Back Squat...You're Doing it WRONG

[@lilred3009]

Is no one gonna talk about how long she held that squat dang girl lol

[@funjaiii1038]

hahaahha..I salute her

[@aquilesvaestaya]

Lol same thoughts... I could feel the burn just watching her

[@loganshank926]

It's just the bar lol🤷‍♂️🤷‍♂️🤷‍♂️

[@noahwoodward2035]

Insane how I was taught to squat with your weight back on your heels, big chest and look up! When in reality neutral hips, tucking your tailbone and a slight forward position is game changing!!!!!

[@laletabulkina4673]

Best advice ever! I’ve been working out more serious lately trying to really build some muscles and have been experiencing exactly everything that he said. Pressure in lower back from the wrong posture I’ve had not only in this exercise but in few other that I thought was right. Thank you so much, please add more episodes to the series because it’s total game changer!

[@kylaasun]

The "You're Doing it Wrong" Series is so extremely helpful! I'm so glad I found your channel. Thank you!!!

[@tarahosek7281]

These videos are amazing I can't tell you how much that they have helped me. Could you please do a you're doing it wrong curtsy lunges and lunges in general? Thank you so much these are very helpful.

[@CoachPJNestler]

Thank you for your support! I'm glad these have helped. Checkout my channel for the video about curtsey lunges

[@SwordofDamoclese1]

Well done. I direct anyone who asks about good squat form to this video.

[@CoachPJNestler]

Thank you! I appreciate your support!

[@ChrisM0934]

I’m a trainer and just found your channel. Your tips are simple and correct. Great advice. Sub.

[@letissue461]

Chris Monroe I was wondering if he had any qualifications to recommend these things since I always hear the other cues as being the correct ones

[@ChrisM0934]

Qualifications are subjective and result in different techniques and cues. NASM for instance teaches the knee should never cross the plane of the ankle on a squat yet ZERO competitive lifters follow this. I happen to train my clients more closely to how PJ does, therefore I like his channel. My coaches have been nationally ranked powerlifters, and strongmen. When coaching I take into consideration what I have read, what I have been taught, and what I do myself. I take the best from all three and that becomes the way I train myself and my clients. No technique or cue is perfect or for everyone. And not to be a dick but the people I encounter who only cite things they have read yet can't move any real weight have ZERO credibility to me. And this happens more frequently than I would like.

[@CryptoBates]

Thanks!!

[@hairproducts7637]

@@ChrisM0934 True

[@tylertrinh8138]

Yes great advice.. I messed my back up with chest up , back hyperextended ,and driving through the heels. As a result the knees got weaker. Went back to what you suggested and low back pain gone. (Even went to chiropractor but that just treats the symptom) your advice is gold!

[@chantelchavez6243]

When I first started to squat I did it correctly! Then a "trainer" at the gym told me I was doing it wrong and told me to look up and put my weight in my heels!! Wow. Thank you for clearing this up.

[@Thanawatttt]

This just changed my life

[@Cakez253]

These short informational videos are priceless! Thank you 🤗

[@TheBrockwayBabe]

Excellent tips as always!!

[@bigbattenberg]

Really excellent tips as always. Already incorporated many of them in my training regime.

[@TaraT522]

Trying these techniques today! Fingers crossed 🤞🏼

[@chokeonthis2932]

Hard to say what's right or wrong sometimes, undeniably there are certain things you shouldn't do when lifting weights but then at the same time there's little tweaks that don't even make much of a difference and can really depend on body type. Because I can bet for every person that says this technique stopped there back problems, another set of people will say it made it worse or created it in the first place. Tricky business.

[@SavishhFinds]

Exactly!!

[@LaughinLoneStar]

Squatting isn't the most natural thing a human does either. Don't go too heavy and do what feels the most comfortable to your body. Squatting is probably the most dangerous exercise and the first one that needs to go when injured or when you get older.

[@unojayanth]

Your video helped a lot. My squat stance was all wrong and thankfully didnt hurt my back.

[@Xina3WWWho9]

Best Advice I’ve Heard In Regards To Back Squats. 💯

[@mariomorua8141]

Hello 👋. Yes, I have been doing it wrong, I’m glad to be here.

[@upasnagupta5849]

i also got injured while doing back squat...bt dis is very helpful vid. to correct way of wrking out

[@jgkim1947]

Very good, well-taught now

[@aquilesvaestaya]

This channel is awesome, new sub here

[@megaxzero88]

+Coach PJ Nestler could you please do one for front squat? Thank you

[@joeydotson4384]

nice of you to ass-u-me doing it wrong I do them exactly like that .

[@Tasch81]

My case exactly and once I started to load heavy on the bar, my back took the brunt. Injury as well. I've also noticed much more quad activation when entire foot (all 3 points) are connected to the ground and my quad muscles show it too.

[@lukarobinson4876]

I’ve been squatting at school for 3 years now and I’ve always been watched my our coach for correct form and he always said I had perfect form... well just today I started to feel a pain in my lower spine and this is why. My back was over arched

[@soggy5854]

Most coaches dont know shit when it comes to lifting. I'm a sophomore and that's a big reason I dont play football. I went to a couple workouts (practices) and the coaches were just sitting there, all the kids were just doing whatever. They weren't correcting forms or anything. I mean I don't know a whole lot when it comes to lifting weights but a weight room full of high school football players lifting on their own without any supervision? No thanks.

[@AlexAnder-qe9jq]

Much appreciated

[@SunShine-kq6vu]

Wow so helpful!! Thank you so much, now I’ll really be able to gain the most from my squats

[@ladybunlizard5368]

Totally put this techniques into play today and it was incredible! Thank you so much for the info!!! I went to find you on insta and found you are taking a break but if you happen to go back you will see your tips put to use on my page! Thanks again!

[@SuperhumanUnchained]

Great video great channel great content great athlete great motivation and inspiration keep doing what you're doing and i hope to see more from you this was a very good educational video because many people needs to workout right

[@vgnethaji6050]

Thanks you many🔥🔥

[@BigPimpin23]

You cannot look down when back squating it makes you want to fall thats why you look up

[@dhojebonufang]

just watched another video saying that knees should not come forward but here its saying knees are coming forward...who do i trust?

[@grindingdiary]

THANK YOU!!!

[@ArchitectOfTheApocalypse]

All this time I have been told to do squats the wrong way and all this time I hated them because I always felt as though I would fall backward or that my spine was feeling too rensed up. I ended up avoiding squats because of the discomfort I experienced with the "correct" way. Now I will give them a try again with this new info (new to me, despite a 2-y/o video) and hopefully add them to my routine. Thanks!

[@ashleykelly6419]

Very informative videos! Which exercises will isolate the glutes (any or all of the glute muscles) WITHOUT strengthening my HAMSTRINGS? Because my hamstrings are so developed, it's difficult for me to target my glutes without strengthening my dang hamstrings. I want no more hamstrings. If you can provide a list, I can look at those videos for proper technique. Also, I LOVE when you articulate exactly which muscles you're targeting on each exercise. Thanks so much!

[@pleasemanpoo]

Her feet shouldn’t be facing forward like that. You need to turn ur hips out for better range of motion to prevent any leaning

[@alej97]

Feels like a normal squat to me. Am I doing something wrong?

[@MI-mx3rh]

I'm a bit scared to tuck the tailbone in while loaded, when I brace my abs it pulls my pelvis a bit forward is that good enough? Also what's the tripod foot?

[@ruantristancarlinsky3851]

this is literally for me I did squats today and my back is in so much pain now'...]

[@upcloseimage]

I learned it all wrong 20yrs ago lol

[@ishaakeskar5440]

@Coach PJ Nestler, this is soo much better than other methods. However I still get most strain in lower back as opposed to thighs. Could u pls suggest smtg for the same?

[@mattmartin6280]

Some of the cues are correct but the demo was not. Pause the video at the 2:00 mark, her knees are too far forward, there's almost no external rotation from the hip, her thoracic spine seems to be rounding forward (could be the angle of the video), her core doesn't look braced enough and her squat depth is not low enough. On the right path but could use some improvements!

[@paradiseentertainment166]

Wow you’re videos are very helpful!!! Can u do one on sumo deadlift?

[@schwantz037]

Good and well but the you will never stop ego lifting in many gyms. Weight over form in many cases...

[@avedonfivestar3808]

I have heard from previous personal trainers that you should keep your feet pointed slightly outward when you squat with or without weights. Yet the feet on the person demonstrating is pointed straight forward, not slightly outward. Can you help me with some clarity on this. Also i was told knees behind your toes, is that correct? Thanks for the time you spend putting these videos out.

[@CoachPJNestler]

Find a position that is comfortable for you, there is no "right" squat stance for everybody. Everybody should work towards having the mobility to squat with a narrow stance and their feet straight, but that doesn't mean it's the most optimal stance right now (and typically it is not for most people). Your knees can come forward over your shoe laces and even to your toes. Focus more on keeping the even 3 points of contact with your foot than where your knees/toes are

[@avedonfivestar3808]

@@CoachPJNestler Okay coach, thanks so much for your help. When you say 3 points of contact with your feet you mean the tripod foot you talk about earlier in the video right?

[@jessica2309]

i’m 15 and in my gym class we’re doing back squats and my teachers are always like “you’re doing it wrong” and try to tell me how to do it correctly, they think it’s too heavy for me, i tell them it’s not(it’s kinda light for me) but it’s so hard for me to do this? i don’t understand, i even think i messed up my knee cap from doing this. i just can’t get the position right. i always fall backwards..?

[@jenb6899]

Hi Jessica, I'm a newbie, but my weights coach agrees with this video. She said because different people have different body geometries (long torso & short legs, or vice versa), we have to adjust. Personally, I had to lean more forward and that helped me a lot.

[@unknownfactor.131]

Your a amazing

[@justrenee2640]

Hey coach so my main goals is muscle building, Glute building, & Lat building & overall body toning. What are the best exercises for building glutes& lats?

[@victorarena5306]

You're still coaching it wrong 😂 Great point to engage the core and take a deep breath to brace, but you need to engage the glutes and lats as well. And lorde watch foot position. And work on mobility to get in and out of the hole. Might as well do quarter squats at that point.

[@joshuegv-4492]

There’s no hip hinge in her squat

[@vernfrier1771]

The angle of her back appeared to be the same both times. In the first version with the eyes looking up shouldn't it be mentioned that the back being vertical is incorrect? And in the second version shouldn't it be mentioned that the back should be at a forward angle as opposed to vertical?

[@eligoldberger5368]

When do you exhale

[@okeychiedu6800]

Awesome bro

[@Mckat23]

Why are her knees extended when she comes up?

[@mmafox8954]

So I did this my entire life and now my back is terrible is there anyway to fix it? Anytime I train legs my back hurts now

[@alicebencini1395]

Ciao from Italy!☀️ great video (although I discovered it just today 😬).One question:after performing squats or lunges,especially the day after,I always experience knee pain most of all when I sit down or going down stairs. I checked with a PT if I do the movements right,so I have no doubts about the technique. Could it be,I “just” have weak knees and therefore I should avoid this kind of exercises and focus on hip thrusts,bridges,...? Appreciate your advice!🙏🏻

[@khensanivilakazi9930]

I have been doing alot of exercises wrong 😢😢

[@khale4473]

Could you make a video about globet squat

[@lmznour1645]

Does it matter how wide the stance is? I’ve always been told that a stance wider than the shoulders works the glutes more

[@Rachelbruh]

When you squat with wider stance, you work more glutes. When you squat with more closer stance, you work more quads.

[@DrShawnaFreshwater]

New Sub. Thank you for publishing excellent instructional videos.

[@CoachPJNestler]

Thank you for your support!

[@6subswith0vids80]

She looks like she should squat with a wider stance and open her toes a bit. Her first squat looked better lol

[@madehdeh7385]

how do i do this and not squat on my toes? i keep doing something wrong and my ankles feel tight when i squat and cant put weight on my full foot, just my toes

[@heidifink991]

You need to put something under your heels while you squat - e.g. two small weight plates flat on the ground. And then you need to work on ankle mobility

[@swayyir]

Wait I thought the knees were never meant to go past the toes????

[@CoachPJNestler]

Her knees don't go past her toes, they go forward over her shoelaces. But that is a common myth that we learn when we first become trainers...then we learn better. So don't listen to whoever told you that

[@Bebopin-69]

Hi i feel it in my knees just to look at it, would not she benefit from turning slightly her feet to the outside? Just asking.

[@ndufcat]

I read somewhere that different people may have a different stance when it comes to squats. (It may have been Bret Contreras). He said to play around with foot positioning to find what is comfortable for you and feels right because what works for one person may not work for the next.

[@zemroc]

No offense, but I completely disagree with your tailbone tucked advice. I have an enormous history of thousands of hours of lower back pain, hundreds of chiropractic visits - and I was a a professional dancer for over a decade so I know a lot about proper body mechanics. Once I abandoned the tailbone tucked concept: I eliminated 99% of all lower back pain. There is a common idea about "use your legs to lift anything", but what is missing is that (my opinion) when one uses their legs to lift something, one needs to KEEP a slight arch in the lower back in lifting, NOT tuck your tailbone. There are hundreds of videos that contradict your perspective. I think your video is dangerous advice.

[@AbdulGhani-n9w]

V nice

[@MedMom993]

I don't have a bar weight like that..could a broom be used for balance?

[@mandielou]

Ä_Barbadian'sŴife a broom with two gallon milk jugs full of water on each end, if you want a bit more weight....

[@loganshank926]

He says he has back injuries, then explains how to do proper back squats. Should we listen to him lol?

[@raynaduggan2083]

I have definite;y been doing this wrong, yikes!

[@JerimarGonzalez]

Do u recommend using lifting bell for this kind of squats?

[@ndufcat]

So does she breathe out while coming out or takes a pause at the end of the rep to breathe out and then take another deep breath in? I tried the tip for breathing in to get you in a great position for the dumbbell press but was confused about the breathing.

[@amenRAamen]

You breathe in before you get into squat position, I always hold it while getting down and then breathe out when standing in a straight position / go up and so forth...

[@stevie56565]

lol she looked exactly the same in both ....If you got a lower back injury its because you were just weak to start out with and you lifted too heavy... ..... Tucking the tail bone does not work if you have tight hips... and this would also kill anyone with knee issues... How about just don't go down so low until you get stronger??? .

[@mr.facebookangryfacereacto8283]

I am?

[@The-Growroom]

lmao 50% of squat videos teach the exact opposite because this will kill your knees. Maybe you would teach the opposite now too because of acquired knee injuries instead of lower back issues. Her tailbone doesn't look tucked at all when she's standing. Doesn't she have tight hip flexors or something that cause that rotation?

[@CoachPJNestler]

Antares Feren if you really research the squat from anybody who knows what they are talking about they will tell you this is very safe for the knees and the correct way to perform the movement. Sounds like you are watching the wrong videos

[@driscollmedia]

Actually he’s completely right. This is honestly the worst form squatting I’ve ever seen. If your physique is any indication of your squatting ability, I doubt you could dream of hitting double your body weight. The correct form is the first squat she did, where she was actually comfortable. Any powerlifter knows that. The second form you showed fails to support any real weight. The first time you picked up 500 and pulled that shit your patellar tendon would fail, as well forcing your scapulas out and causing massive rotator injury. That’s why every powerlifter ever squat by pushing the ass out. Just for the record, I squat 750 raw.

[@90Davidea]

How much can an untrained man squat?

[@aliibn_houssain5131]

Thank you Merci Gracias Shokria شكرا

[@PearsAreOkay]

Why is a guy that just spent a minute to talk about how his low back is effed up try to show me how to squat? 🤔🤔

[@CoachPJNestler]

Injury and failure tend to be the best teachers...I was unfortunate to have ignorant coaches and trainers when I was young. Hoping to save others from the pain I've been through

[@stevie56565]

@@CoachPJNestler no you were just a dumb guy with a a huge ego and you lifted too heavy....

[@byebabies2962]

As a trainer y can’t you people make Indians in a good shape🤪

[@andyzavala7286]

Her ass don’t look like she be doing squats tho

[@TheGreatJustino1]

Yes youre doing it wrong if you have no idea how to squat lol

[@erikschultz6865]

Wtf?

[@Chid098]

Am I the only one still lost at this? What do u mean brace and deep breath, I’m actually pissed cuz I had to cut my workout today short because of lower back pain and these guys claim to have the answer yet it’s so vague and complicated, honestly we need someone to do proper form without a shirt on, that way we can accurately see the correct form, all I got from this is that she’s caving in instead of chest out in the first one. I’m mad frustrated, hard enough u gotta put your body on stress by lifting weights now u can cause a lifelong injury by doing it wrong . Might just go to calisthenics smh.

[@CoachPJNestler]

There is always a risk with exercise since you must stress your body in order to respond/grow/adapt/improve. But there is a much greater risk with lack of exercise so the risk is certainly worth the reward. Calisthenics are excellent as well tho so choose whatever type of exercise you enjoy. It sounds like you are struggling and having pain/injuries so I highly recommend you find a qualified professional to help you, it can be quite hard to understand proper technique from a few youtube videos (most trainers don't even understand it after years of studying and training). But hopefully these videos can help a little. If you are having back pain and don't understand the breathing and bracing cue, try watching some videos on breathing & bracing. That will help protect your back in any exercise as well as daily life. Hope this helps! Best of luck

[@Chid098]

Coach PJ Nestler thank you, 🙏🏾

[@BelRusMikalai]

Bs

[@user-pq5jr1tl6h]

Most of the people that click on the video is because the girl is wearing tight yoga pants

[@fallenangel9398]

This guy is a clown