Squat School | Hip Structure and Squat Technique | JTSstrength.com
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- Опубликовано: 28 сен 2024
- Dr. Quinn Henoch takes American Record holding weightlifters Colin Burns and Cortney Batchelor through a hip mobility assessment and along with Max Aita discusses what this means for their squat technique.
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Courtney is me! I mean, sure, I’m a middle-aged black man, but you get the point.
I’m the same... the reason Courtney squats in that position is because of the proportion of her femur to her leg bones, she has long femurs relative to her lower legs. If you squat similarly you might notice you have similar lower body proportions. In the squat this puts more torque on the knee to squat when using traditional form, with knees tracking directly over your feet. Instead to compensate it’s better to widen the feet and focus on keeping your knees out and it takes pressure off the knees. Everyone’s biomechanically different and surprisingly humans come in various configurations, so finding the lifting technique that works with your physiology is critical.
@@DPMixing just thought I'd add that the femur/tibia proportion you're talking about could explain the wide stance, but pointing the feet out is likely needed to allow the femur to clear the illium, as Dr. Quinn is saying in the video (more external rotation). Then of course there's always that one guy who is 90% legs but still squats with a narrow stance haha. We are wonderfully created!
A 6' Courtney
It looks like now i know why i struggle to progress in squats. I do it like Colin but feel not right -weak position, wiggly abit....i already know that Courtesy s position ll suit me more- middle aged white European
🤣🤣🤣👍👍 I feel ya man! Been using the narrow stance for years and just started wide stance and it feels 150% better!
Great video. I spent years banging my hips up thinking there was some optimal squat position I needed to aspire to, and only recently accepted that my anatomy requires me to squat with a relatively narrow, toes out position, that finally allows me to squat pain free. I wish I had this information years ago, rather than listening to these mobility "gurus" that are selling so-called optimal human movement. No amount of foam rolling or banded hip distraction will change your hip socket.
same here, I fucked up my knees trying to perform a "perfect squat"
TomVan w.
☺
OMG! Me too! I thought I had to squat a certain way or I was not getting any benefit. Too much pain so I did other exercises and avoided squats. So nice to be reminded to listen to my body.
his form can be very good, depends on the lifter...
Haha almost tore a groin trying to listen to people like that!
I'm a tall, novice lifter and I've been struggling for almost a full year trying to figure out how to squat in a way that felt good. This video is GOLD! I realized a stance like Cortney is what feels natural for my hips. This information needs to be spread!
My squat stance is like Cortney's (wide, toes out). So glad to learn it's not something I need to "correct"!
This video is MONEY! Every trainer should watch this, awesome way to dial everything in. Thanks for the quality work!
Robert Weeks totally agree
Nice pfp, where it from?
@@KrystenJanzen nice pfp too
@@mihailmilev9909 custom made by a friend
Comforting to see someone (Corntey) in this sport that squats the way I do. Nice video!
I'm a new lifter myself and trying to figure out the correct technique to squat so this was very useful! Thank you
Really needed this. Like Courtney I squat with a very wide stance naturally and I had a trainer who kept saying it's wrong and forced me to squat with straight toes and narrow feet. It totally put me off squats and even affected my self confidence a bit. I am getting back to squats now and even more encouraged after watching this. Thanks. 😊
in the first two minutes of this video I learned the most natural way for me to sqaut is a-OK. For months I tried by the book way but it never felt right. Thanks for this video
Same here. I have hip structure similar to the girl it seems.
6 years on and this video will forever be useful
So I started watching this video and then remembered that I did legs a month ago, so just going to go do chest and biceps. Good luck with squatting though brah
I need to have this book marked so when our “gym bro” tries to “fix” my squat I can just hold up video instead of having to tell him that my hips don’t work the way he thinks they should.
I have been working on my squat stance and groove a lot this year (still has a ways to go), but my God once you can hit the hole comfortably you'll love squatting!
Ever since I came upon your channel, I've gained so much knowledge as well as physical capabilities from your videos and benefitted me immensely over the past couple months. Thank you so much for all these informative videos! And the best part is that they're free of charge. Please continue to keep up the good work!
Cheers, from Canada!
Thanks
This is literally one of the most informative videos I've ever watched, great stuff Dr Henoch!!
this is genius. You guys should do a Front rack school
Its on the way
+Juggernaut Training Systems have you done one for bench press? I need some help on mechanics
Juggernaut Training Systems I was wondering if you could how to do powerlifting movements with maximum safety and good technique while having hypermobile joints? I've found it's a rather rare problem in the powerlifting world and it's difficult to find concrete advice about how best to take care while doing powerlifting especially in squats and deadlifts.
@@annedorward784 I have hypermobility and my sister actually had ehlers Dan los syndrome hypermobility type so I’d be interested too.
By far the most comprehensive breakdown of the intricacies of squatting. "Going ass to grass" should not be the only cue for new and seasoned lifters alike, and this video is testament. Great content, kudos!
I can’t wait to get in the gym on my next leg day and try this. My squat (were its most comfortable) is just like hers. But I’ve had trainers try and get me to squat like he does and it’s so awkward and painful that I just don’t squat. If and when I do, I use the landmine so that my back isn’t loaded up with weight and I can hold on to squat “normal” thank you for the info. I feel like my whole routine is about to change!!!
"Get out of here, Go play in traffic." I had to paused the video cause I was laughing so hard.
Eion Fitzgerald I don't get it lol
Yeah that had me in stitches!
Anonymous Brahette Doc was just messing/joking around with her. Things can get drab quick if you allow yourself to just stay clinical. Joking some helps keep things light, and people comfortable. Hell, it gave me a laugh.
5:43
Play in traffic
What does it mean
JTS videos are on another level. Thanks so much for your contributions.
This is the kind of next-level knowledge that makes me REALLY appreciate this channel.
Just for fun, I tried out the test while lying down and the results are pretty interesting:
Like Courtney, I can get a ton of external rotation (I get 90 degrees inward with ease) but barely any internal rotation.
But like Colin, I can get my knee to almost touch my chest when I go straight up without opening up.
So... If I'm getting this correctly, it does make a lot of sense that I prefer to squat with a relatively narrow stance with the toes angled out.
My question is: What implication does the hip structure have regarding the sumo deadlift stance?
What I've found out recently is that I get a lot of hip joint pain from doing a sumo with a moderately wide stance and toes angled out quite a bit.
This kind of sucks for me as I think I could pull more with sumo than with conventional with enough practice, but well, if my hips are getting beat up with just one session of sumo, then there's no way I could train the movement regularly.
I'm sure there are many other factors involved regarding this; however, my hunch is that it has a lot to do with my hip morphology.
Any thoughts?
Thanks Team JTS!
YungJuve - Is it easy to extend your back when you have your knees up in your chest with that narrow stance? I like to have mirror to double check that my back i actually straight when Im doing the drill. I can get my knees to my nose in any squat position if I round my back.
I'm fairly positive that my back is in a neutral position when I do that. I'm one of those "extremely" mobile people in that regards.
YungJuve that makes a lot of sense about the sumo squat, actually. It means that you're more built for the conventional deadlift. If you still want to sumo, just get more narrow with it
Thanks. I'll stick with the conventional for the most part and play around with a narrow sumo after the next testing phase.
Me and you have the same exact hip anatomy (not exact but we are pretty much the same) and my natural strength is the conventional deadlift (makes sense because it's a narrow stance and I'm very comfortable with it) our hips (I'm speaking about me and u specifically) are VERY uncomfortable going wide, so I would say build up ur conventional. Plus, sumo deadlifts don't count ;)
Such a great, informative video! Everyone who wants to get into lifting should watch this. Thanks JTS!
I'm fairly new to squatting, about 2 months now and have been squatting like Cortney. Thought I'd squat properly and try to squat like Colin. Now my knees are sore. Glad I saw this video. Going to stick with my old style and will probably just spend a couple of workouts seeing what is optimal for myself. Thanks!
This video literally changed my squat life. The whole time I was having trouble getting low, thinking I had mobility issues. Come to find out, all I needed to do was go to a slightly wider stance with toes pointed out (as shown in this video), and now I can get ass to grass with my squats!! Thank you for posting and opening our minds to the reality of no one-size-fits all squat that we have been brainwashed to believe. Very few things in life are like that, why would squats be one of them?? Thank you again!!
Steph Adams glad to hear it helped you
Dude thank you very much for this video, I have had multiple lower back injuries due to squat with legs close, I couldn’t even squat 35lbs plate without severe lower back pain. Everyone kept telling me I have weak legs and poor mobility so I worked on my mobility and leg strength for a year and still I couldn’t squat. I came across this video and I decided to make my stance wider, i felt so comfortable, in just a week I can now squat two 45lbs plates on each side 😭😭, thank you very much I just want you to know that I appreciate you.
Finally someone who explains it well!! Thank you sir!!
This really helped me thank you! I did all the drills and then I did them all to my roommate lol! I feel so better knowing I can leave my feet turned out instead of always trying to think about and fight for them to stay forward!
Thank you so much for this! I have tried everything to do the “cookie cutter” squat and felt defeated every time. I’m fairly new to squatting and I’m ready to give it another try! 🙂
oh man the amount of relief that i felt (not just on my knees) after seeing courtney squat exactly like me made my day
very valuable, well done video. I am lucky I came across this video. Thank you, Dr.
This is cool. Great info.
NOW give us a Max Aita vs. Silent Mike!!
Thank god I found this video 🙏🏾
You are a life saver. I am having problems with my squat for a long time (butwink, knee problems etc ...) This video helps a lot.
Holy shit this is amazing information. When laying down my internal rotation is like almost absolute 0. Ive been forcing myself ontop of squatting incorrectly for a more narrow stance. I have alot of body-rebuilding to do, but thank you JTS this shit is golden
holy crap this one video 'fixed' my squat problems (for now). ty.
Always great stuff from Dr. Quinn and the JTS crew. Much appreciated.
Daym Colin is always impressive
I wish I had know about this sooner, hated the squat because i tried to have that perfect narrow stance. Now wide stance feet out makes me love the squat again !
Thank you
Best video out there, i found my stance based on this vid, a weight heavy before was suuuper easy
Great video, and it’s the idea there isn’t always a gold standard in many exercises. Many Trainers ‘teach, people without understanding anatomical differences and would correct people how to do exercises as their idea of the exercise or by their personal experience. Many people like to learn from the internet, but some just copy what they see, without understanding what they are doing. This presentation sheds lignt on this issue. Thanks
Eye opening video! Totally helped me understand my hips! Wish I lived in Cali so I could get help from the JTS team and Dr. Henoch.
Great Video! I am like Courtney. I have been told that I squat wrong because my legs are wider. This is an an important video to explain how we are all different and how to figure out what is best for us.
Thank you for this informative look at listening to your body to find your best squat position! I definitely know that form is everything when it comes to lifting, but sometimes we have to take into account our own particular anatomy. We are not all built exactly the same way, and sometimes I might need to make adjustments based on how my body naturally moves, and my joint structure. I have hurt myself in the past trying to do certain exercises the "correct"way!
BTW, totally off-topic, but Courtney's hair is so cute! I love the color :)
Thanks for sharing this great video! I like how you incorporate real athletes to show differences in technique and anatomy. I recommend continued learning to all of my Live Good Fitness clients. Your videos absolutely meet that criteria. Thanks again!
Oh my god. You just saved my life. I am about scheduling my appoint with physician to see why I cannot squat with narrow stand. Thank you
How do you watch this and then hit the dislike button. What about this great info was so bad that you kit dislike. Some people are just assholes for real. Great video man.
Such a good content! I was feeling something wrong up into my pelvis from the past two weeks that I entered in the gym, now I could fiz the problem - I was opening too little. Pay attention to that and you may find yourself free of lots of pain!
This video is pure gold.
Extremely helpful and explains why I tend to get injured when I go even a bit wider than I usually do: the weight forces my hips past the safe zone, stretches them too much and they get hurt. I don't have enough depth in my natural hip movement when my legs are wider. BUT, I'm really pretty good with a narrow squat. At the same time, I like my feet pointed out, just as this analysis suggests. So, for me narrow stance with feet out is correct. Thank you!
This also probably means less posterior chain activation, no? So, need to hit that more with other exercises.
THANK YOU ! I have a stance like Courtney and every trainer i've ever had has tried to "correct" it and it's super annoying!
This was amazing! Literally helped my squat instantaneously, thanks!
Absolutely loved this video. The way this guy explained, is incredible and very easily understandable.
This is very very informative and widens the prespective and helps to understand why squatting is different forndifferent people
This was pretty slow of me to realize...but now I am also taking in to account the pelvic structure when squatting. Men have a more narrow pelvis, and maybe that is why it is so easy for them to have a narrow foot stance. Where as women who have a wide pelvis need a wide stance. Now I don't feel bad for the way I squat
I thought I just had weak legs, turns out it’s my form! Thank you!
This helped so much!!! I tried going more narrow and that resulted in some knee pain but I widened it and I felt no discomfort
Thanks for great session!!!
I thought for the longest time my knees just weren't made for squatting, because I'd always feel some slight joint pain. Turns out, I just needed a wider stance and point my toes outwards a bit. Thanks for the great video!
Greatly appreciate the many considerations you take into account here.
Excellent video! Always learn so much from Dr. Henoch!
And in the gym, they never care about individuals and teach everyone the same form/structure...thanks a lot. Great job, very helpful.
Thank you. I've always been trying to get closer when a wider stance is much more comfortable. Long legs much wider up top built for speed and jumping far/high. Can still deadlift my bench/squat combined weight but hopefully embracing my natural stance will change that soon.
A great way of explaining.i am overwhelmed.
After knee injuries I've had to go from narrow to wide feet out to reduce knee pressure some really interesting stuff this guy covers
You're brilliant, sir. Thank YOU!
can you do a video on anterior pelvic tilt and lumbar lordosis effect on load bearing exercise
This was awesome!! Thank god I can stop squatting the way I have and start the way that actually feels good and natural!
You guys do such a tremendous job. I appreciate a lot your effort. Keep it up! 💪🏋🏿
Do you guys have anything on knee pain? This information is gold
I don't know why but I've seen a lot of people squat like Cortney and it looks so DAMN FUCKING clean and strong !
This should be required viewing for all trainers.
I use narrow and wide squats but I use a hip squat machine no back squats, and I have none of the problems mentioned doing squats with a bar across the back.
Awesome! Thanks doc! And thanks to this channel for the info!
Very informative video. I see videos preaching for everyone to use the same stance while squatting. Physically, we are all different.
Can you comment on or possibly do a video on overcoming natural body compensation post injury or surgery? I.E. someone injures a knee/hip/ankle and their body has less structural integrity. You guys are great keep it up.
So good, great explanation!!
Learned a lot from this video 🙏thank you to everyone in it
This is great. Please do one for upper body!
great info on squat positioning! Thank you for this excellent video!
1 Of My Goals Is To Meet Chad And Have Him As A Coach Or Atleast Tweak My Lifts
🎶 Turn it up, another round of squats! Turn it up, another round of squats! 🎶
i messed my back up trying to squat with my ass sticking out avoiding the butt wink but i can't because my hips are built that way. ive been squatting naturally now and i can say that now for the first time I'm getting the best results I've ever gotten off of doing squats.
My gym rat friends always told me my squats were ugly because my stance is very wide like Courtney's. This video made me feel much better that I'm not the only one who needs a wide stance to squat. If I have a narrow stance I fall backwards everytime, no matter how much I practice I can never keep my balance like that.
My son is on high school football team. Of course, they train squat. But they train it SO wrong! Old school....trying to force foot placement, limit depth to just above parallel, and even have him looking UP so high his neck is practically bent over the bar! (Among other things!)
I have him do it my way and tell the coach and trainer to call me if they have any concerns.
This is why I subscribed!
I love this! Thank you, thank you very much for explaining that there's nothing wrong with me!
Very interesting video. Absolutely superb
Really good information in this video. Much appreciated😁👍
Good vid. Like what you would learn from strongfirst and original strength workshop.
I find that the angulation of the knee articulation is different at different levels of squat-height, depending on the joints construction over ROM, not muscle tone - yet
I want to try these and get someone to do them mobility tests on me! Thank you
Sure there is an optimal 'strongest' stance for each lifter based on pelvic anatomy. But do you think intentionally working with an 'uncomfortable stance' - perhaps with a reduced load - would help fix some weaknesses, and carry over to making your strong stance, even stronger ? Just wondering. Super video BTW!
So helpful!
Great content as usual!
But, as a side note, there is much more behind individual differences related to squat stance that just internal and external rotation in your hip.
And as we can see with both of these athletes, movement patterns play a major role: I mean, it is obvious that they feel most comfortable in their squat positions that they are training in for so many years. And why did they choose this positions? That is guess work - maybe it felt most natural, maybe they got it taught like this, what ever reason could be.
Again, great content, but it's not that black and white and just a little piece in the puzzle.
Honestly this was pretty black and white and it's had a huge impact on my squat. I tore a knee up years ago trying to 'do it right'... now a decade later getting back into the game and doing a lot of research. In 10 minutes I went from "I'm not sure I want to squat, because it still hurt"...to "Holy shit I can't wait to squat".
This was legit !!!!
Im loving the content, even with my injury im making progress! But i really would like to ask, do you guys intend to do videos about injury rehab? L.back, spinal erectors etc. Thanks, and again, great stuff!
Thanks. It's really too difficult to try and make rehab videos in this contest because each person's injury will be too unique.
Sure, i understand, no problem.
Thank you, very clear and very helpful
You are welcome
NASM does a squat assessment with toes forward. If the person cannot get depth they program corrective exercises . The don't take personal style into account. I squat with a more hips externally rotated and feet out . Shouldn't they take individual preference over the textbook norm ? Or am I wrong
great information. thanks for the content. please if you can create something for deadlifts. I have a tight hamstrings which rounds my lower back. need help on that. thanks
Definitely subbed.