there are general rules for different exercise and then there is ONE RIGHT RULE... and that rule is common sense... if you are in tune enough with your body, it WILL TELL YOU what the right, form/position/arc/etc. is... if you can do a lift without undue stress or pain or inconvenience, it's most likely the right way to do it for YOUR PARTICULAR biomechanics.... listen to your body and adjust ACCORDINGLY TO WHAT IT TELLS YOU
I was so close to getting those same lifting shoes but my coach made fun of the neon too much. I am still pissed I didn't just go ahead and get them anyway
Hey Johnny, this is a little off topic from the video, but what is the benefit of sets of 20 for bench, squat, and deadlifts? I have noticed that Eric Spoto, George Leeman, and other very strong lifters implement this into their training programs.
I made a video on that topic mentioning spoto High Reps For Strength Training? Lamar Gant also said he worked anywhere from 1-25 reps. Now do I think this is crucial for strength? No. I won't go over 10 consistently anytime soon because I progress quicker in the 4-10 rep range. However, what it does show is that rep ranges are not set in stone and that using the main lifts to build muscle is crucial rather than just relying on accessories for volume.
Really good video. Started pointing my feet forward thanks to Kelly Starrett's explanation of torque production/external rotation.... what you pointed out at the beginning with the narrow stance never occurred to me.
I believe this gentleman has the feet positioning reversed. The purpose of pointing your feet out is to prevent torsion at the knee. What that means is if you have a wide stance you need to point your toes outward more. The reasoning is anatomical. In a WIDE stance your femur is pointing outward, if you point your toes more forward you create a situation where your lower leg and femur are trying to point in different directions. A more NARROW stance will have your femurs pointing more forward, this will allow you to point you feet forward without causing a twist at the knee. To keep the knees healthy, you want your feet to be parallel to your femur.
www.elitefts.com/education/novice/dave-tates-free-squat-manual/ Dave Tate has over a 900lb squat, this is some advice from him. " While squatting wide, try to keep your toes straight ahead or slightly turned out. This will create a tremendous amount of tension in the hips and glutes and make it hard to squat down. This tension will create a great stretch reflex out of the bottom of the squat. This is vital to the development of barbell speed."
Get in a low squat, without weight, as if taking a shit. Get comfortable, and there you go, that will give you the width and where your toes should be. No right or wrong as long as your doing it with common sense.
Thanks for the great vid Jonnie. I squat in between the two with a slight bit of rotation outward. I know Kstar says keep em straight to utilize torque but there is never one true answer when it comes to this stuff. I like to hear all the methods and choose my favourite which happens to be your method every time baha
I've been watching your vids for a few months now. They are always direct and to the point. You say in 2 - 4 minutes what other RUclipsrs take 10 - 15 minutes to say. I appreciate you saving me time.
Great video. We all have different length levers (tibia/fibula, femur, trunk and arms). That alone tells you every squat and deadlift will look slightly different.
Awesome tips man! I perform wide stance squats and tried to keep my feet pointed more forward after watching this video and I felt stronger and more comfortable. I will continue to do this going forward. Awesome channel Johnny, love your work.
I got immediately knee pain while was not pointing my toes out enough when I stand wide(wider than my shoulder), it makes sense to me that when squatting narrow, it certainly can toes out a lot more without causing problems, but as far as I am concerned, your knees need to be aligned with your toes, otherwise, knees will become caved in automatically, which means causing problems.
Johnny what should I do? I have a narrow stance and when I point my feet out, my knees flare my knees out and start hurting and clicking. When I do feet forward my knees are fine, but my back rounds and I'm not very strong.
i like wide stance but streighter feet to be honest, i was doing my feet out with wide stance and my knees caved in and this really really helped tahnks!
Awesome video as alway jonnie, I've always gotten heat from my fellow gym goes for having a wide stance and having my feet pointed out, they say it's wrong I shouldn't do it like that but, I am extremely comfortable in that position, I have the power to explode up and not let my knees cave and the flexibility to go deep, so after experimenting for months this is the position i'm most comfortable in. I've tried narrower stance with feet pointed wider out and wider stance with feet pointed straight, both were not ideal for me. So thank you for pointing out that everyones comfort, power and flexibility is different and they should learn to understand their body and adjust accordingly. I get really sick of people who think that there is one ONE correct ways to do things. If it's working for you without compromising form by all means do what works for you. Thank you for the great vid buddy!
Thank you for this video. This is a question that has been on my mind the last few months. I'm a swedish weightlifter and i really appreciate your videos since it's alot of good tips for squatting and squats. Which is an important exercise for us weightlifters. And all of your squat videos have answered all the questions i had about squats. Thank you very much Mr. Candito. I do also find all of your videos very entertaining and full of good information, and i've actually gotten pretty interested in Powerlifting and alittle bodybuilding too. I hope your lifting goes well and everything, and keep posting them videos!
you and omar have the best channels out man! keep it up. always informative and never push products down our throats. 5 percent this 5 percent that. i learn somethin new everytime i watch one of your vids man!!!
solid tip i definitely started feeling to much stress on my hip flexors while squatting and i think its because i took a wide stance + had my feet pointed alittle outwards. will definitely tweak my form thanks to this vid. keep up the good work
I don't really get it, if I try to use a wide stance, with knees almost forward, my hips, knees and feet are not at all in alignment, if you follow the idea of making a straight line form the hip, to the knee, to the toe. Am I missing something here?
It isnt about the angle of the knees matching the angle of the foot, rather the placement of the knees matching the direction of the foot. So feet out your knees have to be significant out to a greater extent. Knees forward your knees only have to be just above your feet. Just think in terms of putting pressure on the outside of your foot. What you're saying dictates what is comfortable when just standing but not what's efficient in the bottom of the squat.
i prefer squatting it a narrow stance ( roughly shoulder width) and for a long time i was squatting with my feet pointing forward and i found myself not having enough mobility to go ATG and feeling awkward at the bottom of the squat (hips tilting forwards, i then started to point my feet out and became so much more comfortable and enjoying squatting so much more not to mention my weights went up instantly due to being much more comfortable.
My ankle mobility is absolutely shit. Squatting used to make my right ankle bend in and all I was heading for was a broken leg. I've started squatting with running shoes back on and wide stance with ankles at a 45° angle and hit my PR on Sunday.
Good video. I find my knees don't cave with my feet at around 30° and a stance outside shoulder width. I was worried it was wrong and limiting my strength because I read turning your feet out limited post chain activation and stretch, which means you can't 'bounce' out from the hole so easily, any truth to that?
No. The only truth to that is if you do allow your knees to cave. Otherwise you will keep proper tension on your hips and should have no issues with having a natural stretch reflex out of the bottom position.
I point my feet out about 45 degrees with a normal stance width. This is the only way I can drive evenly off my heels. My knees track straight over my toes, my hips are nice and open, and everything feels activated and solid. I haven't been squatting that long and this video really boosts my confidence at a time when I was having some self-doubt. As long as you are getting an even drive through your feet, your stance should be perfect for you. It took me the longest time for my feet to feel like that.
Agree on this, I swear i've seen every olympic lifter squat on youtube and i've seen all kinds of variation in form. Do whatever is comfortable, but flexibility is soooo crucial for squatting deep. Most oly lifters in europe/asia can do the splits.
Johnny I'm having a problem of falling forward and pressing with the front of my foot instead of driving through the heel. Most of the time my heel lifts up which is the problem. I'm wondering if a raised heel shoe may help?
For high rep, light weight style training I feel more stable in a wide stance position. I can bring my feet in closer if I'm going heavy just because I feel more balanced... Maybe because I'm activating my quads more. Light weight wide stance more stronger? heavy weight, more center of gravity + more muscles activated?
This makes and incredible amount of sense. My stance has been too wide with my feet being pointed outward. Could explain why my knees cave so badly on the last few reps of every set. I'll try a closer stance next session and see how that goes. Thanks Jonnie!
Interesting technique, I'd been following the opposite (wider stance = wider toes, narrow stance = neutral toes). I felt like toes out *helped* keep the knees from caving in but I will try a more neutral foot position. I hybrid-squat just below parallel with a half-half neutral-wide stance.
My feet point straight forward at less tha 12 inches apart. I’m 6’3, 212, and I get way past parallel. It’s actually the only type of squat I feel good with. It’s weird since I’m long legged, and sumo deadlift all the way out.
My feet naturally point out when I'm just standing normally. It is my structure... we had the whole feet parallel during the squat drummed into us while studying to be PT's. I don't have any pain or stability issues even though my feet are not positioned 'correctly' or 'safely'.
I see so many guys in the gym with terrible form while lifting and pushing.Not only is it not support their muscle growth but more importantly its messing their 'structure'. So for the guys less experienced in resistance training....follow Candito training and Elliot Hulses strengthcamp and you wont go far wrong....and note...i live in Ireland. I dont have anything to do with these people other than i watch some videos from time to time. But these guys share a lot of the values that i possess in my training.Have a good day
I never understood this hybird squat thing how do you squat with such wide stance and foot forward? how do you go down? it feels like my ankle wont let me even with weightlifting shoe, I use a narrow/medium stance with foot outwards 30 degree thats how I squat but I wanna try somthing new, can someone please help me about hybird squat?
Nice videos man, what do you think about squatting with knee problems ( I dont know what exactly my problem is) but some friends recommend me to do full squats..
How can I get your opinion on my squats .. Need help to find my best position.. Willing to travel and meet up or I can link one of my vid to you via email.. Just trying to find my strongest stance.. Thanks
what do you think about letting the knees come in during the high bar squat? dan green talked about it in a video (search it) and I find that it makes more sense than actively pushing the knees out. I used to have knee pain but not anymore after I let my knees cave in a little when coming out of the hole, and squats are going up. this is just for raw lifters of course.
Candito Do you have an email i could send you a video of my squat. I really having problems about my but wink. But im doing weightraining and i really dnt have a good receiving position cause my good squats its abt a inch below parallel.
I think its an individual thing, the main point is to be able to create enough torsion to stabilise your hips, for me its about 5 degrees for a shoulder width stance.
Hi Jonnie, I recently saw Izzy's video from PWT and he said in the video the opposite of what you say here. He said to keep your feet turned outward to a greater degree the wider your stance gets. I am very confused. I am not sure what to listen to.
I think that most individuals will do fine with a 45 degree foot angle. Pointing your feet out helps you use those hip muscles properly which is often hard for beginners
I thought that foot angle depends alot on bone structure, namely femur length. My femurs are pretty long, and when I try to put my feet in, my knees track too far forward, or I have to put way too much torque on my knees.
The problem with putting your toes forwards while having a really wide stance, comes from the hips. If you have naturally laterally rotated hips (especially heavily rotated hips), putting your toes pointing forwards will stress the medial portion of the hip labrum. This causes unnecessary wear over time, which heavily predisposes you to a hip labral tear. Not only that, but heavily laterally rotated hips include an anteverted collum femoris, which basically means if you do a toes-forward type stance, you end up with medially rotated knees. This causes, among other things, your knees to cave in easier. IOW: Toes forward with laterally rotated/anteverted hips causes either you knees to cave in from higher medial rotation, or it causes unnecessary stress on your hip labrum, as well as your knee lateral collateral ligaments (considering you have to literally push against the ligaments to force the knees out from medial rotation. You suddenly add rotation to the knee flexion/extension pattern, due to a strained starting position. This increases the amount of shearing power and strain on the knee joint surfaces, and laxes the ligaments. If you don't have laterally rotated hips (which a huge percentage of men do), then you can do this without issues.
my hip flexors were killing me when i had my foot pointing forrward, when doing the hybrid squat he mentions here, similar stance width.. my solution for the hip flexors soreness was point it slightly outwards, not too much
Excellent video with excellent info. Very straightforward, to the point. I have a bit of a problem here because my feet are genetically/naturally pointing more outward than my knees. They're not aligned well. When I put my feet outward say 35-40 degrees, my knees are only pointing out 10 degrees, so I have to use extra force to keep my knees from moving inward/forward. I always have more torque on my knees than someone with decently sligned feet-knees on heavy lifts...
I am getting really disheartened atm. I wanted to start the 5X5 so I did. I get that stupid 'butt twink' so that's putting me off because I know i'm gonna get injured. Secondly, as soon as add any weight (the 20kg bar) When i squat i get a tingly sensation on my left leg, on the outside, just to the left of the knee. Can anyone help?
Michael L search for 'strengthcamp foam rolling' in youtube and watch any and all of Elliot's videos on the issue, as well as his stretching exercises.
Exactly. Understand principles as well so you can diagnose your form. I'd compare it to mathematics. You don't remember individual equations, rather learn a system so you are able to logically figure out what each solution is.
Great video. Also a Kstar fan here so this video helped me understand why I feel much more comfortable pointing my feet slightly outward. I think Kstar does advocate very slightly turned out feet anyway but he doesnt go into specifics with it.
That's true. Much of what Starrett says can just be confusing because it depends on application as far as the specifics. He definitely advocates keeping the knees in proper alignment, and I think he just exaggerates it a bit to drive his point home (which we all are guilty of in this industry when doing demos at some point). That's why I made this video to give a bit of clarity to the issue which I think has been confusing only due to communication rather than any actual disagreement.
I do a close stance squat, and I keep my feet facing forward to get more torque in my hip socket. It makes you more stable if you push on the outside of the feet, even with a close stance, at least for me anyways.
Imagine if RUclips didn't exist? How else would be obtain this precious concise information lol. Great video.
Nayan Parmar Google
I just google this important question. God bless RUclips
This was really informative. I had been pointing my toes out slightly with a wider stance and experienced knees going in at top weight.
0:27 "It depends on your" anthropometry, according to what you say in the end (basically that different things work for different people).
there are general rules for different exercise and then there is ONE RIGHT RULE... and that rule is common sense... if you are in tune enough with your body, it WILL TELL YOU what the right, form/position/arc/etc. is... if you can do a lift without undue stress or pain or inconvenience, it's most likely the right way to do it for YOUR PARTICULAR biomechanics.... listen to your body and adjust ACCORDINGLY TO WHAT IT TELLS YOU
the weird thing with me is i walk with my toes pointed outwards, so for me i feel better when i wide squat with my toes outward. thanks for this!!
i see. i point my feet outward when i go wide tho. i cant do narrow at all, cant go down below parallel
Can you do a video, if already haven't, on proper front squat technique? Thanks great vids.
I will cover that in the future. Thank you!
I was so close to getting those same lifting shoes but my coach made fun of the neon too much. I am still pissed I didn't just go ahead and get them anyway
damn dude you know your shit. Subbed
curious if you've seen the latest video on mobility WOD by kelly starrett?
Hey Johnny, this is a little off topic from the video, but what is the benefit of sets of 20 for bench, squat, and deadlifts? I have noticed that Eric Spoto, George Leeman, and other very strong lifters implement this into their training programs.
I made a video on that topic mentioning spoto High Reps For Strength Training?
Lamar Gant also said he worked anywhere from 1-25 reps. Now do I think this is crucial for strength? No. I won't go over 10 consistently anytime soon because I progress quicker in the 4-10 rep range. However, what it does show is that rep ranges are not set in stone and that using the main lifts to build muscle is crucial rather than just relying on accessories for volume.
CanditoTrainingHQ Thank you very much for the response
I always get ankle and calve pain when I squat with my toes straight forward. Does anyone know why this could be?
try stretching your calves, ankles and pretty much your whole legs :)
My ankles aren't flexible enough :(
Really good video. Started pointing my feet forward thanks to Kelly Starrett's explanation of torque production/external rotation.... what you pointed out at the beginning with the narrow stance never occurred to me.
Johnny Candito, the guy with possibly the largest eyes on youtube :D.
Bro, your channel is a pot of GOLD amongst the many worthless rocks that spit out bro science...SUBBED
Thank you very much and welcome to the channel!
Dude, Why did you stop? You're on of the best
He stopped because he hurt his back. He's back now!
I believe this gentleman has the feet positioning reversed. The purpose of pointing your feet out is to prevent torsion at the knee. What that means is if you have a wide stance you need to point your toes outward more. The reasoning is anatomical. In a WIDE stance your femur is pointing outward, if you point your toes more forward you create a situation where your lower leg and femur are trying to point in different directions.
A more NARROW stance will have your femurs pointing more forward, this will allow you to point you feet forward without causing a twist at the knee. To keep the knees healthy, you want your feet to be parallel to your femur.
CanditoTrainingHQ
Interesting, that explains sumo stance with feet out.
Agree. Feet lined up with femurs.
www.elitefts.com/education/novice/dave-tates-free-squat-manual/
Dave Tate has over a 900lb squat, this is some advice from him.
" While squatting wide, try to keep your toes straight ahead or slightly turned out. This will create a tremendous amount of tension in the hips and glutes and make it hard to squat down. This tension will create a great stretch reflex out of the bottom of the squat. This is vital to the development of barbell speed."
matt proulx Thanks for the links, I'll look into this further. A little extra knowledge never hurt.
This guy needs AT LEAST 80K more subs. Great great advice
Get in a low squat, without weight, as if taking a shit. Get comfortable, and there you go, that will give you the width and where your toes should be. No right or wrong as long as your doing it with common sense.
Best common sense answer I've seen in ages
Terrible opinion. Theres a huge difference between squatting your bodyweight vs actually using a heavy loaded barbell
Thanks for the great vid Jonnie. I squat in between the two with a slight bit of rotation outward. I know Kstar says keep em straight to utilize torque but there is never one true answer when it comes to this stuff. I like to hear all the methods and choose my favourite which happens to be your method every time baha
I've been watching your vids for a few months now. They are always direct and to the point. You say in 2 - 4 minutes what other RUclipsrs take 10 - 15 minutes to say. I appreciate you saving me time.
Perfect explanation. And if you don't keep the weight on the outside of your feet, you will injure your calves.
when I squat I feel like I go lower on one side... how can I fix this, I feel like it's the reason I've been getting grown issues on my right side.
Great video. We all have different length levers (tibia/fibula, femur, trunk and arms). That alone tells you every squat and deadlift will look slightly different.
Awesome tips man! I perform wide stance squats and tried to keep my feet pointed more forward after watching this video and I felt stronger and more comfortable. I will continue to do this going forward. Awesome channel Johnny, love your work.
I got immediately knee pain while was not pointing my toes out enough when I stand wide(wider than my shoulder), it makes sense to me that when squatting narrow, it certainly can toes out a lot more without causing problems, but as far as I am concerned, your knees need to be aligned with your toes, otherwise, knees will become caved in automatically, which means causing problems.
Johnny what should I do? I have a narrow stance and when I point my feet out, my knees flare my knees out and start hurting and clicking. When I do feet forward my knees are fine, but my back rounds and I'm not very strong.
Abductors/Adductors confuse the shit outta me... I just say, the one that go out or the one that goes in hahaha
You can think of the "add" in adductor as if it referred to addition, bringing in something. That's how I remember it :)
i like wide stance but streighter feet to be honest, i was doing my feet out with wide stance and my knees caved in and this really really helped tahnks!
open minded, intelligent, well informed. subscribed.
Awesome video as alway jonnie, I've always gotten heat from my fellow gym goes for having a wide stance and having my feet pointed out, they say it's wrong I shouldn't do it like that but, I am extremely comfortable in that position, I have the power to explode up and not let my knees cave and the flexibility to go deep, so after experimenting for months this is the position i'm most comfortable in. I've tried narrower stance with feet pointed wider out and wider stance with feet pointed straight, both were not ideal for me. So thank you for pointing out that everyones comfort, power and flexibility is different and they should learn to understand their body and adjust accordingly. I get really sick of people who think that there is one ONE correct ways to do things. If it's working for you without compromising form by all means do what works for you. Thank you for the great vid buddy!
Thank you for this video. This is a question that has been on my mind the last few months. I'm a swedish weightlifter and i really appreciate your videos since it's alot of good tips for squatting and squats. Which is an important exercise for us weightlifters. And all of your squat videos have answered all the questions i had about squats. Thank you very much Mr. Candito. I do also find all of your videos very entertaining and full of good information, and i've actually gotten pretty interested in Powerlifting and alittle bodybuilding too.
I hope your lifting goes well and everything, and keep posting them videos!
you and omar have the best channels out man! keep it up. always informative and never push products down our throats. 5 percent this 5 percent that. i learn somethin new everytime i watch one of your vids man!!!
solid tip i definitely started feeling to much stress on my hip flexors while squatting and i think its because i took a wide stance + had my feet pointed alittle outwards. will definitely tweak my form thanks to this vid. keep up the good work
Wow.. I legit was thinking about this over the past few days.. perfect timing haha
I don't really get it, if I try to use a wide stance, with knees almost forward, my hips, knees and feet are not at all in alignment, if you follow the idea of making a straight line form the hip, to the knee, to the toe. Am I missing something here?
It isnt about the angle of the knees matching the angle of the foot, rather the placement of the knees matching the direction of the foot. So feet out your knees have to be significant out to a greater extent. Knees forward your knees only have to be just above your feet. Just think in terms of putting pressure on the outside of your foot. What you're saying dictates what is comfortable when just standing but not what's efficient in the bottom of the squat.
This was exactly what I was trying to figure out on my last squat day, great video keep it going!
i prefer squatting it a narrow stance ( roughly shoulder width) and for a long time i was squatting with my feet pointing forward and i found myself not having enough mobility to go ATG and feeling awkward at the bottom of the squat (hips tilting forwards, i then started to point my feet out and became so much more comfortable and enjoying squatting so much more not to mention my weights went up instantly due to being much more comfortable.
What do you mean when you say that your knees cave in? And this is caused by having to wide a stance and having the toes pointed outwards? Thanks man.
Yay! Them wife-beaters are back!
More quality into from the HQ
My ankle mobility is absolutely shit. Squatting used to make my right ankle bend in and all I was heading for was a broken leg. I've started squatting with running shoes back on and wide stance with ankles at a 45° angle and hit my PR on Sunday.
Good video. I find my knees don't cave with my feet at around 30° and a stance outside shoulder width. I was worried it was wrong and limiting my strength because I read turning your feet out limited post chain activation and stretch, which means you can't 'bounce' out from the hole so easily, any truth to that?
No. The only truth to that is if you do allow your knees to cave. Otherwise you will keep proper tension on your hips and should have no issues with having a natural stretch reflex out of the bottom position.
CanditoTrainingHQ That makes sense, thanks for the reply!
I point my feet out about 45 degrees with a normal stance width. This is the only way I can drive evenly off my heels. My knees track straight over my toes, my hips are nice and open, and everything feels activated and solid.
I haven't been squatting that long and this video really boosts my confidence at a time when I was having some self-doubt. As long as you are getting an even drive through your feet, your stance should be perfect for you. It took me the longest time for my feet to feel like that.
Agree on this, I swear i've seen every olympic lifter squat on youtube and i've seen all kinds of variation in form. Do whatever is comfortable, but flexibility is soooo crucial for squatting deep. Most oly lifters in europe/asia can do the splits.
Johnny I'm having a problem of falling forward and pressing with the front of my foot instead of driving through the heel. Most of the time my heel lifts up which is the problem. I'm wondering if a raised heel shoe may help?
FAST AND TO THE POINT! TY
For high rep, light weight style training I feel more stable in a wide stance position. I can bring my feet in closer if I'm going heavy just because I feel more balanced... Maybe because I'm activating my quads more. Light weight wide stance more stronger? heavy weight, more center of gravity + more muscles activated?
This makes and incredible amount of sense. My stance has been too wide with my feet being pointed outward. Could explain why my knees cave so badly on the last few reps of every set. I'll try a closer stance next session and see how that goes. Thanks Jonnie!
Interesting technique, I'd been following the opposite (wider stance = wider toes, narrow stance = neutral toes). I felt like toes out *helped* keep the knees from caving in but I will try a more neutral foot position. I hybrid-squat just below parallel with a half-half neutral-wide stance.
My feet point straight forward at less tha 12 inches apart. I’m 6’3, 212, and I get way past parallel. It’s actually the only type of squat I feel good with. It’s weird since I’m long legged, and sumo deadlift all the way out.
My feet naturally point out when I'm just standing normally. It is my structure... we had the whole feet parallel during the squat drummed into us while studying to be PT's. I don't have any pain or stability issues even though my feet are not positioned 'correctly' or 'safely'.
I see so many guys in the gym with terrible form while lifting and pushing.Not only is it not support their muscle growth but more importantly its messing their 'structure'.
So for the guys less experienced in resistance training....follow Candito training and Elliot Hulses strengthcamp and you wont go far wrong....and note...i live in Ireland.
I dont have anything to do with these people other than i watch some videos from time to time.
But these guys share a lot of the values that i possess in my training.Have a good day
1:18 "knees cave in b/c you want to use your quads"????----My knees will cave in if I use my QUADS in a SQUAT????
I never understood this hybird squat thing how do you squat with such wide stance and foot forward? how do you go down? it feels like my ankle wont let me even with weightlifting shoe, I use a narrow/medium stance with foot outwards 30 degree thats how I squat but I wanna try somthing new, can someone please help me about hybird squat?
Nice videos man, what do you think about squatting with knee problems ( I dont know what exactly my problem is) but some friends recommend me to do full squats..
FANTASTIC explanation!!! --- thanks so much!
Thank you, I appreciate the postiive feedback!
Very informative and I like the fact that you admit to the idea that there isn't one perfect way to squat.... We'll done!!
How can I get your opinion on my squats .. Need help to find my best position.. Willing to travel and meet up or I can link one of my vid to you via email.. Just trying to find my strongest stance..
Thanks
what do you think about letting the knees come in during the high bar squat? dan green talked about it in a video (search it) and I find that it makes more sense than actively pushing the knees out. I used to have knee pain but not anymore after I let my knees cave in a little when coming out of the hole, and squats are going up. this is just for raw lifters of course.
Candito Do you have an email i could send you a video of my squat. I really having problems about my but wink. But im doing weightraining and i really dnt have a good receiving position cause my good squats its abt a inch below parallel.
I think its an individual thing, the main point is to be able to create enough torsion to stabilise your hips, for me its about 5 degrees for a shoulder width stance.
Does having knock-knees affect where your feet point? I would think that they would point more outwards all things being equal.
Hi Jonnie, I recently saw Izzy's video from PWT and he said in the video the opposite of what you say here. He said to keep your feet turned outward to a greater degree the wider your stance gets. I am very confused. I am not sure what to listen to.
I'm 5'10 with really high waist/long legs... wouldn't a wider than shoulder width stance be more beneficial for me?
Gr8 video bro I think you're the master of squats and deadlifts jaja
I think that most individuals will do fine with a 45 degree foot angle. Pointing your feet out helps you use those hip muscles properly which is often hard for beginners
I thought that foot angle depends alot on bone structure, namely femur length. My femurs are pretty long, and when I try to put my feet in, my knees track too far forward, or I have to put way too much torque on my knees.
Smart stuff JC. Love ya bro. Take it how ya hear it.
Great video, I have such trouble with squats, I will try and have my feet point forward more and see how that goes
Sweet
This guys is very knowledgeable.Listen to him.Theres no one form fits all.Thanks for sharing this
Excuse me have you heard muscle mind connection? raight how about mouth ear connection? If you talk too fast you may loose the connection.
The problem with putting your toes forwards while having a really wide stance, comes from the hips. If you have naturally laterally rotated hips (especially heavily rotated hips), putting your toes pointing forwards will stress the medial portion of the hip labrum. This causes unnecessary wear over time, which heavily predisposes you to a hip labral tear. Not only that, but heavily laterally rotated hips include an anteverted collum femoris, which basically means if you do a toes-forward type stance, you end up with medially rotated knees. This causes, among other things, your knees to cave in easier.
IOW: Toes forward with laterally rotated/anteverted hips causes either you knees to cave in from higher medial rotation, or it causes unnecessary stress on your hip labrum, as well as your knee lateral collateral ligaments (considering you have to literally push against the ligaments to force the knees out from medial rotation. You suddenly add rotation to the knee flexion/extension pattern, due to a strained starting position. This increases the amount of shearing power and strain on the knee joint surfaces, and laxes the ligaments.
If you don't have laterally rotated hips (which a huge percentage of men do), then you can do this without issues.
Thanks! I was just about to ask about how much hip rotation matters because I am a woman and my hips naturally turn out.
my hip flexors were killing me when i had my foot pointing forrward, when doing the hybrid squat he mentions here, similar stance width..
my solution for the hip flexors soreness was point it slightly outwards, not too much
Been giving great videos since day one
You slightly (in the face) look like Miriam Prado (if you Google it...NSFW)
Those quads tho
Would this technique transfer to a catcher's stance, particularly his throwing stance.
The foot position in the squat, varies according to the morphology of the subject also
THANK YOU SIR!!!! K-Starr had me confused with this!
Thank you Jonnie! I was having this question for some time!
you give the best tips that are actually beneficial overall.
hey jonnie this is kind of random but whats your favorite hype up song to listen to before you workout
Excellent video with excellent info. Very straightforward, to the point.
I have a bit of a problem here because my feet are genetically/naturally pointing more outward than my knees. They're not aligned well. When I put my feet outward say 35-40 degrees, my knees are only pointing out 10 degrees, so I have to use extra force to keep my knees from moving inward/forward. I always have more torque on my knees than someone with decently sligned feet-knees on heavy lifts...
Enjoyed this video and many others on your channel. Great Stuff.
Good stuff,I really like thid one. Great job
the closer your feet are together, the more you point out your toes. eg. hybrid squat has your feet almost straight.
The wider your stance , the more outward your feet are pointed , the more posterior chain activation?
The nerd in me wants to see an anatomical explanation why your feet should be forward in a wider stance
The key to squatting is ankle and hamstring mobility.
:46 It's called INVERSION not External Rotation.
Mirin new haircut.
Really can't tell you how much your videos help thanks.
I am getting really disheartened atm. I wanted to start the 5X5 so I did. I get that stupid 'butt twink' so that's putting me off because I know i'm gonna get injured. Secondly, as soon as add any weight (the 20kg bar) When i squat i get a tingly sensation on my left leg, on the outside, just to the left of the knee. Can anyone help?
do u stretch and roll enough? inflexibility issues can cause pain. Generally, a tight muscle is a weak muscle
I never roll, and I don't ever know where to begin!
mm just check out mobility stuff on youtube, im sure you'll find enough info to help u out
The issue is that it could literally be one specific or multiple muscles, I have no idea where to even BEGIN.
Michael L search for 'strengthcamp foam rolling' in youtube and watch any and all of Elliot's videos on the issue, as well as his stretching exercises.
i get down like im taking a shit and then stand up. boom squat stance!
Thanks Candito, much appreciated.
Moral Of The Story. Whatever Feels Best For You & You Are At Your Strongest At! If Problems Occur Try Something New Until It Goldylocks
Exactly. Understand principles as well so you can diagnose your form. I'd compare it to mathematics. You don't remember individual equations, rather learn a system so you are able to logically figure out what each solution is.
Great video. Also a Kstar fan here so this video helped me understand why I feel much more comfortable pointing my feet slightly outward. I think Kstar does advocate very slightly turned out feet anyway but he doesnt go into specifics with it.
That's true. Much of what Starrett says can just be confusing because it depends on application as far as the specifics. He definitely advocates keeping the knees in proper alignment, and I think he just exaggerates it a bit to drive his point home (which we all are guilty of in this industry when doing demos at some point). That's why I made this video to give a bit of clarity to the issue which I think has been confusing only due to communication rather than any actual disagreement.
can you make a vid on where to grip the bar for flat barbell press
I do a close stance squat, and I keep my feet facing forward to get more torque in my hip socket. It makes you more stable if you push on the outside of the feet, even with a close stance, at least for me anyways.