Great video as always! I had huge problems keeping my knees out diring the ascent. For a period I used kneewraps and that helped me even now when I squat without them
You actually don't need to keep your knees out. It's an old fashioned cue and there is zero science that having your knees out perfectly is necessary. Many top level Olympic lifters have some degree of knee caving in their lifts
@@maxk880 Maybe there is no evidence but if you think logically it will let you use more muscle mass and most powerlifters keep the knees out and they squat heavier than olympic lifters. And in my case it cured my knee pain too. The problem with science is that the science in this field is mostly garbage with awfully designed studys with very limited control that makes it almost impossible to replicate. Most of the studys done about lifting would NEVER be published in another discipline. Read the whole study inluding the method used and you will understand that this guys don't know what they are talking about
Try using a hip band. Use a lighter weight to start and push your knees out, against the force of the hip band. This will reinforce the muscles you’d want to activate in this movement
I find using a pause squat a few inches below parallel really helps with setting up the knee position during the 1st 1/4 - 1/3 of the descent and then keeping that lower leg position and knees pretty much as they are and drop controlled through the hips, paise at the bottom snd then driving back up, again through the hips so initiating from your arse, not your chest, to complete the rep. At the bottom during the pause you get a good feel as to your overall position, especially knees, and the slower and more controlled manner of the rep allows a better feel for how your knees are tracking. A Pin Squat will also help to a degree but I find that would be more suited to evaluate side-to-side bar tilt and twist.
For whatever reason, over the years I’ve brought my squat stance more narrow. Without flaring my knees and toes out. It just feels better overall for me. I feel like I’m using more of my quads and hams instead of putting stress on my hips. Also when i perform wider with toes out, as in the video, I feel like I am doing more of a good morning with my chest not being able to remain upright.
Problem I have with knees out is I go about 3 inches below parallel in low bar. I follow the addage of something has to relax ie hamstring to get down there. So tension is lost and its harder to come back up.
I strained my right adductor muscle so now its painful to squat or pull heavy from the floor. If I bring my stance in a little bit I have no pains in my groin. Still that position is not comfortable in the bottom. Any tips on this?
Probably. If you can point it out and apply to yourself that's just another win. For perfect form check: ruclips.net/video/gCh4bm-lE2c/видео.html That's just beyond sexy and should be rated 18+.
Thanks for the info. I had my feet out to maybe 30+ degrees, and never felt like I could tell where my knees were, moving into the lower position. Also I'd have knee cave, and my instep would collapse or feel squishy. I moved my toes to about 15 degrees, and could push my knees against the resistance of twisting my feet out against the friction of the floor. This feels much better, but I worry I'm messing up the knees. Any thoughts on how far out to point toes?
30 degrees is not necessary for everyone. As long as your knees track in line with your toes, 15 degrees is more than sufficient. You’re doing it correctly.
Only adductor Magnus can work as hip extensor as it crosses the hip joint. Adductor grp is a very weak hip extensor. Because other than Magnus, rest don't cross hip joint so they possibly cannot extend hip. I also follow starting strength system, and I always say lateral rotation of hip is to keep the weight balanced on knee joint (medial and lateral compartment). Pls take that into consideration.l Edit: if something is right, then vertically opposite of it must be wrong. So I always try the opposite thing, just to verify 'rightness'. So I did squat with lateral rotation of knee, toes and knees pointing in same direction, and then I turned my knees inwards. And then I came out of squat. It's a very wrong movement to do, and I felt a little impingement in medial compartment immediately.. The technique you teaching is right sir, but your explanation needs work. Pls dont take my message in a wrong way. I might be wrong. I hope you would reply. Edit: Adductor Magnus doesn't cross hip joint, I was thinking of sartorious. My apologies.
@@jesseferrissalloum9700 actually none do. Gracilis crosses knees joint. Rest all originate from pubic ramus and insert on femur. (hip joint is acetabulum and head of femur) Only Gracilis can act on knee joint in flexion. In squat, we have anterior tilt of pelvis, lateral rotation of femur and abduction. And when coming out of squat, we maintain abduction (knees apart) So adductor are only working as stabilisers or antagonists. (not Gracilis though)
@@Bhosadilal The acetabulum and pubic ramus are both parts of the pelvic bone. That's how the adductors adduct the femur at the hip joint. When the pelvis is tilted anteriorly and the hip is flexed as in the bottom of a squat, the adductors contribute to hip extension. So no, they are not only stabilizers.
I always had the idea that with that stance (turned out toes) you overwork your inner thighs, adductors and inner quads, but hardly stimulate the growth on the outer quads. Am I wrong?
Low bar squat makes you bend over considerably. It is not necessarily bad and upright squat is not necessarily safe. Important thing is to keep the spine neutral throughout and it ensures safety.
Great video as always! I had huge problems keeping my knees out diring the ascent. For a period I used kneewraps and that helped me even now when I squat without them
You actually don't need to keep your knees out. It's an old fashioned cue and there is zero science that having your knees out perfectly is necessary. Many top level Olympic lifters have some degree of knee caving in their lifts
@@maxk880 Maybe there is no evidence but if you think logically it will let you use more muscle mass and most powerlifters keep the knees out and they squat heavier than olympic lifters. And in my case it cured my knee pain too. The problem with science is that the science in this field is mostly garbage with awfully designed studys with very limited control that makes it almost impossible to replicate. Most of the studys done about lifting would NEVER be published in another discipline. Read the whole study inluding the method used and you will understand that this guys don't know what they are talking about
Thank you! Great explanation this tips help to keep maximum effectiveness of squat and safety too
Yes! If u have knee problems give this a try.
I have a bad habit of bringing my knees inwards during the ascent of the squat, how can I stop that from happening?
Try using a hip band. Use a lighter weight to start and push your knees out, against the force of the hip band. This will reinforce the muscles you’d want to activate in this movement
I find using a pause squat a few inches below parallel really helps with setting up the knee position during the 1st 1/4 - 1/3 of the descent and then keeping that lower leg position and knees pretty much as they are and drop controlled through the hips, paise at the bottom snd then driving back up, again through the hips so initiating from your arse, not your chest, to complete the rep. At the bottom during the pause you get a good feel as to your overall position, especially knees, and the slower and more controlled manner of the rep allows a better feel for how your knees are tracking. A Pin Squat will also help to a degree but I find that would be more suited to evaluate side-to-side bar tilt and twist.
Nice! Thanks man.
For whatever reason, over the years I’ve brought my squat stance more narrow. Without flaring my knees and toes out. It just feels better overall for me. I feel like I’m using more of my quads and hams instead of putting stress on my hips.
Also when i perform wider with toes out, as in the video, I feel like I am doing more of a good morning with my chest not being able to remain upright.
Read the blue book
The hips are meant to just get out of the pocket. Let the rest of your body do the work once your hips come to parallel.
@@jesseferrissalloum9700 Ok Rip.
Problem I have with knees out is I go about 3 inches below parallel in low bar. I follow the addage of something has to relax ie hamstring to get down there. So tension is lost and its harder to come back up.
Can I add weight each 2 to 3 session
Looks easier than to add weight each session
For me
?????????
Great video! I fought it was only cause it was necessary to make room for the torso
Should I shove my knees out initially into the descend?
I strained my right adductor muscle so now its painful to squat or pull heavy from the floor. If I bring my stance in a little bit I have no pains in my groin. Still that position is not comfortable in the bottom. Any tips on this?
Maintain your course. Training is better than no training.
great instruction. was it on purpose to show a squat with lets just say less than decent form?
Probably. If you can point it out and apply to yourself that's just another win.
For perfect form check: ruclips.net/video/gCh4bm-lE2c/видео.html
That's just beyond sexy and should be rated 18+.
@@wreagfe that's as sexy as it gets. Rip is a legend!
@@wreagfe Ufff, you ain't kiddin'
Thanks for the info. I had my feet out to maybe 30+ degrees, and never felt like I could tell where my knees were, moving into the lower position. Also I'd have knee cave, and my instep would collapse or feel squishy.
I moved my toes to about 15 degrees, and could push my knees against the resistance of twisting my feet out against the friction of the floor. This feels much better, but I worry I'm messing up the knees.
Any thoughts on how far out to point toes?
If the knee is hinging as it's intended and you aren't having any joint point I think it's safe to say you're good to go.
30 degrees is not necessary for everyone. As long as your knees track in line with your toes, 15 degrees is more than sufficient. You’re doing it correctly.
I cant lift as much with toes out
Some can't. Don't worry about it too much, just keep lifting.
Only adductor Magnus can work as hip extensor as it crosses the hip joint. Adductor grp is a very weak hip extensor. Because other than Magnus, rest don't cross hip joint so they possibly cannot extend hip.
I also follow starting strength system, and I always say lateral rotation of hip is to keep the weight balanced on knee joint (medial and lateral compartment).
Pls take that into consideration.l
Edit: if something is right, then vertically opposite of it must be wrong. So I always try the opposite thing, just to verify 'rightness'.
So I did squat with lateral rotation of knee, toes and knees pointing in same direction, and then I turned my knees inwards. And then I came out of squat.
It's a very wrong movement to do, and I felt a little impingement in medial compartment immediately..
The technique you teaching is right sir, but your explanation needs work.
Pls dont take my message in a wrong way. I might be wrong.
I hope you would reply.
Edit: Adductor Magnus doesn't cross hip joint, I was thinking of sartorious. My apologies.
All adductors cross the hip joint (that's how they adduct the hip)
@@jesseferrissalloum9700 actually none do. Gracilis crosses knees joint. Rest all originate from pubic ramus and insert on femur. (hip joint is acetabulum and head of femur)
Only Gracilis can act on knee joint in flexion.
In squat, we have anterior tilt of pelvis, lateral rotation of femur and abduction. And when coming out of squat, we maintain abduction (knees apart)
So adductor are only working as stabilisers or antagonists. (not Gracilis though)
@@Bhosadilal The acetabulum and pubic ramus are both parts of the pelvic bone. That's how the adductors adduct the femur at the hip joint.
When the pelvis is tilted anteriorly and the hip is flexed as in the bottom of a squat, the adductors contribute to hip extension. So no, they are not only stabilizers.
Thank youtube Im able watch videos at double speed
It’s because Rip says so
No appreciably heavy squats are performed with the head looking straight down as shown in the video thumbnail.
I think he's looking at his taint.
I always had the idea that with that stance (turned out toes) you overwork your inner thighs, adductors and inner quads, but hardly stimulate the growth on the outer quads. Am I wrong?
Isn't ATG better then if you want to target more muscles?
Kevin Bacon owns a gym?
Nah
Squat toes out run like a duck.
I mean, what a dogmatic prescriptive video. You take a stance depending on your goals and structure.
Second 👌🏻
first✌️✌️✌️✌️✌️✌️
This isn’t 2007
I still am baffled by these videos of people BENDING OVER during a squat. It’s WRONG
Lol
Low bar squat makes you bend over considerably. It is not necessarily bad and upright squat is not necessarily safe. Important thing is to keep the spine neutral throughout and it ensures safety.