Coaching Tips for Full-Depth Squat, Max Aita Squats 660lbs at California Strength

More lower-body stretching exercise videos available for FREE www.californias...
California Strength owner and coach, David Spitz, goes through a few tips and tricks used by Cal Strength Olympic weightlifters, coaches, and other athletes to achieve a full-depth squat. Max Aita shows how it is done with 300 kilograms (660 pounds). More squat demos by Rob Blackwell, Jon North, Travis Cooper, Kevin Cornell, and Spencer Moorman.
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[@kadijaish]

That first squat was epic

[@sebastienroux1790]

My advice: don't be afraid to spread the stance. If it's too close you will have to fold double to go deep, in other words you will be compromising your back. Spread the feet so you have space for your torso to go deep so you can save your back. Also focus on pushing the butt backwards (this will help keep the back straight). Looking 45 degrees up can help too.

[@lechoso72]

seriously!! I mean seriously!! you people at california strength are doing a hell of a job!! I have incorporated so many of the things I have learned from your videos into my own training and I have seen great improvements. I am no where near your athletes but as a crossfiter I have been able to drop my times because now I am stronger and have gotten so much better at my technique. Thank you so much for what you do! you deserve all the credit that is given to you! keep on rocking amigos!

[@Scizorslash]

Thanks for the advice! I was always slightly paranoid about full depth squats because of my stick physique but this was reassuring and I feel much safer now progressing focusing on a straight back.

[@ambidex0med]

I got dissapointed The moment he said knees should not go past the toes and that it is inappropriate. So many olympic champions train and lift with their knees way far past the toes.

[@ambidex0med]

And it has to do with limb length in particular

[@aznbryanc]

+ambidex0med Seems he means knees can go past toes but they should not take the center of balance forward with them... that would be going too far or an issue of (lack of) mobility.

[@sharpcheddarful]

+ambidex0med I wish my knees could go past my toes haha ;)

[@leon5676]

+ambidex0med what you are saying is correct but you didn't exactly listen to what he said.what he says is a smart and correct approach.if knees travel forward and your center of gravity gets dragged along,you might have your heels come off the ground(poor ankle mobility) or have worse form problems or even fall down.

[@Anton-os5lk]

I used to get terrible knee pain, for 5 months I walked around with knee pain. Because some idiot PT told me to not let my knees go past my toes and instead move my hips back. AS SOON! as I bought a pair of lifting shoes and let my knees track as far as they wanted my knee pain started to go away and now it only shows up every now and then.

[@tiwa150989]

some idiots dont know good coaching when it hits them...really appreciate this bro..i have been looking for that ankle mobility stretch for ever!

[@jamclow]

4:37 the stare of death

[@TheFBM2011]

"@_@"

[@screwlewse]

This is exactly what I need. I dont yet have the mobility for ATG squat, and I begin to round the lower back as I'm going past parallel. This was super helpful in fixing that problem. Thanks!

[@joolaycho]

You may want to wear a sleeve to keep your knee warm, but from what I've heard (correct me if i'm wrong) generally knee wraps, especially if worn tightly, are used as artificial enhancements by storing elastic energy in the same way as a squat suit. So i wouldn't wear them while training if i wasn't specifically preparing for a powerlifting meet.

[@gatorbait87]

I can see the stretch reflex at the bottom of a squat coming from the rectus femoris. However, that would only help in extending the knees, not necessarily driving the hips back up. Hip drive always comes from the gluteus maximus and hamstrings, in regards to squats, so for the stretch reflex to occur at the hips it would have to come from the gluteus maximus and the hamstrings.

[@Schmendlow]

the extension in your hip and legs happen simultaneously (it's what you call driving the hips back up - if you had "hipdrive" without a proper amount power coming drom you knees extending, you would fall backwards) a strech reflex can come from every muscle that is being streched beyond its natural position, in case of the squat, that's actually a number of muscles, not only rectus femoris, gluteus and hamstrings

[@Fir3fly798]

It did form me. It reduces hyrdostatic pressure in the knee joint. I used to have chronic knee pain before wearing them while squatting.

[@Timbo2516]

The psoas is part of the "hip flexor" group. It also serves to function as a hip flexor (hence why it is included in said group) and a lateral thigh rotator, both of which occur at the bottom portion of a correctly executed squat.

[@Schmendlow]

hip flexors like m. rectus femoris also function as a knee extensor (actually this one is the most powerful knee extensor and also generates the best stretch reflex) of course, other muscles like m gluteus etc do create a reflex by themselves, so all in all you could say it's a combination of plyometric effects in several muscle groups...

[@freshchoresh]

A very clear and concise talk through, i'm very impressed with this chaps coaching skills.

[@DirEnRefused]

@Frace91 Both have their uses. If you're an olympic lifter, high bar has more utility (though low bar can still be used to an extent to assist the snatch).

[@iKrackeD]

I would recommend making sure you are flexible enough to drop down into a squat comfortably. A lot of times quad tightness will hurt your knees, and back pain can be caused by not having a strong enough core to balance out your back. So ab work and stretching are what I would recommend, continue squatting for sure though.

[@DFoxFitness]

It actually allow most people to acquire better depth, especially if this is a weak point for them. Having your heel SLIGHTLY elevated forces most people to drive "back" more with their heels and prevents them from going up on their toes. This is especially useful if someone lacks ankle and/or hip flexibility; it will help train them to get better depth.

[@GHUJIOY]

I recommend using foam rollers on your IT band. Helped me a lot with my flexibility and completely relieved the pain of my patellar tendonitis.

[@howardstein6989]

Nice,you use simple concise explanations,without over talking,which adds confusion to the point you're making!!!

[@DFoxFitness]

Knee wraps do do that. However it really depends on the knee wraps (elasticity, quality, length, etc.). For example I probably don't get more than 10 lbs more on mine. The first time I used them I did get a few extra reps. But it really comes down to if they are a necessity to avoid knee pain. Continuity is more important. When preparing for a meet I would obviously practice squatting without them. I know certain brands of knee wraps can add a decent amount to one's squat.

[@jamclow]

3:18 spencer has travelled 500 miles to give you his seed

[@ebutuoy9000]

@hollandfocus ; i had similar injuries. dont give up lifting. start with the bar only leave ego at the door. but the biggest thing that helped me was SMR (self myofacial release) with the rumple-roller. much better than regular roller. i'm almost 50yo and worked my squat back up to 325. this year hope to hit 400.

[@PeterYangFitness]

Good and informative video. I still have to fully go down on my squats. Must be my ankle mobility since I ruptured my left Achilles tendon this past summer.

[@XxnkklllllxX]

agree on the wobbly knees, but like they said, they are trying to use the stretch reflex of the knees which is decreased when you move slower. Also, they aren't fat.

[@popcornplaya48]

this is actually what ive been looking for, for a while now. great video

[@DFoxFitness]

You are correct it is largely dependent on appendage length.

[@PatrickHNguyen]

just what I needed to help with upright positioning. thanks californiastrength!

[@BereaverBand]

'It is not appropriate for the knees travel past the toes'. Yet you are saying ankle mobility can be an issue, show a stretch to get the knees further forward, almost every squat shown has knees going beyond the toes and you say an upright posture is important. The only way to keep an upright posture is to have a super wide stance (putting a lot of flexibility demand on the hips) or allowing as much forward knee travel as possible while still driving through the heels.

[@sharpcheddarful]

+BereaverBand If a lifter does not have the mobility for his knees to travel past the toes, and then he or she does, there's a high likely hood of injury. That level of ankle mobility is uncommon and difficult to achieve, for this reason they give that cue of toes over knees not past.

[@comree11]

i really liked the end of the vdieo, i have patella stiffness from training.. i follow at bit of mobility wod for relief and i'd really like sme knowledge on mechanics and the patella;;; great athletes thank you!

[@wjennin1]

I prefer the hybrid squat (Slightly wider footing) to the Olympic squat being taught in this video. Provides a much stronger base for me. Your legs shouldn't be flopping side to side like some in this video.

[@LordLamaz]

I agree with you when you say its debatable: Obviously if when squatting ATG, if you just drop your ass and let it slam into you, you will do damage to your knees, but coming down slowly while ATG squatting shouldn't really hurt your knees.

[@TheRatsInWalls]

I am a bit disappointed to see that someone who trained under Abadjiev says that it is wrong to have the knees cross the toes in the squat. Ankle dorsiflexion is one of the most critical mobility skills in Olympic weightlifting and every heavy snatch and clean requires immense ankle flexibility to catch the weight.

[@freekderks1983]

+TheRatsInWalls What I think he means is that if you, as a coach, are teaching a student (who doesn't have the required ankle mobility) how to squat to depth, you can use the 'knees not over toes' as a cue to keep the student safe from harm and work on other aspects of the squat first, such as keeping upright torso but not squatting as deep yet. Im sure he is aware that you can't do a proper olympic high bar squat to depth without getting your knees over your toes. The video is a bit confusing on this part though, but what I said above is my take on it.

[@katdaddy646]

very, very good, I loved how explained the back squat is here

[@vlasevmovement]

This video was awesome, especially the exercise in the end. I'm going to try it tomorrow!

[@rehanbbbl]

it has a lot more carry over for explosiveness. As far as injury prevention it is also far superior since you want to be strong in those vulnerable positions.

[@Kevn3000]

i jumped when the first guy dropped that barbell.

[@standepain]

Wow, great video! I have great flexility (naturally I guess) but my lifting partner struggles with his flexibility in his ankles for a rock bottom squat. Thanks for the tips!!!

[@manahaneicetea]

Alright thanks man I'v already been working on my ankle flexibility and I love my squat form now Thank you!:)

[@nawdik]

see a sports medicine doctor and/or physical therapist. Get an MRI or ultrasound of the area to rule out a hernia. I had this same issue and it was a hernia..it may or may not be for you. Look into Kelly Starrett's videos for mobility and tips there as well and work on the soft tissue around your hips/glutes/knees etc.

[@Daluke61]

I've got the feeling I'll be far more successful in Olympic-style squatting than I will be in the performance of either the C&J or Snatch. To be honest, I'm not all too bothered by that. I'm finding squatting (and deadlifting) to be challenging and rewarding at the same time. There's a bit of technique involved; another plus in my book. Once my shoulder's better, it'll be back to newbie level snatching and jerking at CS (and a whole lot of squatting!). Thanks Dave!! -Cause I give a squat!

[@terminalcitytraining]

Nice one thanks Dave and crew.

[@Animexduo]

The belt protects helps support your back, which is good and it'll let you lift heavier.

[@secutorclaudius]

welcome to the club, buddy. you should concentrate on every rep to push your knees outward, but a bit of knee buckle happens to the best of us, especially on your heaviest set. when i do front squats and i tend to lean too far forward and forget to keep my elbows up, my wrists will let me know. ouch.

[@finniganjp]

Squats place stress on all the stabilizers muscles: core, back, and traps in addition to legs, hamstrings and glutes. Leg press mainly only works the legs

[@sueno88]

AWESOME....Ive tried this at the gym and at home and it helps ALOT

[@grosdaraz]

this guy's squats are so beautiful, it's like poetry in motion

[@Idle566]

big props to Max Atia on the 300kg squat ,slow on the way down,no bounce,fucking tough... wow again

[@SolsticeRyosake]

I would recommend lowering the weight and have some one watch your posture and form while performing the excercise. beyond that, depending on weight, you might wanna get the right equipment unless it's already in your hands etc.

[@MurdaMook011]

honestly I find that, at least for me, putting the bar slightly lower on my traps helps me keep my balance better when only slightly putting my hips out and going straight down.

[@AFROTHINKER]

thank you very much!!! I will incorporate it in my work outs!

[@MrNinerNiner1]

Agree, My coach teaches both ways. I do parallel also my feet are farther spaced than theirs

[@Holyspiritrecieved]

the further you are away on back squat the more prone to actual blowing the quad.. so both have issue.... but the olypic squat is by far the best for your knees

[@ivanfoofoo]

Best squat explaination ever.

[@itzcuzimgreek32]

Thanks Calstrength

[@Requiem0719]

That's how you olympic(high-bar) squat, which transfers to how you have to have the torso when you front squat/clean or snatch.

[@oddgreen]

REALLY informative video! so glad I found this.

[@BigKrash]

Super very informative!!! i will adopt these methods to my next squat day. Cheers :)

[@000Shaihulud666]

This has been proven otherwise by thousands of weightlifters for the last several decades. The study you've sited also is an analysis of other, potentially poorly conducted research. When you lift below parallel, the forces around the knee equalize with a posterior pull on the tibia from the hamstrings and anterior pull of the quads. The hamstrings actually reinforce the actions of the ACL. The femur slides forward on the tibial plateau during deep squats which saves the posterior meniscus.

[@Requiem0719]

Because in competition you're going to want to use the reflex to get out of the hole. Obviously any well developed program would include pause squats, which eliminate the stretch reflex completely, but as you can see, I think most of these lifts in the video were near max effort, which is why all of them are wearing belts. Nothing was spared and that also explains why their form isn't 100%.

[@MrJoffe95]

it doesn't help you lift more, it just helps you get more stable so that your abs (core) dont let go, it does more or less just reminding you to keep your back straight and your core strong. but not a bad description you came with :)

[@Animexduo]

I just realized that in my last two comments, I was thinking in deadlifts more so than squats lol.Squats, they definitely support you and its a bit easier, but deadlifts I can lift noticeably higher weights and for more reps when I have a belt on :P.

[@LikeToWatch77]

They say hip flexors but I think they mean the psoas. I believe that when you go into super deep hip flexion plus internal rotation of the femur you start to get the psoas into a long position.

[@nickeeboy]

Did I see someone holding the breath in the squat? At least you don't see guys asking for spotters to help with every rep they do in the lifts like you see down at the body shaping gym. POWER! WHOA YEAH!

[@anthonyvasquez337]

Damn that second guy is lean and went deep on those squats with no belt. Was a little wobbly at the end but still busted out three reps. Don't talk shit if you can't even drop your ass and drive it back up like he did. ENOUGH SAID!!!

[@Emp6ft10in]

Much more force is put on the knees when you actively try to put the brakes on at parallel. Once you get the flexibility to go low you see how little force is actually on the knee's. You feel it way more in the glutes and hams.

[@5burowz]

And the farther you go below parallel, the more shear forces it creates on the knee joints.

[@BADger210]

Some good advise and contradictory advise

[@manahaneicetea]

How does max have just little knee bend and sit back into his squats? please his form is magic to my eyes I need to squat like this because it feels like I lean forward just alittle but his form is amazing! is it like stronger hamstring and glutes to have you sit back like that? Thank you

[@GCPEtrangere]

Excellent video. Thank you.

[@rico925]

Agreed. Unless Oly lifting is you're sport in which case they're the only lifts that matter.

[@davespark10]

These guys are beasts, with great joints...

[@vjohn82]

Good video and good advice!

[@Akuma2unlimited]

Hey, can you do a video of how to front squat. Will be so helpful.

[@AryaInk]

What about the Butt Sink ? I saw the fella in black was having this issue but Kevin Cornell was doing it correctly.

[@rodrigoraulsuarez]

I've heard The Kinks back there. That's great.

[@GeorgWilde]

0:12 my PC literaly froze.

[@vladoshi]

Low bars/looking down Rippetoe style made my knees hurt walking up and down stairs and I lost the ability to run. I can only think that changing the force to my hips therefore failed to strengthen my knees and conditioned me to push through the heels too much. Result => not just unfunctional but disfunctional. I know some do not care about movement outside the gym but a leg exercises that ruins the running movement is woeful.

[@Frace91]

@francoisiswatching You're right, should've made a video. I will make one soon

[@tusharsharma8774]

California strength braaaaaaaaaaaaah

[@jeff2888]

Is there any reason why Max doesnt have any videos of him doing the olympic lifts? The mans strong as a bull, really would like to see him clean or snatch

[@XxnkklllllxX]

whatever man, would love to see a video of you snatching 330+lbs, or C&J 400+lbs.

[@balancefitnesspeterborough2662]

amazing video

[@EndlersaurusRex]

@tiktokz1 I think Max was a 94kg lifter when he did Oly liftings. I'm not sure how heavy he is now though.

[@Requiem0719]

For an Olympic High-bar squat, yes, Ass to grass(ATG) is a full (range) squat.

[@kelkev85]

@wacogame do the stretch that resembles a catchers stance like in the video. having someone push down on you would help but its not necessary. you need better hip mobility

[@BlessdBe]

It's all in your form, try not to focus on weight.. You're doing 80kg for 5.. try and do 60kg for 12.. then when you have that form SOLID and you can rep 3 sets of 12.. then try 70kg.. , then 80, then 90.. etc.. slow deliberate form is the key with an explosive upwards movement. If you do this well.. you will exceed your 80kg for 5 reps within no time at all.. if you only focus on lifting big weight though, you will come up short and never push past the limit of your CNS.

[@1badmonster]

Honest question here. Why put the plates under the heels, shouldn't a squat come form the heels as much as possible?

[@Rexju]

it looks great; i was just wondering if its bad for your knees to have them so far forward. I've always been taught to keep my hips and glutes back and have your kness go no further than past your toes. Someone respond, thanks!

[@antoniomedeiros4092]

Excelente vídeo

[@jayfulf]

I thought maybe this was just a variation on the standard back squat (thighs to parallel and knees over ankles). So this is how any proper squat should be done?

[@ultradevon04]

Why would they want to use the stretch reflex of the knees instead of controlling the weight all the way through the movement?

[@MrJoffe95]

well, it depends because i just loose my tensity in my back and my ability to keep it straight, mabye its easier for you but its harder for me to hold it straight when i deadlift, ofcourse in the first and second pull in c&j its such a light weigth it doesn't matter, but i never deadlift heavy with belt because i loose alot then. i failed 160 kg with belt and i tried without it went easy, and then i did 170 with a little more struggle. but when my max in c&j is 110 i rarely have a heavy pull :P

[@landonconner5694]

The stretch at 4:20 does not stretch the hip flexors. The hips are already flexed as far as they can go! If you want to stretch the hip flexors, you have to have to make the joint go in the opposite direction of flexion, which is extension. And, it's a squat; I see no need to stretch the hip flexors for this since you're not using them.

[@bunimokjh]

you use them to force your way down, at least some people use the hips flexors in the squat that way

[@NeillWylie]

That was a nice triple with 210. Nice and speedy.

[@secutorclaudius]

i don't get all these comments about stretches and "knees going beyond the toes". go into a full squat with no weight. can u do it? adding weight should not matter. don't mind your toes. i'm pretty flexible but i refuse to believe there are some people who cannot squat atg because of "flexibility issues".

[@Requiem0719]

massive hamstring/glutes. You're not gonna sit back as much with the Oly squat though. If you feel like you're leaning too much forward, work on ankle mobility, some decent shoes, and working on getting your back(specifically your erectors) stronger so you can keep an upright chest. Other than that, just keep squatting and make sure your hamstrings don't fall behind your quads(that's what I'm addressing now!)

[@apacheramsey]

PLs., correct me if i'm wrong, Isn't the point of a max aita squat style to balance on the mid-foot and use more quad drive? I'm not trolling, I'm an intermediate lifter, and I've noticed a difference in my spinal alignment and balance( so a straighter bar path) out of the "hole" using max's squat style, as opposed to the classic "on the heels" squat. Specifically, I notice a load shift out of L1-5 when clearing 90* at the knee, while placing more load on the quads. What are your thoughts on power production, usage, and potential hazards in implementing this(max's) approach?

[@zcvhzd]

I don't know about quad drive or anything, but I'd recommend checking out lifthard (.com or wlifthard84 on youtube). He's from singapore, I think, but he's worked with the Chinese National team. From what I've read and been told, squatting with balance placed on the midfoot is the most effective way. I think "heels" as a technique correction is more focused on new squatters, who tend to lean forwards and put weight on the ball of the foot. Probably, people have heard/seen coaches call for athletes to stay back on their heels, which is more of a cue to keep the bar going backwards into you, and think that that is where the weight should be. However, as far as power production, basic physics tells us about equal and opposite forces. So, the force you push into the floor to drive the bar up, is really the floor pushing the bar up by pushing back against you. So, keeping your foot flat on the floor, a midfoot squat, will produce the most power (this is also increased by weightlifting shoes, which tend to have more area on the foot, creating more area for the floor to push up into you). Sorry for the long post lol, hope it helps and feel free to correct me.

[@mp3inlalaland]

I believe loading the mid-foot as the balance point is fundamentally to evenly load the hips and quads (note i'm not talking about loading the knees). If you notice using your heels to drive up your squat, you will cause yourself to do a good morning squat. Max's approach are nothing more than teaching you cues rather than his technique.

[@Robredomania]

If you can not stand up, you have to know how to throw the weight back. Your head must be up and your body in a correct position. It can be very risky to gain strength by bending your back too much. If the weight is not lifted, you cannot throw the weight back at the right time. Weightlifters generally do so with hips out, shoulders straight, and head facing forward. correct leg span and the angles of the feet and knees must match. most youtube influencers do dangerous squats.

[@martensit7847]

it`s this extra movement of the hip at the bottom of a squat, causing a rounding in the lower back