Fix Your Back Squat and Build Power Out of the Hole
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- Опубликовано: 13 ноя 2019
- Strength in "the hole" (the portion of the back squat below parallel) is crucial to adding poundage to your squat. If you can perfect your positioning and movement pattern entering and exiting the hole you will dramatically decrease your chances of plateauing during your pursuit of a massive squat.
Three things that commonly hurt people in the hole are:
1. Poor mobility as the athlete gets closer to parallel causing the knees to dive in and loss of an upright torso.
2. Movement pattern dysfunction due to improper set up descending into the hole.
3. Lack of strength in the hole. (Commonly lack of quad strength causing the athlete's butt to rise and letting the posterior chain dominate the movement).
Three exercises that will help to clean up these issues are:
1. Band Abduction Isometric Goblet Squats
2. Isometric Back Squats
3. 1 1/4 Squats
Click here to download our implementation and the full progression of these movements: www.fitnessculture.com/squat-...
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"Spread the ground with your feet"
Mind. Blown.
Some told me to try to lift my inner arch up and out and then I realized I was literally never using my abductorss
"Screw your feet outwards" and "spread the floor" are the two most used cues for knees out.
a mix between Thanos and Channing Tatum, nice.
ROFL HAHAHAHA
young, natty Tito Ortiz
🤣🤣🤣🤣🤣
Hahahaha! XD Jake is waaaay more handsome than Channing!
Why are you comparing this man to a celeb & a bloody comic book villan?! Let him be, he is just himself...good lord.
extremely helpful, lots of mobility challenges and you addressed the solution quickly......THANK YOU!
I can’t wait to try this out! I’ve been wanting to work on my back squat strength but didn’t know where to start. Thank you!
Gracias for all the educational & functional content. Hard to find these days! 👍🏼
Im going through the swole program and I just started the 1 1/4 squats with the 4 count eccentric.. I haven’t felt this sore my whole life! Great video and I’m gonna crush legs tomorrow!
That squat and a 1/4 up and down is brilliant. Adding to my arsenal
Thanks for the video. Really enjoy this content.
This was _legit_ helpful, cheers Jacob 🤙🏻
Handsdown the best fitness content on the internet! Keep on the great work guys! P.S My boy brody killing it in the back aswell ;D
Best tutorial I’ve seen. Thank you
I'm glad I found this, me being a newb, I listened to a friend that goes to the gym regularly, and he told me to try to keep my knees in line with my feet, basically under my weight and I could never go deep enough. I just tried these tips, such a game-changer!
Thank you for sharing the content man
best channel ever man … love the information you put out Jake
This is extremely informative and helpful, good work!
A very clear explanation. I'm going to try this.
Excellent ideas thank you. I need this to Increase my squat weight.
Great video. Well explained and demonstrated. Getting better/stronger at Pull Ups would be a great next video!
so i followed this video today in doing my squats n what a difference it made just wanted to say thank you ....
Best content best fitness RUclips related and best app out there
Great video! thanks!
Thank you so much mr Hutton for the tips. I think ur channel is underated. It should, must have more views than this.👍🏾
Awesome! Would love to see a video on proper deadlift form!
Great video.
Great coach 👌
well done very informative
Each time he says hole, we take a shot. CHEERS!
Each time he says "right" take a shot, right?!
HAHAHAHAHA!! Too bad I can't insert a GIF in this comment, but it would have been a giggling one fo sho!
Thanks
The best thing about fitness culture is Jake. Not the haircut/meetandgreet/shallow bs on the other dudes channel.
Excellent video, I am an ex-athlete that has always had a very weak squat. I am 6’5 and struggle getting to the hole and as soon as I start to come out, my knees buckle in. We’ll see how this helps.
Click here to download our implementation and the full progression of these movements: www.fitnessculture.com/squat-strength-progression
Hi
Can I ask how long has this channel been on RUclips?
It seems as though you are grossly underrated unless of course you are new
Click bait - no training after subscribing :/
hello sir, Can u please tell me Gym Equipments brand please..?
Click bait. I have been baited there is no download.
Conventional deadlift with tight hips. Please and thanks!!
Can you make a video about the workouts for basketball athletes?
I figured, another awesome video. When I get big I'm gonna be just like you😆😆🤣 just kidding but awesome video. keep it up👍👍
That shirt he has on is really nice. Put it on the website!
Can you cover front squad pls.
Jake shaved his head again!! Just when the comb over was looking clean with a line part!
I looved that former haircut! :-/
OMG!! Someone on RUclips with a clue! Externally rotate your femurs. Inside of your knee cap stays outside your big toe. Squat between your legs, not on them. Great video.
So much lifting, cadrio and stretchmobility, when should I do the part with the resistancebands :> ? before the lowerbody workout?
Jake, could you please tell which mic are you using in this video ?? Very important to me :)
Btw, the video is amazing!! 1% of video outta 100 that's really "exactly what you need"
Thanks, the mic we are using this video is: RØDELink Filmmaker Wireless Microphone System
Thanks Jake! This is really fire...Maybe some olympic Lifts next? Or push press push jerk
7:43 that's not how you put away the weight sir lol
Any advice for pain towards SI joint area in the bottom of the hole? (Self diagnosed but feels like that area)
bring 12 week squat cycle bro,Please
Maybe a dumb question, do we have to perform these exercises every workout day or only on leg day of every week? Any help with this please?
Those bands. Where can I get them
Out of the hole and straight into the abyss
what type of shorts are those?
What kind of short does he wear?
@Fitness Culture do these same teachings and techniques apply to somehow who performs the low bar back squat?
Definitely
Thank you. Going to apply this. How do you place your feet? Do they have to be shoulder with and a pointing out a bit or do they need to point straight forward?
Foot placement will change based on body type. Anywhere from straight forward to about 15-20 degrees angled out is a good rule for foot angle. Whatever is most comfortable.
@@FitnessCulture thank you
you probably want to look at your demo guy's ankles and weakness in back extensors
he mentioned my problem right away, thats a like+comment right there,
Pls tell us about the "hole" next
You can't handle the hole.
does this apply to smith machine squat ? my school gym is limited to smith machine. Any advice is appreciated. Thank you.
You really shouldn't be squatting with the Smith machine, it's impossible to keep the bar in the correct movement path and will lead to injury. You'd be better off using dumbbells or kettle bell squats.
You really shouldn't be using the Smith machine to squat. It's impossible to keep the bar in the correct bar path. You're better off using dumbbells or kettle bell squats.
I am not sure what is the problem when i squat , after a certain point my heels lift off the ground... Any advise to help keep the heels flat on the ground other then squat shoes thanks
Maybe you can work on your ankle mobility/dorsi flexion?
@@TheNewLifeOfFienie yes thats true but the progress for me takes forever and like i was hoping if there is any other alternatives
Love the hole 😉🧨
2 different shoe lisses...
Didn't know that Channing Tatum is so jacked
*hits LIKE because of Jake* :-P
🧐 There's a hidden legendary secret in this video if no one has caught it. It's in Jake's choice of epic shoe laces! Which gives him precision balance when squatting 5000lbs.
I SAW IT!! (it made me laugh, haha!)
Fix the guy in the back
BALD BALD BALD
DEADLIFT
The hole hahaha
Jake looks better with shaved head 💯😂
Noooooo!
randy orton?
Hole
Is he butt winking or it's just me who sees that ???
Divyotpal Sharma I was thinking the same thing
I get stuck when I’m in the hole. I am able to stand up on one or two but I end up just crawling out of it. Thank goodness I use the stoppers.
so i followed this video today in doing my squats n what a difference it made just wanted to say thank you ....