This is the return of Omer Surfclam. First really in depth video in awhile. You ever wonder how low you should squat? The answer "go with what's comfortable" is too basic and does not enough context. In this video, I talk ALL about squat depth, what limits you and what you can do about that dreaded butt wink. Give the video a like and a share if you found it useful. Which of you fuckers is up now at 2AM? The shoes I wear in the video are the Position USA 2.0, they right now have a Black Friday sale (lasting 3 days). You can grab 'em cheap @ bit.ly/Position_Omar Also on Raskol Apparel we just launched our MASSIVE Black Friday Sale, check it out at raskolapparel.com/ while items are still in stock!
After a year of working on it 2-3 times a week, I can finally get down to parallel. I have absolutely shit hip mobility, but you can improve over time... it just takes ages.
Im the biggest perfectionist when it comes down to compound lifts for my safety, technique and more efficiet gains, ect.. and after 3years of DAILY educating myself and watching the same videos about specific lifts, you still teach me something new great mentor Omar. You are the greatest
I feel the same way omar. you have helped me improve and helped me on how to manage my injury when i squatted 305 for 2 reps and I pulled something on my right side. through stretching, chiropractor adjustments, and cryogenic therapy. I was able to deadlift 225 for 12 reps. which was the first time I deadlifted in a month. tomorrow for squats I'll watch it carefully.
I used to have bad butt wink. Had very short hamstrings and went deep. I fixed this with Romanian and straight leg deadlifts and by changing my squat form. I actually turned my toes straight forward or barely turning out and forced myself to make my knees go out by flexing my glutes. Not only did this eliminate the butt wink (over time of course) but it improved the fluidity and control of the movement.
Eric Cressey explains it well: There is a difference between slight lumbar flexion and END RANGE lumbar flexion. Slight lumbar flexion with moderate loads are fine while extreme loads in end range flexion is a recipe for disc herniation's....
Your videos are so efficient. The amount of value added content in this video is pretty close to 100%. You don't waste much of our time on useless BS and sneaky marketing scams. Thank you.
Ugh I cannot find the video where you talk about foam rolling the back of the obliques up into the lats to increase squat depth but I wanted to tell ya I did it and instantly saw a HUGE improvement. I've been doing it ever since and it has really elevated my leg training experience. So thanks for putting out such fantastic content!
Really glad I found your videos. I have really bad ankle flexibility, and through watching videos on RUclips, thought that I was stuck squatting with either special shoes or plates beneath my heels. (Currently on a deployment, so stuck using plates, shoes are waiting for me back home.) I had no idea that I'd be able to correct the issue. Thanks for all that you do, you're an inspiration, and really give me hope to be a strong power lifter.
Omar, I just found your channel a few weeks ago and honestly you are the most truthful and dedicated fitness channel on this website. I love the advice you give out and you're definitely someone who I look up to in the fitness industry. Thanks for all of the honest advice, bro, and keep up the awesome content!
In my humble opinion this is the best squat video available in youtube. In fact, Omar has the best fitness channel (obviously not taking in consideration Broscience, that guy it's another level hehe). I want to congratulate you Omar (if you ever read this) for the excellent content of your channel. You always give us the most honest information possible, cutting out al the bullshit and nonsense so common in the industry. Keep up with the good work. Greetings from Uruguay man.
You are the best! I could listen to you talk for hours. So much knowledge and passion! Would love to see you and Brett Contreres do an in depth video on the glutes and strengthening them. I've really been focused on glute activation prior to my lifts and it's helped so much. I'm currently following the "5/3/1" strength training plan and incorporating glute activation/mobility makes the world of a difference in performance!!
leonardo folloni no idea man that's a tough one to think about from here. just try breathing real deep into your gut whenever you feel tight it's like magic
leonardo folloni As its behind the knee, it might be n. ischiadicus compression somewhere around the lumbar/ lowerback area. It might be caused by muscle stiffness or even spasm.
As far as glute building goes, my coach noticed this when he was a lot younger, and he has us do good mornings after squats. But, we focus on reaching back as far as possible with the hips until it feels like our hams are going to pop, and then we snap our hips back forward to the starting position. Those and reverse hypers after deadlifts work wonders.
great video, as always. I got to add one thing, though. the tibialis anterior is actively helping with dorsiflexion, not limiting it. releasing tension in this area will have wonderful effects, but can not decrease dorsiflexion limits. cheers!
Your content is a blessing. I have pretty bad problems with my right hip (tight flexor, inactive underdeveloped glute) and both shoulders (left shows signs of impingement, right one does it too, but it also seems like my right scap is floating somewhere where it doesn't belong which makes it very painful to rack the bar on my back or press in general.) I've been working on all those issues with the help of your videos alongside with content from K-Star, Vinnie etc. Always happy about more.
You da man. I loves you. Thank you so much really for the content of this video. It not only educates me but also motivates me! You really fixed my squat (I'm still working on it of course can never be perfect!). I revisit your squat videos all the time and I also film myself squat and deadlift. It all started watching you and jazmine's fix your squat videos (started filming my squats and fixing my form). Can't thank you enough ❤️ Jules from Melbourne, Australia
Man, im so greatful for all of the free info, i know this is an old one but its great just browsing through wondering why and boom you come across a small detail you dont think about. Nice refresher
Hey Omar just wanted to say you have really helped me out with my squats really appreciate it. you are by far the most informative chanel out there. keep it up
I would suggest that Omar's breathing is what makes the big difference: big breathes in before going down with the bar on Squats. And HOLD, until you get back up top. I've found that losing that breath (or letting myself exhale even partially at the bottom) is what can really cause but winking to be almost inevitable: keep your core strong, and your stomach pushed out, with your back somewhat arched (without overarching your lower back), much like with Deadlifts. Without a strong core, your lower back will take the hit more than any body part, at least it does for me at 6'2"
People in southeast Asian countries are very used to being in a deep squat position. The fact that westerners are not used to this as a resting position and then go load weight on their shoulders before attempting this manoeuvre is a huge risk factor for injury, whether over the short or long term. Personally, I find that sitting in a deep squat posture before each set of weighted squats is a good way to warm up the nervous system to prepare myself.
Hey Omar! Just so you know, the position shoes are ''only'' 1'' effective heel height! So it's actually a quarter of an inch more than regular weightlifting shoes (3/4 inch). (Total heel height is 1.25'' though, can be confused with effective heel height)
Definitely would love to see more videos on SI and herniation stuff. Maybe tips for getting back into lifting heavy after one of these injuries. Thanks Omar!
Omar, was just doing Squats following Fitonomy app instructions and came to watch this video which has helped me to better understand the positions. Thanks
Hey Omar, just wanted to say that I've been following Jazmine for a while and found out about you through her.(you guys are great together) Also I just recently started doing strength training again and I havent found any other place where squats, deadlifts, bench press..are explained so in detail so thank you very much. I am determined to perfect these movements and your videos are super helpful. :) You're the best. God bless.
Butt Wink is also about anterior pelvic tilt. Therefore, if you do exercises to fix your APT, it most probably will help. There are lots of exercises on the internet, watch the ones with physical therapists though..
Awesome video dude - I've been having a lot of tightness the day after squats/deadlifts lately and going through yours and other people's videos regarding squats/deads I've realised my form wasn't as good as I thought it was. This was extremely informative man, as usual, thanks for the info.
I don't think rolling out your tibialis anterior will increase dorsiflexion mobility because that muscle's actions is actually dorsiflexion and inversion of the foot (rolling it out will increase your plantarflexion/eversion range). If muscle length is something that is limiting your dorsiflexion range of motion, you should be stretching/rolling out your calf muscles. The soleus and gastrocnemius need to both be targeted as your gastroc crosses at your knee joint and changes length as your knees flex throughout the squat, while the soleus doesn't but is likely a limiting factor with dorsiflexion at the bottom of your squat. Otherwise awesome video as usual Omar, keep up the great work! :)
I would say Stewart McGill says the most dangerous part is flexion movement, not flexion moment... basically, any kind of spinal movement during load is dangerous, even if it's moving from hyperextension to extension. Still a beautiful video
I'm hypermobile, so it means if I go where it's comfortable, it will eventually get me hip impingements because of the tension in my hip/groins (this is how far I can explain). So in my case, I had to re-learn how to squat, because everyone thought I was a "natural" because it was so easy for me to go ass-to-grass.
i could barely squat to parallel without butt wink. after doing a hip scour test (also promoted by the mentioned Dr. Stuart McGill) i changed up my form and could hit solid (almost ATG) depth with no butt wink! imo ankle mobility and understanding your personal hip joint (hip scour test Stewart McGill) will be the biggest factor in improving squat form. great video Omar!
Omar do you do all your own editing on your vids? Coz I spent like an entire day putting together my last vid which was only 13 mins long lol? Is it just a long grind or am I missing a trick 😂 Can't wait for the dip video btw, peace
I do all my own editing and I think it shows (it could be better, lol). This video took me about 3 hours to edit with all the different images/text etc.
OmarIsuf 560k subs .. the surfclam editing obviously isn't that much of a biggie lol, always found your vids easy watching! I think I'm a bit anal hence why the last vid I spent so long on was the first "how to" tutorial i've ever done so wanted to get it right
Hey Omar, can you please do a video on wrist injuries and wrist health? I feel like it is common enough to warrant a video. I started working out in June and I just injured my left wrist. It sucks... Maybe you could even touch on things like wrist wraps? Anyways, love your videos, you motivated me to workout! Thanks Omar!
You've got some pretty good content, and I would say that you're one of the best fitness RUclipsrs out there... but how many videos do you have to make on squatting?
I believe that butt wink in some cases is strongly related to the inability of the trainee to properly use his iliopsoas when squatting. I used to have butt wink issue despite good mobility...but after some sessions of full rom, ATG bottom squat from pins I learned to properly recruit the iliopsoas during squating and cured that issue.
Hey Omar, great video and some excellent details there! Got a question for you about an injury I gathered 2 weeks ago as to what may have caused it. I do barefoot squats and have good range so I am able to go below parallel. I was on my last set aiming for 6 reps and I did not increase the load from the previous set. All was going well but on my 5th rep, as soon as I started the concentric portion, getting out of the hole, I felt a sharp pain around my left hip; I had to drop the bar and abort the workout. It resulted in a slight tear of on my my left hip flexors so now I'm completely off most leg workouts for 6 weeks. It would be good to at least know what may have been the reason for this because I am going to be very conscious hitting squats again not knowing what I may have done wrong! Thanks!
Omar I have a unique problem... I cut open my right shin on glass when I was 14 needed 16 stitches. I am 20 now and still have a dent on my muscle when flexed on the tibialis anterior I don't have any pain sprinting or squatting but when I've tried to improve my ankle mobility its only improved the left side not the right side that I have damaged. This has caused improved mobility on my left ankle better knee travel but not my right so now my squats uneven when I go above 80% I have no idea how to solve this problem. who should I speak to physios haven't been much help and I don't know who else to talk to
Awesome vid omar! one of the things i have really struggled with is squats, i have terrible hip mobility to the point i have pretty much skipped so many leg days. I had a real wake up call yesterday, did a proper leg day routine and found i can bench alot more than i can squat -.-
1. I want to do the dorsiflexion stretch with the barbell on the knees, but it digs into my knees and hurts like hell. Do you have this problem? 2. I don't understand, how does foam rolling the tibialis anterior help with dorsiflexion? Wouldn't that help more with plantarflexion? 3. I could watch Jurzmaine do those glute exercises all day.
1. Not going to lie it is initially uncomfortable but gets better 2. Kelly has a solid video on this: ruclips.net/video/dDWchJ-Td9M/видео.html 3. Thanks, she's going to be doing flexshows soon!
Great video! Really informative and well put together. You did a pretty good job at forming a concise video with material from a few different sources. It's nice to see that the mindset is slowly changing and that physiologists, doctors and physioterapists are getting to educate public. The whole "ass to grass" thing is misunderstood. So many people with hip impingement and LBP trying to jam themselves down into a whole they are not supposed, or ready, to be at.
I'm 193cm tall and can do an ass to grass squat with 200kg (440lbs). And I had this wierd experience when I always tried to do the parallel squat and I always felt like i had to fight inertia, one day I accidently "let loose" and just dropped down in the hole and it felt just right. Since then I always did ATG squat, and only after doing ATG for about 6 months, when I tried parallel squat for the first time I was so much stronger in parallel squat. Why am I saying this? Well I don't know, I guess I want the attention........
I'm famous. Great video! Why does rolling tibialis anterior aid in dorsiflexion mobility? We usually recommend stretching the gastrocnemius/soleus complex to aid in dorsiflexion mobility. Sometimes limited dorsiflexion could be from an osseous block in either the subtalar joint or the talocrural joint, which you can't do anything about.
This is super helpful. Not just for me, but also allows me to help inform some friends why they may be in pain when they squat. Thanks for all the informative content! I have a question. When buying knee sleeves, how should I determine the size I need?
I see a lot of folks squatting without being able to hit parallel. It's more like a norm than exception. Unfortunately I never see anyone training for depth and mobility. Most people settles with their bad mobility, use high weights and then tell people how they squatted this and this much, which doesn't count on any level. I'm talking about regular people who just likes to workout, not weight / powerlifters.
This makes a lot of sense... I tried doing ass to grass squats... got that butt wink - felt a little pain in my spine and stopped immediately. No pain with legs to parallel
You mentioned disc herniation a few times in this video, I'd love to see you go into more depth on this with a guest expert - pretty sure people that haven't had one don't realise how painful and debilitating they are - I speak from experience. Would love to know how to get back to squatting without pain. Thanks. Also more videos with Alan Thrall, the dude is my hero!
had a lower back injury last year at football work out squatting 500lbs and my squats have never been the same since then butt I was just practicing this on the floor on all 4 no tension and then bodyweight and I feel like I can squat better now then I ever did before
Question about coming out of the hole. Everyone says drive with the heels, great. Where are you initiating the push from? Butt? Quads? Back? I need a visuality cue because my ascend is weak as shit. I think heels and feel my butt come up first then everything else (NOT to the point of a good morning but the push up starts with the butt lifting up) I'm only doing 135 because I'm fatigued AF after 8 reps trying to nail my form...
hi I've suffered with squats for quite a while and I've always felt it was due to my poor hips (perthes disease when I was a child followed by quite a few hip operations) this video has helped me quite a lot as I can now find a more comfortable position as opposed to listening to others trying to get me to go ATG. do you have any more tips for anyone like me with particularly poor hips ? thanks. Callum from UK
Hello Omar, I've recently started making huge low bar squat gains since switching from high bar. However the wrist pain is becoming nearly unbearable. Are there any grip tips you could throw my way? I could just go back to high bar, but that would mean reducing the load by at least 50 lbs which is less desirable. Any advice would be appreciated.
I'd like to add that doing wallsquats to imrpove just technique helps a ton. It also made 'click' in my head when performing those, because before i was just having a wrong movement pattern ._. Many great points in in this video i can work on, thanks a lot!
Great video, but I would love to see a video about the whole lower back, SI, sacrum and all, and maybe if you know a little about scoliosis...? That could help a lot :p. Still, your channel has helped me improve my lifts for the past few weeks, thank you!
Any tips on filming yourself at the gym for form? - How to set it up - Tips on critiquing your form - camera/phone brace - How not to look like you just mirin (even though you are)
MAGA it just goes to show that the majority of peeps who watch his vids want to learn and are aware they're listening to a natty. No one here wants to see a giant veiny dumbass squatting 300kg with shit form do we??
This is the return of Omer Surfclam. First really in depth video in awhile. You ever wonder how low you should squat? The answer "go with what's comfortable" is too basic and does not enough context. In this video, I talk ALL about squat depth, what limits you and what you can do about that dreaded butt wink.
Give the video a like and a share if you found it useful. Which of you fuckers is up now at 2AM?
The shoes I wear in the video are the Position USA 2.0, they right now have a Black Friday sale (lasting 3 days). You can grab 'em cheap @ bit.ly/Position_Omar
Also on Raskol Apparel we just launched our MASSIVE Black Friday Sale, check it out at raskolapparel.com/ while items are still in stock!
OmarIsuf Omar ur Position oly shoes is dirty😱😂😂
OmarIsuf Im still up m'omar getting drunk. 🍻
OmarIsuf Exactly the topic I was looking for at this time of night 💪 keep up the great content dude
Hey Bromar, any update on the murderers? Have you spoken to the police? Did they catch the people who've done it?
The update is that I went to the police and told them what I remembered. It's on the news but so far they've caught I think two of the guys.
I have buttwink above parallel, fuckin long road ahead for me
Desmond lough same bro. I feel ya
Quarter squat gang lmfao. I've got the same problem.
After a year of working on it 2-3 times a week, I can finally get down to parallel. I have absolutely shit hip mobility, but you can improve over time... it just takes ages.
But I really like injuries though.
Im the biggest perfectionist when it comes down to compound lifts for my safety, technique and more efficiet gains, ect.. and after 3years of DAILY educating myself and watching the same videos about specific lifts, you still teach me something new great mentor Omar. You are the greatest
Thanks for the support my man!
Thank you!!
I feel the same way omar. you have helped me improve and helped me on how to manage my injury when i squatted 305 for 2 reps and I pulled something on my right side. through stretching, chiropractor adjustments, and cryogenic therapy. I was able to deadlift 225 for 12 reps. which was the first time I deadlifted in a month. tomorrow for squats I'll watch it carefully.
Jennifer Hudson carpool
I used to have bad butt wink. Had very short hamstrings and went deep. I fixed this with Romanian and straight leg deadlifts and by changing my squat form. I actually turned my toes straight forward or barely turning out and forced myself to make my knees go out by flexing my glutes. Not only did this eliminate the butt wink (over time of course) but it improved the fluidity and control of the movement.
Just about to go to sleep after mini Omar-athon but wanting to watch just one more video then this pops up! Praise thee king no calves 🙌
Look we are the FEW, the PROUD...#TeamNoCalves
Eric Cressey explains it well: There is a difference between slight lumbar flexion and END RANGE lumbar flexion. Slight lumbar flexion with moderate loads are fine while extreme loads in end range flexion is a recipe for disc herniation's....
+Alex Sutton this 100%
Am I the only one who couldn't see any difference between the two guys squatting in the thumbnail?
Ross Catto no, but I think It's not the point.
One of them has a line and the other has a Circle. B
Are they both supposed to be wrong is that what it means? I'm still confused tbh.
+Ross Catto His tailbone is tucked under his pelvis and the lumbar is curved.
Kody J
high bar master race checking in
Your videos are so efficient. The amount of value added content in this video is pretty close to 100%. You don't waste much of our time on useless BS and sneaky marketing scams. Thank you.
Ugh I cannot find the video where you talk about foam rolling the back of the obliques up into the lats to increase squat depth but I wanted to tell ya I did it and instantly saw a HUGE improvement. I've been doing it ever since and it has really elevated my leg training experience. So thanks for putting out such fantastic content!
My fav squat is half reps
mine is quarter
3/5 depth crew checking in
I just take a look at the squat rack, and then I'll go home.
lol
1/16.7 here
Really glad I found your videos. I have really bad ankle flexibility, and through watching videos on RUclips, thought that I was stuck squatting with either special shoes or plates beneath my heels. (Currently on a deployment, so stuck using plates, shoes are waiting for me back home.) I had no idea that I'd be able to correct the issue. Thanks for all that you do, you're an inspiration, and really give me hope to be a strong power lifter.
Excellent video. This has already made a huge difference not only in my squat but my overall back pain has decreased significantly.
Omar, I just found your channel a few weeks ago and honestly you are the most truthful and dedicated fitness channel on this website. I love the advice you give out and you're definitely someone who I look up to in the fitness industry. Thanks for all of the honest advice, bro, and keep up the awesome content!
In my humble opinion this is the best squat video available in youtube. In fact, Omar has the best fitness channel (obviously not taking in consideration Broscience, that guy it's another level hehe). I want to congratulate you Omar (if you ever read this) for the excellent content of your channel. You always give us the most honest information possible, cutting out al the bullshit and nonsense so common in the industry. Keep up with the good work. Greetings from Uruguay man.
You are the best! I could listen to you talk for hours. So much knowledge and passion! Would love to see you and Brett Contreres do an in depth video on the glutes and strengthening them. I've really been focused on glute activation prior to my lifts and it's helped so much. I'm currently following the "5/3/1" strength training plan and incorporating glute activation/mobility makes the world of a difference in performance!!
something that has really helped me with my squats is squatting. I just sit in a squat and get comfortable for 10 minutes
if anyone wants to pick apart my squat form peep my wendler week 1 video . mucho appreciato
leonardo folloni no idea man that's a tough one to think about from here. just try breathing real deep into your gut whenever you feel tight it's like magic
Steven Andrikopoulos being a slav i can confirm that this helps
leonardo folloni As its behind the knee, it might be n. ischiadicus compression somewhere around the lumbar/ lowerback area. It might be caused by muscle stiffness or even spasm.
As far as glute building goes, my coach noticed this when he was a lot younger, and he has us do good mornings after squats. But, we focus on reaching back as far as possible with the hips until it feels like our hams are going to pop, and then we snap our hips back forward to the starting position. Those and reverse hypers after deadlifts work wonders.
great video, as always. I got to add one thing, though. the tibialis anterior is actively helping with dorsiflexion, not limiting it. releasing tension in this area will have wonderful effects, but can not decrease dorsiflexion limits. cheers!
Your content is a blessing.
I have pretty bad problems with my right hip (tight flexor, inactive underdeveloped glute) and both shoulders (left shows signs of impingement, right one does it too, but it also seems like my right scap is floating somewhere where it doesn't belong which makes it very painful to rack the bar on my back or press in general.)
I've been working on all those issues with the help of your videos alongside with content from K-Star, Vinnie etc.
Always happy about more.
You da man. I loves you. Thank you so much really for the content of this video. It not only educates me but also motivates me! You really fixed my squat (I'm still working on it of course can never be perfect!). I revisit your squat videos all the time and I also film myself squat and deadlift. It all started watching you and jazmine's fix your squat videos (started filming my squats and fixing my form). Can't thank you enough ❤️
Jules from Melbourne, Australia
Dude that's exactly what I want to hear, thanks dude!
Man, im so greatful for all of the free info, i know this is an old one but its great just browsing through wondering why and boom you come across a small detail you dont think about. Nice refresher
Hey Omar just wanted to say you have really helped me out with my squats really appreciate it. you are by far the most informative chanel out there. keep it up
thought you started the video with "Butts crackin guys!" ...
Omar showing off that ballin' OH squat mobility at 4:35... Great work man.
From a physical therapist's point of view i love your videos Omar!
GREAT video! You addressed quite a few issues that people need to understand
I would suggest that Omar's breathing is what makes the big difference: big breathes in before going down with the bar on Squats. And HOLD, until you get back up top. I've found that losing that breath (or letting myself exhale even partially at the bottom) is what can really cause but winking to be almost inevitable: keep your core strong, and your stomach pushed out, with your back somewhat arched (without overarching your lower back), much like with Deadlifts. Without a strong core, your lower back will take the hit more than any body part, at least it does for me at 6'2"
I'd love to see a video on disc herniation and/or SI issues.
Another great vid Omar.....very consistent with what a professional physiotherapist told me at a Sports rehab clinic.
Thanks Omar, your my favourite fitness channel always grinding to help us out.
AWWW YISSS
People in southeast Asian countries are very used to being in a deep squat position. The fact that westerners are not used to this as a resting position and then go load weight on their shoulders before attempting this manoeuvre is a huge risk factor for injury, whether over the short or long term. Personally, I find that sitting in a deep squat posture before each set of weighted squats is a good way to warm up the nervous system to prepare myself.
This is why Front Squat OP
delivering like always my man, may the calves be with you
Hey Omar! Just so you know, the position shoes are ''only'' 1'' effective heel height!
So it's actually a quarter of an inch more than regular weightlifting shoes (3/4 inch).
(Total heel height is 1.25'' though, can be confused with effective heel height)
One of the best videos covering this topic, thanks Omar. Your material has been very helpful. Shout outs from Etobicoke.
Definitely would love to see more videos on SI and herniation stuff. Maybe tips for getting back into lifting heavy after one of these injuries. Thanks Omar!
Omar, was just doing Squats following Fitonomy app instructions and came to watch this video which has helped me to better understand the positions. Thanks
Hey Omar, just wanted to say that I've been following Jazmine for a while and found out about you through her.(you guys are great together) Also I just recently started doing strength training again and I havent found any other place where squats, deadlifts, bench press..are explained so in detail so thank you very much. I am determined to perfect these movements and your videos are super helpful. :) You're the best. God bless.
Butt Wink is also about anterior pelvic tilt. Therefore, if you do exercises to fix your APT, it most probably will help. There are lots of exercises on the internet, watch the ones with physical therapists though..
Make a mobility series to improve lifts
Jeff Cavaliere's Red Marker your name is excellent haha
I'm gonna start squatting today, I'm glad that I watched this video. I saved myself a trip to snap city.
Awesome video dude - I've been having a lot of tightness the day after squats/deadlifts lately and going through yours and other people's videos regarding squats/deads I've realised my form wasn't as good as I thought it was. This was extremely informative man, as usual, thanks for the info.
I don't think rolling out your tibialis anterior will increase dorsiflexion mobility because that muscle's actions is actually dorsiflexion and inversion of the foot (rolling it out will increase your plantarflexion/eversion range). If muscle length is something that is limiting your dorsiflexion range of motion, you should be stretching/rolling out your calf muscles. The soleus and gastrocnemius need to both be targeted as your gastroc crosses at your knee joint and changes length as your knees flex throughout the squat, while the soleus doesn't but is likely a limiting factor with dorsiflexion at the bottom of your squat. Otherwise awesome video as usual Omar, keep up the great work! :)
Jeez..... I think I have finally figured out why i have been getting lower back pain after squats, Thanks Omar!
Omar, do a video on performing dips without sternum pain !
Already working on it bro
Should be released next week!
I would say Stewart McGill says the most dangerous part is flexion movement, not flexion moment... basically, any kind of spinal movement during load is dangerous, even if it's moving from hyperextension to extension. Still a beautiful video
My brotha my brotha!! We made it!
Looking into new shoes and checking out the Position brand.
Awesome vid! Most don't mention how important the activation of the glutes is for squats and other exercises
0:31 "Is this low enough couch" damnit omar... you finna kill me here trying to eat.
I'm hypermobile, so it means if I go where it's comfortable, it will eventually get me hip impingements because of the tension in my hip/groins (this is how far I can explain). So in my case, I had to re-learn how to squat, because everyone thought I was a "natural" because it was so easy for me to go ass-to-grass.
Another great video Omar with lessons I can definitely take away and try in the gym, keep it up dude.
hey Omar. My favorite video you have ever posted. Great helpful stuff. Im having problems with my squat morning at around 265 pounds. This should help
another great informative video, always seems like when im having trouble with something in my workouts you post a video about how to fix it! ahaha
Adam Cook Omar is a visionary
Thanks for the vid man. Tried squatting deeper but it just ended in SI pain for weeks. Fired up to get back at it and work on my form!
i could barely squat to parallel without butt wink. after doing a hip scour test (also promoted by the mentioned Dr. Stuart McGill) i changed up my form and could hit solid (almost ATG) depth with no butt wink! imo ankle mobility and understanding your personal hip joint (hip scour test Stewart McGill) will be the biggest factor in improving squat form. great video Omar!
also thoracic mobility. thoracic mobility is huge as well
Omar do you do all your own editing on your vids? Coz I spent like an entire day putting together my last vid which was only 13 mins long lol? Is it just a long grind or am I missing a trick 😂 Can't wait for the dip video btw, peace
I do all my own editing and I think it shows (it could be better, lol). This video took me about 3 hours to edit with all the different images/text etc.
OmarIsuf 560k subs .. the surfclam editing obviously isn't that much of a biggie lol, always found your vids easy watching! I think I'm a bit anal hence why the last vid I spent so long on was the first "how to" tutorial i've ever done so wanted to get it right
Hey Omar, can you please do a video on wrist injuries and wrist health? I feel like it is common enough to warrant a video. I started working out in June and I just injured my left wrist. It sucks... Maybe you could even touch on things like wrist wraps? Anyways, love your videos, you motivated me to workout! Thanks Omar!
You've got some pretty good content, and I would say that you're one of the best fitness RUclipsrs out there... but how many videos do you have to make on squatting?
I believe that butt wink in some cases is strongly related to the inability of the trainee to properly use his iliopsoas when squatting. I used to have butt wink issue despite good mobility...but after some sessions of full rom, ATG bottom squat from pins I learned to properly recruit the iliopsoas during squating and cured that issue.
Definitely need this! Every minute was golden info, thanks Omar!
Do you still have some old squatting videos that you're able to share? Would love to see your older squats and see how far you've really come!
Hey Omar, great video and some excellent details there! Got a question for you about an injury I gathered 2 weeks ago as to what may have caused it. I do barefoot squats and have good range so I am able to go below parallel. I was on my last set aiming for 6 reps and I did not increase the load from the previous set. All was going well but on my 5th rep, as soon as I started the concentric portion, getting out of the hole, I felt a sharp pain around my left hip; I had to drop the bar and abort the workout. It resulted in a slight tear of on my my left hip flexors so now I'm completely off most leg workouts for 6 weeks. It would be good to at least know what may have been the reason for this because I am going to be very conscious hitting squats again not knowing what I may have done wrong! Thanks!
Omar I have a unique problem... I cut open my right shin on glass when I was 14 needed 16 stitches. I am 20 now and still have a dent on my muscle when flexed on the tibialis anterior I don't have any pain sprinting or squatting but when I've tried to improve my ankle mobility its only improved the left side not the right side that I have damaged. This has caused improved mobility on my left ankle better knee travel but not my right so now my squats uneven when I go above 80% I have no idea how to solve this problem. who should I speak to physios haven't been much help and I don't know who else to talk to
Awesome vid omar! one of the things i have really struggled with is squats, i have terrible hip mobility to the point i have pretty much skipped so many leg days. I had a real wake up call yesterday, did a proper leg day routine and found i can bench alot more than i can squat -.-
1. I want to do the dorsiflexion stretch with the barbell on the knees, but it digs into my knees and hurts like hell. Do you have this problem?
2. I don't understand, how does foam rolling the tibialis anterior help with dorsiflexion? Wouldn't that help more with plantarflexion?
3. I could watch Jurzmaine do those glute exercises all day.
1. Not going to lie it is initially uncomfortable but gets better
2. Kelly has a solid video on this: ruclips.net/video/dDWchJ-Td9M/видео.html
3. Thanks, she's going to be doing flexshows soon!
For Kelly's video on number 2, he is actually "bone sawing" the aponeurosis of his soleus and gastroc, which increases dorsiflexion
Great video! Really informative and well put together. You did a pretty good job at forming a concise video with material from a few different sources. It's nice to see that the mindset is slowly changing and that physiologists, doctors and physioterapists are getting to educate public.
The whole "ass to grass" thing is misunderstood. So many people with hip impingement and LBP trying to jam themselves down into a whole they are not supposed, or ready, to be at.
Omar u are the best to watch and learn off damn solid content
I'm 193cm tall and can do an ass to grass squat with 200kg (440lbs). And I had this wierd experience when I always tried to do the parallel squat and I always felt like i had to fight inertia, one day I accidently "let loose" and just dropped down in the hole and it felt just right. Since then I always did ATG squat, and only after doing ATG for about 6 months, when I tried parallel squat for the first time I was so much stronger in parallel squat.
Why am I saying this? Well I don't know, I guess I want the attention........
Filip Kliba you ever kiss guys on Friday nights?
I'm famous.
Great video!
Why does rolling tibialis anterior aid in dorsiflexion mobility? We usually recommend stretching the gastrocnemius/soleus complex to aid in dorsiflexion mobility.
Sometimes limited dorsiflexion could be from an osseous block in either the subtalar joint or the talocrural joint, which you can't do anything about.
my dad Omar always keeping me safe :)
LOVED IT, OMAR! Great Tutorial my friend! I will begin inculcating many of your recommendations. Good Job, Man!
Hey Omar isbuff, can you suggest some tips to getting back into squats after a disc herniation? Love the content. Keep it up
This is super helpful. Not just for me, but also allows me to help inform some friends why they may be in pain when they squat. Thanks for all the informative content!
I have a question. When buying knee sleeves, how should I determine the size I need?
yeah that example that george zimmerman guy gave was pretty solid, great video man
damn ankle dorsiflexion is like the number one requirement for a good squat. The one thing I don't have :(
I see a lot of folks squatting without being able to hit parallel. It's more like a norm than exception. Unfortunately I never see anyone training for depth and mobility. Most people settles with their bad mobility, use high weights and then tell people how they squatted this and this much, which doesn't count on any level. I'm talking about regular people who just likes to workout, not weight / powerlifters.
This makes a lot of sense... I tried doing ass to grass squats... got that butt wink - felt a little pain in my spine and stopped immediately. No pain with legs to parallel
awesome vid dude! Educational as always. Big fan of your vids epecially providing good teaching points to help us improve.
Great content as always! Hey Omar can you make a video talking about squats and knee pain? Why would one have knee pain when squatting?
You mentioned disc herniation a few times in this video, I'd love to see you go into more depth on this with a guest expert - pretty sure people that haven't had one don't realise how painful and debilitating they are - I speak from experience. Would love to know how to get back to squatting without pain. Thanks. Also more videos with Alan Thrall, the dude is my hero!
had a lower back injury last year at football work out squatting 500lbs and my squats have never been the same since then butt I was just practicing this on the floor on all 4 no tension and then bodyweight and I feel like I can squat better now then I ever did before
Something I asked you not so long ago on instagram! Thank you for this video Omar, Lifting education at its best!
Awesome video! Covers a ton of those questions we all have. Thanks dude!
Question about coming out of the hole.
Everyone says drive with the heels, great. Where are you initiating the push from? Butt? Quads? Back?
I need a visuality cue because my ascend is weak as shit. I think heels and feel my butt come up first then everything else (NOT to the point of a good morning but the push up starts with the butt lifting up)
I'm only doing 135 because I'm fatigued AF after 8 reps trying to nail my form...
hi I've suffered with squats for quite a while and I've always felt it was due to my poor hips (perthes disease when I was a child followed by quite a few hip operations) this video has helped me quite a lot as I can now find a more comfortable position as opposed to listening to others trying to get me to go ATG. do you have any more tips for anyone like me with particularly poor hips ? thanks. Callum from UK
you dom exactly this in your squat hack video
Hello Omar, I've recently started making huge low bar squat gains since switching from high bar. However the wrist pain is becoming nearly unbearable. Are there any grip tips you could throw my way? I could just go back to high bar, but that would mean reducing the load by at least 50 lbs which is less desirable. Any advice would be appreciated.
I'd like to add that doing wallsquats to imrpove just technique helps a ton. It also made 'click' in my head when performing those, because before i was just having a wrong movement pattern ._.
Many great points in in this video i can work on, thanks a lot!
Love these informational videos, Omar! Learning a lot from you (trying to master my technique).
Great video, but I would love to see a video about the whole lower back, SI, sacrum and all, and maybe if you know a little about scoliosis...? That could help a lot :p. Still, your channel has helped me improve my lifts for the past few weeks, thank you!
Any tips on filming yourself at the gym for form?
- How to set it up
- Tips on critiquing your form
- camera/phone brace
- How not to look like you just mirin (even though you are)
P.S. Thanks for the free knowledge. This is one of the most useful lifting videos I've seen in a while.
This vid actually helped a shit ton
I have almost no dorsiflexion in my left ankle adter a football injury. have to prop my heels up to squat
Omar love your consistency
Thanks man, I'm getting back into the swing of posting content on RUclips now (was working on a lot of big projects). IT'S GO TIME
One of the sickest thumbs up to thumbs down ratio of any RUclips videos Omar. Thanks
MAGA it just goes to show that the majority of peeps who watch his vids want to learn and are aware they're listening to a natty. No one here wants to see a giant veiny dumbass squatting 300kg with shit form do we??
Damn solid vid Omar
how to improve your your grip strength without overtaxing cns