Always though I had weak quads, but it turns out after watching this video I have a weak back. Thanks Juggernaut! Now I can take my training to new heights.
Thank you! I'm a newbie lifter and found myself doing good morning back squats. My DL is 2x my back squat, and my DL is with pretty good form, while my back squat is a 2-part good morning squat. I think I know how to get my quads up to speed now. THANK YOU so much for this video!
Easily the most informative channel on RUclips. And unfortunately that may be why they'll never be as popular as other channels. But don't turn into them and stay at this level. A lot of us really appreciate it, I learn so much
0:48 Muscles used in the squat: In The Hole - Quads + Glutes. Little activation of Hamstrings. Above Parallel - Quads At Lockout - Hamstrings + Glutes 2:13 Strong Legs vs Weak Back - strong legs will get you out the hole but a weak back may prevent you from going higher. You will reach a sticking point (see Example 2:38). As the legs get you up the knee shifts back switching the pressure to the back which may not be strong enough to get you higher. Actively push into the bar with your upper back as you come out the hole. Keeps your back out of the movement more by keeping you slightly more upright. 3:37 Try to create equal pressure with your back into the bar as your feet into the floor. 5:05 Solution: Develop low back, hamstrings, glutes - RDLs, Good Mornings, Back Raises. 7:11 Weak Legs vs Strong Back - weak legs cause hips to rise early and knees to shift back to a more stronger position. Also makes torso lean more forward into a more good morning position (see Example 7:45, 10:52). Weak legs may also prevent you from lifting out of the hole in the first place. 9:45 You need develop good quad strength to get you out the hole it won’t matter how strong your low back and hamstrings muscles are. 10:02 Solution: Isolate quads - Belt Squat, Leg Press, Hack Squat
This was very helpful for me as I have always struggled whit my hips shooting up in the squat and I didn't know which muscles was lagging in strength. Thank you for the good content
I have nothing but love for the fact that three videos in and I've diagnosed my errors with squats... And damn were there more than I thought. Tomorrow is leg day, so good timing!
Best information as usual. Last year I took a seminar with Chad, that gave me the opportunity to find out some clarifications for what I did not understand from the videos. You have the opportunity to take a seminar with the juggernaut people, you should take it.
Another great video helping out a huge number of lifters... Can't tell you how much of your content has helped me out. Ironically, I always thought my hips rising early was indicative of a weaker back (in spite of my much larger deadlift). Thanks!
Why did i not see this video before my JTS Powerlifting AI last year? Now i understand why it said i had weak legs and why my lower back would be thrashed from so much high bar. Now...Simple cue of getting my hips under the bar makes a HUGE difference in actually feeling my quads throughout the squat and no more low back pain after heavy sets
This is great, have been hammering my back and hamstrings for awhile, not realizing the imbalance I was creating, started including belt squats regularly in my routine the past 2 months and seeings a major difference already.
I love this vid so much! so informative. I have not heard this topic before and now I equipped to determine which combo I have in regards to squatting. This is gonna really help me with strength and hopefully lift heavier. I have reached a plateau
I have been coincidentally incorporating some leg presses into my training for a hypertrophy phase and noticed the (seemingly) disproportionate improvements in my back squat. Shoutout to JTS for helping me realize that is because I fit into the strong-back/weak-legs archetype!
this is some great stuff. I knew I was more quad dominant, but this is going to make me alter my assistant work for squats focus more hammies and lower back
Besides comparing dl vs squat, honestly the differences weren't clear at all in this video. Knees move back hips shoot up on both, which means the back stays more bent by definition. I really struggle knowing what's weaker for me. Also, the hardest point of the squat is just above parallel, so naturally both will likely fail there.
I always hated the idea that low bar squats are hamstring dominant because if you know anything about kinesiology and physiology, you know saying your hamstrings are the prime mover makes no sense.
Squats should be more of a push than a pull. That's why as you are shifting that weight forward and forcing more and more work onto the quads that the weight you can do drops. It's also why if you train your squat wrong, with too much quad dominance that you can end up with severe knee pain and suffer overtraining in the legs much easier.
a majority of people squat more low bar. think of it like this, they both equal similar quad activation give or take a tiny bit, but the low bar activates more overall muscles and therefore moves more overall weight. its not like suddenly your quads are just not involved like some people like to think. the best way to look at it is something alan thrall said in one of his latest videos, "if the knees are bending under a load then the quads are always involved" its that simple
Peter Hofmann well I'm assuming he meant to a significant degree. Romanian deadlifts obviously would have less quad activation as the major bend is from the hip with minimal knee bend, and the hamstrings are activated pulling the torso back up. but with high bar and low bar squats where in both the knee is bending pretty far and with similar degrees, under parralel hopefully, then the difference in quad activation is minimal. alot of uneducated people bad beginners think once you move the bar an inch down your back suddenly your quads aren't involved at all despite them being pretty much similar, nearly identical movements
This video was so helpful! I definitely keep myself very upright in the squat hole and I think that is my back strength; also my deadlift progresses much more confidently than the squat, which is perhaps more evidence. So I'll definitely start isolating my legs to increase my squat - and I thought I'd never hit that leg press machine again! haha I wouldn't have considered doing that without this video! Thanks!
Wow, and I thought I had a weak back, and it's actually my legs that are the major weak point, I'm the poster case of the weak legs strong back. Great explanations 👍
The right video at the right time. After my first competetition i wanted to optimize my squat. Not that my conv. deadlift is relatively weak compared to my squat (SQ: 170kg; DL: 205 kg). But for me it is very difficult to stay tight in the bottom of the Squat (low bar and high bar) aka my weak spot. Maybe i´m just built for deadlifting but i´m already incorparating RDLs (very sore hamstrings :D) and i will try out Good Mornings AND especially focus on CHEST UP. Thanks Chad and Max. More of this kind of videos :)
Great videos as always guys. Very appreciated. I'm going to switch up my training next week because I just found out I have weak legs relative to my back thanks to you.
Shit man I started taking cold showers in the beginning of this year and it has changed my life. Do you take them Pete? Better skin, better hair, more Testosterone and refreshing as fuck. I grab my balls and say "I'm a Goddamn Man" when the water hits me and Im ready for anything that day. #coldshowercrew
That pushing back on the bar and forcing the upright posture is the same thing World Champion Powerlifter Ed Coan said in his videos of coaching the squat.
very interesting video. SHowing one more time we never stop acquiring knowledge. Would be very keen to see a video adressing chest vs triceps strength in the bench.
Weak legs strong back seem to correlate closely too limb length (long legs to short torso). Appreciate the content I will really trying identify my weaknesses
Would weak quad strength relative to back strength be the reason why I get some lowerback/hip pain when squatting as my hips/lower back are finishing the movement rather than my quads? Also is the leg extension a good way to build some quad strength?
7yrs later and still one of the most simple underrated videos
The content on JTS is world class every time.
Thank you.
Advanced content thanks to advanced ..body..size!
No thank you guys :D
Indeed
Chad having PTSD from that missed squat at 3:23 😁
Lol
Always though I had weak quads, but it turns out after watching this video I have a weak back. Thanks Juggernaut! Now I can take my training to new heights.
Fuji C I thought I have weaker back! Apparently my leg press PRs mean shit 😂😂😂😂 . Need to train more those quads
Advanced bodyweight 5/5, going to use that from now on.
No enpä uskonut sinuun törmääväni
Never have I ever liked so many videos on a single RUclips channel
daniel fu thank you
Thank you! I'm a newbie lifter and found myself doing good morning back squats. My DL is 2x my back squat, and my DL is with pretty good form, while my back squat is a 2-part good morning squat. I think I know how to get my quads up to speed now. THANK YOU so much for this video!
Easily the most informative channel on RUclips. And unfortunately that may be why they'll never be as popular as other channels. But don't turn into them and stay at this level. A lot of us really appreciate it, I learn so much
ashastings92 thanks. We are proud to be the PBS of fitness RUclips
So so good. CWS is simply the Oracle when it comes to powerlifting. I am in awe of his teachings
0:48 Muscles used in the squat:
In The Hole - Quads + Glutes. Little activation of Hamstrings.
Above Parallel - Quads
At Lockout - Hamstrings + Glutes
2:13 Strong Legs vs Weak Back - strong legs will get you out the hole but a weak back may prevent you from going higher. You will reach a sticking point (see Example 2:38). As the legs get you up the knee shifts back switching the pressure to the back which may not be strong enough to get you higher.
Actively push into the bar with your upper back as you come out the hole. Keeps your back out of the movement more by keeping you slightly more upright.
3:37 Try to create equal pressure with your back into the bar as your feet into the floor.
5:05 Solution: Develop low back, hamstrings, glutes - RDLs, Good Mornings, Back Raises.
7:11 Weak Legs vs Strong Back - weak legs cause hips to rise early and knees to shift back to a more stronger position. Also makes torso lean more forward into a more good morning position (see Example 7:45, 10:52). Weak legs may also prevent you from lifting out of the hole in the first place.
9:45 You need develop good quad strength to get you out the hole it won’t matter how strong your low back and hamstrings muscles are.
10:02 Solution: Isolate quads - Belt Squat, Leg Press, Hack Squat
"Advanced body size" I'm gonna use that.
This was very helpful for me as I have always struggled whit my hips shooting up in the squat and I didn't know which muscles was lagging in strength. Thank you for the good content
Everytime you watch a chad wesley smith video a geared powerlifter tears a pec
Some good quality information. JTS, you never disappoint 👌
Gammelboda Gains we are trying our best. Thanks
100% agree ! I love Juggernaut team. :)
JTS, the Real Slim Shady of the RUclips Fitness University
I feel like you just opened my eyes to why I’m struggling with squats so much. I can’t wait to get back in the gym and try fixing this!
I have nothing but love for the fact that three videos in and I've diagnosed my errors with squats... And damn were there more than I thought. Tomorrow is leg day, so good timing!
best lifting channel on YT hands down not even a contest the quality of content is staggering for being free - i would pay for this!
Best information as usual. Last year I took a seminar with Chad, that gave me the opportunity to find out some clarifications for what I did not understand from the videos. You have the opportunity to take a seminar with the juggernaut people, you should take it.
Thanks
Best video I've seen to assess where I'am and what I need to do to bring my legs up to my back strength.
This is exactly what I was trying to diagnose on my squats! Great content thanks!
3:23 you can tell he's having nightmare like flashbacks
I just love this channel guys, and it keeps getting better and better. Your content is quality, informative, and to the point always!
Justin Taylor thank you
Another great video helping out a huge number of lifters... Can't tell you how much of your content has helped me out. Ironically, I always thought my hips rising early was indicative of a weaker back (in spite of my much larger deadlift). Thanks!
Why did i not see this video before my JTS Powerlifting AI last year? Now i understand why it said i had weak legs and why my lower back would be thrashed from so much high bar. Now...Simple cue of getting my hips under the bar makes a HUGE difference in actually feeling my quads throughout the squat and no more low back pain after heavy sets
If not the only video on You Tube to hit this subject matter, then it is the only one ever needed. This was fantastically done ! Kudos to you !
This is great, have been hammering my back and hamstrings for awhile, not realizing the imbalance I was creating, started including belt squats regularly in my routine the past 2 months and seeings a major difference already.
Good video boys, first video I've seen in ages without dislikes
Excellent video! Thank you for this. I actually finally understand why my squats and deadlifts are suffering and what to do. This is gold!
This made my next 6 months specific goals so much clearer and better. Thank you!
Quality content, addressed my strong back versus weak leg issue.
very informative im following yall off season program right now im about to be on week 3 that shit is intense keep putting out that knowledge
I love this vid so much! so informative. I have not heard this topic before and now I equipped to determine which combo I have in regards to squatting. This is gonna really help me with strength and hopefully lift heavier. I have reached a plateau
I have a Pendulum Squat machine and really like that for taking the back out of the lift and strengthening the legs. Great video.
Thank you for the belt squat suggestion.
Now I realize I have to strengthen my back. Appreciate the great analysis!
u guys are outstanding! now I know what’s my weakeness for squating.
Great information, immediately knew which was my weak point and now know what to do about it. Thanks!
What a great video with the points articulated so well.
Glad it was helpful!
I will use this advises no matter wich is my weakness.. lets get everything stronger ..
Max looks like a super proud mom at the beginning of the video.
I have been coincidentally incorporating some leg presses into my training for a hypertrophy phase and noticed the (seemingly) disproportionate improvements in my back squat. Shoutout to JTS for helping me realize that is because I fit into the strong-back/weak-legs archetype!
this is some great stuff. I knew I was more quad dominant, but this is going to make me alter my assistant work for squats focus more hammies and lower back
Absolutely stellar video
Besides comparing dl vs squat, honestly the differences weren't clear at all in this video. Knees move back hips shoot up on both, which means the back stays more bent by definition. I really struggle knowing what's weaker for me. Also, the hardest point of the squat is just above parallel, so naturally both will likely fail there.
this was very helpful as this is were I falter in the squat right at lockout
Such great information. I absolutely love the way you explained it. Thank you!
Glad it was helpful!
this video was amazing!! more of this please guys.
I always hated the idea that low bar squats are hamstring dominant because if you know anything about kinesiology and physiology, you know saying your hamstrings are the prime mover makes no sense.
Squats should be more of a push than a pull. That's why as you are shifting that weight forward and forcing more and more work onto the quads that the weight you can do drops. It's also why if you train your squat wrong, with too much quad dominance that you can end up with severe knee pain and suffer overtraining in the legs much easier.
a majority of people squat more low bar. think of it like this, they both equal similar quad activation give or take a tiny bit, but the low bar activates more overall muscles and therefore moves more overall weight. its not like suddenly your quads are just not involved like some people like to think. the best way to look at it is something alan thrall said in one of his latest videos, "if the knees are bending under a load then the quads are always involved" its that simple
Peter Hofmann well I'm assuming he meant to a significant degree. Romanian deadlifts obviously would have less quad activation as the major bend is from the hip with minimal knee bend, and the hamstrings are activated pulling the torso back up. but with high bar and low bar squats where in both the knee is bending pretty far and with similar degrees, under parralel hopefully, then the difference in quad activation is minimal. alot of uneducated people bad beginners think once you move the bar an inch down your back suddenly your quads aren't involved at all despite them being pretty much similar, nearly identical movements
Awesome video, thank you! This is great information on assessing problematic areas in our athletes.
This video was so helpful! I definitely keep myself very upright in the squat hole and I think that is my back strength; also my deadlift progresses much more confidently than the squat, which is perhaps more evidence. So I'll definitely start isolating my legs to increase my squat - and I thought I'd never hit that leg press machine again! haha I wouldn't have considered doing that without this video! Thanks!
need to do this for deadlifts and benchpress, excellent video!
Great content! Very informative, and great pointing out that a lot of contrary information out there is given in the context of geared lifting.
Just got my subscription. Thanks, looking forward to going through what you have up.
Thanks
Wow, I think you guys may have just helped me fix my squat. Thank you so much!
Happy to help
A very useful video. Thanks for this.
Great stuff as always guys. Some beginner weightlifting content would be anazing
The second example is 100% me. Time to work on my quads a bit.
Wow, and I thought I had a weak back, and it's actually my legs that are the major weak point, I'm the poster case of the weak legs strong back. Great explanations 👍
This video was extremely helpful. Saving for future viewing.
👏🏾👏🏾 as always good content guys, something nice to watch over meal or what not👌🏾
Incredible stuff guys
This is great and just what I needed after my workout today!
The right video at the right time. After my first competetition i wanted to optimize my squat. Not that my conv. deadlift is relatively weak compared to my squat (SQ: 170kg; DL: 205 kg). But for me it is very difficult to stay tight in the bottom of the Squat (low bar and high bar) aka my weak spot. Maybe i´m just built for deadlifting but i´m already incorparating RDLs (very sore hamstrings :D) and i will try out Good Mornings AND especially focus on CHEST UP.
Thanks Chad and Max. More of this kind of videos :)
damnnn chad, them baby blues are mesmerising
Great videos as always guys. Very appreciated. I'm going to switch up my training next week because I just found out I have weak legs relative to my back thanks to you.
I definitely need to work on this. My back takes over once I start getting tired and or go particularly heavy
Well that video delivered. Damn good content you guys provide here!
Shit man I started taking cold showers in the beginning of this year and it has changed my life. Do you take them Pete? Better skin, better hair, more Testosterone and refreshing as fuck. I grab my balls and say "I'm a Goddamn Man" when the water hits me and Im ready for anything that day.
#coldshowercrew
This video is fantastic. Gave me great insight into my sticking points. Will adjust my programming accordingly!
Please keep up the great content guys
pure gold, much love! thank you!
Super great content guys! Keep it up
thanks for the content, really appreciate it!
Thank you, this was so helpful! Great examples and cues. Keep up the high quality work.
Subscribed
That pushing back on the bar and forcing the upright posture is the same thing World Champion Powerlifter Ed Coan said in his videos of coaching the squat.
qewr4231 he was the one who personally cued that to me.
very interesting video. SHowing one more time we never stop acquiring knowledge. Would be very keen to see a video adressing chest vs triceps strength in the bench.
Super instructive video, guys!
Another great video! I've learnt so much from your channel.
valuable information here, thanks for the video JTS.
Yours video is the best video on RUclips👍👍
thank you so much! this confirms what I think is wrong with my squat.
Wow amazing video I learned a lot, thank you.
Great video, super helpful. Now is time for belt sq
Thank you guys.
fantastic video thank you
Weak legs strong back seem to correlate closely too limb length (long legs to short torso). Appreciate the content I will really trying identify my weaknesses
So helpful. Do you think you guys will be doing something like this for the bench press?
This is a well done video.
Hey this is amazing. Thank you very much!
Great video !
this video is fantastic
my deadlift is low BUT my squat is also low
Belt Squats 5-8-15 reps for 6-8-10 sets two times a week. Thank you.
GENIUS content
Thank you for this wonderful video!bless you
negl, CWS and Max are my fitness brotp
This is awesome! Thank you !
Would weak quad strength relative to back strength be the reason why I get some lowerback/hip pain when squatting as my hips/lower back are finishing the movement rather than my quads? Also is the leg extension a good way to build some quad strength?
Why not leg press?
Alejandro Nava I don't have access to one, only leg extensions just wondering if it's even worth my time
Jordan Nich could be. Leg Strength are fine for hypertrophy if they don't hurt your knees but not a great transfer.
+Jordan Nich the Boss has spoken.
Juggernaut Training Systems so a viable way to do it would be building strength and size with belt squats and some size with leg extensions I presume
Thank you very good video...