It's amazing to me, as someone who has a BS in kinesiology from 2002, how much the teaching of the squat has changed. Stacking the ribs over the pelvis was never something we were taught, we were so worried about our knees not going over our toes. Science is constantly evolving and changing as new and better techniques are learned. Keep an open mind and learn something new!
I learned the same in soccer, stretching for lunges, it never made sense to me as a child because I was flexible, but it was something we all knew and cared for.
Yeah years ago all squats tutorials were like "no knees over toes and careful no round back" Today hyper extension is more common than round back and knees over toes is encouraged...
I had coaches back in the day tell me to point my tailbone to the sky and flex my lower back..... 2 bulging discs later 😡 I wish I had this coaching when I was learning.
This is 🔥 Thank you for showing me what my personal trainer neglected to… 🙄 It blows my mind how, as a professional, you don’t instruct someone with this type of detail for their first time doing a dynamic movement like squats. Especially how over time, improper form can really mess you up. Starting to do my own research for proper movements and your channel has been stacking up saves on my list of videos to follow up on. Amazing explanation sir! You’re precise, to the point, and the added visuals help a ton. Thanks again!
Dr Horschig, You’re the real deal! Thanks for all your help and wisdom over all these years! Addressing the root causes and not the symptoms of issues has helped this OG Squat Bible holder stay healthy, strong, and moving!
I have been doing squats incorrectly for the past 6 months even though i took training from a Personal trainer. I have been experiencing back pain due to my form. Thanks for showing the correct way.
This is exactly what I needed to see. Today I did squats and my low back (l5-s1) has been aching all day long. While watching this vid I realized why it's hurting and I immediately practiced (without weight) in the break room at work pain free. I will definitely use this new "ribs over pelvis" technique (to me) on my next squatting session. Thx man.
Thank you so much for making these videos. Thought I was watching some good guys explain lifting (well they are good, but in a different way). Your anatomical and mechanical explanations, and even physical explanations are second to none. Thanks a bunch.
The problem with squatting like this is that we all must go down in weight and focus on the proper technique and only then progress up in weight again. Even though Micah is a strong guy, you could see he was out of his comfort zone following Aaron's strict guidance.
“Problem” every lifter I know has hurt themselves lifting weights… I’ve been following squat university’s tips and 0 pain 0 problems 6 months in. The safest form is the best form imo, allows you to keep lifting, keep practicing, keep getting stronger and not have to take months off due to injury.
What’s really a proper form for a long term goal without affecting your posture and injuries as you get older ? Is this just to squat for now that’s why your knees passing your toes are encouraged? Collapsing knees straining your patellar tendon and patellofemoral joint. So what’s the long term goal here for proper squat?
Love it. Covered every important step and got into detail with it. Got me off my chair practicing it as the video played. I won't be doing squats til later in the week but it's nice to get the cues ingrained so that it is all second-nature.
Squatting always made me nervous. Improper posture can wreck your back and knees. Thanks for sharing this. I need to lower the weight and focus on my posture and breathing. 🙏🏾🙏🏾
Would love a video on the difference between OHS and regular squatting. What to pay attention to when starting OHS training. I've been doing OHS for 10 years, but still feel like there's a lot to learn.
Very instructive sir. Just a couple of quick questions - 1) what should the progression of weights be for squats (not a professional but someone who wants to stay fit) 2)What are the advantages and disadvantages of different types of squats - Goblet squat vs Barbell front rack vs dumbell racked
Do a video on ACL injuries and why so many professional sports stars are getting them, even though they supposedly have the best physios around them and training. What can they do? Should they be squatting (properly) to strengthen them better?
Consider increasing your ankle mobility by stretching your ankles daily. Consider changing stances. There isn't one right way to squat, so consider your anatomy. If you're struggling to go deep, point your toe outwards, not everyone can or should squat with their toes pointing forward. Also before squatting make sure you do stretches to open your hips, so that it's less tense, restrictive and you have more mobility. These three tips should help.
I’d love a video on upper patellar knee pain. I’ve been to multiple physical therapists over years and even had knee surgery and haven’t been able to totally eliminate the pain. Would love some exercises for that
Can you walk through the do’s and don’t’s of spotting for a squat? I have enjoyed squats but ever since that influencer dying from a spinal injury, I have been spooked.
Excellent video! I am 6’8, 235lbs and in great shape, but squats are always a bit of a challenge for me. Could you make a video on how squat tips for taller people? Would love to see tall-focused content please 🥹!
No hip drive? I find that is where I get my power from and also takes pressure away from the knees. Totally agree with the importance of bracing and holding that inter abdominal pressure throughout.
Dr i was hoping you'd show what comes after breathing, the bracing action the stiffening the core part, since you said not to decrease the area by pulling belly in
I cannot really picture the "rips over pelvis" advice. If I just try to do the stance, I fail to pinpoint the position properly. I am constantly asking myself "is this right? Is this right?" but I never find an answer. :(
I do believe squats are the nr1 exercise for legs, especially deep squats. But many just cannot get it right, and should avoid it. And if the knees are too bad there is nothing to do about it.
Im picking up on two competing sets of instructions on and offline: 1) Stacking approach where you kind of "flatten" the spinal curve, and 2) The curvy spine approach where you leave the spine curve intact while squatting, while digging into heels and sending the butt way back. Which one is better?
Both are the same, the stacking approach doesn’t involve flattening the natural curve in your spine. He mentions in the video how overflexing (flattening) or overextending (curving) the spine are both non-optimal for force production in heavy lifts.
Nothing gets me itching more to get back to an exercise ive failed more than watching a video of yours and imagining myself crushing it. But my back is already fucking sore after deadlifting once and now I need like at least 10 days of recovery before feeling healed. If anything I need like 2-3 weeks with how consistently bad my back has being for years and only do the bar- But my strength and muscle will surely decrease by then!- and I’ll feel like a shell of a man actively preventing myself from getting a herniated disk from lifting. Oh the misery!
Q: what is trick to bracing and holding breath during a rep like that and also prevent hemorroids? I have been trying the bracing this way and feels like straining to tighen at full inhale and hold it during exertion...even with weights light for me. I was looking into hemorroids recently to help someone I know, and the info often stresses breathing during lifting rather than holding breath because the pressure that builds can cause hemorroids. It seems to me that is same pressure that is supposed to protect spine... or am I misunderstanding it? I surely would like to avoid hemorroids but need to protect my spine and lift for bone density... Thanks!
Those with prolapse and pelvic floor issues was told to not brace like that but to lift pelvic floor muscles upwards and belly button into spine before starting a squat and deadlift. So I will be keen to hear what his thoughts are on this
Aaron, I would love to see a video that discusses knee and lower leg movement and involvement during the squat and also the tracking of the hips while standing during the squat. i.e. should the lower leg not move at all until the hips are above parallel? Is the role of the quadriceps to keep the knee in place and not to move the knee back or let the knees take over the movement when squatting? Once the hips are above parallel should the hips go forward to meet/come into alignment with the knees? ( I think I've been doing the opposite once above parallel, I push my knees back to meet the hips instead of pushing my hips forward to align back up with the knees. Hope all of this makes sense.
Not really pain, but my low back feels uneasy, sore or tired (you'll probably call it that's pain). Happens when I go below parallel mostly. Not sure whats causing it, I've tried the exercise in the video and think I can drop hips low enough. I've also reviewed multiple times through video, very little to no buttwink, no round back, core braced, trying to force to open the hips as much as I can but probably not doing properly. Will try these kettlebell exercises
Going to need quite a but of practice to do it consistently on series although it already feels from the get go way more natural and flows so much better when doing it with the following form cues
Hello squat university. I am also reading your recent book nowdays. And i have a question: So keeping the knee/patella midline in line with the second toe while squating single leg is not possible without caving the knee inwards? and is even not right doing so in a double leg squat when you have a normal hip anatomy? And the reasons are: natural outwards rotation of the hip and the natural movements of the tibia while knee bending aktions(squating, stairs...etc)?? Can you please clarify. I really need your help here. Thank you!
I saw your "can" short video earlier. That helped this one make even more sense. The breath helps keep the trunk 'pressurized' from the inside, leading to greater stability. Nice.
I have a scissor stance from years of excess weight on my frame, and injured my low back and pelvis years ago. I've dropped 90 pounds over the last two years and have another 30 to go. I'm in the gym 4 days a week lifting. I also deal with a left shoulder injury from a rollover mva. I want to achieve better body alignment and strength. I'm 61 yr old. I've been in the gym on and off most of my life. Any suggestions?
![Get Rid of Butt Wink [Proper Squat Form Guide]](http://i.ytimg.com/vi/GuWxLb-iYlg/mqdefault.jpg)
![Get Rid of Butt Wink [Proper Squat Form Guide]](/img/tr.png)
He is so blessed to do something he loves dearly and so impctful💯
@@davesmith3023Jesus ain’t fuck wit me and it’s mutual 😤 but I’m squatting more than him anyway 🙌
@@NeutralMjolkHotel well he is a coach, not a powerlifter lol
It's amazing to me, as someone who has a BS in kinesiology from 2002, how much the teaching of the squat has changed. Stacking the ribs over the pelvis was never something we were taught, we were so worried about our knees not going over our toes. Science is constantly evolving and changing as new and better techniques are learned. Keep an open mind and learn something new!
I agree. Lunges have adapted as well. I've been in health & fitness for 32 years, so I absolutely agree! Great information, yes.
@@tlh7490 How have lunges changed?
I learned the same in soccer, stretching for lunges, it never made sense to me as a child because I was flexible, but it was something we all knew and cared for.
Yeah years ago all squats tutorials were like "no knees over toes and careful no round back"
Today hyper extension is more common than round back and knees over toes is encouraged...
I had coaches back in the day tell me to point my tailbone to the sky and flex my lower back..... 2 bulging discs later 😡 I wish I had this coaching when I was learning.
This is 🔥
Thank you for showing me what my personal trainer neglected to… 🙄
It blows my mind how, as a professional, you don’t instruct someone with this type of detail for their first time doing a dynamic movement like squats.
Especially how over time, improper form can really mess you up.
Starting to do my own research for proper movements and your channel has been stacking up saves on my list of videos to follow up on.
Amazing explanation sir! You’re precise, to the point, and the added visuals help a ton.
Thanks again!
Same here. I had personal trainers in the past that didn’t teach me about these basics.
It takes $600 and taking a 1 time test to be a personal trainer. They’re not kinesiologist.
Since 2/3 Americans is fat, they listen to anyone who is fit.
@@reallifesupermannThey should, as basics, know how to perform a squat!
Dr Horschig,
You’re the real deal! Thanks for all your help and wisdom over all these years! Addressing the root causes and not the symptoms of issues has helped this OG Squat Bible holder stay healthy, strong, and moving!
I have been doing squats incorrectly for the past 6 months even though i took training from a Personal trainer. I have been experiencing back pain due to my form. Thanks for showing the correct way.
Damn come here for the same reason. Back pain
This is exactly what I needed to see. Today I did squats and my low back (l5-s1) has been aching all day long. While watching this vid I realized why it's hurting and I immediately practiced (without weight) in the break room at work pain free. I will definitely use this new "ribs over pelvis" technique (to me) on my next squatting session. Thx man.
YESSSS! Great amount of detail on how to brace your core!!!
the best squat teacher in the world, thank you so much
This is definitely the best squat lessen for lower back pain-free training. Thank you, Dr.
This video literally changed my squat in seconds. Thanks!
As someone just learning to squat heavy this is absolutely invaluable. Thank you so much!
Thanks for making this world a better place. Because a life without back pain makes me enjoy this world way more!
incredibly helpful and underrated video. most of these tips you just won't find on another channel.
One video for Equipped Powerlifters .... It's much needed 💯
Thank you so much for making these videos. Thought I was watching some good guys explain lifting (well they are good, but in a different way). Your anatomical and mechanical explanations, and even physical explanations are second to none. Thanks a bunch.
He’s got so much knowledge about this movement.
The problem with squatting like this is that we all must go down in weight and focus on the proper technique and only then progress up in weight again. Even though Micah is a strong guy, you could see he was out of his comfort zone following Aaron's strict guidance.
“Problem” every lifter I know has hurt themselves lifting weights… I’ve been following squat university’s tips and 0 pain 0 problems 6 months in. The safest form is the best form imo, allows you to keep lifting, keep practicing, keep getting stronger and not have to take months off due to injury.
Okay, and? Would you rather hurt yourself and never be able to squat again?
What’s really a proper form for a long term goal without affecting your posture and injuries as you get older ? Is this just to squat for now that’s why your knees passing your toes are encouraged? Collapsing knees straining your patellar tendon and patellofemoral joint. So what’s the long term goal here for proper squat?
It’s easier like this pendeja.
Love it. Covered every important step and got into detail with it. Got me off my chair practicing it as the video played. I won't be doing squats til later in the week but it's nice to get the cues ingrained so that it is all second-nature.
Squatting always made me nervous. Improper posture can wreck your back and knees. Thanks for sharing this. I need to lower the weight and focus on my posture and breathing. 🙏🏾🙏🏾
Would love a video on the difference between OHS and regular squatting. What to pay attention to when starting OHS training. I've been doing OHS for 10 years, but still feel like there's a lot to learn.
If the goal is to defeat Smurf’s Papa John, what’s the point of that or this.
What is OHS sir?
Overhead squat@@tiagoperon2799
Overhead squat
Thank you Micah💜🥰💪🏾!
So helpful as always! Thank you.
You are a real life hero!
One word - OUTSTANDING ❤ Love from India
As always, top notch quality! Thank you for your excellent content! I will work on implementing all you said next time I squat 🙌
Very instructive sir. Just a couple of quick questions - 1) what should the progression of weights be for squats (not a professional but someone who wants to stay fit) 2)What are the advantages and disadvantages of different types of squats - Goblet squat vs Barbell front rack vs dumbell racked
Please dont put any music in the background. Its very disturbing.
Thanks fr the video btw
Thanks for your feedback, I'll see what I can do for not making that so distracting next video.
@@SquatUniversityIt's no thaaat distracting, it's just a little loud. Great video tough, just what I was searching for
Thank you so much. Now I can squat without fear of injury.
should his feet be pointed slightly more outward at 4:23?
This is exactly what I've been needing!
You're the man! Would you consider doing a video showing how to bench press properly as well?
Amazing tips!!! I can really tell the difference when I implement them!!!!
Do a video on ACL injuries and why so many professional sports stars are getting them, even though they supposedly have the best physios around them and training. What can they do? Should they be squatting (properly) to strengthen them better?
Thank you!! 🙏 Stacking ribs on top of hips is a super helpful cue! 💪
I am still learning how to squat properly. I can't seem to squat very low
Consider increasing your ankle mobility by stretching your ankles daily. Consider changing stances. There isn't one right way to squat, so consider your anatomy. If you're struggling to go deep, point your toe outwards, not everyone can or should squat with their toes pointing forward. Also before squatting make sure you do stretches to open your hips, so that it's less tense, restrictive and you have more mobility. These three tips should help.
Great!!! Important details which many trainers do not mention.
Very helpful, especially the added detail on breathing.
Great content as always !
Thank you
@@SquatUniversity squat with your hands behind your back as at ease position. Any thought???
I’d love a video on upper patellar knee pain. I’ve been to multiple physical therapists over years and even had knee surgery and haven’t been able to totally eliminate the pain. Would love some exercises for that
God bless you brotha.
Sir, You are awesome.
You're too kind. Thanks for watching the video!
Can you walk through the do’s and don’t’s of spotting for a squat? I have enjoyed squats but ever since that influencer dying from a spinal injury, I have been spooked.
i watched this like4 times and i still don't understand the ribs down thing at 1:00
I think it's squeezing your butt and stomach
My God. This was so informative and concise.
Excellent video! I am 6’8, 235lbs and in great shape, but squats are always a bit of a challenge for me. Could you make a video on how squat tips for taller people? Would love to see tall-focused content please 🥹!
Zack Telander is about as tall as you're going to get doing ATG squats. ruclips.net/video/MSA_paRoyR4/видео.html
Samee
Watching from Kenya
Goated content as per usual. Keep up the amazing content!
No hip drive? I find that is where I get my power from and also takes pressure away from the knees. Totally agree with the importance of bracing and holding that inter abdominal pressure throughout.
Why shouldn't you turn feet more? Wouldn't the alignment of patella and second toe be better?
This↑
Dr i was hoping you'd show what comes after breathing, the bracing action the stiffening the core part, since you said not to decrease the area by pulling belly in
Never knew how to squat properly for over 10 years. The lumbar spine never felt quite right, now after all this time, able to squat.
Tutorial with the guy who has long femur to torso would be nice.
Agreed 100%. Or someone with a retroverted hip socket.
Watch Coach Zack Telander. He is a 6’4 weightlifter and squats full depth.
Nothing would change besides the joint angles at the bottom position. Advice given in this video still applies
@@jesseg_93 i saw his video
@@user26344 I now it still apply, still i would like to see his view on this.
The X ray video at 05:08 contradicts everything said at the beginning of the video :-(😢
Bcz of him I just lifted 170kg in deadlift
I cannot really picture the "rips over pelvis" advice. If I just try to do the stance, I fail to pinpoint the position properly. I am constantly asking myself "is this right? Is this right?" but I never find an answer. :(
I would love a more detailed explanation of “bracing.” What exactly is being done after that inhale that laterally expands the lower ribs? Thank you.
God bless you guys
This is fantastic information, I will incorporate it into my squatting technique
Thanks, man ♥️
I do believe squats are the nr1 exercise for legs, especially deep squats. But many just cannot get it right, and should avoid it.
And if the knees are too bad there is nothing to do about it.
Awesome video!!
Im picking up on two competing sets of instructions on and offline: 1) Stacking approach where you kind of "flatten" the spinal curve, and 2) The curvy spine approach where you leave the spine curve intact while squatting, while digging into heels and sending the butt way back.
Which one is better?
Both are the same, the stacking approach doesn’t involve flattening the natural curve in your spine. He mentions in the video how overflexing (flattening) or overextending (curving) the spine are both non-optimal for force production in heavy lifts.
Excellent narration
The better movement is not ribs down (which was disastrous for me), but ribs close together, shoulders and tailbone up, and chin/face up.
Nothing gets me itching more to get back to an exercise ive failed more than watching a video of yours and imagining myself crushing it. But my back is already fucking sore after deadlifting once and now I need like at least 10 days of recovery before feeling healed. If anything I need like 2-3 weeks with how consistently bad my back has being for years and only do the bar- But my strength and muscle will surely decrease by then!- and I’ll feel like a shell of a man actively preventing myself from getting a herniated disk from lifting. Oh the misery!
Q: what is trick to bracing and holding breath during a rep like that and also prevent hemorroids? I have been trying the bracing this way and feels like straining to tighen at full inhale and hold it during exertion...even with weights light for me.
I was looking into hemorroids recently to help someone I know, and the info often stresses breathing during lifting rather than holding breath because the pressure that builds can cause hemorroids. It seems to me that is same pressure that is supposed to protect spine... or am I misunderstanding it?
I surely would like to avoid hemorroids but need to protect my spine and lift for bone density...
Thanks!
Those with prolapse and pelvic floor issues was told to not brace like that but to lift pelvic floor muscles upwards and belly button into spine before starting a squat and deadlift. So I will be keen to hear what his thoughts are on this
I would love to hear about this too!
thank you!!! this comes in time ;D
I have slight compression on my L4/L5/S1/S2 causing a continuous uncomfortable pain.
Advise exercise to get rid of it and strengthen my back muscles
Thank you for the super nice explanation. 😮
Beyond helpful 🙏
God Bless ✝️❤️Thank you
Aaron, I would love to see a video that discusses knee and lower leg movement and involvement during the squat and also the tracking of the hips while standing during the squat. i.e. should the lower leg not move at all until the hips are above parallel? Is the role of the quadriceps to keep the knee in place and not to move the knee back or let the knees take over the movement when squatting? Once the hips are above parallel should the hips go forward to meet/come into alignment with the knees? ( I think I've been doing the opposite once above parallel, I push my knees back to meet the hips instead of pushing my hips forward to align back up with the knees. Hope all of this makes sense.
4:42 there is a graphic that is perfect for proper foot positioning in Jiu jitsu as well ❤❤❤
Awesome video as always. So helpful
Not really pain, but my low back feels uneasy, sore or tired (you'll probably call it that's pain). Happens when I go below parallel mostly. Not sure whats causing it, I've tried the exercise in the video and think I can drop hips low enough. I've also reviewed multiple times through video, very little to no buttwink, no round back, core braced, trying to force to open the hips as much as I can but probably not doing properly. Will try these kettlebell exercises
Love it. Even if someone has "flat", pronated feet, you can generate arch support via tibial external rotation and sub talar inversion
Please, teach us how to fix neck posture!!
It's also important to have a very wobbly squat rack.
Thank you 🙏🔥
Great video! Could you please do the same for front squats?
This was excellent. Thank you!
Thank You!
How does this compare to Ben Patrick's knees over toes ideas are they compatible or disagree?
Thank you!! Best explanation!
Going to need quite a but of practice to do it consistently on series although it already feels from the get go way more natural and flows so much better when doing it with the following form cues
Thank you for the video ,Well detailed 💪 💪
Thank you for this video
Sir please make video for disc bulge...proper rehabilitation program 🙏
Instant saved
Any chance of a video on proper form using the low position on a trap bar. Thanks
Thank you ✊️
beautiful.
Thanks for the knowledge.
One doubt is, does holding the breath affects heart health negatively?.
Hello squat university. I am also reading your recent book nowdays. And i have a question:
So keeping the knee/patella midline in line with the second toe while squating single leg is not possible without caving the knee inwards? and is even not right doing so in a double leg squat when you have a normal hip anatomy?
And the reasons are: natural outwards rotation of the hip and the natural movements of the tibia while knee bending aktions(squating, stairs...etc)??
Can you please clarify. I really need your help here.
Thank you!
THANK YOU!!
I saw your "can" short video earlier. That helped this one make even more sense. The breath helps keep the trunk 'pressurized' from the inside, leading to greater stability. Nice.
6:51 - Make sure to follow these 3 simple steps in short
I have a scissor stance from years of excess weight on my frame, and injured my low back and pelvis years ago. I've dropped 90 pounds over the last two years and have another 30 to go. I'm in the gym 4 days a week lifting. I also deal with a left shoulder injury from a rollover mva. I want to achieve better body alignment and strength. I'm 61 yr old. I've been in the gym on and off most of my life. Any suggestions?
If we have to brace our core during squats, does it mean we have to hold our breathe throughout the set?
Very helpful, thank you very much 😊