THE 10th MISTAKE (Must-Watch!) - ruclips.net/video/nEQQle9-0NA/видео.html *NOTIFICATION SQUAD “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 10 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Just wanna say I qualified this year as a Personal Trainer and am starting at a private sector gym soon, planning to phase into a Rehabilitation Specialist role, and your content has been insanely valuable to me (and thousands of others) over the years. Thanks as always Jeff, Jesse, and the whole Athlean-X team.
I am a physiotherapist and I also have the qualifications of a personal trainer, low pressure fitness trainer and I have completed many other courses and trainings from various universities around the world and I will tell you that it is a very difficult job. In my country people are very lazy, they don't like to do anything with themselves and they prefer to take a pill rather than change something in their life. 99% of people quit as soon as they see the first results or they started to think they know better. Sometimes it's very frustrating. I'll keep my fingers crossed for you, good luck!
I know that your audience is aimed at young men, but I just wanted to let you know that I am a 65 year old woman who watches your videos. They are helpful to me because I am trying to grow old gracefully and enjoy life and I need strength and mobility to do that. Thanks for making these.
I remember the first day of my workout journey. October 1st, 2016. I found Jeff's video "8 best bodyweight exercises". Total newbie to a certain degree. I started my personal training career in 2020. In November 2021, the LA fitness I worked was ranked #1 in the nation for their personal training program. I'm now a personal trainer that owns a business with 20+ clients. Jeff changed a previous 3/4 a pack a day smoker, college drinker, weed smoker, who never drank water or worked out, into an award-winning personal trainer. Thanks, Jeff. You transformed me. I will be forever grateful.
I literally have not been doing bar bell squats due to a very recent injury and fear of my form breaking. Needed this vid for leg day tomorrow, thank Jeff, Jesse, and all of team Athlean!
I stopped doing barbell squat for over a year after I kept straining my lower back. What helped me to get back into consistently squatting was to only do pause-squats in a moderately high rep range (8-12 or more reps). This has helped prevent me from increasing the weight too fast and ego lifting, and I've gained quite a lot of strength as a result. Pause reps really force you to have full control over the weight.
I have found time under tension training invaluable for gaining better control over the deep end of my squat. Just one or two drop sets at 60-75% for around 45 seconds. It's not that hard until those last few seconds and really focuses the mind. I find it keeps my heart rate steadier over the duration rather than spiking with each push which adds a good deal to the mind body connection.
You did a great job of calling out the knees over toes fallacy! For so long this notion has prevented people from understanding how leg length affects squat mechanics
The bigger problem is how many people have mobility issues that prevent the dorsiflexion needed to get their knees over toes. I made a video a long time ago on a drill that you can do, a self mobilization, that can help with this.
@@athleanx that video did not help, not that it wasn't good info, just has not resulted in any progress in increased flexion. There is no hope for me with leg exercises.
@@briandangelo9873 I increased my dorsiflexion probably by like 25 degrees. I thought it was hard, but I kept at for about 2 months of mobility work. I can squat deeper with extreme ease. Also don’t forget about hip mobility. Probably more important than ankle mobility
@@roderickclerk5904 generally I've seen videos from others with the ankle test of standing 5 inches or so from wall, lunging trying to see if you knee can touch wall, I can barely get my knee to reach my toes and they want it in front lol I'm like geez
So helpful I’m always doing squats as per the trainer - basically copying their best style And yep, I’ll end up sore. Turning out my knees keeping my feet flat and powerful helped. I turned to a Spanish squat - having a band going straight back helped me find a style I liked. But lining my hips up is my key - I see (now) But thank you, going through all these tips
One of the best things that helps with the alignment issue which helped me so much is to keep your head up, get a point ahead of you thats about a foot above eyeline and watch it through the rep, your body will naturally follow your head position. Feel like Jeff will agree.
Just did the stance finder and it feels soooooo much better! Slightly roated the knees outward and allowed my knees to go over my toes and wow wow wow! My thighs feel amazing, knees don't hurt, and actually makes me have better balance.
I have to tell you, I think it has been 4 or 5 years since I first subscribed to your channel Jeff; and you have been just an absolute energy source + inspiration for me. Take tonight for example: Right now, it is 01.10 A.M. in my city, I was just thinking about maybe watching a movie or listening couple of songs, maybe 25-30 minutes of playing some game. The moment I saw the video, I got up and started working out. I have a modest/amateur setup in my home including a barbell, couple of dumbells and resistance bands. No matter what your videos cover, they are always like a working-out-bell for me. Thank you and keep up the great work dear sir.
Jeff is right, don't sleep on unilateral exercises! Great leg days can be had with only dumbells doing split squats, goblet squats, and reverse lunges.
Pelvis and spine alignment is a big one for lower back health, I recently watched a video on this from Eugene Teo and spotted this exact flaw in my squat and other hip hinge exercises. So yeah, engaging the lats, proper 3D bracing, and being careful not to tilt the pelvis during the rep (anterior tilt typically). Thank you Jeff
Watch tip #10. It is so important that I dedicated an entirely separate video to it. It's the aspect of pelvic alignment on a squat that gets "hidden" more so than any other. Don't make the mistake many do by overlooking it.
Currently off squats/legs for my second week in a row after what seems to be an overuse injury in my right quad resulting in knee pain. I think some of the tips in this video will help me prevent this issue once I'm done recovering. Also as someone who started squatting less than a year ago and worries about proper form, the foot rotation/placement bit was exactly what I've been wanting to know from the start.
I like how simple this video is. It's not overloaded with calculus like formulae or explanations on how to get the correct stance with. The method at the beginning of the video to get the correct width is the best starting point for everyone. I tried finding stance width watching videos from another reputable RUclips source, but have had nothing but pain at the front of my right knee for months now, to the point that I have not been able to squat for some time. That video had all sorts of detailed explanations on how to get stance width and foot angle, which I'm pretty sure is good info, but I've seen much better results following your advice and am now actually squatting again! Thank you.
I wish I had a personal trainer like this here in UT. Guy knows what he’s talking about and this is someone I would trust to help get in shape in a healthy way where my body won’t hurt in the future.
Great stuff, Jeff. When I do sumo squats, I get left hip flexor pain at the top of the rep. Usually, I lighten the weight and am mindful not to fully extend. But I don't like feeling like I can't fully do the movement. Is there something I can do to fix this? Or is this maybe an anatomical thing for me meaning I should find an alternative to sumo squats.
3 more important things: hand placement, wrist angle, grip. There’s no exact right answer to these but they need to be experimented with to find something that feels safe, stable, and engaged. However, a good rule is to keep your elbows pressed forward, resisting that urge to let them flare out behind you. When they come behind you, you lose a lot of lat engagement, the bar is less stable, and I find it makes me work my core more than I need to.
Hi Jeff, One of my shoulders is higher than the other due to a tightness in a particular muscle like the traps or perhaps the lats. This becomes a problem when I deadlift as I lift the bar unevenly. Having a physical therapy background, what stretches/exercises would you say people with such conditions should do? (Edit: I have been doing dead hangs, but I feel my right shoulder blade to be much more lose and free to move than my left so the right gets a better stretch.) Many thanks, K
Same here. My one side shoulder is low or small . May be due to bad sleeping habits or since birth or some other reason i don't know. But how to make both shoulder same level ?
Greetings from Germany! I have to say your channel is by far the best in the internet. I have seen some people who are joking about your claim "is killing your gains", but they simply dont understand the meaning behind it as well as it obviously a distinctive brand asset. Anyway, thank you for all your content over the years. You are a truly inspiration and you helped me to get a lot more knowledge about the human body and how it works. With only a few core information you can upgrade your life quality and you are giving out this stuff for free. AMAZING! Lastly, just wanted to say that your videos quality in general has improved immensly. Its kinda funny to see your first videos in your little room and now in the gym and all those post production. Great!
As weightlift trainer from Russia for 40 year, good vid on the misunderstood squat. Key to squat is to carry the bar low on the shoulder as you show as this allow the muscle and not the joint to engage and carry the load. Other most key thing that you do not mention is that the power train of the squat - mean the core, glute, ham, quad, and calf - can only be correctly engaged by lower and raise body from the heel while keeping the toes on the ground - think of foot should be magnetic to ground and NEVER let toes lift up on way down nor shift weight to ball on way up. Either of these thing happen and the weight load shift to the spinal disc and joint - this mistake is mostly what I see and always correct. Lastly, when you do the squat, correct form is the goal and you are not in a race. So for those that I train, the squat is best performed slowly and steadily - 4 to 5 second down and 4 to 5 second up! Always slow and in control such that you make little noise from the plates. Happy squatting - the best overall exercise on the planet!
This video was extremely helpful. I always workout alone so its hard to know where my form is lacking and this helped expose a few things ive been doing wrong. I also have more clarity now as to where my sciatica came from since ive been making these mistakes over and over for years!
Hey Jeff one of my biggest questions would be if you could do a new set of videos talking about your RX supplements? I know it’s been a while since they were released and some changes and new additions have occurred as your research has gone on and it would be awesome to get an updated version of your old videos. Wishing you the best and thank you for all that you do!
The correct position and the position that does not bother, is the idea, there are several versions of this exercise, but the most important thing is to do it well, to avoid injuries, thanks Jeff and Jesse for showing us.
Unfortunately, many ppl are boxed into ideas of what their squat stance should be. Usually it's because someone else has told them they must squat in a particular stance which is why ppl need to seek out reputable sources. Also learning and perfecting the basics before trying to apply advanced styles of training like heavy back squats. Good info!
Hi Jeff, Thanks for all the sound lifting advice. I do both narrow and wide squat stances. They both have their place. One works the quads more, the other gets the glutes a bit better. As a personal preference, I favor the narrow stance squats as I feel more lifting power. It does take me a few warm-up practice reps and slight adjustments before the narrow stance feels perfect and my heels aren't rising up when I'm at the bottom of the reps. I use running shoes with a firm soles/heels. I begin my squat workouts with a narrow stance to target more of the quads. If I feel the need to work out the glutes a bit more, I'll change over to a wider stance. Thanks for all your AthleanX videos; they've been a tremendous help in getting my workout routine back in order after not working out for almost 5 years.
Jeff, as an Orthopedic and sports massage therapist, I share your videos with clients from time to time. One of them has signed up for your paid online training and has been getting a lot out of it. While I appreciate your content very much, it seems like you have adopted a new flavor of humor to your videos, which is reminiscent of my high school days. While some of my younger athletic male clients may get a laugh out of it, I find it a bit juvenile and unprofessional for someone of your professional capacity.
2:30 omg thank you! I was overhearing some skinny 19yo gym bro (who thinks he’s massive) teaching his mate to squat the other week. I kept hearing him say “don’t let your knee go beyond your toes.” I knew he was wrong, but I kept doubting myself!
Great advice all around. One tip that's been helpful for me to ease the pain of the bar on the upperback is using a pool noodle. It's just thick enough to add cushion, grippy so it stays well on the trap area, doesn't leave a mark on your back and costs a dollar.
I was at the gym today and my personal trainer told me to keep my knees parallel to my toes. She told me to rely on my heel's and keep my back straight. I'm 6'3, 210lbs College Football wide receiver, so my form is different than most people since I'm taller than the average person. I've never been taught to properly squat. Definitely needed this video, thanks Jeff!
I squat to a box in the form of 5 rm ,5rm, 10rm 20rm per set each drop of weigth I remove a plate from under my ass for bigger range of motion. Thanks to these videos from Athlean X I see huge progression in strength and muscle growth. I used to go to a gym and just throw some weigths around on machines and whatever, but during the 2 years of following Athlean X I build up a nice program which works for me. Never had a chance to thank you guys Jeff and Jesse, so I take this platform, while learning some more on squat (which is my weakest lift to date ..)
Great vid. I credit properly executed squats and deadlifts with eliminating knee and back issues I suffered for years. I can now squat ass to grass comfortably. Proper form and full ROM works wonders.
Hi, this is the third video of yours that I’ve watched so far. I took 13 years of pretty intense ballet training and struggled with my turnout the entire time. As it turns out (sorry for this silly pun), I was turning out my feet and not my knees. It’s a bit surprising that my teacher didn’t point this out (😂). Maybe this will change how I move in the future if I decide to try some dancing again. Thanks.
The stance finder 😮!!! Can't wait to implement, my back is good for 48 years old but my squats can upset my back some days. Has Jeff got an elbow injury?
A large part of my vastus medialis on my right leg (the muscle that goes down to the knee on the inside leg) was destroyed from a bike crash when I was younger. But I could still manage to squat 140kg for reps at least but going higher would cause pain to the ankle and knee. I am pretty sure my form was always right but watching videos now years later makes me want to try again.
LOL! The out take! Y'all stay safe, we need your brand of crazy in the world. Oh, and thank you for the teaching you do. I know at least one person it helps.
I do a variety of squats. including rotation with the knees, because I was having knee pain. this is super helpful and gives me confidence that I'm doing whats best for me and my body and joints. thank you Jeff and Jesse!! always enjoying see you. nice hair cut. also I used to use a cushion, and I would lower the bar below my neck for comfort. but this caused shoulder discomfort, so I stopped using the cushion.
Thanks! Yep, that pad can be a blessing for those that haven't yet developed enough muscle in the upper back to make the bar feel comfortable but at the same time can lead to the spiraling issues shown here!
One leg bodyweight pistol squat is best plus explosive jumps/hops and hill sprints for maximum development and functionality. If your lower back hurts then you need to bridge due too much forward bending and not enough bending backwards. The spinal erectors are imbalanced leading to injuries.
I've been kinda hesitant of watching ur videos more because of what of fitness ppl say about you Then i see how Jessie's Transformation is going and that's all i need to keep watching you Great Content 🔥🔥🔥
I visited a physiotherapist. I had tried to avoid buttwink and rounding of chest and having solid hip hinge so much that the first thing the therapist did was asked me to almost round the back in movements like deadlift, squat and bent row. Suddenly no more excessive axial loading, the movement didn't feel like fighting through and the mobility of the hip and ankle improved. I guess you can follow some advice too hard.
THE 10th MISTAKE (Must-Watch!) - ruclips.net/video/nEQQle9-0NA/видео.html
*NOTIFICATION SQUAD “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 10 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Do you have a recommended fitness tracker (apple watch, fitbit, etc?)
Myofribrillar Vs Sarcoplasmic Hypertrophy Difference And Can Someone As A Natural Specifically Target These Types Of Hypertrophy.
What are your thoughts on “knees over the toe” training?
How a rest day should be and how many if you trying to weight gain?
Ultimate hip video: what muscles will help with what issues, etc. Muscle marker needed for sure.
Just wanna say I qualified this year as a Personal Trainer and am starting at a private sector gym soon, planning to phase into a Rehabilitation Specialist role, and your content has been insanely valuable to me (and thousands of others) over the years. Thanks as always Jeff, Jesse, and the whole Athlean-X team.
💪🏽
that’s awesome man! being a personal trainer or a physical therapist has always been my dream! i’m happy for you 💪
Who asked 😂😂
@@sharshal465 i asked
I am a physiotherapist and I also have the qualifications of a personal trainer, low pressure fitness trainer and I have completed many other courses and trainings from various universities around the world and I will tell you that it is a very difficult job. In my country people are very lazy, they don't like to do anything with themselves and they prefer to take a pill rather than change something in their life. 99% of people quit as soon as they see the first results or they started to think they know better. Sometimes it's very frustrating.
I'll keep my fingers crossed for you, good luck!
I know that your audience is aimed at young men, but I just wanted to let you know that I am a 65 year old woman who watches your videos. They are helpful to me because I am trying to grow old gracefully and enjoy life and I need strength and mobility to do that. Thanks for making these.
Nice! 😁
U are on the right path! Stay the course 💪👊
That is awesome!
His audience is younger males... Like the popes
You’re never too old!
I’m only 57….
I remember the first day of my workout journey. October 1st, 2016. I found Jeff's video "8 best bodyweight exercises". Total newbie to a certain degree.
I started my personal training career in 2020. In November 2021, the LA fitness I worked was ranked #1 in the nation for their personal training program.
I'm now a personal trainer that owns a business with 20+ clients. Jeff changed a previous 3/4 a pack a day smoker, college drinker, weed smoker, who never drank water or worked out, into an award-winning personal trainer. Thanks, Jeff. You transformed me. I will be forever grateful.
You go champ
Hey hey - you can do all that and still smoke weed :) but good stuff man!!
@@allenqueen thank you so much!
@@isaiah6712 😂😂😂 I guess that's true
I literally have not been doing bar bell squats due to a very recent injury and fear of my form breaking. Needed this vid for leg day tomorrow, thank Jeff, Jesse, and all of team Athlean!
Glad you found it helpful my man!
As long as it wasn't figuratively. Close one.
I stopped doing barbell squat for over a year after I kept straining my lower back. What helped me to get back into consistently squatting was to only do pause-squats in a moderately high rep range (8-12 or more reps). This has helped prevent me from increasing the weight too fast and ego lifting, and I've gained quite a lot of strength as a result. Pause reps really force you to have full control over the weight.
I have found time under tension training invaluable for gaining better control over the deep end of my squat.
Just one or two drop sets at 60-75% for around 45 seconds.
It's not that hard until those last few seconds and really focuses the mind.
I find it keeps my heart rate steadier over the duration rather than spiking with each push which adds a good deal to the mind body connection.
You did a great job of calling out the knees over toes fallacy! For so long this notion has prevented people from understanding how leg length affects squat mechanics
The bigger problem is how many people have mobility issues that prevent the dorsiflexion needed to get their knees over toes. I made a video a long time ago on a drill that you can do, a self mobilization, that can help with this.
@@athleanx that video did not help, not that it wasn't good info, just has not resulted in any progress in increased flexion. There is no hope for me with leg exercises.
@@athleanx definitely. Sedentary lifestyles and poor postural habits really contribute to poor movement and quality of life
@@briandangelo9873 I increased my dorsiflexion probably by like 25 degrees. I thought it was hard, but I kept at for about 2 months of mobility work. I can squat deeper with extreme ease. Also don’t forget about hip mobility. Probably more important than ankle mobility
@@roderickclerk5904 generally I've seen videos from others with the ankle test of standing 5 inches or so from wall, lunging trying to see if you knee can touch wall, I can barely get my knee to reach my toes and they want it in front lol I'm like geez
Thanks Jeff and Jessie!!!
Definitely going to incorporate these tips into my next leg day.
So helpful
I’m always doing squats as per the trainer - basically copying their best style
And yep, I’ll end up sore.
Turning out my knees keeping my feet flat and powerful helped.
I turned to a Spanish squat - having a band going straight back helped me find a style I liked.
But lining my hips up is my key - I see (now)
But thank you, going through all these tips
lining your hips upwards isn't squatting. it's twerking 🤣
@@bulidrians2182 they said up not upwards 🤦♂️
Twerking is a good warm up anyway.
I really like the new, no music, intro. Straight to the good stuff. Thanks for the tips.
One of the best things that helps with the alignment issue which helped me so much is to keep your head up, get a point ahead of you thats about a foot above eyeline and watch it through the rep, your body will naturally follow your head position. Feel like Jeff will agree.
THIS
I’ve recently had a lot of problems with my squats but I just tried your advice in the video and the difference is insane.
How can thank you
Pay him to thank him.
@@zakvondaniken9327 can I borrow $50 from you?
@@yazan1776 No.
I see these mistakes soooo often (in myself too though) 😂 great video, love it!
Retracting shoulders, hands, arms behind is just stupid. Good luck.
Just did the stance finder and it feels soooooo much better! Slightly roated the knees outward and allowed my knees to go over my toes and wow wow wow! My thighs feel amazing, knees don't hurt, and actually makes me have better balance.
You inspired me to choose Physio as my proffesion and now inspiring me to make better videos … Thanks Jeff 💯🔥
I have to tell you, I think it has been 4 or 5 years since I first subscribed to your channel Jeff; and you have been just an absolute energy source + inspiration for me. Take tonight for example: Right now, it is 01.10 A.M. in my city, I was just thinking about maybe watching a movie or listening couple of songs, maybe 25-30 minutes of playing some game. The moment I saw the video, I got up and started working out. I have a modest/amateur setup in my home including a barbell, couple of dumbells and resistance bands. No matter what your videos cover, they are always like a working-out-bell for me. Thank you and keep up the great work dear sir.
I love how, these videos are helping me be a better animator too, alonside learning how to correct the mistakes and improve my exercise routines
Jeff is right, don't sleep on unilateral exercises! Great leg days can be had with only dumbells doing split squats, goblet squats, and reverse lunges.
Been watching your channel for several years on and off. Each time I come back, you keep getting better and better.
Hey Jeff! I'm curious about your thoughts on the TRX straps and what exercises you recommend for them. Thank you for all the great videos!
Pelvis and spine alignment is a big one for lower back health, I recently watched a video on this from Eugene Teo and spotted this exact flaw in my squat and other hip hinge exercises. So yeah, engaging the lats, proper 3D bracing, and being careful not to tilt the pelvis during the rep (anterior tilt typically). Thank you Jeff
Watch tip #10. It is so important that I dedicated an entirely separate video to it. It's the aspect of pelvic alignment on a squat that gets "hidden" more so than any other. Don't make the mistake many do by overlooking it.
Currently off squats/legs for my second week in a row after what seems to be an overuse injury in my right quad resulting in knee pain. I think some of the tips in this video will help me prevent this issue once I'm done recovering.
Also as someone who started squatting less than a year ago and worries about proper form, the foot rotation/placement bit was exactly what I've been wanting to know from the start.
I like how simple this video is. It's not overloaded with calculus like formulae or explanations on how to get the correct stance with. The method at the beginning of the video to get the correct width is the best starting point for everyone. I tried finding stance width watching videos from another reputable RUclips source, but have had nothing but pain at the front of my right knee for months now, to the point that I have not been able to squat for some time. That video had all sorts of detailed explanations on how to get stance width and foot angle, which I'm pretty sure is good info, but I've seen much better results following your advice and am now actually squatting again! Thank you.
This channel never gets old . Amazing, as always !
I wish I had a personal trainer like this here in UT. Guy knows what he’s talking about and this is someone I would trust to help get in shape in a healthy way where my body won’t hurt in the future.
Great stuff, Jeff. When I do sumo squats, I get left hip flexor pain at the top of the rep. Usually, I lighten the weight and am mindful not to fully extend. But I don't like feeling like I can't fully do the movement. Is there something I can do to fix this? Or is this maybe an anatomical thing for me meaning I should find an alternative to sumo squats.
It might be that your stance is too wide for your hips or your hip rotation is off.
Play around with tweaking these two first
@@LeonidasKaragiannis Thanks, man. I will try that.
I just watched a video over at Kneesovertoesguy in which he addresses this with what he calls a reverse squat. I highly recommend it.
Seeing Jesse's improvements and being Guinea 🐽 is awesomeness 👏
3 more important things: hand placement, wrist angle, grip. There’s no exact right answer to these but they need to be experimented with to find something that feels safe, stable, and engaged. However, a good rule is to keep your elbows pressed forward, resisting that urge to let them flare out behind you. When they come behind you, you lose a lot of lat engagement, the bar is less stable, and I find it makes me work my core more than I need to.
Hi Jeff,
One of my shoulders is higher than the other due to a tightness in a particular muscle like the traps or perhaps the lats. This becomes a problem when I deadlift as I lift the bar unevenly.
Having a physical therapy background, what stretches/exercises would you say people with such conditions should do?
(Edit: I have been doing dead hangs, but I feel my right shoulder blade to be much more lose and free to move than my left so the right gets a better stretch.)
Many thanks,
K
Same here.
My one side shoulder is low or small .
May be due to bad sleeping habits or since birth or some other reason i don't know.
But how to make both shoulder same level ?
Maybe it's scoliosis
@@BrunoNeureiter it is not, I had a scan. Also I feel my muscles tight on one side.
@@OneRichMofo have you tried an osteopath?
Greetings from Germany! I have to say your channel is by far the best in the internet. I have seen some people who are joking about your claim "is killing your gains", but they simply dont understand the meaning behind it as well as it obviously a distinctive brand asset. Anyway, thank you for all your content over the years. You are a truly inspiration and you helped me to get a lot more knowledge about the human body and how it works. With only a few core information you can upgrade your life quality and you are giving out this stuff for free. AMAZING! Lastly, just wanted to say that your videos quality in general has improved immensly. Its kinda funny to see your first videos in your little room and now in the gym and all those post production. Great!
Yo
Really nice editing! Good job Jessie!
Jeff: Excellent video content !!!
Jesse: Improved squat over the length of the video !!!
You can make fun of Jeff’s „killing your gainz” meme, but his injury prevention playlist is pure gold that you won’t find anywhere else
As weightlift trainer from Russia for 40 year, good vid on the misunderstood squat. Key to squat is to carry the bar low on the shoulder as you show as this allow the muscle and not the joint to engage and carry the load. Other most key thing that you do not mention is that the power train of the squat - mean the core, glute, ham, quad, and calf - can only be correctly engaged by lower and raise body from the heel while keeping the toes on the ground - think of foot should be magnetic to ground and NEVER let toes lift up on way down nor shift weight to ball on way up. Either of these thing happen and the weight load shift to the spinal disc and joint - this mistake is mostly what I see and always correct. Lastly, when you do the squat, correct form is the goal and you are not in a race. So for those that I train, the squat is best performed slowly and steadily - 4 to 5 second down and 4 to 5 second up! Always slow and in control such that you make little noise from the plates. Happy squatting - the best overall exercise on the planet!
This video was extremely helpful. I always workout alone so its hard to know where my form is lacking and this helped expose a few things ive been doing wrong. I also have more clarity now as to where my sciatica came from since ive been making these mistakes over and over for years!
clicked on this because of your noob video, been squatting heavy for many years, but this channel always has something to implement
Hey Jeff one of my biggest questions would be if you could do a new set of videos talking about your RX supplements? I know it’s been a while since they were released and some changes and new additions have occurred as your research has gone on and it would be awesome to get an updated version of your old videos. Wishing you the best and thank you for all that you do!
The correct position and the position that does not bother, is the idea, there are several versions of this exercise, but the most important thing is to do it well, to avoid injuries, thanks Jeff and Jesse for showing us.
As I adapt my training to inevitable ageing (60+) the more I appreciate this chaps content-really bang on .
Unfortunately, many ppl are boxed into ideas of what their squat stance should be. Usually it's because someone else has told them they must squat in a particular stance which is why ppl need to seek out reputable sources. Also learning and perfecting the basics before trying to apply advanced styles of training like heavy back squats. Good info!
Hi Jeff, Thanks for all the sound lifting advice. I do both narrow and wide squat stances. They both have their place. One works the quads more, the other gets the glutes a bit better. As a personal preference, I favor the narrow stance squats as I feel more lifting power. It does take me a few warm-up practice reps and slight adjustments before the narrow stance feels perfect and my heels aren't rising up when I'm at the bottom of the reps. I use running shoes with a firm soles/heels. I begin my squat workouts with a narrow stance to target more of the quads. If I feel the need to work out the glutes a bit more, I'll change over to a wider stance. Thanks for all your AthleanX videos; they've been a tremendous help in getting my workout routine back in order after not working out for almost 5 years.
That blooper at the end had me in tears! I was thinking that would be a missed opportunity if Jessie didn't try that the first time. Lmao
When lifting heavy the way to warm up is: 50×5, 60×4, 70×3, 80×2, 90×1 (of your starting weight) per Hatfield.
great vid! i love the pad mistake... ive never understood people using the pad... feel the metal bar!
I just realized I always put the bar on C7 instead of my back. Thanks Jeff, will do some proper squatting today!
I knew this already and shared with many about bone anatomy for squats
I'm going to tell my wife to do the "stance finder"
Finally someone who knows what they are talking about! Good video.
Lol.. Do you even know Jeff?
The editing on these videos has evolved so much, well done bro and thanks for the video!
Jeff is the F’ing sh*t. I learn something in every video I watch and I’ve been lifting hard for a decade.
That little outtake at the end was great. Cool to see Jeff break his persona and laugh.
Jeff, as an Orthopedic and sports massage therapist, I share your videos with clients from time to time. One of them has signed up for your paid online training and has been getting a lot out of it.
While I appreciate your content very much, it seems like you have adopted a new flavor of humor to your videos, which is reminiscent of my high school days. While some of my younger athletic male clients may get a laugh out of it, I find it a bit juvenile and unprofessional for someone of your professional capacity.
Get over it
Finally a no-bullshit video on this key topic. This would have saved me weeks of constantly changing up my form until I got comfortable
My squat width (so I remember): toes shoulder width, and heels slightly narrower. It will feel more narrow than I'm used to
2:30 omg thank you! I was overhearing some skinny 19yo gym bro (who thinks he’s massive) teaching his mate to squat the other week. I kept hearing him say “don’t let your knee go beyond your toes.” I knew he was wrong, but I kept doubting myself!
That blooper joke at the end had me rolling 😂. Glad you put it in post
I have been fixing my hips, and some radicular pain and N/T in L-LE,
Returning to squats has helped
But I am ALWAYS check my technique
... Thank you
Great advice all around. One tip that's been helpful for me to ease the pain of the bar on the upperback is using a pool noodle. It's just thick enough to add cushion, grippy so it stays well on the trap area, doesn't leave a mark on your back and costs a dollar.
Thanks Jeff my next leg work will be great. I will implement this tips
I was at the gym today and my personal trainer told me to keep my knees parallel to my toes. She told me to rely on my heel's and keep my back straight. I'm 6'3, 210lbs College Football wide receiver, so my form is different than most people since I'm taller than the average person. I've never been taught to properly squat. Definitely needed this video, thanks Jeff!
you shouldnt be doing a normal squat on smith. for your height, a Hack squat, front squat or the pendalum squat is best!
I squat to a box in the form of 5 rm ,5rm, 10rm 20rm per set each drop of weigth I remove a plate from under my ass for bigger range of motion. Thanks to these videos from Athlean X I see huge progression in strength and muscle growth. I used to go to a gym and just throw some weigths around on machines and whatever, but during the 2 years of following Athlean X I build up a nice program which works for me. Never had a chance to thank you guys Jeff and Jesse, so I take this platform, while learning some more on squat (which is my weakest lift to date ..)
Just did the barbell squats and this video drops thanks man
Great vid. I credit properly executed squats and deadlifts with eliminating knee and back issues I suffered for years. I can now squat ass to grass comfortably. Proper form and full ROM works wonders.
Hi, this is the third video of yours that I’ve watched so far. I took 13 years of pretty intense ballet training and struggled with my turnout the entire time. As it turns out (sorry for this silly pun), I was turning out my feet and not my knees. It’s a bit surprising that my teacher didn’t point this out (😂). Maybe this will change how I move in the future if I decide to try some dancing again. Thanks.
Always appreciate your vids 💪🙏
Thanks for keeping us going coach.
What do you think about the ATG split squat?
Jeff, you are a god! I appreciate all the teachings that you have given us which have helped so many along their fitness journeys. Absolute legend.
Jesse with short hair and long beard really suits him! Looking good bro 🦾💯
The production value is really great in this one, love to see it!
Could you please show us how to squat lower
No matter what I tried, I can’t squat passed my hips, without elevating my heels :/
Thank you!!!!
Today is my leg day and target 275lbs squat. The video popped at good timing
This video showed me angles of Jessie I never thought I'd see.
Thanks for the tutorial.
Thank you for the information
I’ve been using the SSB with great results.
You guys are awesome. I love this channel.
This is kind of the Squat Checklist in reverse :) Thanks, guys!
The stance finder 😮!!! Can't wait to implement, my back is good for 48 years old but my squats can upset my back some days.
Has Jeff got an elbow injury?
Best I've seen yet. A WOW MOMENT! Now I know what I've been doing wrong. Great job! Keep it up.
Thank You Jeff!
This could be great series
Good info. thanks.
A large part of my vastus medialis on my right leg (the muscle that goes down to the knee on the inside leg) was destroyed from a bike crash when I was younger. But I could still manage to squat 140kg for reps at least but going higher would cause pain to the ankle and knee. I am pretty sure my form was always right but watching videos now years later makes me want to try again.
Really helpful stuff here. Thanks!!
@5:05 then where should it sit in relation to C7? (for high bar squats) Above? Below?
Oh man, once again fantastic advice and some goofiness to top it off. Keep it up, you have my full attention and appreciation
I used to use the pad until a week ago. Now I put a thing towel there. Helps with the rubbing, but doesn't put the bar in the weird position
Thought Jeff was curling that barbell with one arm at the start of the video! 😂
10 years and still learning
LOL! The out take! Y'all stay safe, we need your brand of crazy in the world. Oh, and thank you for the teaching you do. I know at least one person it helps.
I do a variety of squats. including rotation with the knees, because I was having knee pain. this is super helpful and gives me confidence that I'm doing whats best for me and my body and joints. thank you Jeff and Jesse!! always enjoying see you. nice hair cut.
also I used to use a cushion, and I would lower the bar below my neck for comfort. but this caused shoulder discomfort, so I stopped using the cushion.
Thanks! Yep, that pad can be a blessing for those that haven't yet developed enough muscle in the upper back to make the bar feel comfortable but at the same time can lead to the spiraling issues shown here!
@@athleanx no problem! And yes. I agree. It was just a hassle.
Just look at what an insane beast of a man Jesse has become. Just look at his legs. Jesse is man goals.
Thank you, squats are my favorite
Thank you for explaining that tilt and why it's happening!
One leg bodyweight pistol squat is best plus explosive jumps/hops and hill sprints for maximum development and functionality. If your lower back hurts then you need to bridge due too much forward bending and not enough bending backwards. The spinal erectors are imbalanced leading to injuries.
I've been kinda hesitant of watching ur videos more because of what of fitness ppl say about you
Then i see how Jessie's Transformation is going and that's all i need to keep watching you
Great Content 🔥🔥🔥
This video was so informative, helpful, important and clear, it was a quasispiritual experience for me
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I visited a physiotherapist. I had tried to avoid buttwink and rounding of chest and having solid hip hinge so much that the first thing the therapist did was asked me to almost round the back in movements like deadlift, squat and bent row. Suddenly no more excessive axial loading, the movement didn't feel like fighting through and the mobility of the hip and ankle improved. I guess you can follow some advice too hard.