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!
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.
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!
If anyone is reading this one year later, I want to mention that about 7 years ago I started lifting with no prior lifting experience but otherwise being in great shape. There was less info online and every single “perfect squat” form video had a narrow stance. Turns out I have a wide stance; I can comfortable sit cross-legged for 8-10 hours*. Even though I started slow, recorded my form, and generally took every precaution I heard about, I severely hurt my lower back by squatting so narrow (just slightly wider than shoulder). It’s not like I had an accident, it just hurt more and more every day. The more I matched my form to the videos, the more it hurt. I stopped after about six months. The pain has severely impacted my life. I used to go on weeks-long hikes with a 50 pound pack over hundreds of miles, climb mountains, etc, and I had never experienced even a twinge of back pain. Now it hurts every day, all day, and will keep hurting for the rest of my life. Lifting is one of the greatest regrets of my life. I really appreciate that this video acknowledges that different people have different stances. This is the first video I’ve seen that admits it. * ironically, the best pain reducer I encountered was during the initial stages of the pandemic, I did not have a home office and sat cross-legged on the floor while working from home. This reduced the pain from the injury more than any other stretch I tried.
I grew up running track and playing soccer competitively until year 1 of college. I went military instead and had a very active job with lots of running and swimming and lots of lifting etc. Over a decade and 1 acl replacement later I started experiencing some difficulties. My quality of life went from 100 - 0 over four years. I tried to get back into my lifestyle but had to sit behind a desk for a WHILE. I just kept getting weaker and weaker and depression and anxiety kicked in. FF I just wanted to say I’ve been chipping away since Nov 2022 and I’ve been going strong these past few weeks and all because of learning so many things I didn’t know. I’m already back in a consistent thought out schedule. I’m experiencing the effectiveness from knowing what I’m trying to achieve and everything feels great except I still don’t sleep well but this is overall great. Thank you for putting so much work into what you love and sharing it with the world.
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.
Link to pre squat warm up, tip 8: ruclips.net/video/Wlpds4meE8M/видео.html Pro tip: if you have ankle mobility/biomechanical issues that cause excessive forward lean, elevate your heels for these warm up exercises. One of your best on the subject, thanks Jeff, Jesse, & Athlean X team! Would love to see a video on excessive forward lean and your opinion on how to address it.
I've been keeping myself away from squatting at the gym due to me being insecure about my form, doing it alone etc. But I've decided to start having it in my training routine, and I planned on having my squatting premiere tomorrow. What a great timing, because now this video gets uploaded right the day before I was gonna start squatting! This video really helped me understand how to squat with proper technique, and it really prepared me for tomorrow's training. I'll keep you updated with how it went. Thanks Jeff!
@@jayshah4203 update: today I did it! I only squatted 30 kg (+ the bar, so I guess 40) 3 sets of 10 but I don't think I could've done much more than that. I felt fucking weak, but at least I'm proud of myself for doing it. I'll definitely have this as my main leg exercise from now on. I won't care what other people think about me only being able to squat 40 kg.
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
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.
Hey Jeff, as always thanks for this valuable information. Without exaggeration, your videos really have changed my life and helped me ease back into the gym after a bad car wreck that left me with hip pain and sciatic nerve damage. What are some of the safest squat workouts that will help strengthen without inflaming the hips or nerves for someone such as me? I would like to go further with muscle gains, but am still afraid to squat with the bar. Thanks a million Jeff Cavalier!
Thanks as always for watching! I do believe that you CAN resume normal back squats, however the progression is key. I'm guessing that your hip pain and sciatic nerve damage has led to some of the common weaknesses that occur in the lumbar spinal muscles when those issues are present. This would make the DB Bulgarian Split Squat or even a Drop Squat a great starting point to get back in a flow and consistency with leg training. You can certainly build up a good amount of unilateral strength with dumbbells alone on the BSS. At the point where you are able to handle your heaviest dumbbells (at least stronger than the 45lbs that the bar weighs) then you can switch to the barbell squat and use a high bar position. Slowly add weight and build up your volume from there. Hope this helps Mia!
I can +1 this approach, I've had sciatic nerve problems and back weakness for years, I started dB squats and lunges, then once I felt strong enough moved to light bar work and can now dl 300+lbs for reps. It takes time and you need to listen to your body, very often less weight is better. Jeff your a super star 🌟 pain free abs was my saviour 👍
I swear, man... that thing with your knees not going in front of your toes. So many personal trainers told me to do it like that, and i was like “bro, it doesn’t feel right, i’m gonna break something”. And they just shook their heads and looked at me as if i’m some lost cause or something. So thank you jeff for bringing some science behind my intuition, and some peace of mind for myself. And for encouraging to keeping your chest and hips aligned, not pulling your butt backwards as if you’re sitting on a chair... 🤯 And for bringing solid techniques back into the mainstream, instead of “let me show you the proper way to do this that nobody knows except me”
If you really think about it sitting on a chair is by far the worst you can do so it makes sense that you felt this way about squats. Always trust your gut.
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.
Injury took me off the gym for 3 years now. It's golfer's elbow in both of them. Since i was off training, it's now coming back because of postural issues and weak back muscles.This is what my Physio helped me understand. I also have trigger points in the back which after sessions of releasing, are a lot better than now. I have developed some strength in them but if I do anything other than the resistance bands, it instantly gives me the pain again. I tried changing grips, it surely helps but 2/10 times I may miss out on something and cause the pain again. Jeff, if you could help me with a simple routine suggestion that I could follow, I'd be eternally grateful. My overall strength in the body has gone down and it really messes up with my head sometimes. Have been doing cardio since, mostly cycling and sometimes I do squats and lunges. Hope this gets considered. Thanks Jeff
Hey, that's a pitty... sometimes I have golfer's elbow as well, mainly because of doing a lot of pull ups. I've already had this issue a couple of times, in both arms. What I recommend you to do is: 1) Go visit a doctor (but I see you have already done this). 2) The exercise that causes the pain is often the one that is going to heal you. But you should do it with a lower intensity that doesn't aggravate the pain (you shouldn't feel pain by doing them, maybe only a little bit of discomfort). For example, in my case, I stopped doing pull ups (higher intensity) and focused on bodyweight rows (lower intensity). Or if you are doing weighted exercises, simply reduce the weights. 3) Do especific exercises to strengthen the forearms. I recommend doing supinated forearm curls and also hanging on a bar. Again the intensity should be low, you are not supposed to feel pain by doing them. If the hanging on the bar is too painful, try hanging on a lower bar with your feet on the ground. 4) Do especific stretching/ massage. Putting ice or hot bottle may also help. 5) Once you get better, increase the intensity slowly. And keep on doing the specific exercises. Today I'm fully recovered, but I still do specific exercises for the forearms, at least once a week. And I always warm up very well before the workouts. 6) Keep in mind that the only thing you must not do is doing nothing. You need to exercise the injuried area somehow to heal it. Hope it helps. Good luck!
@@tiagopiresabud4154 Hey man, Appreciate that. I see where I went wrong. I had started forearm training, the video that Jeff made years ago. But I never thought of reducing the intensity all that much maybe dropped the weight from 10 kg to 7.5 (about 5lbs) and lowered reps or sets sometimes. Least I could do is get on with this routine of yours and see how this works out. Thanks a lot for sharing man
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.
Thank you Jeff - I`m still traumatized through doing a squat wrong some 10 years ago which led to a spinal disc snapping out of place. Hopefully this will give me confidence again getting back into doing correct squats.
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.
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!
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.
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!
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.
The lateral tightening idea seems interesting? I have been using a clip-on mildly convex plasticized rubber support that spreads the load and provides good surface area for friction while keeping the bar nice and close < 1/2". The bar sits only a little deeper than the problem point you highlight but with the pads shape the weight is dispersed in an angular manner slightly lower still. My problem has always been ankle restriction which I must thank you for helping me realize. Through a combination of stretching and time under tension training I have been able to get much better results. The stretching has provided slightly more mobility enabling more balanced dynamics and the time under tension training has given me much better control through the problematic deeper end of the squat.
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 saw the thumbnail and thought “don’t you f--ing tell me to not let my knees pass my toes”, and then watched the video and was humbled. I consider myself pretty informed when it comes to weightlifting form, but I always find your videos contain information I wasn’t aware of. Thank you so much for your content.
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.
Hey Jeff, Jesse, I been following you guys since beginning of this year and it really helped me get motivated (and to keep going) love the humor, the physics and the practical advice (don't cut the carbs -entirely) it helps me going and got me out of a tough spot in life! My question is regarding mistake number 7. I've actually noticed this a lot in my workouts as a noobie/beginner. Many exercises I attempt either my left side or right side is ''stronger'' than the other. I tend to do some extra reps with single dumbells for the weaker side. But I'm just figuring stuff out as I go, is there more effective ways to train so I don't feel unbalance in strength in my left/right side?
Bulgarian Split Squats are an amazing way to not only determine the degree of imbalance but also the muscles that are most affected. Perform the BSS with an upright torso with the same weight left/right and see where and how you struggle one side vs. the other. Then perform a set leaning forward more. If more of your weaknesses are revealed upright, then you likely have a quad strength imbalance. If more of your weaknesses are revealed leaning, then you likely have a glute strength imbalance. Hope this helps!
Oooh! Jeff that last test bit about quad versus glute weakness is awesome!! Thank you! Thank you! I feel like my whole left side is weaker..ab/glute/ foot area too(and I work on it), with limited right ankle mobility in addition. The vast difference from right to left in different parts as I started to try and do beginning of KB Turkish Half Get Ups was an eye opener also. All helpful info and tools. Been a long road trying to figure all this out for me and my croooked frame. Grateful for your P.T. professional approach. Your ankle mobe tricks are super helpful and pain relieving for my feet and calves! Gonna go try this glute vs quad test thing now! Thank you!!
@@athleanx Thx alot for this reply Jeff!!! I worked a lot on my form because your videos made me realise how important this is but with this trick I managed to asses what I fear was the issue... my glutes are RIP. With leaning forward especially with my left leg I almost started shaking haha. I'll reemphasize or rather keep emphasizing on my glute work development. I see some others have the same Issue or similar, I personally have hypermobile shoulder joints and when I do the lat pull down my right arm/shoulder overtakes the exercise in the last inches and I'm mostly just pulling with my right side. If anyone has suggestions/ideas how to fix that... lemme know, I'll keep you guys updated if I find the fix for me!
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!
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 ?
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.
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.
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!
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.
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?
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 ..)
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.
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!
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.
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.
Just got home from the gym 2 mins ago and I progressively overloaded to a 58kg squat today, and this banger drops at the perfect time. Gonna improve the squat even more from this video hopefully.
People may crack on Jeff, but many of these things ( like that slight shift lft or rt when coming up @5:48 ) are those 'little things' that differencient a rep counter ( well ok..and a newer level trainer) from someone with a keen eye for form. ( kinda like the ' that picture is crooked on the wall " kinda person) I noticed that exact shift in my own squat when venturing back in the weight room in the winter. Traced it back to some 6+ years earlier a hamstring strain doing walking lunges w/ too much lbs. Years later, after some extended time off the bike one time( bike racer) this leg strength imbalance had become much more prominent not being on the bike. Come to find out I was subconsciously avoiding that little hitch in my hamstring. Did some controlled tracking/reduced wt , single leg machine press and found the exact stick point / weakness going through the range of motion and fixed it right up. Helped with a recurring glute issue as well, all from a long forgotten 'little' strain.
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!
Jeff I have an important question:I'm 50 years old and have a fair amount of knee pain from 35 years of working on hard pavement.My question is instead of discarding leg training completely would it be better to do something like wind sprints or better doing light barbell squats?Thanks in advance...
Your scapula videos are so helpful. I've probably being lifting too heavy, not perfectly formed movements, and too much practicing of my right hook. My shoulder feels soo loose, outta whack and painful.. So thanks for your help
Hi Jeff & Team Q: Why is the quality of your youtube videos so much better than the content you have in your paid programs? Are you planing do redo some of the videos?
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 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!
Thanks for showing correct bar position on the skeleton because seeing it in a practical way and which bones are affected cleared up why my hands felt a lil numb sometimes.
Can you suggest the best ab workout with a leg mix and the best abs workout with any of the upper body workout splits? Best abs combination with other major muscles workout (like back, chest, legs, shoulders)
Hi Jeff!! I have my left triangular fibrocartilage (wrist) torn. I can't do any supination move or any overhand grip, I feel real pain. I'm currently treating the injury to avoid surgery, but I think I will end up with no cartilage and bone pain due to rubbing, so can you explain a good way to regain my mobility and strength in a safer way for my joint? Thanks a lot!!! 💪🏻
How do you feel about kneesovertoes. As someone with a extensive background in physical therapy, what is the most optimal for athletes rehabilitating from injuries?.
You just covered all the points very well , my legs are built such that my quads burns better when i keep knees little outward faced and it goes naturally inline with toes while going down, but ppl give false information that knee should not go out of toes and it should be straight👍🏻
One reason it might appear that one leg is weaker than the other is the length of the femur or shin bone. For instance, I am quite certain one of my legs is shorter than the other. Very few people are perfectly symmetrical, and that factors into the stance as well.
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.
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….
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!
Oh man, the "stance finder" is exactly what I needed. Squatting tomorrow morning, so I can't wait to see how much this helps
You may be surprised at what your body "prefers" vs. what you thought you should be using.
@@athleanx I thought the perfect stance is where your feet are when you squeeze your glutes?
@@martinrosario4018 No, that is used to ensure that the hips are "square" or in the same plane as the feet. That's tip #10
@@athleanx I learned more from your excellent videos then any other source. Thank you Jeff for the excellent advice 🙏❤️
If anyone is reading this one year later, I want to mention that about 7 years ago I started lifting with no prior lifting experience but otherwise being in great shape. There was less info online and every single “perfect squat” form video had a narrow stance.
Turns out I have a wide stance; I can comfortable sit cross-legged for 8-10 hours*. Even though I started slow, recorded my form, and generally took every precaution I heard about, I severely hurt my lower back by squatting so narrow (just slightly wider than shoulder). It’s not like I had an accident, it just hurt more and more every day. The more I matched my form to the videos, the more it hurt. I stopped after about six months.
The pain has severely impacted my life. I used to go on weeks-long hikes with a 50 pound pack over hundreds of miles, climb mountains, etc, and I had never experienced even a twinge of back pain. Now it hurts every day, all day, and will keep hurting for the rest of my life. Lifting is one of the greatest regrets of my life.
I really appreciate that this video acknowledges that different people have different stances. This is the first video I’ve seen that admits it.
* ironically, the best pain reducer I encountered was during the initial stages of the pandemic, I did not have a home office and sat cross-legged on the floor while working from home. This reduced the pain from the injury more than any other stretch I tried.
I grew up running track and playing soccer competitively until year 1 of college.
I went military instead and had a very active job with lots of running and swimming and lots of lifting etc.
Over a decade and 1 acl replacement later I started experiencing some difficulties.
My quality of life went from 100 - 0 over four years.
I tried to get back into my lifestyle but had to sit behind a desk for a WHILE. I just kept getting weaker and weaker and depression and anxiety kicked in.
FF
I just wanted to say I’ve been chipping away since Nov 2022 and I’ve been going strong these past few weeks and all because of learning so many things I didn’t know. I’m already back in a consistent thought out schedule. I’m experiencing the effectiveness from knowing what I’m trying to achieve and everything feels great except I still don’t sleep well but this is overall great.
Thank you for putting so much work into what you love and sharing it with the world.
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.
Link to pre squat warm up, tip 8:
ruclips.net/video/Wlpds4meE8M/видео.html
Pro tip: if you have ankle mobility/biomechanical issues that cause excessive forward lean, elevate your heels for these warm up exercises.
One of your best on the subject, thanks Jeff, Jesse, & Athlean X team! Would love to see a video on excessive forward lean and your opinion on how to address it.
Thanks Jeff and Jessie!!!
Definitely going to incorporate these tips into my next leg day.
I've been keeping myself away from squatting at the gym due to me being insecure about my form, doing it alone etc. But I've decided to start having it in my training routine, and I planned on having my squatting premiere tomorrow. What a great timing, because now this video gets uploaded right the day before I was gonna start squatting! This video really helped me understand how to squat with proper technique, and it really prepared me for tomorrow's training. I'll keep you updated with how it went. Thanks Jeff!
Don't skip squats day 😈
It's been 17 hours. Not sure where on the planet you are, but did you do it?
If so, how did it go my man?
@@jayshah4203 hey man, thanks for asking! Unfortunately I woke up with migraine today so I'm unable to go to the gym. But tomorrow it is!
@@indibiningingman6510 Check out squat university's squat video it might help you out more
@@jayshah4203 update: today I did it! I only squatted 30 kg (+ the bar, so I guess 40) 3 sets of 10 but I don't think I could've done much more than that. I felt fucking weak, but at least I'm proud of myself for doing it. I'll definitely have this as my main leg exercise from now on. I won't care what other people think about me only being able to squat 40 kg.
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
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.
1 누워서 내게 맞는 발너비 찾고
2 발끝과 함께 무릎 외회전
3 무릎이 발끝을 넘어서는게 자연스러운거고
4 가슴과 골반을 한덩어리로 움직여서 바가 일직선으로 움직이도록
5 바를 광배로 부러뜨리려는 마음으로 당겨서 상체에 힘줘서 단단하게 하고
6 패드버려
7 유니래터럴 운동해서 힘의 균형맞추고
8 웜업해라
9 무게 욕심 버리고
10 엉덩이 쥐어짜서 골반 수평맞춰라
The quality of these videos are getting even better! Great animations and muscle highlighting. Love it.
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’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 really like the new, no music, intro. Straight to the good stuff. Thanks for the tips.
Hey Jeff, as always thanks for this valuable information. Without exaggeration, your videos really have changed my life and helped me ease back into the gym after a bad car wreck that left me with hip pain and sciatic nerve damage.
What are some of the safest squat workouts that will help strengthen without inflaming the hips or nerves for someone such as me? I would like to go further with muscle gains, but am still afraid to squat with the bar. Thanks a million Jeff Cavalier!
Thanks as always for watching! I do believe that you CAN resume normal back squats, however the progression is key. I'm guessing that your hip pain and sciatic nerve damage has led to some of the common weaknesses that occur in the lumbar spinal muscles when those issues are present. This would make the DB Bulgarian Split Squat or even a Drop Squat a great starting point to get back in a flow and consistency with leg training. You can certainly build up a good amount of unilateral strength with dumbbells alone on the BSS. At the point where you are able to handle your heaviest dumbbells (at least stronger than the 45lbs that the bar weighs) then you can switch to the barbell squat and use a high bar position. Slowly add weight and build up your volume from there. Hope this helps Mia!
I can +1 this approach, I've had sciatic nerve problems and back weakness for years, I started dB squats and lunges, then once I felt strong enough moved to light bar work and can now dl 300+lbs for reps. It takes time and you need to listen to your body, very often less weight is better.
Jeff your a super star 🌟 pain free abs was my saviour 👍
Ban cars.
I swear, man... that thing with your knees not going in front of your toes. So many personal trainers told me to do it like that, and i was like “bro, it doesn’t feel right, i’m gonna break something”. And they just shook their heads and looked at me as if i’m some lost cause or something.
So thank you jeff for bringing some science behind my intuition, and some peace of mind for myself. And for encouraging to keeping your chest and hips aligned, not pulling your butt backwards as if you’re sitting on a chair... 🤯
And for bringing solid techniques back into the mainstream, instead of “let me show you the proper way to do this that nobody knows except me”
If you really think about it sitting on a chair is by far the worst you can do so it makes sense that you felt this way about squats. Always trust your gut.
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
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.
Injury took me off the gym for 3 years now. It's golfer's elbow in both of them.
Since i was off training, it's now coming back because of postural issues and weak back muscles.This is what my Physio helped me understand. I also have trigger points in the back which after sessions of releasing, are a lot better than now.
I have developed some strength in them but if I do anything other than the resistance bands, it instantly gives me the pain again.
I tried changing grips, it surely helps but 2/10 times I may miss out on something and cause the pain again.
Jeff, if you could help me with a simple routine suggestion that I could follow, I'd be eternally grateful.
My overall strength in the body has gone down and it really messes up with my head sometimes. Have been doing cardio since, mostly cycling and sometimes I do squats and lunges.
Hope this gets considered.
Thanks Jeff
Hey, that's a pitty... sometimes I have golfer's elbow as well, mainly because of doing a lot of pull ups. I've already had this issue a couple of times, in both arms. What I recommend you to do is: 1) Go visit a doctor (but I see you have already done this). 2) The exercise that causes the pain is often the one that is going to heal you. But you should do it with a lower intensity that doesn't aggravate the pain (you shouldn't feel pain by doing them, maybe only a little bit of discomfort). For example, in my case, I stopped doing pull ups (higher intensity) and focused on bodyweight rows (lower intensity). Or if you are doing weighted exercises, simply reduce the weights. 3) Do especific exercises to strengthen the forearms. I recommend doing supinated forearm curls and also hanging on a bar. Again the intensity should be low, you are not supposed to feel pain by doing them. If the hanging on the bar is too painful, try hanging on a lower bar with your feet on the ground. 4) Do especific stretching/ massage. Putting ice or hot bottle may also help. 5) Once you get better, increase the intensity slowly. And keep on doing the specific exercises. Today I'm fully recovered, but I still do specific exercises for the forearms, at least once a week. And I always warm up very well before the workouts. 6) Keep in mind that the only thing you must not do is doing nothing. You need to exercise the injuried area somehow to heal it. Hope it helps. Good luck!
@@tiagopiresabud4154
Hey man,
Appreciate that. I see where I went wrong.
I had started forearm training, the video that Jeff made years ago. But I never thought of reducing the intensity all that much maybe dropped the weight from 10 kg to 7.5 (about 5lbs) and lowered reps or sets sometimes.
Least I could do is get on with this routine of yours and see how this works out.
Thanks a lot for sharing man
@@utkarshchourasiya5309 that's right, try to really reduce the weights and stay pain free. You can do it! All the best!
@@tiagopiresabud4154
Already started it.
Have to be on the resistance bands for a while but will surely work my way up in no time.
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.
Thank you Jeff - I`m still traumatized through doing a squat wrong some 10 years ago which led to a spinal disc snapping out of place.
Hopefully this will give me confidence again getting back into doing correct squats.
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.
You inspired me to choose Physio as my proffesion and now inspiring me to make better videos … Thanks Jeff 💯🔥
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!
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.
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!
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.
I see these mistakes soooo often (in myself too though) 😂 great video, love it!
Retracting shoulders, hands, arms behind is just stupid. Good luck.
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
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!
The lateral tightening idea seems interesting?
I have been using a clip-on mildly convex plasticized rubber support that spreads the load and provides good surface area for friction while keeping the bar nice and close < 1/2".
The bar sits only a little deeper than the problem point you highlight but with the pads shape the weight is dispersed in an angular manner slightly lower still.
My problem has always been ankle restriction which I must thank you for helping me realize.
Through a combination of stretching and time under tension training I have been able to get much better results.
The stretching has provided slightly more mobility enabling more balanced dynamics and the time under tension training has given me much better control through the problematic deeper end of the squat.
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.
Jeff: Excellent video content !!!
Jesse: Improved squat over the length of the video !!!
Squats have been a weakness of mine, def needed this!
They are for most of us bro!
Same in here
The RUclips channel Squat University can be trusted, as well.
In an age where we sit down a lot, proper squats are hard for mot of us unfortunately
I saw the thumbnail and thought “don’t you f--ing tell me to not let my knees pass my toes”, and then watched the video and was humbled. I consider myself pretty informed when it comes to weightlifting form, but I always find your videos contain information I wasn’t aware of. Thank you so much for your content.
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.
Been watching your channel for several years on and off. Each time I come back, you keep getting better and better.
Hey Jeff, Jesse, I been following you guys since beginning of this year and it really helped me get motivated (and to keep going) love the humor, the physics and the practical advice (don't cut the carbs -entirely) it helps me going and got me out of a tough spot in life! My question is regarding mistake number 7. I've actually noticed this a lot in my workouts as a noobie/beginner. Many exercises I attempt either my left side or right side is ''stronger'' than the other. I tend to do some extra reps with single dumbells for the weaker side. But I'm just figuring stuff out as I go, is there more effective ways to train so I don't feel unbalance in strength in my left/right side?
Bulgarian Split Squats are an amazing way to not only determine the degree of imbalance but also the muscles that are most affected. Perform the BSS with an upright torso with the same weight left/right and see where and how you struggle one side vs. the other. Then perform a set leaning forward more. If more of your weaknesses are revealed upright, then you likely have a quad strength imbalance. If more of your weaknesses are revealed leaning, then you likely have a glute strength imbalance. Hope this helps!
That's my issue too ( arms/ shoulder)
Oooh! Jeff that last test bit about quad versus glute weakness is awesome!! Thank you! Thank you! I feel like my whole left side is weaker..ab/glute/ foot area too(and I work on it), with limited right ankle mobility in addition. The vast difference from right to left in different parts as I started to try and do beginning of KB Turkish Half Get Ups was an eye opener also. All helpful info and tools. Been a long road trying to figure all this out for me and my croooked frame. Grateful for your P.T. professional approach. Your ankle mobe tricks are super helpful and pain relieving for my feet and calves! Gonna go try this glute vs quad test thing now! Thank you!!
@@athleanx Thx alot for this reply Jeff!!! I worked a lot on my form because your videos made me realise how important this is but with this trick I managed to asses what I fear was the issue... my glutes are RIP. With leaning forward especially with my left leg I almost started shaking haha. I'll reemphasize or rather keep emphasizing on my glute work development.
I see some others have the same Issue or similar, I personally have hypermobile shoulder joints and when I do the lat pull down my right arm/shoulder overtakes the exercise in the last inches and I'm mostly just pulling with my right side. If anyone has suggestions/ideas how to fix that... lemme know, I'll keep you guys updated if I find the fix for me!
Seeing Jesse's improvements and being Guinea 🐽 is awesomeness 👏
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!
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?
This channel never gets old . Amazing, as always !
Yo
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.
Jeff is the F’ing sh*t. I learn something in every video I watch and I’ve been lifting hard for a decade.
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.
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!
I don't think anyone fully understands body mechanics better than you do. This is a fantastic channel. 🤘
As I adapt my training to inevitable ageing (60+) the more I appreciate this chaps content-really bang on .
Thanks Jeff my next leg work will be great. I will implement this tips
Just did the barbell squats and this video drops thanks man
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.
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?
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 ..)
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 editing on these videos has evolved so much, well done bro and thanks for the video!
great vid! i love the pad mistake... ive never understood people using the pad... feel the metal bar!
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!
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.
That blooper joke at the end had me rolling 😂. Glad you put it in post
Finally someone who knows what they are talking about! Good video.
Lol.. Do you even know Jeff?
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
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
I love how you can go over the same thing and find a way to make it better.
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
I was watching some of your old videos (10 years ago or 8 years ago), and just caught up, you are an amazing dude !
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.
The production value is really great in this one, love to see it!
Just got home from the gym 2 mins ago and I progressively overloaded to a 58kg squat today, and this banger drops at the perfect time. Gonna improve the squat even more from this video hopefully.
Jesse with short hair and long beard really suits him! Looking good bro 🦾💯
People may crack on Jeff, but many of these things ( like that slight shift lft or rt when coming up @5:48 ) are those 'little things' that differencient a rep counter ( well ok..and a newer level trainer) from someone with a keen eye for form. ( kinda like the ' that picture is crooked on the wall " kinda person)
I noticed that exact shift in my own squat when venturing back in the weight room in the winter. Traced it back to some 6+ years earlier a hamstring strain doing walking lunges w/ too much lbs. Years later, after some extended time off the bike one time( bike racer) this leg strength imbalance had become much more prominent not being on the bike.
Come to find out I was subconsciously avoiding that little hitch in my hamstring. Did some controlled tracking/reduced wt , single leg machine press and found the exact stick point / weakness going through the range of motion and fixed it right up. Helped with a recurring glute issue as well, all from a long forgotten 'little' strain.
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.
Jeff I have an important question:I'm 50 years old and have a fair amount of knee pain from 35 years of working on hard pavement.My question is instead of discarding leg training completely would it be better to do something like wind sprints or better doing light barbell squats?Thanks in advance...
Thanks for keeping us going coach.
Hey Jeff could you do a video on working out with Osgood Shlauters disease because it makes my legs workouts unbearable
@5:05 then where should it sit in relation to C7? (for high bar squats) Above? Below?
Your scapula videos are so helpful. I've probably being lifting too heavy, not perfectly formed movements, and too much practicing of my right hook. My shoulder feels soo loose, outta whack and painful.. So thanks for your help
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.
Hi jeff. I am girl and I want to know that should I train my obliques or not? I don't want my waist to get thicker.
Don't focus on your Obliques.. It can make your waist look wider.. Better do planks
Hi Jeff & Team Q: Why is the quality of your youtube videos so much better than the content you have in your paid programs? Are you planing do redo some of the videos?
I just realized I always put the bar on C7 instead of my back. Thanks Jeff, will do some proper squatting today!
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 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!
That blooper at the end, loved it. Need more of those!
Thanks for showing correct bar position on the skeleton because seeing it in a practical way and which bones are affected cleared up why my hands felt a lil numb sometimes.
clicked on this because of your noob video, been squatting heavy for many years, but this channel always has something to implement
Can you suggest the best ab workout with a leg mix and the best abs workout with any of the upper body workout splits? Best abs combination with other major muscles workout (like back, chest, legs, shoulders)
Hi Jeff!! I have my left triangular fibrocartilage (wrist) torn. I can't do any supination move or any overhand grip, I feel real pain. I'm currently treating the injury to avoid surgery, but I think I will end up with no cartilage and bone pain due to rubbing, so can you explain a good way to regain my mobility and strength in a safer way for my joint?
Thanks a lot!!! 💪🏻
Hey Jeff, which side do you lean more towards: bulking and cutting, or maingaining?
How do you feel about kneesovertoes. As someone with a extensive background in physical therapy, what is the most optimal for athletes rehabilitating from injuries?.
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.
Really nice editing! Good job Jessie!
That little outtake at the end was great. Cool to see Jeff break his persona and laugh.
I like how Jeff going round Jesse's legs comfortably for the sake of our education ...
You just covered all the points very well , my legs are built such that my quads burns better when i keep knees little outward faced and it goes naturally inline with toes while going down, but ppl give false information that knee should not go out of toes and it should be straight👍🏻
One reason it might appear that one leg is weaker than the other is the length of the femur or shin bone. For instance, I am quite certain one of my legs is shorter than the other. Very few people are perfectly symmetrical, and that factors into the stance as well.
Thank for this amazing video to all the team behind that ! Can i ask something ? Where is the stretching video linked ?