Holy shit, I'm fucking dying from the intro. Was not expecting Jason even after reading some of the comments. I thought he'd be in the body of the video. Thank you, Jonnie. I haven't laughed that hard for a while.
yo Jonnie, have you ever had any problems with hip flexor pain in the squat? When I reach depth and try to push back up hip flexor starts hurting like crazy and even translates into some upper quad pain. Just wondering if you ever experienced this?
Hip flexor soreness is usually a sign that you are actually squatting with good form. Excessive pain of course isn't good, make sure it isn't impingement at the hip joint, but I will go into why some soreness in the flexors can be a good sign eventually.
CanditoTrainingHQ lol this is not a good type of pain, its pretty excessive and I really have no idea whether it is an impingement as I have never experienced it before except for just recently. I've tried squatting through it, but it's not getting any better. I've done hip stretches and foam rolled, but it didn't provide any lasting fix. Btw I'm talking like the front of the body near the groin above the quad is where this is.
Vladimir Yevsenko I actually had a problem like this for quite a while. It was a pain to get ride of it, but the main problem was actually hip mobility, I could squat to depth but it would always be incredibly painful when reaching depth, which was weird because I had been squatting to depth from many training sessions before, so it seemed to come out of nowhere. I actually talked with a pro strongman I know and he guessed what it was right away. I had reached the point in my training where mobility work needs to be focused on just as much as any work set, if not even more, when areas start to get tight. For me, because it was my hips in this case, I had to stretch my hip flexors every day, several times a day and in several deferent ways. Then low an behold after about a month the pain was gone. It takes awhile but the mobility work does help. Then now the disclaimer haha, of course, this is just my circumstance and it just sounded similar to yours, so I thought I would tell you what I did to fix it, but still if you think it is bad enough I would see a real medical professional. The stretch that helped me the most was actually a variation of a lung with a stability ball, put toes of your back foot on the stability ball and lung down trying to get the knee of you back leg to touch the ground.
interspool I've been squatting for over a year now, this has never happened regardless of the stance I used, but I've always squatted close-medium stance. Never did anything special for warmups just some light squats.
If you need to work on flexibility then there's no reason why not. A beginner can use a broomstick or pvc pipe instead of weight, as the video suggested.
haha definitely start out with that wider grip. Even I had a bit of trouble even overhead squatting in general when I first started. Of course I do have a favorable build/mobility already, but you can definitely build it up. So don't be too discouraged if it is hard at first. I've actually found a lot of the struggle at the start has to do with just balance and coordination too.
I wouldn't call it hypermobility, because that's usually a bad thing. But I know what you meant :P. And yeah, I've tried this before and it is very annoying. For me (and, I suspect, many more people) I think the problem is actually ankle mobility. My knees don't come forward far enough, thus I have to sit back too much and sacrifice my upright torso :(
Yosef Estill have the exact same prob. i have flat feet, and somehow my ankles become incredibly stiff when i manually create an arch, my calcaneus is launched into an odd position. it makes me really dependant on my olympic shoes., and mobilitty work hasnt really helped me much to this day.
MrObame Yep. I'm better than I used to be. At least while walking now I maintain an arch. In the past when I was ~70lbs heavier, my feet collapsed when I walked and actually made my foot an inch or so longer. I think that the only way to fix it will be to do the things Kelly Starrett prescribes. To do that, I need to buy some of those expensive ass resistance bands.. :(
MrObame It's really hard to mobilize the ankle. I think it's because there is no easy way to get a lot of leverage on the joint. To mobilize your hips, for example, it's easy to use your legs as levers because they are so long. But your foot is short and has a lot of give in it because of all the joints in it.
Hey Jonnie! I have a problem with "Lordosis". This means I often experience pain in my lower back when I squat, do you have any stetches or exercises that will help fix this? Thanks!
Just because I am big and hairy and am using transhumanism to evolve myself doesn't make me a Pokémon! Wait... Johnny I specifically asked you if you were a Pokémon master and you said "no"!
since you suggest this as a 'mobility' movement would doing it with just an empty barbell/light weight be fine or would you treat it like any other exercise you do at the gym and look for progressive overload?
Hey Jonnie, I have a question regarding your regular / 'novice' linear program. I've been on starting strength / stronglifts (started with 5x5 sets and moved onto 3x5 and got my squat up to 300lbs making workout to workout progress). Basically, is your program comparable to something like madcow 5x5 where you make weekly progression? what some would call an advanced novice or early intermediate stage. Or in other words, do you think your program with weekly progression would suit me fine having done starting strength/stronglifts? Oh also, another quick question, the main working sets (3x6 and 2x6 for deadlifts), those are straight, so in other words static / keeping the same weights on the bar for all working sets right? Thanks alot in advance, Love your videos!
Hey Johnny this is actually something I'm working very hard to improve. I simply cannot overhead squat. The most important issue is that I do not have the shoulder flexibility. Should I just continue to work on shoulder flexibility with a PVC pipe?
This an all around amazing full body exercise. I love doing overhead squats with kettle bells. Let me tell ya, if you think you're tough just try those out. Look up Kelly Starrett Leopard Test. Happy lifting!
JC, what exercice should i do to increase my shoulder mobility for squats (back and front squats). This will help me loweing the bar on my traps without poping off my shoulders. Thank You.
Great drill, but I'm lost as to why an exercise which will be limited by upper body mobility is your favorite for squat mobility. Their are better mobility drills for the back squat, I'm thinking SAID principal here. I could see the OHS being good for just overall body mobility but it is a jack of all trades certainly a master of none.
Candito, I usually warm up my legs doing a leg warm-up routine that omarisuf has on his channel. I do each one ( except the last one which was optional it's for the hamstrings) at least once for 10-12 reps. Then I warm up my back using the back mobility routine that Omarisuf has on his channel plus the rest of his warm-up videos. Would me doing this movement right before I squat benefit me considering what I do already to warm up .?
I have pain in me knees when I'm coming UP from the squat. Going down is fine, but when the weight gets heavy I have pain when pushing up out the squat. I concentrate on forcing my knees out.
TFW you can't even overhead squat with just the bar, my back fucks up and i feel all kinds of rounding going on, I can do power snatches but when it comes to going to parallel, I fall backwards or forwards
Candito when are you going to finish those adjustments to your linear program? I don't want to start it before the changes are made. (You told Izzy, from Power lifting to Win, that you would be doing this soon)
hey jonnie do you recommend incorporating heavy overhead squats in a workout program? I have quite good shoulder flexibility as I focus a lot of my training around oly lifts and I was wondering if you would recommend them? great vid and channel brother - keep it up!
I saw people putting plates on the ground when doing some squats, but, aint that bad for your lower back? Since aint better to have flat shoes when SQ/DL?
This looks easy but you would be surprised how hard it is to do. Especially once you start narrowing the grip. Awesome vid man it's definitely helped alot with my squats.
Hey Jonnie, i hope you'll read this, as i have yet to find a solution to this problem. Recently i was told by a physiotherapist that my left shoudler blade is higher than my right. And it is really starting to show in muscle development (left trap higher than right, shows slightly on chest). Also, i tend to notice that the injuries i have so far may be connected to it. Left glute seems to be what is called 'piriformis syndrome' and bench press (at higher intensities) tends to be weak on the rightside, sometimes have a twitch in my right lower back but this hasnt bothered me yet. My question is, is this really hereditary or could deadlifting with a mixed grip (right over left under) cause this? If so, is there anyway to fix this? I have had to switch to front squats and sumodeadlifts at the moment as my left glute is giving problems
I still can't bodyweight squat without excessive forward lean. I know that my problems are hip and ankle mobility and I am looking to improve them everyday but they just won't budge. Standing on plates is the only thing that helps right now as I don't have weightlifting shoes with a heel. The dream is to just slip into an upright squat bare footed with no problems or pain! Right now I goblet squat a kettle bell and stay in the bottom position to slowly try to improve.
Jonnie I currently use Wide Stance Paused Squats as my accessory on both lower body days on your Linear program, would you suggest switching that out for this movement on one day?
Jonnie, I have yet to see all of your videos, and this may seem unrelated, but what do you think about including pull-ups and dips for powerlifting training?
A narrow grip oh squat also requires a lot more shoulder mobility. If you're missing shoulder external rotation it will be difficult, but will improve greatly if you stick to doing oh squat with a narrow grip
I wonder how you can scale this movement Jonnie, I can easily get down in a ATG position as I have worked alot on hips and ankles but as I do this mobility with a stick it just ends up in front of me, would that be a shoulder or TS problem?
I disagree with your point about "isolated mobility drills". As a man who spent half his adult life obese, most of his free time playing computer games, and 40 hours a week at a desk for a living, those isolation drills are absolutely necessary for opening up my hips and ankles in order to get into good positions. If I did not do the isolated movements I would not even be able to get into a good position doing the overhead squat you recommend here.
what can i do if the only exercise i can possible do with my mobility is the one in the other video with the wide stance, if i cant do front/backsquats at all without lower back rounding/my heels shooting up below parallel (even without weights)
How much would you say % wise should we stiff legged deadlift compared to our regular deadlift? And do you ever switch to front squats and take out back squats completely for a few weeks? I ask because you said this on your stiff legged deadlift video that you cut regular deadlifts completely and did stiffs for awhile with insane success lol
I can go ass to grass with really good form with this, but watching a video of myself do it, it seems I hyper extend my lower back too much. Is this a bad thing?
you could be pointing your knees outward too much in order to go deeper and make up for lack of flexibility. I would go back to the basics and keep your toes close to pointing out straight and go as deep as your current flexibility will allow.
hey jonnie after you do deadliest i think you should continue on mobility exercises for all exercises like standing shoulder press and other exercises :)
A wild Blaha appeared.
Susar Khan
Dianabolex ;)
Dustin Mitchell
Dianablahalex
Holy shit, I'm fucking dying from the intro. Was not expecting Jason even after reading some of the comments. I thought he'd be in the body of the video. Thank you, Jonnie. I haven't laughed that hard for a while.
DAT INTRO MANG, DAT WAS THE BEST
dat intro doe
How about shoulders? I would very much appreciate seeing your take on that. (internal rotation etc.)
How do you incorporate them in your workout? As a warmup before your regular back squat or as an exercise for itself?
How come this guy doesn't get any hate for lacking mass yet aesthetic crew get hate for not being as strong as him?
El Toro Candito is love. Candito is life.
yo Jonnie, have you ever had any problems with hip flexor pain in the squat? When I reach depth and try to push back up hip flexor starts hurting like crazy and even translates into some upper quad pain. Just wondering if you ever experienced this?
Hip flexor soreness is usually a sign that you are actually squatting with good form. Excessive pain of course isn't good, make sure it isn't impingement at the hip joint, but I will go into why some soreness in the flexors can be a good sign eventually.
CanditoTrainingHQ lol this is not a good type of pain, its pretty excessive and I really have no idea whether it is an impingement as I have never experienced it before except for just recently. I've tried squatting through it, but it's not getting any better. I've done hip stretches and foam rolled, but it didn't provide any lasting fix. Btw I'm talking like the front of the body near the groin above the quad is where this is.
Vladimir Yevsenko I actually had a problem like this for quite a while. It was a pain to get ride of it, but the main problem was actually hip mobility, I could squat to depth but it would always be incredibly painful when reaching depth, which was weird because I had been squatting to depth from many training sessions before, so it seemed to come out of nowhere. I actually talked with a pro strongman I know and he guessed what it was right away. I had reached the point in my training where mobility work needs to be focused on just as much as any work set, if not even more, when areas start to get tight. For me, because it was my hips in this case, I had to stretch my hip flexors every day, several times a day and in several deferent ways. Then low an behold after about a month the pain was gone. It takes awhile but the mobility work does help. Then now the disclaimer haha, of course, this is just my circumstance and it just sounded similar to yours, so I thought I would tell you what I did to fix it, but still if you think it is bad enough I would see a real medical professional. The stretch that helped me the most was actually a variation of a lung with a stability ball, put toes of your back foot on the stability ball and lung down trying to get the knee of you back leg to touch the ground.
I have nowhere near the knowledge that Candito does, but if it truly "hurts like crazy," I think you should consider seeing a professional.
interspool I've been squatting for over a year now, this has never happened regardless of the stance I used, but I've always squatted close-medium stance. Never did anything special for warmups just some light squats.
He can't be recommending this for beginners, can he?
If you need to work on flexibility then there's no reason why not. A beginner can use a broomstick or pvc pipe instead of weight, as the video suggested.
How did I get in this video? :D
Illuminati?
That was awesome
Jason Blaha Fitness 2 God's
Im starting to think that you are best friend with elgintensity Jason...
With your hypermobility and and leverages, this will really make alot of people annoyed when they try it.
Including me lol.
haha definitely start out with that wider grip. Even I had a bit of trouble even overhead squatting in general when I first started. Of course I do have a favorable build/mobility already, but you can definitely build it up. So don't be too discouraged if it is hard at first. I've actually found a lot of the struggle at the start has to do with just balance and coordination too.
I wouldn't call it hypermobility, because that's usually a bad thing. But I know what you meant :P. And yeah, I've tried this before and it is very annoying. For me (and, I suspect, many more people) I think the problem is actually ankle mobility. My knees don't come forward far enough, thus I have to sit back too much and sacrifice my upright torso :(
Yosef Estill have the exact same prob. i have flat feet, and somehow my ankles become incredibly stiff when i manually create an arch, my calcaneus is launched into an odd position. it makes me really dependant on my olympic shoes., and mobilitty work hasnt really helped me much to this day.
MrObame
Yep. I'm better than I used to be. At least while walking now I maintain an arch. In the past when I was ~70lbs heavier, my feet collapsed when I walked and actually made my foot an inch or so longer. I think that the only way to fix it will be to do the things Kelly Starrett prescribes. To do that, I need to buy some of those expensive ass resistance bands.. :(
MrObame
It's really hard to mobilize the ankle. I think it's because there is no easy way to get a lot of leverage on the joint. To mobilize your hips, for example, it's easy to use your legs as levers because they are so long. But your foot is short and has a lot of give in it because of all the joints in it.
that mobility... damn fuck
Haha epic intro!
These intros. strong/10
These fucking intros making me lose my shit every time.
Jonnie can you make a video talking about how to choose between sumo and conventional deadlift?
Sumo if you have stronger legs and a weaker core. that's why with sumo deads, your back is more perpendicular to the floor at the starting position.
plus a video of you doing 600lbs sumo just like in your instagram jonnie!
Pretty sure that I can't do an overhead squat even with my hands against the collar haha
lol when Bloho was still relevant
Scarlet Stark my thoughts exactly, before he was Hemingway.
@@Section8dc what happened?
Great tip Jonnie. Not only is the oh squat a great mobility tool, but an assessment tool that is used in Functional Movement Screenings.
Loved this intro- subtle, simple, yet hilarious
Hey Jonnie! I have a problem with "Lordosis". This means I often experience pain in my lower back when I squat, do you have any stetches or exercises that will help fix this? Thanks!
A wild blaha appeared. Jonnie used a master ball
Just because I am big and hairy and am using transhumanism to evolve myself doesn't make me a Pokémon! Wait... Johnny I specifically asked you if you were a Pokémon master and you said "no"!
BLAHAhahaha
Wait, where's the biceps shot? :p
Awesome vid jonnie I need this!
just spit water all over my keyboard from that intro. inb4 computer is destroyed
Do you progressively overload with this exercise as you do with any other exercise?
Lol @ Jason blaha
In, fawk ya
Fuckin Blaha rustling up some Jimmies, in on first page
Amazing intro! The Blaha god making an appearance!
Jonny, i've said it before but you are a champion.
wow that intro actually fucking made my head hurt for a second
lol jonnie.. your intros are seriously the best
LOL Blaha
I plan to eventually mobilize with overhead squats. But, for now, front squats are challenging enough!
Yeahh! Jason blaha!! ahahaah
Blahahahahahahahahahaha
since you suggest this as a 'mobility' movement would doing it with just an empty barbell/light weight be fine or would you treat it like any other exercise you do at the gym and look for progressive overload?
Good shit bro
Haha love the Jason blaha bit.
I'm currently overseas, and don't have either type of shoe. Would you recommend investing in a set, or is bare foot acceptable in your opinion?
This exercise is very hard.
Blaha...ugh.
What's your deal? You beta?
XxSaxCannon921xX LOL. I can see why someone like you would defend a guy like Blaha.
Love the Blaha intro
LOL'd HARD at that intro. Well played guys
mOTHER OF SHIT THE INTRO
Hey Jonnie, I have a question regarding your regular / 'novice' linear program.
I've been on starting strength / stronglifts (started with 5x5 sets and moved onto 3x5 and got my squat up to 300lbs making workout to workout progress).
Basically, is your program comparable to something like madcow 5x5 where you make weekly progression? what some would call an advanced novice or early intermediate stage. Or in other words, do you think your program with weekly progression would suit me fine having done starting strength/stronglifts?
Oh also, another quick question, the main working sets (3x6 and 2x6 for deadlifts), those are straight, so in other words static / keeping the same weights on the bar for all working sets right?
Thanks alot in advance,
Love your videos!
Hey Johnny this is actually something I'm working very hard to improve. I simply cannot overhead squat. The most important issue is that I do not have the shoulder flexibility. Should I just continue to work on shoulder flexibility with a PVC pipe?
Your content is damn good quality stuff Jonnie! Damn good. LOL at that unexpected Blaha on the HQ!
JasonBlaha'd
This an all around amazing full body exercise. I love doing overhead squats with kettle bells. Let me tell ya, if you think you're tough just try those out. Look up Kelly Starrett Leopard Test. Happy lifting!
JC, what exercice should i do to increase my shoulder mobility for squats (back and front squats). This will help me loweing the bar on my traps without poping off my shoulders. Thank You.
Great drill, but I'm lost as to why an exercise which will be limited by upper body mobility is your favorite for squat mobility. Their are better mobility drills for the back squat, I'm thinking SAID principal here. I could see the OHS being good for just overall body mobility but it is a jack of all trades certainly a master of none.
Candito, I usually warm up my legs doing a leg warm-up routine that omarisuf has on his channel. I do each one ( except the last one which was optional it's for the hamstrings) at least once for 10-12 reps. Then I warm up my back using the back mobility routine that Omarisuf has on his channel plus the rest of his warm-up videos. Would me doing this movement right before I squat benefit me considering what I do already to warm up .?
High bar bottom position is moderately hard.
Snatch bottom position is hard.
Clean grip bottom position, aka squat jerk is immensely hard.
1. I can't go deep without I'm leaning my torso too far.
2. I don't have shoulder mobility... fucked up body
I have pain in me knees when I'm coming UP from the squat. Going down is fine, but when the weight gets heavy I have pain when pushing up out the squat. I concentrate on forcing my knees out.
TFW you can't even overhead squat with just the bar, my back fucks up and i feel all kinds of rounding going on, I can do power snatches but when it comes to going to parallel, I fall backwards or forwards
Candito when are you going to finish those adjustments to your linear program? I don't want to start it before the changes are made. (You told Izzy, from Power lifting to Win, that you would be doing this soon)
hey jonnie do you recommend incorporating heavy overhead squats in a workout program? I have quite good shoulder flexibility as I focus a lot of my training around oly lifts and I was wondering if you would recommend them? great vid and channel brother - keep it up!
I saw people putting plates on the ground when doing some squats, but, aint that bad for your lower back? Since aint better to have flat shoes when SQ/DL?
This looks easy but you would be surprised how hard it is to do. Especially once you start narrowing the grip. Awesome vid man it's definitely helped alot with my squats.
Hey Jonnie, i hope you'll read this, as i have yet to find a solution to this problem. Recently i was told by a physiotherapist that my left shoudler blade is higher than my right. And it is really starting to show in muscle development (left trap higher than right, shows slightly on chest). Also, i tend to notice that the injuries i have so far may be connected to it. Left glute seems to be what is called 'piriformis syndrome' and bench press (at higher intensities) tends to be weak on the rightside, sometimes have a twitch in my right lower back but this hasnt bothered me yet. My question is, is this really hereditary or could deadlifting with a mixed grip (right over left under) cause this? If so, is there anyway to fix this? I have had to switch to front squats and sumodeadlifts at the moment as my left glute is giving problems
I still can't bodyweight squat without excessive forward lean. I know that my problems are hip and ankle mobility and I am looking to improve them everyday but they just won't budge. Standing on plates is the only thing that helps right now as I don't have weightlifting shoes with a heel. The dream is to just slip into an upright squat bare footed with no problems or pain! Right now I goblet squat a kettle bell and stay in the bottom position to slowly try to improve.
overhead squats are hard enough to do already with a wide grip. DAMN that close grip. my mobility must suck
Jonnie I currently use Wide Stance Paused Squats as my accessory on both lower body days on your Linear program, would you suggest switching that out for this movement on one day?
Hey man, wussup from Singapore. Thanks for the vid. I learnt a lot.
Jonnie, I have yet to see all of your videos, and this may seem unrelated, but what do you think about including pull-ups and dips for powerlifting training?
Johnny, you're the Frodo Baggins of lifting. Thumbs up.
Hey Johnny,
You mentioned in a comment on the Powerlifting to win channel that you'll be reviewing your 6 week routine. Got any updates on that?
A narrow grip oh squat also requires a lot more shoulder mobility. If you're missing shoulder external rotation it will be difficult, but will improve greatly if you stick to doing oh squat with a narrow grip
how do you prevent knee cracking when squatting? I've filmed myself and my form is decent but once I go below parallel all I hear is crack lol
Candito, do you think overhead squat with normal grip is a good exercise just to do on let's say shoulder day? For example 3 sets for X reps?
Thumbs up for Blaha!!
How about shoulders? I would very much appreciate seeing your take on that. (internal rotation etc.)
I wonder how you can scale this movement Jonnie, I can easily get down in a ATG position as I have worked alot on hips and ankles but as I do this mobility with a stick it just ends up in front of me, would that be a shoulder or TS problem?
Great tip, will use.
Btw, on your 6 week program, where would you add sprints? Any suggestions?
I disagree with your point about "isolated mobility drills". As a man who spent half his adult life obese, most of his free time playing computer games, and 40 hours a week at a desk for a living, those isolation drills are absolutely necessary for opening up my hips and ankles in order to get into good positions.
If I did not do the isolated movements I would not even be able to get into a good position doing the overhead squat you recommend here.
I try this now and then but it is so hard... my upperback cant handle it. Especially my traps and rombiods feel weak but sore after doing this.
You are always so helpful, thanks!
i was also doing overhead squats for mobility, but keeping hands closer om the bar was never on my mind.. Thank u big time bro.
Honest to God, good fucking luck even TRYING this. It's insaneeeeee
what can i do if the only exercise i can possible do with my mobility is the one in the other video with the wide stance, if i cant do front/backsquats at all without lower back rounding/my heels shooting up below parallel (even without weights)
How much would you say % wise should we stiff legged deadlift compared to our regular deadlift? And do you ever switch to front squats and take out back squats completely for a few weeks? I ask because you said this on your stiff legged deadlift video that you cut regular deadlifts completely and did stiffs for awhile with insane success lol
This was the 1st video I streamed from my pod to roku ,in the new app. Jason, pops up- and, i think there's a malfunction. Lol
I can go ass to grass with really good form with this, but watching a video of myself do it, it seems I hyper extend my lower back too much. Is this a bad thing?
you could be pointing your knees outward too much in order to go deeper and make up for lack of flexibility. I would go back to the basics and keep your toes close to pointing out straight and go as deep as your current flexibility will allow.
Can somebody explain to me the difference between the excel and the linear program? And which one should I choose? I'm so confused
What would you recommend for a guy who physically cannot get his knees past the toes due to poor ankle mobility.
this is hard :o tried this today, expecialy for shoulder its stressfull... i'll continue to use the other 2 i'll imagine
could you maybe make a video explaining how you got such good mobility in the first place
hey jonnie after you do deadliest i think you should continue on mobility exercises for all exercises like standing shoulder press and other exercises :)
Have you ever tried olympic lifting? You have the mobility and size for it.
Yoooooo candito, bout to get my first pair of oly lifting shoes what heel height do you recommend?! Holla bak
What mobility exercises should i do if I want to do this mobility exercise?...
Jonnie could you do a video for proper form on sumo deadlifts? Much appreciated, thanks!
too bad there is no any bagpuss subliminal (or maybe there is one?)
I can barely do an overhead squat with the widest stance possible, fuck me
The only concern with this exercise is if people try to maintain that upright posture with a over extended lumbar spine.