you all need to perform this with their own physical forms. Where your own level of movement feels comfortable is where you should be going, that's that. Only advice I feel is a godsend would be keep your damn back straight
True but keep it mind his grip form was in the right placement he also. Your toes do need to point a little and his chest with his hip was aligned together. This what anyone should do when squatting
@@noobmaster2550 it’s not your legs it’s your ankle mobility point out more and feel free to open your groin area more you should be able to go further down lower the weight a ton practice this
@@Slimehardtshawty You can hinge at the hip but don't let your spine bend under load. Practice lots with lighter weight to get the movement down before progressing, remember that you're not competing against anyone except yesterday's self
No it isn't, some of the world's best powerlifters squat with a not straight bar path, and there has never been any study proving that the bar path should be straight when squatting
@@guigzb8449 I get what you're saying but the goal of squatting is to maximize the total upward force to get the most out of the movement. Not going on a straight path will not make it easier. But the thing is the elite lifters you're talking about are using such heavyweights that it's almost impossible to do a perfect squat. So basically what I'm tryna say is a straight path is the most efficient to squat in.
@@questionmarcus168 Someone actually did a biomechanical analysis, and a perfect barbell squat is still not going to be completely straight. When you're standing up with the weight, the barbell, your body's center of mass and your feet are all aligned. But as you go down, your body's center of mass shifts towards your butt, forcing you to move the barbell ever so slightly forward or else you'd fall back.
Same. I get shoulder pain if i go heavy and use narrow grip. I squat high bar with wide grip, but most people suggest narrow grip when squatting high bar...
@@IWantToStayAtYourHouse i dont understand why people suggest different grips when doing squats. Either narrow or wider grip is for balancing the weight. Plus, lower body is working when doing squats not the positioning of the hands.
@@bogdancociurca7856 they're 'skinny' but half the people in these shorts call him not natty. This sort of physique is healthy and can be maintained long term, not the 30 inch round legs that are injected with tren everyday
I like it, they might now know everything there is to know but this indicates that "everyone" actually cares about their fitness and is thinking constantly on how to improve on many levels 👍
For those of you with anterior pelvic tilt,lumbordosis, or any situation where you are compromised because of weak glutes,core, or etc you want to squeeze and contract your glutes while keeping your core tight and make tension into the ground with firmly planted feet whilst screwing them outward. Try with air squats first to practice
I tried squatting with just the bar for the first time yesterday. I felt like a complete moron. I also did my first deadlift (with 20 pounds lol) which felt much more correct, form wise. I’m glad I found this video bc I want to learn how to squat correctly.
@@contrlla I know I’m late but improve you mobility.. there’s no way around it. I mean you could get lifting shoes with a heel.. but also work on your ankle mobility
I recommend everyone to not rely on "educational" short videos kept short not for the benefit of the viewer but the uploader. Follow the advice of someone who has achieved what you want to achieve or more.
Good advice but what ive learnt from squatting is that some people tend to have wide or narrower squatting power. I point my toes out but still squat narrow as that is what feels more comfortable for me. Take what he says and adapt to fit what feels good for you :)
Actually, the bar path does not have to be perfectly straight down since the barbell isn’t the only weight, you are also lifting yourself. when your hips go back, the barbell can go forward to keep perfect balance
Hey max, would you recommend a waist belt when doing squats? Everything feels great when I squat but sometimes my lower back gets a slight ache after. I’ve noticed it more on the seated presses and certain machines. Would you advocate actual squats vs smith vs machine presses? Any info would be awesome bro! I love your content and man you tear it up.
I'm glad I'm doing it right. Idk about having your butt square with your knees though because that's more a box squat and I believe in ass to grass which is what you basically did. I went from struggling to squat 130 5 times to being able to rep 170 5 times in 3 sets easy in just slightly under 2 months. (Probably because I was one in shape). Gonna try 180 next leg day. Listen to him though, form is everything!!!
One can’t emphasize the breathing enough. That breath, brace and tight core before you descend are critical to a good squat and moving weight confidently.
It’s important to note goals too. For someone focusing on Olympic lifting or just hyper trophy this is good advice but for someone focusing on powerlifting and increasing 1 rep maxes this is usually not going to be the optimal way to swuat
Any advice on where to start? Been going gym about 2 months, only done Squats couple times, what weight should I start? I'm 189 pounds 5ft 7 if that helps
As a beginner I can do 80kgs at 70kg bodyweight I think I could do that but make sure to warm up properly before you do that. Use belts until you could do it without them. If you have knee pain do some hamstring curls before you squat.
Im a newbie at barbell squats. I find the hand and shoulder position really uncomfortable and tight. Do you get used to the position the more you squat or do you perform other movements to strengthen the shoulders and back?
A lifting belt. That protects your lower back right ? Does that mean you need to do separate exercises to strengthen the lower back and should you wear one while lifting furniture 😁.? Genuine question.
my old jacked PE teacher told me not to squat with your toes pointing outwards as it caused him to walk like a penguin with his foot pointing outwards when walking
I am very ignorant to this, I had a buddy try to teach me how to squat a few years ago and he insisted I keep my feet parallel, and I couldn’t do it because my feet naturally kind of lean out and I’m a little bowlegged. Does it change where it targets if your feet are parallel or if your feet are a little bit out?
I always get pain on that “shelf” you’re supposed to make with your shoulders. That pain sometimes prevents me from going heavier. Guess I’m doing that wrong. Going to try again next leg session.
@@Clouddark23 also try to look up some video's on the 'high bar squat' and 'low bar squat'. Because of my shoulder mobility I can only do the Low bar version, but its the most comfortable for me. PS. The guy in the video is doing a high bar squat.
If you want an easy way to have the weight hit your quads, keep your knees behind I your toes. And if your lifting heavy weights if your knees go over your toes you can do extremely serious damage to your meniscus, a little bone in your knee. I’ve seen countless athletes have their season’s shot dead cause of that.
I feel so stupid doing squats because I know I'm doing it wrong. It looks like I'm trying to twerk or something lol
Might want to work on your hip and ankle flexibility/mobility as this allows for more range of motion and more comfortable squats
Squat to a depth which is repeatable and doesn't cause too much spinal movement (more of an efficiency issue than increased injury risk). Train it more than 2x a week, because good practice makes near perfect. Your form doesn't have to be textbooky from the get go. Don't bind yourself to a technique standard (i.e if you can't squat to parallel or below, it's not the end of the world that requires resets/deloads/5 hrs of stretching).
My advice is to get good at body weight squats and then squats with a kettlebell to improve your mobility and coordination before you start squatting barbells
@@CraftingStudios1337 The best way to get better at barbell squat variations is to squat with a barbell. The "poor mobility and lack of coordination" you see in newbies is completely normal and gets better as the body adapts.
The bottom line is, the adaptive response you receive for barbell squats from doing barbell squats is more than from doing kettlebell squats, or other variations for that matter.
@@AhmedKhan49 i disagree and my thinking is, if you start with bad form, you're going to get stronger in that particular form. It won't correct itself. Eventually you get to a heavy enough weight and Boom, injury.
On the flip side, you lose the ego(wanting to look stronger than they are), put on the baby weight and correct that form while it's still easier to do so
I’m literally at the gym searching something like this💀💀💀
Lol it be like that I do that a lot
It’s allways a last min thing
Saaammere
I always do that after being halfway through my sets just to make sure I'm doing everything perfect lol
Good🎉
Been doing this wrong the whole time...and I'm really into form that's what I care about, because once you get the form down then focus on breathing and rest will be routine
I agree. I could only bench like 65, i got my form right and ive been seeing progress ever since
Not everybody should squat the Same, just do it how it feels Best for your body
@@simonkuhn8266 exactly what works for some doesn't work for others
@@simonkuhn8266 But their should still be a base. Like going parallel, and keeping your feet at shoulder width at least, and yk, not bending ur back.
@@juicymuscprod9624 foot position is dependent on your body type
Gotta remember though everybody is built differently, people with longer legs, or wider hips, or what have you all need to perform this with their own physical forms. Where your own level of movement feels comfortable is where you should be going, that's that. Only advice I feel is a godsend would be keep your damn back straight
True but keep it mind his grip form was in the right placement he also. Your toes do need to point a little and his chest with his hip was aligned together. This what anyone should do when squatting
I can't go very far down because of my legs
@@noobmaster2550 it’s not your legs it’s your ankle mobility point out more and feel free to open your groin area more you should be able to go further down lower the weight a ton practice this
No, the movement stays the same for everyone, if you have short legs, long legs or short torso whatever it doesn’t matter. (Except stance)
@@Slimehardtshawty You can hinge at the hip but don't let your spine bend under load. Practice lots with lighter weight to get the movement down before progressing, remember that you're not competing against anyone except yesterday's self
A perfect squat is when the bar moves in a straight line
No it isn't, some of the world's best powerlifters squat with a not straight bar path, and there has never been any study proving that the bar path should be straight when squatting
@@guigzb8449 I get what you're saying but the goal of squatting is to maximize the total upward force to get the most out of the movement. Not going on a straight path will not make it easier. But the thing is the elite lifters you're talking about are using such heavyweights that it's almost impossible to do a perfect squat. So basically what I'm tryna say is a straight path is the most efficient to squat in.
That’s what perpendicular to the ground works
@@questionmarcus168 you're completely right
@@questionmarcus168 Someone actually did a biomechanical analysis, and a perfect barbell squat is still not going to be completely straight.
When you're standing up with the weight, the barbell, your body's center of mass and your feet are all aligned.
But as you go down, your body's center of mass shifts towards your butt, forcing you to move the barbell ever so slightly forward or else you'd fall back.
I like gripping more wide when I get heavier.
Same. I get shoulder pain if i go heavy and use narrow grip. I squat high bar with wide grip, but most people suggest narrow grip when squatting high bar...
Same
It gives me more balance
Ya me to, i do a wider grip with any weight. Makes me have more control I feel like
@@IWantToStayAtYourHouse i dont understand why people suggest different grips when doing squats. Either narrow or wider grip is for balancing the weight. Plus, lower body is working when doing squats not the positioning of the hands.
Thank you so much for this video! Today was my leg day so before I practiced squatting with the proper form you demonstrated. It helped a lot 💪
I need legs like those
Bruh they are skinny
@@bogdancociurca7856 they're 'skinny' but half the people in these shorts call him not natty. This sort of physique is healthy and can be maintained long term, not the 30 inch round legs that are injected with tren everyday
Then do what he does.
@@bogdancociurca7856 no one agrees, hahahahahahaha
@@ENZOxDV9 I know your calfs should be equal to bicep size right
Everyone is a fitness expert nowdays
I like it, they might now know everything there is to know but this indicates that "everyone" actually cares about their fitness and is thinking constantly on how to improve on many levels 👍
Right ? I’m pretty jacked maybe I should start shilling some bullshit fitness videos . . Seems to be a lucrative business lmfao
Don't need to an expert to give a quick run down of basic squat technique
especially 14 y/o tiktokers
Hip anatomy varies for everyone. Stance width and toe angle depends on what feels comfortable for the individual.
For those of you with anterior pelvic tilt,lumbordosis, or any situation where you are compromised because of weak glutes,core, or etc you want to squeeze and contract your glutes while keeping your core tight and make tension into the ground with firmly planted feet whilst screwing them outward.
Try with air squats first to practice
I tried squatting with just the bar for the first time yesterday. I felt like a complete moron. I also did my first deadlift (with 20 pounds lol) which felt much more correct, form wise. I’m glad I found this video bc I want to learn how to squat correctly.
Very good demonstration and explanation 👏 Congrats!
Bro this made it so much easier for me to hold the barbell on my back without ruining my lower back and experiencing pain in my shoulders
I know nobody cares but today is the first day I actually saw definition in my legs
There's no perfect squat form, different people have different forms on squats depending on their body proportions.
I always end up lifting my heels off the ground when I go down. Any tips?
@@contrlla use a wider stance
@@contrlla if you do a front squat, try doing a back squat
@@contrlla Focus on distributing the weight evenly across your feet.
@@contrlla I know I’m late but improve you mobility.. there’s no way around it. I mean you could get lifting shoes with a heel.. but also work on your ankle mobility
You made so much progress from then to now.
This was super helpful bro. Quick and efficient!!!!!
This was simple and helpful. Ty
Thank you ❤
What about holding you breath thing?. Could you make a short video on what exercises you should hold your breath and when not to?
You should try to push your abdomen out on the side while squatting. Inhale and hold while going down and exhale while going up.
I recommend everyone to not rely on "educational" short videos kept short not for the benefit of the viewer but the uploader. Follow the advice of someone who has achieved what you want to achieve or more.
He’s not wrong tho.
Good general advice though. Do your research essentially
Okay so, then what’s your advise? Is he wrong?
@@ElTiano21 you missed the point
@@immersiveparadox he's wrong. He's good on the way down. But terrible form on going up.
That basement setup is legit!
Thankyou bro, life saver
Good advice but what ive learnt from squatting is that some people tend to have wide or narrower squatting power. I point my toes out but still squat narrow as that is what feels more comfortable for me. Take what he says and adapt to fit what feels good for you :)
You make it looks so easy 😭😭
Oh I've been doing it from the front silly me.
Nice legs im almost at that level myself takes alot of work you have my respect
BRO I CANNOT KEEP MY TORSO FROM GOING PARALLEL TO THE GROUND
Stance width determined by comfort and whether or not the barbell is in front of midfoot
Also for anyone here do not lock out your knees at the top of your squat always keep a slight bend when doing weights
Why?
That's not true
Actually, the bar path does not have to be perfectly straight down since the barbell isn’t the only weight, you are also lifting yourself. when your hips go back, the barbell can go forward to keep perfect balance
thanks bro!
Thank you for this
Dude got a whole couch and gym down there I’d never leave
Excellent
If you can't get down but your heels on two tiny weights. This will help you get down further and help with better form
You deserve more subcribers and viewers
Thanks bro!
Yeah
Good work. Impressive
Hey max, would you recommend a waist belt when doing squats? Everything feels great when I squat but sometimes my lower back gets a slight ache after. I’ve noticed it more on the seated presses and certain machines. Would you advocate actual squats vs smith vs machine presses? Any info would be awesome bro! I love your content and man you tear it up.
Mr.never skip leg day 🔥
Side bar: dude strong asf 😅😂
Remember to find what foot width feels best for you first
I'm glad I'm doing it right. Idk about having your butt square with your knees though because that's more a box squat and I believe in ass to grass which is what you basically did. I went from struggling to squat 130 5 times to being able to rep 170 5 times in 3 sets easy in just slightly under 2 months. (Probably because I was one in shape). Gonna try 180 next leg day. Listen to him though, form is everything!!!
Idk how people go bare bar on the back. It kills me.
I like the bar because it feels like it is connected to me
Your traps will grow, trust me.
@@natty1 how? The bar literally crushes my muscles lol
@@shifter1089 lol ya the first time I was bar squatting it hurt too much and I kept giving up and reverting back to dumbbells. Stay persistent.
@@natty1 well thing is I can squat. I just use a bar bad. Is that a no no?
I can hear the song going in background 😃
step 1: grow monster quads
Bar path should stay over feet, dont forget importance of core bracing
bro has a squat machine in the living room 🤣🤣🤣
Thank you it hurt my shoulders when I tried to do it for the first time a month ago
One can’t emphasize the breathing enough. That breath, brace and tight core before you descend are critical to a good squat and moving weight confidently.
Bro. Killer legs.
How much weight u lift this??
Does both your feet need to be parallel and pointing forward while doing squats?
Is there a difference between a wide hand grip & a narrow one? I almost always have a wide grip. Now I want to try this.
Thanks for the advice. But the way you breath in😂
Ayyyy got those same shoes
I feel dizzy when I do this, what is your advise to avoid dizzy please I hope you’ll reply to my comment
Less weight ?
Bro same here but it stops after a second, just shake your head and it'll stop
I need one of those belts
It’s important to note goals too. For someone focusing on Olympic lifting or just hyper trophy this is good advice but for someone focusing on powerlifting and increasing 1 rep maxes this is usually not going to be the optimal way to swuat
In a powerlifting meet you have to go below parallel so it would good to practice going below.
@@yeetfeet1878 always best to practice below parallel imo
I wow I don’t get that low lmao 😭 I was pretty proud of my 75 pounds after only doing this for 3 weeks
Only 75 ? What the hell I did 135 my first time 😭 I didn’t expect it but I did it
hey max whenever i squat my hip flexor starts hurting. have you ever experienced this? what am i doing wrong?
Thanks man love the vids
What if I don’t have enough shoulder mobility do put a bar into my traps
Any advice on where to start? Been going gym about 2 months, only done Squats couple times, what weight should I start? I'm 189 pounds 5ft 7 if that helps
As a beginner I can do 80kgs at 70kg bodyweight I think I could do that but make sure to warm up properly before you do that. Use belts until you could do it without them. If you have knee pain do some hamstring curls before you squat.
What age should you start squatting?
Personally, I would start right out the womb, and remember, squats always start at 135lbs
Some people are built to have their toes pointed out, others need a more narrow stance.
Dude had to to do a tutorial lifting his PR 🤦♂️😂
Im a newbie at barbell squats. I find the hand and shoulder position really uncomfortable and tight. Do you get used to the position the more you squat or do you perform other movements to strengthen the shoulders and back?
yh you need to get used to it, i did that just by squatting but you can use shoulder mobility stretches if you want
A lifting belt. That protects your lower back right ? Does that mean you need to do separate exercises to strengthen the lower back and should you wear one while lifting furniture 😁.? Genuine question.
Do smith machine please
Does 'Embrace your core' mean that I must tighten my abs and obliques? Cause I do this when I squat, and I am never able to squat upright.
my old jacked PE teacher told me not to squat with your toes pointing outwards as it caused him to walk like a penguin with his foot pointing outwards when walking
A bit wider grip wouldn't make it worse
I am very ignorant to this, I had a buddy try to teach me how to squat a few years ago and he insisted I keep my feet parallel, and I couldn’t do it because my feet naturally kind of lean out and I’m a little bowlegged. Does it change where it targets if your feet are parallel or if your feet are a little bit out?
Where's the hip hinge? Where's bracing? Where is foot work?
You're doing "Good morning" on the way up. Going down if fine though...
What shoe is that?
Is better to go past 90 degrees?? I’ve been trying to figure what’s the best form
OH MY GOD NO WONDER MY NECK HURTS it's cuz I was putting on my neck bump noooo
nice
Thank god he didn't say alright
I always get pain on that “shelf” you’re supposed to make with your shoulders. That pain sometimes prevents me from going heavier. Guess I’m doing that wrong. Going to try again next leg session.
How long have you lifted? In my case squatting hurt my shoulders for a couple months before I put some more muscle on
You are probably placing the barbell on your bone instead of your trap muscles. Try to place it on muscles, this will help with the pain.
@@Tiimongg Thanks a ton for the reply. Will try that
@@Clouddark23 go get 'em 💪
@@Clouddark23 also try to look up some video's on the 'high bar squat' and 'low bar squat'. Because of my shoulder mobility I can only do the Low bar version, but its the most comfortable for me.
PS. The guy in the video is doing a high bar squat.
Good explanation but should've said that it isn't for everybody since different stance width and foot angle
Do they change how to do a perfect swuat yearly because I swear I heard people say your knees should not go beyond your toes
Put your thumbs at the line where the grip starts and don’t move your hand.
Yea, feet perpendicular to shoulders is what I was taught, looks and feels weird doing it with my toes pointed out
Ayee I have the exact same shoes lol
The footing all depends on anatomy. Just Google it, you'll find what you need :)
How unhelpful
What is the keyword for that on google?
I always avoided squats because my spine was in the way💀
no one is talking about the perfect loop 💀
If you want an easy way to have the weight hit your quads, keep your knees behind I your toes. And if your lifting heavy weights if your knees go over your toes you can do extremely serious damage to your meniscus, a little bone in your knee. I’ve seen countless athletes have their season’s shot dead cause of that.
Everyone squats knees over toes
Bro my hands get numb when I have my hands so close
I have knock knee problem, how should i do?
Since i had a long arm.. the first step kinda not work on me.. it hurts my wrists, so i had to do wide grip to grab the bar instead of close grip
That's totally fine. There's no need to put arms that close.
bro i almost wanna give up on the barbell sqaut cuz u can never nail it. im always doing something wrong and just end up w back pain
It makes me feel better seeing someone else saying “u can never nail it” cos it always feels like just me lol
Am i the only one here doing the same thing they guys doing but still feeling the burn in my knees…?
I get pain on the inside of my right elbow when I do squats. What can I do to fix this?
Am I squating too heavy if my knees want to cave in? Like I try to keep them pointing outwards but they like to push inward
Properly squats 4 sets. Suffers pain for 4 weeks.
olympic bar or powerlift??