Bodyweight Fundaments - Bodyweight Squat

Adex Clubs - Click the link below
adexclub.com/shop/?ap_id=mark...
Shop Wildman Athletica: bit.ly/WildmanMERCH
Music I use: share.epidemicsound.com/tqBPP
Follow me on Instagram: bit.ly/MarkInsta
Have any questions? Leave a comment below.
FAQ & ANSWERS:
What workout gear do you use?
- Kettlebells: kettlebellkings.com/#_l_8t
- Heavy Clubs: amzn.to/2ks1FOJ
- Steel Mace: onnit.sjv.io/SteelMace
- HydroCore Bag: onnit.sjv.io/HydroCoreBag
What's your camera setup?
- Main Camera: amzn.to/2k6g2aq
- 2nd Camera: amzn.to/2jK1VeJ
- Wide Lens: amzn.to/2l3hvm9
- Zoom lens: amzn.to/2ks1Vxb
- On-camera mic: amzn.to/2l3gkTA
- Lav mic: amzn.to/2jNoWsy
- Ring light: amzn.to/2kccp5c

[@navassino]

You’re the gold standard of KZbin’s trainers. Thanks for all the knowledge and inspiration you always give to us all. Greetings from Italy

[@kainickname]

non è male, ma come tanti ha scelto un solo aspetto di cui occuparsi per creare un brand...kettlebell, macebell e clubbell da sole sono una forzatura per fare un programma completo

[@doylelacrua]

"Standing up is the point."

[@maureenvenables9766]

Standing up is the point. I went for a long walk yesterday and much to my surprise realized that I could not stand all the way up in the walk. My butt felt like it was sticking out like a chicken and my back, neck and shoulders felt strained. I've been x-country skiing and riding my horse all winter but not doing enough "standing all the way up". Thanks for this.

[@JoeCiliberto]

Great stuff Mark! Thank you.

[@gondwana6303]

Excellent instruction as usual!

[@kiersonzpoint]

Yes!! Been waiting for more of these fundamental videos! Keep going mark!

[@tomasoboselli7388]

Always useful to go back to fundamentals. Thanks

[@LorenzoKiki]

You make me happy and better. Thanks. 👍

[@sandrasabic4058]

Bodyweight Fundamentals series is brilliant. Thanks, Mark!

[@matthewwilkinson9476]

“You should be able to squat lower than me” bahahaahah

[@cucciafr68]

I know, right?

[@freezysyahz]

😂😭

[@rosiecortez6763]

Love This Exercise

[@thisisjogon]

ONLY 1 View?! the last time I was this early Mark still hadn't shaved his head

[@eleanor7894]

Hello Harry here

[@lapatrie6568]

Thanks. Excellent 4 me. I also have had 3 on the knees. Among various others.

[@thomashansen3450]

always good to go back to the basics in order to make technic as perfect as it could be.Thanks v.m.

[@jakehayes1345]

This is great! Thank you a lot for these video's ...I have been doing squats mixed in during the day... one thing I do at the top is reach up and back a little bit to open my shoulders and lock out my hips but it slows you down.. I think the arm position and rhythm you got with that. is better to get a workout with.

[@kobalt77]

What a massive amount of information for such a "simple" exercise. Mark, you are a genius Sir, thank you so much.

[@amusedabsurdity7296]

I really appreciate your work outs and the focus on mobility. As someone who has an ED it is very hard for me to even enter the world of fitness, but because of my mental health and my holistic approach to it I recognize I need to be more active. Your approach makes me feel safe and capable of taking care of my physical being and I’m excited to learn what this body can do.

[@Pilot964]

As always, supreme instruction! Any advice regarding reps, sets etc.?

[@yolardh1812]

Thanks 😊

[@namastefromjay]

Thankyou!

[@noahhoward6803]

These videos are a phenomenal resource Mark, thanks so much! Question: any specific exercises or movements that you recommend for hikers/backpackers?

[@eleanor7894]

Good question. Would be interested in this too.

[@fayollepierre]

Thanks for the content Mark. How would you recommend to integrate these in a program? I understand this all depends on your goal and fitnesd level. So let's say you are looking to 1 improve your posture, 2 improve you muscle endurance, how would you break down sets and reps? Thank you!

[@huskyxopowo2605]

My man. No equipment necessary, I like it. I’ve been ballin that jack too hard anyway - no easy wind when you’re working labor to near dead, eh. I like these lighter impact lessons for ices on recovery, balance, form and strength - that’s what I’m trying to say...

[@robindavis7023]

Thanks.

[@michaelm3632]

Not everyone can Squat so low .Depends on the anatomy of your hips and how flexible are you calves.

[@andy_in_nh9243]

The day isn't complete until I get some pointers from Mark Wildman!

[@mikebizzleuk]

Haha I'm the same. I'm in the UK and he mostly uploads right on time for me to watch while my dinner. Part of my daily routine at this point

[@MonkeyboyGoku]

[Squats lower than 95% of the American population] 'Your squat should be lower than mine.' - Mark Wildman

[@cinakakar197]

Hey mate Just found your channel. Wanted to ask if you can create a strength training series from beginner to advance especially with sandbags. We really appreciate that. Thanks mate

[@cucciafr68]

I believe the app should have all of that, beginner to advanced. It also depends on what equipment you have and the weight ranges (kettlebells, clubs, maces, etc). He has a bunch of programming videos as well on how to fit these exercises into a week. Also look up his cycling videos where you start with volume cycling then move into density cycling for most workouts. These start relatively easy and steadily increase in difficulty. In terms of sandbag I think the only video I saw was a Ground to Shoulder exercise and he lists a progression for it as well. Good luck.

[@paulhewitt4226]

What would you advise for someone who can only squat that low by either pointing their feet outwards (rather than straight ahead) or by raising their heels off the ground? Should they continue to squat low with feet turned out / elevated heels or keep their feet forwards and flat on the ground but not squat very low?

[@UnCompress_]

I would advice the feet forward stance only when your feet are hip wide separated. If you keep a wider stance the knees travel outside and are not in line with your feet/bone structure. This creates tension in the knees I would try to avoid. Don't get me wrong I also advocate the feet forward stance with almost all movements. With a deep squat I would have the feet at the hip wide stance when pointing forward and if you keep a wider stance (not much) I would turn the feet a little bit out, following the knee travel patern.

[@vivalapete7504]

This is great. I haven’t had knee surgeries, but I suffer from jumper’s knee. I can go deep when I’m not in pain. Otherwise I do those short squats you demonstrated. Any pointers?

[@MarkWildman]

Decreasing height box squats

[@gordonray528]

Mark, 58 y. o. here, I have limited d f in both ankles due to old sports injuries specifically severe ankle sprains. Stretching calves through the years has made no difference. I am trying self moves with a band below the lateral and medial malleolus. Any suggestions? Ankle restrictions feel like a kink in the chain. Ty, G

[@nadiadozova6515]

Following your deck squats videos I am now pretty good at them when my feet are close and touching. (like a pistol squat progression) But whenever I try to do a normal wide stance squat everything hurts: hips and knees..., both with a KB or body weight. I suppose I should start with a higher box and lower progressively with the wide stance?

[@MarkWildman]

Good idea

[@CarbageMan]

Interesting point that the simplest things we do, we don't think about, so we do them wrong.

[@mikebizzleuk]

Check out the girth on Marks hamstrings at 2:40 💪

[@AhhTheBonnie]

👇Ass to the Grass...then Stand Up☝️

[@TheSwayzeTrain]

I realize this isn't a video about your app however will the beta of your app be available (for selected users) outside of the USA? Or is it region locked?

[@MarkWildman]

I’ll ask the app company

[@freezysyahz]

"Feet facing forward" Tries squatting MY KNEES I just realized that in normal standing + at-rest position, my feet are naturally pointed outwards and away from midline. Forcing them into forward facing literally turns my hip into inward rotation, so on squatting (couldn't even make it to 3/4), knees tend to point inward. Do I start back with a 1/4 squat instead?

[@fourfifths1238]

All right how much is this app going to cost

[@AlexReiter]

Mark, what is about the infamous „buttwink“? How to fix that problem?

[@MarkWildman]

4 count

[@TheDawch]

Mark what do you make of the idea of "butt wink" being something to avoid with a deep squat? Much ado about nothing?

[@MarkWildman]

It might be a problem with a 300 to 400 lb back squat

[@caesarshotdogchampion8738]

Would you recommend these or Goblet Squats to a beginner?

[@MarkWildman]

Goblet

[@giatonpeonta8071]

i think that many people try to get some momentum from the hand movement when they do squats this way (which is not your goal). it's probably a good point to insist on when explaining the technique (not the thumbs down guy :P)

[@Adam-fw6hu]

That's the exact way a bodyweight squat should look like. Everyone experienced with kettlebells teaches a squat this way! 💪 Not some fitness b***s*** you see all the time.

[@seadaddy7561]

I can get pretty low in the squat, but even with my arms up, I still get a little bit of arch in my back. Is that a problem?

[@MarkWildman]

Not really. Not unless you are resting a 1.5 x bar on your shoulders. But I have different opinions than most trainers

[@jamesellroy4030]

Do you still recommend the feet forward position if someone has the so called Scottish hip?

[@MarkWildman]

I’ll have to look up the term Scottish hip

[@jamesellroy4030]

@@MarkWildman Means my femurs track more out to the sides. If I stand up and raise one leg straight up, it will go to about parallel to the floor and stop. To go any higher, I have to move my leg towards the side. Dan John calls it that and I think he got it from McGill. I guess it's common in that part of the world. The feet straight ahead bit works great if there's not too much knee bend, but if I try to squat like that, I end up on the outer edges of my feet. But I just saw a comment you posted where you said it's the goal, not a requirement. so I guess that answers that. I imagine at this point you're tired of people telling you how awesome you are but you and your videos are awesome. My body is pretty fucked up. Very asymmetrical and twists pretty hard to the left. I think the club work might actually, finally even things out. Although getting a 15# may have been optimistic. My left arm is weak and stupid. Have to hold the club up near the bulbous part. One more question as long as I'm here. Are things like circles and 180 pullovers enough leg stimulation for an old guy who doesn't do sports and is just trying to move and feel better, or do you recommend more dedicated leg work? Anyway, thanks for doing what you do.

[@tommym875]

Squatting is such a basic human skill too. Hard to poop in the woods if you can’t squat. Thanks for the vids!

[@magyarbondi]

Exactly my thoughts, I instantly named this the “quick poo in the bush position”. 😁

[@seansartor]

This squat makes me an honest man 😂

[@nathanw.5367]

Mark - with the "chest up high" cue comes the possibility of over-extension of the thoracic and lumbar spine. Is this a non-issue in your mind? I would think keeping a neutral spine would be optimal. Thanks!

[@MarkWildman]

The only people I know who over extend are professional circus athletes and rhythmic gymnasts. I do not consider it a “normal” issue

[@Muenchies]

I’m curious to know your thoughts on Knees Over Toes Guy and his ideas. He has also had knee surgeries, and I wonder if his training resembles things you’ve done as well.

[@MarkWildman]

I haven’t seen it.

[@Muenchies]

@@MarkWildman He also comes out with a video pretty much everyday. I find that the info I get from his videos ties in well with what I see from your channel.

[@MarkWildman]

I’ll look it up

[@tiko325]

Was gonna ask the same thing.

[@cucciafr68]

I have just recently started watching his stuff too. He does a lot of talking without as much demonstration, but it is all very interesting stuff. He does sell programs though he does show some exercises to do, just no programming. I'm working on the walking backwards, backwards sled pull and some Nordic hamstring curls. The main plan just to increase range and strength in the hamstrings and tibialis. I just integrate it into my other workout programs.

[@jeg569]

Without weight I can hardly get below parallel with arms above my chest, tight quads, lower back and hip flexors 🤔

[@MarkWildman]

Goblet box squats. Gotta get something in your core fired up

[@johnkenny6516]

@@MarkWildman I can testify to that. Worked wonders for me.

[@jeg569]

@@MarkWildman thank you, tonight I have been quad rolling my tight leg and doing end range isometric for hip extensions, seems to have helped with more depth. I have one leg super tight quads and other side weak hip flexors. I will give your exercise a go too.

[@jaycegibson1454]

Feet straight? Hmm

[@MarkWildman]

That’s the goal, not the requirement

[@CaptnHowdy.]

I thought the point of it all was so we could get up off the ground and beat people in the head with shit or was that just the last vid only? 😇👋 cuz I'm game for either. 😆

[@MarkWildman]

They are all gonna tie together