How to Fix the 'Good Morning' Squat Fault |
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- Опубликовано: 3 июл 2024
- In this episode, Dr. Aaron Horschig shows you how to fix the 'good morning' or 'stripper' squat fault where the hips rise excessively fast on the ascent.
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Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. He works with such athletes as international soccer players, MLB and NFL athletes, national-level Olympic weightlifters, and youth athletes.
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This is me under heavier loads, I will definitely be trying the 1.5 squats hope this will help me too..Thanks for posting!
You're welcome!
Hi Lady lifter. How did it go? Did you try the 1.5 squats? I have the same issue and wondering about the results it produced in others. Feedback would be much appreciate it. Stay strong 💪🦵
Yep, i do the same thing when i get near my max. Im aware of it and i try to control it but i just cant do it. I will try the 1.5 squats as well!
Wizard. I've been struggling with this for years and years. Now I at least can understand and have a decent variant to focus on
Great explanation. Your description of the Lombard paradox was an aha moment for me. Hoping this will fix my good morning tendency.
Glad you liked it! And yes when I first learned of that it was the same for me!
it was useless filler and jibber jabber ;) the only important thing from this vid is "chest up"
@@duzypokoj1151 yup
Thank you Dr. Horschig. I have been looking everywhere to find the answer to my hamstring pain while squatting. I think this is it!
Wow! This guy continues to amaze.
Thank You Sir. Each video is better than the last!
Thank you!
Love this video, thanks for the tips. Since the very beginning of my lifting career squatting has always been my best lift but I notice when it starts to get really heavy or i begin to get fatigued, the more my hips shoot back and i turn it into a goodmorning. I fixed this issue/made it better when I realized what I was doing. However, I was sick for two weeks, come back into the gym and have had 4 squat sessions and they've all just felt awful. Unbalanced, weak, and the bar movement just felt awful. I was used to working up to 3 sets of 365x5 and was having issues with 345x3. I know its just a speedbump but it's very demotivating. Thanks for these tips, hopefully by just dropping the weight down and really focusing on balance, and keeping my chest up will help.
You're so welcome! And I totally understand how you feel - definitely been there before! Keep working hard and things will get better!
Thank you for clarifying the concept!!
you're welcome! I'm glad you enjoyed the show!
I notice brett gibbs also has a good morning low bar squat during heavy attempts and he's the top 83 kg lifter now.
Great thanks a lot. What i have been waiting for !!
You're welcome!
Did a pr where i had this exact problem. Thank you for the help!!
i thought this problem caused by my weak cores, but this video really enlighten me, thanks for making this video.
I've got that issue, I find it more of a core problem with me, if my core is nice and tight and activated, my squats are awesome, but if I feel just a little bit soft and sloppy my torso starts leaning forward.
Yup, staying tight for everything is key.
awesome video. Keep up the good work.
Thank you!
You are the best. Thank you so much, keep it going
Thank you for the support!
This guy’s channel is insane, every squat issue I’ve ever had and he’s got a great video for it.
Great info! You are great! Thx
It is great video. You put so much effort into explaining very complex issue into very "eatable" way, which is possible to understand for a person, who is not a physiotherapy. I imagine that preparing this material is very difficult and time consuming.
Another awesome video Aaron, always look forward to watching your videos. The "good morning squat" is a default pattern for me during the last couple of reps in a set. I've been incorporating some weighted step ups to increase my quad strength but I found your take, that it's a coordination/Kinesiology problem, useful.
I've been using the cue of pulling myself down on the eccentric and trying to use my glutes in the hole to drive my hips more horizontally towards my feet instead of vertically up.
I've been using a long paused squats for bracing practice and I'll definitely use your 1.5 rep drill to help activate my quads for a synchronized hip and back angle in the ascent.Would hip flexor strength have any part to play in a "good morning squat"? Do you think squat depth plays a role here? In your squat, you achieve a deep squat depth with your glutes on your calves. Say in a higher depth squat where the horizontal displacement between the hips and the knees is greater, would this mean that more force is required, in this position, to stand vertically up out of the hole?
Thanks for the awesome content!!
Good questions! So the hip flexors do play a role but I believe it's more for the sake of aiding in core stability than in producing force to help with the ascension of the squat. As far as your other question, the position the squat is turned around definitely plays a part in how much strength is needed to ascend. Here's the thing though, even if there is more torque placed on one joint during this part, the body will help redistribute force from one joint to the other to over come this increased external torque. Depth also increases activation of different muscles. For example, the quads are increased in activation up to about 90 degrees of flexion, where as the glutes will continue to rise in activation the deeper you squat. So basically even if there is more force on one joint, the body will still work in the same way.
Another 🔥 video.
This is a wonderful video, very well explained thank you very much
Thanks Angie!
Brilliant...
Actively trying to not allow your hamstrings to extend, flexing or pushing your knees forward with your hamstrings is a cue i used to instantly fix this. Was not a strength issue at all. This isn’t a cue drive home really hard because the hamstrings are not a prime mover but to pick it up quick tempo squats really helped.
Thank you Dr. Horschig! Awesome explanation and content.
You're very welcome Cesar! Glad you liked the video!
Thank you for the advice! Recently hurt my lower back due to this exact issue on my heaviest squat( 235lbs ). Recovering now. Time to reprogram my self at a lower weight. Thanks. Oh, you have a new subscriber now. 😊
Great video as always! Do you think you could make a video about preventing hyper extension of the back when low bar squatting?
Sure! I'll see what I can do!
What would be a more efficient way to fix the good morning squat in general, dropping the weight or 1 1/2 squats? And how heavy do you go up to for the pause squats?
Thank you
You're welcome!
Could you do a redone video on the low bar squat? Would help so much
Sure!
I thought it was interesting most people thought it was a fault in their quads... I always thought it was my lower back so I’d constantly work it then come back in a week and try to pr only to fail again
People who good morning squat tend to have strong backs. Their body is just defaulting to what's strongest
My squat makes my lower back sore. I’m sure it’s cause of the poor form, I’m not sure how to fix my “good morning” squat.
Can y'all do a series of videos that show a detailed workout for certain parts of the legs? For example: "how to strengthen knees" or "how to strengthen hips". I seem to have weak hips and knees and I'd like to strengthen them so I can squat more.
I'll see what I can do
Squat University ok thanks that would help out a ton!!!
A lot of answers are in his excellent book "The squat bible", which I strongly recommend to everyone invested in squat training.
I have an excessive forward-lean on the descent (even with just the barbbell on my back) not the ascent. Would these methods fix that or is this I shouldn't worry about?!
I've got a problem with banana back (hyperlordosis) durning a squat. My upper body is too horizontal. I dont know but im sure im lack of dorsiflexion mobility and my knees and ankles don't make space for hips? When i'll take small plates under my feet its almost ok
Dude, how much do you lift?
Probably underlying causes instead of fatigue though, my case seems to be ankle mobility which makes me lean forward which makes the squat sub optimal anyway, which would exacerbate this issue
Thank you soooo much!! I am currently working on this problem. For me verbal cues like "chest up" or "drive your knees out" don"t help at all, because then i overextend my spine or push my knees out without changing the rest of my posture (i'm quite flexible)
oh my goodness thank you so much for this!!! made the world of a difference holy shit balls
My bar is going forward during the downward portion of the squat. How do I fix that?
Well... that might explain why my back hurts
This could definitely be a reason.
Hi Aaron , what's your opinion on ATG Vs below parallel? Thanks
Correct me if im wrong, but isn't the break supposed to originate at the knee not the hip?
Where can I ask question for the asksquatyoushow with new topics?
In any comment section! Use the #AskSquatU
i cant even do a bodyweight squat normally but i can squat 4 plates like this wtf
I'm sorry hows that even possible.
It's because you have strong hip drive. This happens with some lifters. Look at Norton's squat, he basically does a good morning.
What about torso rotation during the Squat? Could you do a video on this topic?
I'll see what I can do!
Squat University Thanks, man. I'll be waiting for it
Focus on keeping your body straight. Not everything needs an in depth explanation
make video on how to low bar squats properly
I'll see what I can do
Starting strength model, Google it
Does this apply to belt machine squats?
I think people worry too much about having a perfect looking squat and don't have into account things like body proportions and asymmetries. Some people are just gonna have a good morning squat and that doesn't mean they're doing anything wrong. Look at Clarence Kennedy. In the ascent, he strongly drives his hips back and his shins are almost vertical, having a good degree of a good morning squat. He pause squats 300 kg, though. Maybe he's doing things right.
Yes there will be different squat techniques and variability due to anatomy - but there's a big difference between a different torso angle and a good morning fault. The fault describes the actual off balance squat. You can have a very forward torso angle and still be balanced (Layne Norton for example). I would not include Clarence at all in this category. I have used his videos many times as examples, and while he shows a powerful hip drive, his bar path still stays very balanced so it is far from a 'good morning' fault.
Clearnce has previous injury he does a weard technique
Clarence does NOT have a good morning squat lol. Most people cannot squat heavy weights and get much stronger if you have this fault.
is it bad to squat like that ?
i imitated clarence kennedy squat and now i do it exactly like him
could this have anything to do with bar grip?
I have that problem but not with squat, it's the deadlift
Chest up makes me hyperextend lower back. Squat thrashes lumbar for days.
Try and pull your elbows under the bar, while you flex your glutes, instead of hyperextending your back. This will make your back feel more solid. If you have a hard time flexing your glutes do a few glute extensions before you squat.
Mula banda and brace while breathing, then keep the chest and hips as moving synchronized/relatively-referentially-static.
chest up breaks the abs up since the spine becomes segmented. horrible direction to give and makes effective bracing impossible
My cues are tuck chin,squeeze upper back,pull the bar down to my traps, brace tight , squeeze glutes and grab the floor very hard with my feet. When I squat up, squeeze my glutes and use upper back. It is just the reverse of squatting down, so "chest up" is not a good cue. No one will think "chest up" when they squat down.
In the demonstration the bar was not in line with the mid foot as it should be .it was more over the heels
What if your poor squatting technique is down to having poor posture like having a flat upper back, rounded shoulders with and anterior pelvic tilt?
How much do you think a stripper squat takes off your max? Currently trying to fix my issue.
What is the name intro song? Thanks sport matters
He went from teacher to daddy with that beard 😏 Great content by the way!
I lot fix "good morning" squats with hack squat maschine. This exercise teach me, how to get chest up.
Could this incorrect form also cause abductor pain
Lydia Valentin
Is it true that people with longer femurs will require some amount of leaning over (which may then cause this phenomenon) to keep the bar path over the mid foot?
So it's all technique and not any muscle deficiency? I mean what if you're like this from the very first set of your working weight sets(5x5 say) should you just drop the weight? Ive always had a really weak squat(relative to deadliftm squat max low bar 135kg, dl max 215kg) and suffer from butt wink aswell as good morning squats. Can this be related to weak glutes/hamstrings? Thanks.
Go to Matt Wennings video library. Awesome info there. Try getting your glutes, lumbars,back and hams stronger with hypers, good mornings, RDL and SLD. You should notice yourself get stronger once you bring these up. Pause squats help too.
Hey great videos. I shift my weight forward on my toes when going up from squat. Can you help with this? :+) Is this the same wrong mechanics of this video?
Anchor weight on your heels, press as much weight through the toes as you can, and maintain that relative weight distribution in the foot throughout the squat.
What Roberto said, and to add, Bill Starr always taught to grip the floor with your whole foot, which helps with tension and balance. Like an
Eagle gripping a branch with it's talons. The majority of weight on heels, more yet balanced between midfoot and toes. He used this cue for most all exercises: Good mornings, squats, press, curls,rows while standing, as well as lying or seated for benching, etc...to become one with the bench for stability. Just my . 35 worth from an ordinary average enthusiast 😎.
Do some calf raises !
I think I got coordination problem that you talked about. I got strong legs and weak back so not that problem
I find many issues like this aren't pure strength issues but rather coordination problems. Its a timing issue basically. Hope these tips can help!
@@SquatUniversity turned out it was just fatigue going into the training session that caused me to good morning. I'm good now XD
Video starts at 0:46
Video ends at 7:26
2:42 you are breaking your hips before the knees do, whereas both should break at the same time
Breaking with your hips first puts a little less stress on the knees, its okay
@@watachinao5045 Olympic weightlifters do otherwise
@@pritamghosh4643 cant generalize
This only happens to me on pause squats any ideas? I’m 6ft 1 long femurs for my height
Try low bar.
You’re probably losing tightness in the bottom
@@NeuronActivation tried low bar much better thanks
feet a bit wider and toes a bit further apart and you re good to go
Are you familiar with the starting strength squat ? It is a low bar variation that teaches the hip drive out of the BTM . Is this not an efficient squat(
If you consistently do good morning squats, focus on not extending the knees too early. STAY IN YOUR HIPS, and dont allow the knees to Come too far forward. Push your knees Out, in line with your toes.
Jesus Layne Norton needs to watch this
@John Donovan and his powerlifting career ended because of that
Oh yeah?
In simple terms....lower the weight, and practice proper form lol
can’t even do it without weight🙂
Squatting 60kg forever with perfect form. lol
@@jotr.9786 Lol do more reps and accessories for your core/low back and it should go up. My squat was stuck until I started doing sets of 20 as a finisher.
btw squat is so fucking much more complicated compared to deadlift
Is RIP sqaut is safer
I wonder also
yes. But remember that high bar is superior for general strength.
@@nytroxnikko1532 Is it though? On low bar you use more muscle mass to push more weight.
TLDR think *keep your chest up*
Easier solution is to sit less during the during the day. It's pretty well known that the quads tighten when you sit and hamstrings/low back are lengthened along with weakened inactive glutes.
Don't expect to be an exceptional athlete or weightlifter if you spend your day in an office.
@Jon M ... that’s actually not an "easier" fix for those individuals that actual have to sit during the day. Are the office workers suppose to just stand throughout their day? Dropping the barbell weight to a weight where the individual can squat with proper form and build their way back up would be an "easier solution" or better solution.
I had a sit down job. I had to work my lower back, hamstrings. and glutes more than I worked my quads to keep some balance. I did lot of reverse planks between two benches or whatever I could use.
You can certainly lighten the weight, but don't expect anything special. There's a reason why professional weightlifters and athletes train 2-3 times a day, activity & stability.
My posture is much better when I stand throughout the day. My core is more stable because it's working more. There's less tendency to lean forward because of tight abdominals and quads whether doing squats or just walking.
I have a standing desk at home. Some offices have them too.
@@jonmolina948 ... edit: On the flip side, how would you correct someone’s squat form who has a standing 8 hour office position? Lowering the weight and working on form and technique, right?
I’m simply saying that for those who must be seated, such as truck drivers, any office workers, laboratory technician, that must be seated because the company does not allow standing desks. In such cases, resetting the weight to a more manageable load and working one's way back up where one is able to get their hips and shoulders to rise as one is a more feasible "solution."
If an 8-hour seated office worker can do air squats, or a barbell with 25lb/45lb plates on either side (100lbs/135lbs) with perfect form, that means their motor pattern for a quality squat is there. But if they were to load up 185lbs/225lbs and their form starts to break, that simply means the load was too heavy. Drop the weight to 155lb, and then maintain their "perfect" form for reps, isn’t that a good indicator that dropping the load and working their way back up to 185/225 would be best if their work environment does not allow standing?
The same goes with any other exercise, if someone’s deadlift form goes bonkers on 405lb, but the same person is able to properly deadlift 315lb, the wise thing to do would be to lessen the load and work on getting his/her strength up for a period of time until they approach 405lb again.
Similar to athlete where a coach might tweak their mechanics (form) and they are able to hit a PR.
@@strawberryyogurt0 Everything you said is fine. Just bear in mind when you go hit the gym and do squats and then go sit down for an extended period of time, your hip flexors , your quads, and your abdominals are going to get more tighter because of the position they are put in, in addition to the delayed onset muscle soreness. It's additional work in the gym trying to stretch/loosen those muscles and to keep those opposing muscles tight and active.
When you get older, it's especially important to figure everything out with how your job and lifestyle has affected you physically. I'm not saying standing all day for years is great, you need to sit down every once in a while to relieve compression on the spine and give the legs a rest. But it's more in line with what a squat is, which is downward force while you squat down and stand up. When you sit in a chair, you're a assisted and the posterior muscles important for stabilizing the squat are not working. And when you do any exercise in a chair, it immediately becomes an open chain exercise, which is not what the squat is.
You can mention Tom Platz, who worked for a long time time in an office as a corporate recruiter. He was beyond exceptional with squatting. He did a lot of stretching and mostly used high reps but was squatting around 300kg below parallel. His form was mostly straight down, very upright, and very quad dominant. But he always active from an early age, & still gives seminars. It's hard to say if it affected him at all because light weight for him was 405 lbs for about 30 reps or more, which is what he often did.
TL;DR: the weight is too heavy
Load the bar up to your 90% or more then show the technique brah, everyone has good form when they squat 30% of they'r max. I have never seen anyone showing how to fix your squat properly.
Mario Josipović that's like telling your weightlifting coach "yeah man, show me your 95% snatch before trying to teach me technique, anybody has good technique with just the bar".
.
stripper squats LOL
thank you s232xs2s2s2s2s2
What about keeping the back straight, first...
Can you explain a little more what you mean?
Someone should show the fake mercenary this video
I better go tell Clarence Kennedy that his squat is shit!
You lost a ton of gains stiffmister
Lol terrible
What a load of rubbish. Read Starting Strength
James Buckley lmfao good joke man
I have the issue where my squat vertical line is always at the front of my foot from descent to ascending. How can I fix that? Thanks!