The 4 Biggest BACK SQUAT Mistakes!
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- Опубликовано: 29 июн 2024
- www.sikastrength.com/product/...
Today we talk about how people might want to start looking at their squats, we talk about wide foot positions, we take a look at how many people's feet are too wide in the set up. We also go through and explain why your highbar might have the bar sitting too high, and why your elbows falling forward might be causing you to fall forward too!
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A video like this for the deadlift would also be nice!
Seconded, and including the differences for RDLs
Yes deadlift video and RDL video sound awesome. This video was great
I agree! There's a lot of power lifters that round the upper mid back and say that it's good.. I'd like to learn more about it
@@Izzy.phenom Their video "How PEDs Let You 'Get Away' With Technical Faults
" kinda talks about this. They mostly talk about it for weightlifting but I think they mention powerlifting at some point as well.
We'll definitely do one on the deadlift!
Do one for overhead strict press
Yes please. OHP.
The same type of video on front squats Would be great I think. 👍
We'll definitely get to one on the front squat but check out the front squats for tall people in the mean time!
@@sikastrength definitely! Awesome content as always guys. 🙌
Phenomenal video lads. A few months ago I was doing 4/4 mistakes, and have since personally addressed 2, but you just revealed 2 more mistakes to fix. Love it, glory to the people's Republic of Sikastan
That's great to hear Simba!
You’s and Ivan are my favorite youtube channels, keep it up the stuff keeps getting better and better
the demonstrations are extremely helpful.
Same type of video for strict press would be dope
This was super helpful guys-esp explaining the why using the mechanics really helped me with thinking about what to look out for. The stance width confused me though-I have super long orangutan legs and arms and find wide stance toes out me the best mobility (narrow stance makes me feel like I’ll tip over?). Def would appreciate more content like this 👍
Putting in time stamps for videos like this really helps with retention!
Amazing- would love regular videos like this for other lifts as well- front squat especially
we'll be doing these on other lifts but check out our video on Front Squats for tall people in the mean time!
Great video, lads! Would love to see one of these on clean technique👍
I'd be lying if I said I didnt immediately look at all of my recent squatting videos after watching this. Thanks guys :)
It's all a learning process!
This may sound a bit snarky but as someone who's had lots of issues with (sort of) mistake no. 1: I _really_ disagree with the cue of heavily driving the knees forward. Imo it only really works if you're super well built for the movement like Eoin. What can easily happen if you over emphasize the knee travel otherwise is - your knees move forward and you stay upright, and then you suddenly hit a wall of dorsiflexion limitation, and then the rest of the descent is all hips, leading to a bar path that tracks backwards towards the heels in the deepest position. This will make a long-femured athlete either lose their balance backwards, or resort to _more_ torso lean on the way up to maintain their balance. Instead, focusing on the hips and keeping your head in the same plane in space while descending will put your knees right where they need to be, leading to a smooth descent where you're not losing balance nor needlessly fatiguing the quads early in the movement.
I didn’t here they advocate for the cue heavily driving the knees forward. Please time stamp it.
I thought they said to break at the hip and knee simultaneously and avoid putting too much tension on the knee as they will shoot back on the way up.
They did say this applies to the high bar squat. The hip cue you have is more applicable to the low bar squat.
@@huydang813 literally their first cue. 1:50.
And no, the hip cue works just as well if not better for high bar in my experience.
@@radreynolds8978 I think depends on the individual but I always find the cue break at the hip and knee simultaneously works best for me. I squat high bar.
I used to squat wide and toes out, once I got lifting shoes my squat became narrower and toes forward feels much better too
Wow I wish you guys were around in the 70s and 80s .
But still good to know these things . I like the way you work together in such a cheerful way.
Squats are crazy. Being told “tempo and positions are looking good” took a lot of work for me!
Algo.
Tried out almost all four tips and instantly felt stronger. It was crazy honestly. Thank you lads
That's fantastic!
Just ran RTA for the 3rd time. 5kg pb. Was hoping for more but now this video has me thinking I need to narrow my stance. Every days a school day....
Funny how universal this is. Just recently I had to do the same technique correction in judo throws. Keeping back up long enough while you go down into a squat so you have the power to straighten your knees, so you don't have to throw by pulling with your arms. I finally figured it out, like how if you're already bent, you fall forwards if you straighten your knees. And you also pull the opponent too far forward so you need to pull hard to get them over. Good high bar squats deep is really beneficial for judo as well, developing the mobility if you don't have it already, and practicing it with weight.
One thing that causes me problems with common instruction to any exercise or action is "shoulder width stance". Seems like a lot of people mean different things with that. Some people seem to think you have the outside edge of the foot at the shoulder joint position, some seem to think it's like the edge of the deltoid on your inside edge of the food. A lot of width variation depending on who's speaking, demonstrating and in what action. I for one seem to have somewhat narrow shoulders (not too impressive looking even when a bit trained). I tried squatting with a stance bit on the narrower side for a change and it was horrible in all ways for joint ranges and force production. But I certainly recognize a too wide position for myself as well when it's just not natural. And it's not that far from the most comfortable stance with maybe the center of the foot under the shoulder joint where I don't get ankle pain, but shooting back for compensation and can push the knees out. I have pretty good ankle mobility, but it's not even on both sides and the pain on one side plays into it. Funnily enough I've tried to work it for a couple of years and it has turned from blocking into pain. I assume it's a case of try and learn for everybody? I seem to have a femur bit on the longer side, not comical or anything, but does that play into preferring slightly wider stance (to me it still looks like a weightlifter squat). Interestingly the bar position you propose was where I ended naturally, was the most comfortable and produced a smoother squat as well.
Thanks for the content, even the old content.
Videos like this for the pull in the snatch and clean would be amazing.
This video is gold
Very useful video!
Clean pulls!!!
right on point 🎯
So what do we do about these mobility issues for wide squats 😭
love the channel and your wooden racks, could you please give us a review of them? or even a diy tutorial, they are beautiful!
Hey Lads, loving the content.
Was wondering if you guys could do a video on how to address excess mobility (instability) in the shoulders for the snatch, and how to find the correct balance between having enough shoulder/thoracic flexibility to enter the correct positions but enough stability to maintain those positions under high load.
As athletes and coaches we always hear that we should stretch a lot and mobility in general is of course a good thing - but how do we know if we've stretched our shoulders to the point of hyper mobility? Do we stop stretching altogether? Do we only stretch to a healthy position and no further?
I've found this to be particularly common for ex gymnasts and swimmers who get into weightlifting (myself included, ex butterfly swimmer).
I know the shoulder is bio-mechanically a very complicated joint but would love to hear your thoughts and any trainings tips to help address this. Cheers!
great video! can you make a video on improving ankle mobility?
Great content as always lads. #forthealgo
Been squatting for a long time, though never with direct coaching for it (like in powerlifting). Gonna try and fix 3/4 issues I have in my squat I learned from this video 🤣
Phenomenal video and phenomenal program, I did even 10kg pb on the maintenance phase 😂.
Well done Pouyan!
You've previously mentioned knee problems occurring in people who switch to a high-bar knees forward type of squat without doing the appropriate preparation work first. Could you please go through what you would recommend for someone who is very posterior-chain dominant (with weaker quads) and is trying to improve their high-bar squat. What knee rehab/ prehab would you recommend? I'm recovering from a partial quad tendon tear precisely from what you describe in the first point in this video; going from no tension in the quads to a sudden high-tension near the bottom of the squat. Thanks
videos like these on any of the olympic lifts would be great.
Clean, front squat, deadlift
Thank you
Can you do a video on squatting too upright, and how to fix? I feel like that's something I'm doing wrong with higher weights.
Hi fellas, I’m back after a seven month layoff, perfect timing on the video as I’m back to squatting tonight. Wish me luck!
I’d really appreciate a video talking about #1, the good morning squat. I feel I’m guilty of it especially at higher weights.
Push hard with your legs, sounds ridiculous but it helps me
I've been ultra shite at wide stance squats back when I was more interested in powerlifting, so I did a lot of low bar bullshit which in the end killed my knees, switched to high bar only with a more narrow stance and learned how to pull my knees out and I'm having great success with that now
Lol me too. This shit totally happens when most people start with powerlifting/lowbar squats to lift more weight instead of building that ankle and hip mobility first for a powerful quad dominant squat.
yes might actually hold water - build the mobility and stability for the high bar squat first before you go full low bar box squatter. would still throw in front squats or overhead squats just for the sake of not killing your hips (which is a whole other problem a lot of low bar fans face down the road)
Would love to see something on the snatch high pull for non oly lifters.
I started to do the good morning squat because my left knee (feels like tendon or muscle around the knee) was started to hurt. I still have occasional knee pain, like having a couple of weeks of squat progression and then pain all of a sudden.
Good video, the only thing missing are the correct ways to do the squat.
Thanks gents - noice content
I've heard the machine learning beings love a comment for algorithm.
Back Squatty McSquatterson Squat
Sir do you answer ancestry questions ⁉️
Irish family ancestry
Can you do this video for the zercher deadlift?
What would be the best way to work on these mobility issues?
The first mistake is what makes me think the most. I'm the opposite of that; I break at my knees first and never had an issue with back rounding. However, from time to time I wonder if breaking with my knees and hips at the same time would be better; when I've done that, I notice way more soreness in my hamstrings the day after, and maybe doing so decreases ROM a bit, idk if that's good or bad. What would make me progress the most in the long run? What could have more advantages? I know this is very individual. Thanks!
0:56 I believe that how Clarence (Harry Potter) squats. He hit deepest and come up. Bar stayed middle. Work for him though.
I always felt like Clarences squat looks a little bit like the issue one you are adressing. He always looks like hes breaking at the hips first and rotating around his kneed which dont go that much forward. And yet he is one of the strongest squaters out there.
if you look at his knees they almost never pass the toes, might be just a lack of dorsiflexion or something?
@@Sol-hm7ol he has a hip/posterior dominant squat which is strange for a weightlifter
This is why it's stupid when people use hom as an example of how to squat and make videos like "me trying trying be Clarence kennedy"
@@getstrongby4038 pretty sure Clarence squats like this because of past knee issues. Less forward knees means less pressure on knees and hips taking more of the load.
@@joakimdam9723 yeah it's probably because he blew his knees out at age 20
The blue really brings out your eyes Eoin
I'm guilty of the first. I can squat perfectly vertical if I want, I'm just weaker but I'll stick to it now if it is just better and will it make me stronger in the long run?
Comment for the algorithm.
Actually pretty sure the combo of too high bar + elbows coming forwards gave me an upper back issue which saw me unable to back squat without pain for 6 months. Physio mentioned both of these things during the rehab process.
It's always interesting to hear these stories of people getting injured with back flexion!
Can we have a rack mobility video ? I really struggle to get access to hold the bar properly I hold it with my finger tips
look up the klokov front rack stretch.
Rhythm of the algo
Cable row please. Or preacher curl.
Question about first mistake - i have Boris Sheiko and Mikhail Koklyaev strenghth seminar and there they teach that the first movement in squat chain is moving with the hips. Not the knees. Anyone can comment and share what is that about ? Is this knee first only for olympic lifts ?
I got tendonitis in my knees pretty early in my journey. I think i may have been doing the good morning squat
A potentail case for wider foot width: What about short torso/long leg lifters who don't use heels and are doing low bar?
Is there a way I can post my squat and you guys review it? Anything like that?
Do we now accept slight knee internal caving as per Gabriels advice? I tried it out today, letting my knees track a little driving up high rep squats, seemed to feel pretty good to me
Hell yes
Clean pulls? How NOT to pull upwards but using scapular adductors?
How come Fitz isn't as cold as Gurph appears to be? They're dressed for different climates almost.
Would a wider stance favour someone who has excessive ppt (butt wink)? I have extremely long femurs and when squatting high bar, atg with a close stance It makes my posterior pelvic tilt worse. I have good ankle mobility and use weightlifting shoes but still have a lot of posterior pelvic tilt with close stance
there seems to be a technique I see alot of lifters using I am curious about with walked out low bar squats where the athlete will somehow shrug the bar upwards while taking their last breath and lowering their head then pulling their head back up. It looks like some sort of breathing technique that requires upward bar movement. It seems strange to me because its almost like they are doing another lift before the squat with some sort of shrug almost seems like waisted energy and not sure what is going on. It seems that the technique is used with bar weight that is less than 700lbs
Strict press next please
For knee valgus - just sumodeadlift with a narrow stance for a few months and it'll fix
Hips moving back and torso leaning forward to different amounts of variation with most lifters is as much or even more of a strength deficiency with most lifters. Put them under the bar only and most can keep the torso upright. And even the best lifters lean forward slightly more nearing maximum capacity.
Спасибо мужики
Also, you didn't link the RTA program in the description
I feel personally attacked
algo💪
Regarding the point about elbows, I've noticed that Toshiki Yamamoto kicks his elbows back at the bottom of his squat at the beginning of his ascent. Do you think there is any purpose to this? Or is this simply a habit he's picked up which has become part of his form over time?
I asked about this a while back on a livestream because I saw toshiki and eoin doing it. Basically it's not intentional. They said your back should be tight the entire way with no movement in the elbows, It just happens when squats get hard 🤒
So I’m guilty of the first one, and I’ve always struggled with it.. tested out the recommendations and still struggled.
I realise that this can open up a can of worms in terms of catering for every body type.. but I have tiny tibias and a long torso, so pushing the knees forward while trying to maintain the same back angle results in a quarter squat at best (ankle mobility isn’t really an issue) and lowering the bar further down the back means I’m leaning over quite a bit.
In cases where anatomy doesn’t really work for the suggested fixes, is there a preferred work around to elevate issues like this? Like allowing movement of the back angle throughout the squat? or having a wider squat stance (to artificially reduce femur length)? Or something else entirely?
As always though, it was a belting video!
I'm in the same boat with smurf tibias, long femurs, and long torso. Can your knees travel past your toes? Mine bottom out maybe 1/2 inch out. From what I can tell ankle mobility is the limiting factor; try raising your heels and doing bodyweight squats, chances are you can squat with a very upright torso and really use your quads when your heel is raised.
@@JohnSmith-gx2bk Smurf tibias. Like it! Mine can get a fair bit past tbh, especially when under load. That only works though when I let my torso do what it wants to maintain balance. If I try to maintain the upright-ish torso, then I’m in the half inch club with you.. could do with borrowing Chris Hoy’s quads I think, see how far that gets me!
Commenting for the algo. Fantastic content though
RTA is the shit!
😍
i lowbar squat and im proud about it 🗿
Pretty much the same level as 'im a gangsta grandpa and I'm proud of it'
For the Alogrithm
Pulls. Snatch and Clean.
Mark Rippetoe has left the chat.
Breathing technique?
05:27 is Clarence one of them?
Squats for the algorithm
One thing I've noticed that fixes
my squats when they are going bad
PUSH WITH YOUR LEGS
Wondering if you've ever trying fixing Clarence's squat. Or does he squat like that due to injury?
Could We Fix Clarence's Squat Technique #backsquat
So i have long femurs and legs... and i watched your "tall people" videos, and i started squatting wider and turning my toes out like Nino, and now dont squat with toes out and wider stance?
Construction of Legs™ funded by the State of Sikastan
why is eoin staring at the camera like that hes very scawy 😨👻👻👻
he’s going to murder you
Haha “welcome back to the office of fixing things..”
Like that gym guys. Where you at?
P sure its Bandon S&C in Ireland. If I remember the sika strength lore correctly, Daire actually used to be the owner when he went to uni.
algo comment for sikastan
Algo
FYI....your squat programme isnt linked. btw, quite a few 'tubers out there saying elbows should be pointing down to the floor, too bad UtuB dosnt have fact checkers for squat videos lol
These tips only make sense for quad dominant lifters.
algo :)
Front squats
Sikastan Ministry of Internal Affairs of Squats: a place you do not want to be sent to if you’re built like a long-jumper
Glory to the hypno toad
Lads, comment for algo