Do You Have A Perfect Squat? (Find Out)

[@JeffNippard]

How many of the 5 do you check?

[@yuwelcome]

I don't train legs Jeff.

[@jaw9095]

Narrow stance just doesnt work for me, when i do a narrow stance my heels come off the floor.

[@brentgroenendijk3692]

​@@jaw9095you can try to increase your ancle mobility, use powerlifting shoes or use something to stand on with your heels. I fixed my ancle mobility and can do very deep highbar squats on flat shoes. Works best for me since I have long femurs. My lowbar is stronger but I need to lean forward and it's harder to get depth for me.

[@YanZeLifting]

5/5 daddy

[@zka77]

6

[@RHINOSAUR]

I’ve been lifting for over 3 decades. How have I not heard of this guy before? Great content! He’s spot on!

[@Jake_RF]

The algorithm failed you brother

[@LeGiTKnifeZ]

Seems like you don’t workout hard enough. Algorithm for sure failed you.

[@M1szS]

@@LeGiTKnifeZ seems like he doesn't waste enough time on youtube, and since he isn't a begginer, he doesn't watch lifting videos, so it makes sense

[@EduGam1]

My man Jeff been one of the very first people I followed till today since 6 years now when I started. Have a look at his old content it’s pretty interesting

[@LeGiTKnifeZ]

@@M1szS he said “how have I not heard of this guy” clearly sounds like he has enough time..

[@CraigSRichardson]

6 - do it in the squat rack with safety bars at appropriate height.

[@CDeeez94]

Underrated comment (Assuming the gym being worked out in has them)

[@stevenarmstrong5364]

Learning how to properly bail is more important imo

[@renanterezan9922]

​@@stevenarmstrong5364 both are important my friend

[@vipe650r]

@@stevenarmstrong5364 Ultimately, yes. That's super important - especially if you want to get up in weight. I would also say you want to allow that confidence and consistency to build over time (not requiring it to be firmly established on day 1), and be willing to fall back on safety measures like that when upping your weight into new territory or lifting solo.

[@Superzesh101]

​@@stevenarmstrong5364 I've been training for about 12 years and last week was the first time I ever bailed from a squat! 😂

[@chwenatty420]

i like how he even mentions the small details like “if you shift a bit, that’s okay” or “being shy of the depth won’t kill your gains” just to reassure people that the form isn’t 1000% perfect but should align with these rules.

[@OnchiBon]

Forreal, there are so many walking talking Dunning-Kruger-Effects bashing people because their forms aren't 100% perfect. Completely demeaning their efforts and progress because idk they don't squat as deep as possible or whatever. There are reasons why people can't or won't do those things and that doesn't mean their work is for nothing and to be disrespected. I for myself can't squat deeper than 90 degrees because my knee is busted and going deeper will injure me, regardless of the weight. So seeing creators with a lot of reach and credibility mention things like that is very reassuring to me personally and also important for people who are just starting out!

[@timoetjen2207]

@@OnchiBonI agree with this for sure, but it is important to be strict when it comes to form to prevent injury. I see way too many people sacrificing form for the sole purpose of increasing weight. But just talking about depth I agree with you, range of motion is a big limiting factor and if 90 is all you can do or even less that’s fine

[@OnchiBon]

@@timoetjen2207 Definitely, straight up incorrect form must be corrected. Like you said, sacrificing technique to up the load for the ego boost will sooner or later lead to entirely preventable injury. I just wish the public discourse on the topic would consider the nuances between incorrect form and individual ranges of motion more. Very nice change of pace this comment section haha

[@fatburger5threeoh270]

you look like a kidget are you like 2 feet tall

[@DizzyHotSauce]

Agreed, these are more like guidelines, not rules. Even though you should try to stick to them, you don't need to be strict.

[@abeingthatishuman]

That was the most comprehensive, factual, and unbiased lifting technique video I have ever seen... I think I might cry

[@tyrvinodinson9790]

Jeff is one of the best, I've watched a lot of his videos

[@Wonkess_Chonkess]

Let it out man

[@josedelacruz1270]

As someone who used to hurt their back often low bar squatting, I’d add proper breathing/bracing to this checklist! 😊

[@DrRussell]

Essential! 1RM shot up when I mastered breath-bracing.

[@BrofUJu]

Definitely bracing and keeping your lats engaged

[@cernugaming]

Can you explain to me how you do it?​@@DrRussell

[@DrRussell]

@@cernugaming grab bar with hands, inhale to maximum and hold, then tuck head under bar to rest on back, then squeeze with abs to keep thorax and abdomen tight and back straight before lifting weight off pins, hold breath on way down and for first quarter of way back up and slowly exhale once you know you have cleared the rep, before reaching the top. That's what I do at least, and it has boosted my 1 rep max from 70kg (154lb) to 159kg (350lb) at 69kg (152lb) body weight. I'm 40 years old too, which has its issues and benefits.

[@cernugaming]

@@DrRussell This is pretty cool. I will definitely KZbin and Google more on this. I'm currently on a dead, squat and bench phase so I really want to learn every trick and technique. Tx. Have a good day.

[@ashtonbutler2082]

I was always worried about me squatting wrong without even realizing it. This guy is so helpful and informs people in an easy, effective way. Keep up the great work; I’m glad I found your channel!

[@hiimhayden5548]

Don't squat at all. You'll loose months to learn a mouvement that will in the end fuck your spine. Jump on machines, hacksquats, press etc and get big legs without worrying about the worst pattern on earth ( especially if you're tall)

[@vuyo2575]

​@@hiimhayden5548Bruh I started lifting 2 months ago and I perfected squat technique already, screw the machines

[@VaneyRio]

Bro, i'm still running your powerbuilding program after 1 year of joining the gym and following all of your advice. I can confidently say i check all of them. People have complimented my depth and bar path many times already.

[@krwblue]

Do you want a gold star

[@VaneyRio]

@@krwblue Not for me, maybe for Jeff. I'm super grateful.

[@bruvhellnah]

How much has your numbers increased after following Jeff's program?

[@iamfunnyipromise9605]

​@@VaneyRio A great reply💯

[@VaneyRio]

@@bruvhellnah I started with bar only squats (45 lbs/20 kg). Training 6 days a week with squats on Mondays my PR right now is 150 kg/330 lbs × 4 reps. @80 kg BW. I don't really 1RM but it's estimated at 170. I've obviously tweaked the program a little bit but overall it's a great program. (I rather focused on deadlifts which are my strongest lift at 180kg / 395 lbs × 2 reps. Trust Jeff, he knows his shit.

[@IllIl]

Clean loop. I like that.

[@Robbiehans]

😂

[@bradenmoser2634]

I love you Jeff. Thank you for giving well structured, science based, no bullshit lifting advice.

[@Happyfoam-lw3yt]

This dude is basically the only fitness KZbinr that I can trust enough to take at face value. I really wish I had someone like this guy when I was younger.

[@hurpaderpp]

nippard is way too dogmatic. dr mike is a far better source

[@OnchiBon]

​@@hurpaderpp But what do dogs have to do with it?? Jk, I see what you mean but Jeff's dogmatism stems from his research and he does change his mind when new evidence arrises.

[@hurpaderpp]

@@OnchiBon I love jeff I think he makes great content, just when he says something he always says "this is the best way" etc when it can vary due to everyones unique biomechanics and goals. thats all, and he doesnt always do it either,.

[@Happyfoam-lw3yt]

@@hurpaderpp being dogmatic is good when you've got peer reviewed research to back it up. I get that he's a bit too set in his ways, but that's exactly what young men staring out need. A firm, guiding hand in the right direction.

[@lessalazar9068]

​@@hurpaderpp Sean Nalewanyj is solid too

[@user-ci3cu3kv6f]

Been having a hard time getting my squat form correct. This is exactly what I needed. Thanks

[@pewpew192]

These shorts are so good

[@speedboy6776]

Yeah, some of his other shorts are pretty good too, but I think these shorts really let us see the muscles in his legs. Definitely better than wearing pants.

[@sleepforever8378]

​@@speedboy6776 it does what it needs to do

[@Joejoes1276]

Yea, he squats real good in them

[@grandmastercola5772]

Almost as short as him💀

[@SeannyB-6969]

Lmao thank God yall styleless ppl exhist, so I can look Amazing all the time

[@pizzahound2444]

Love these videos Jeff!

[@UncleMike69]

Jeff Nippard, u have only been seeing your shorts recently (this week) but i have fallen in love with your traching and editing style, i have also watched some of your long form videos now and i am loving your content, keep it up

[@jjjjjjjjjjsssssss]

Between the editing and the information Jeff's videos are the best fitness videos out there 🔥

[@KamilleBidanApologist]

Production of this channel is insane. Information presentation is concise yet engaging too. Instantly subscribed!🔥

[@bowmigow9893]

a great tip i usually give people when they squat for the first time (high bar) is just try to keep a balanced weight distribution over your entire foot area during the whole lift, and if you do your bar path is pretty damn good

[@devmaestro2520]

Is this tip not applicable to the low bar squat?

[@bowmigow9893]

@@devmaestro2520 probably, but I never tried low bar squat so idk whats optimal or I dont know any helpful cues

[@tsaprechxck_dp]

i’m been lifting for a few months now, and i just today starting squatting, my first one was shit. i looked up a video, and wowzers, i improved so much just from this video

[@hedilghammam6911]

Short and informative, thank you. Can you please make this a series with more exercises?

[@baektpotato]

Perfect way to describe him

[@alexreza1552]

Thank you so much Jeff I watch your content all the time. I was very lucky that growing up playing football in middle school and highschool we had great coaches that taught all of this to us but it’s crazy how many people don’t know so thank you so much I think you are litterslly changing the industry with transparency!

[@norkci8090]

Finally, someone said it doesn't have to be a perfect straight bar path. 👏

[@mk20130470]

Didn't he say it should be a straight line?

[@highlander6573]

​@mk20130470 he said its fine if you slightly go off path, but preferably keep it straight

[@mk20130470]

@highlander6573 exactly, he still says straight is preferred which is in opposition to the original comment

[@tyrvinodinson9790]

As you get heavier, it does really matter, but for reps it's not the end of the world

[@mk20130470]

@tyrvinodinson9790 do you do curls in a straight path? No, because even tho the weight moves the shortest path doesn't mean it's what is most efficient for your body to move it. The weight will always move forward to avoid your knees and then back towards the hips once past the knee

[@banaanbosse2565]

I use the same checklist when I’m squatting, always trying to stay efficient, going deep enough is always a tricky one because of my long back which makes it difficult to not arch my back too much while going deeper, but this is the only thing you need if you want to squat efficiently and effectively. Very good!

[@beastmry]

Loop game perfect

[@jaredswords3]

That's perfection. I've personaly found the strongest foot placement for me is what i would usually find if im trying to do my highest vertical jump.

[@fadedhaze]

Can you make a video on drills for joints such as shoulders' and ankle. Would really help alot

[@IgnisIntra]

Squat University is a great resource for that, I'd check him out

[@Alice-bc2wz]

I have really poor ankle mobility due to talipes but I always wanted to do barbell squats. I recently started doing them on the Smith machine with a wedge to elevate my ankles and it has literally changed my life - I can actually do them and not compromise form!

[@thiagaotunadao]

Please make more videos in this style with other exercises, it's very useful and straight to the point.

[@sanchezzz69420]

i just started doing squats, and i love it. 🎉

[@kaavirsinghchahar218]

i hurt my lower back due to goodmorning squat so i dont have bar path by the way luv your content can you tell a fix

[@gamerhan6048]

goodmorning squat is usually done because either your hips cant go lower than your knees, or because your hips move up before your knees straighten. if your hips cant go much lower to where your hamstrings touch your calves, you can try pointing your knees a little further out to give your hip joint a better path. it should also help keep your torso as high as possible

[@gamerhan6048]

doesnt mean take a wider foot stance, just angle out a little more, experiment with light weight until you think you got it

[@kaavirsinghchahar218]

ok so should i reduce overall weight a little to

[@kaavirsinghchahar218]

by the way my hips raise first thats the problem

[@gamerhan6048]

@@kaavirsinghchahar218 if your hips go up first, you can either switch to low bar if youre not already doing that, focus more on bracing technique if you havent mastered it (itll help you stay as upright as possible), or lower the weight and focus on straightening your hips along with your knees, rather than being used to extending the knee first and then your hips. hope it wasnt too confusing

[@OliverBurnside-hf5pr]

Yeh man I’m 12 years deep, you have given me tips on multiple things that have changed the game for me.

[@Glaedr11]

More than any other things, learning to brace my core and consciously "spreading" the floor with forward and outward toe pressure has helped me the most.

[@Xeyio]

What shoes are those. Those looks sick

[@gamerhan6048]

looks like adidas squat shoes

[@drschwandi3687]

They look like the adidas powerlift 3 or 4, not exactly sure which.

[@aridaijimenez351]

Breaking parallel on barbell squats ( along with the rest of these cues ) lights up every bit of my legs. The mind muscle connection is no longer a mystery 🔥

[@snpy100]

My back isn’t muscular enough so I’d probably end up sitting the bar on my vertebrae

[@a.s.658]

These videos are great not only are they entertaining, they get the point across very good and with visuals, plus extra advice, my favorite video rn fs

[@zenvir1680]

so, theoretically, free bar squats should feel the same as smith machine squats?

[@jaredague]

I suffer with hypermobility and both my arms are compromised. I literally have to do all my workouts by myself because nobody understands the problems that I have and I’m afraid that if I have somebody help me with my workouts, they will push me way too hard and they will end up dislocating one of my limbs or sprain one of my limb. So I am extremely grateful for your videos because it gives me a jumping off point.

[@bananaboy444]

Short femurs help too. My stance is so wide for my long legs i feel silly

[@yeti_369]

Elevated heels may help

[@shanekuwanda3628]

I love this guy 🔥🔥🔥your bench press checklist really helped a lot … sending love from Zimbabwe 🇿🇼

[@raytown04]

Wish I had ankle mobility

[@fantasygamer9150]

Do some stretches, the guy who says "stay flexy" has a 10 minute stretching video and doing that has really increased my flexibility

[@Alice-bc2wz]

Use the Smith machine and stand on a wedge to elevate your ankles. I have really bad ankle mobility (can't correct it) and this was a GAME CHANGER!!

[@dannyrazo2095]

Who ever said knees should never go past toes is so wrong

[@georgiawilksch5708]

The bar placement is very useful- my quads tend to want to do everything, so I’ll try lowering the bar to target glute and back.

[@chrisere9]

Step 6, forget all of this and do bench press instead

[@Lexical42069]

If you don't work out your legs you'll look like a chicken but that's all you baby

[@DavidVirtanen]

Bench Press Is For Kids

[@DavidVirtanen]

Bench Press For Kids

[@Falloutplayer99]

Cowards and lgbtq skip leg day

[@code_umbra]

This is very helpful, i've been having problems with my squats lately and i cant identify why.. But with this, i know what i did wrong and shows me how can i improve

[@BenjaminTorres1]

Why are there two ass bots?

[@markyden]

theyre gratful for the lowbar squat glute info

[@MoD-f3i]

Bro don't know if you will see this but your info is the best. I must say that with a lot of trial and error, i found out what works and what doesn't (for me anyway). Now having discovered your channel i am in full agreement with many of your videos of how to improve exercises to get a better muscle hit because i found out quite a few myself. Luckily i now found your channel because it has a wealth of so much shit that i didn't know about before and i also can trust the info.

[@mattschipiour8166]

I just don't squat anymore. Not worth compressing my back like that. Not ripping the exercise, it's great, just think I can get what I'm looking for without compromising my back like that

[@vilma9142]

Same tbh

[@gamerhan6048]

there are better exercises or equipment to target your quads. but im sure this post is for people who are either trying to get into powerlifting, or dont have access to other kinds of equipment

[@heibaimao]

Yea. Can't push near or to failure safely compared to pendulum or hack squat

[@gamerhan6048]

i mean you can, if you have safety bars on the rack@@heibaimao

[@hurpaderpp]

you can just not squat low reps...lol

[@deathisgrand239]

Great video for explaining a simple easy way for everyone to understand on how to do squats.

[@Supermateo97]

Jeff is the only fitness coach I need 🙏🏾

[@muchammadrinaldy3770]

Thank you jeff, i think your explaination more easier for me to understand

[@maestroop4102]

Dude I love your ingenuity. And it really shows in this video. Especially at the loop phase.

[@matthewstrauts5427]

Ingenuity?

[@hiiambarney4489]

UP HIGH! I have learned from the best. Well at least in my book. Your video prepared me very well, I have to admit I looked up a picture guide which had some more info just to be sure I'm not forgetting anything.

[@awdimmick]

I’ve been watching your videos for years Jeff - so glad to see the shorts now. I love the exercise science lens you bring to all your topics. Reliable source of information I can trust.

[@josiahlikestodance]

These technique shorts are great when I’m geeking off the pre-workout but still want to revisit form cues.

[@Captainsparkist]

Probably the best edited KZbin short I’ve seen

[@willrichards6976]

I think it’s important to mention to engage your core and lower back while squating

[@mattpurdy3384]

Awesome. I’ve got one of your older plans, this is what it was missing. Please do more.

[@JacobVersus]

you and davis have the best info out there for sure!!!

[@Ryan_F.]

I get better depth going slightly wider than shoulder width. Great tips!

[@smiltastic]

If there was anybody who would tremendously benefit literally everybody on the planet with youtube shorts it's you man. Quick and effective is an understatement and nobody even comes close.

[@Hans.11]

You're the best fitness influencer that I've ever seen. I hope you get more recognition, because 4M Subs aint enough for this helpful videos.

[@DeathbyNoob15]

Mostly there! I’m still working on keeping the bar in a straight line up and down, but toward the end I tend to favor pushing up with one leg more than the other which can throw things out of wack sometimes. Also, I use a wedge instead of squatting shoes, but gonna get my hands on some zeroes

[@jazzwinsky]

Ty for breaking this down for beginners or back to basics for advanced

[@doxologist]

These shorts are so CLEAN!

[@TheCatandDogShow_]

This dude is single handedly making sure I do my lifts safely.

[@Just2Ddude]

Am glad to hear that A BIT shift in a bar path is ok. I will never get it SUPER stright.

[@Bonezz024]

I usually hate KZbin shorts, but this one is so legit! And the perfect loop 👌🏻 😂

[@poece]

Im glad to hear its ok if the bar shifts a little. It always goes forward a tiny bit no matter what I do.

[@matthewstrauts5427]

I personally only believe in low bar as it's a more effective use of energy engaging more muscle mass but information here is dead on.

[@devonharvey8414]

Bro this literally made a huge difference, the bar was hurting my cervical vertebrae, but Ik to place it on the traps for quad emphasize, and actually felt a pump in my quads

[@NTDang]

The one tip that helped the most for Me was feet point outwards instead of parallel. Huge difference

[@amazingme894]

Incessantly adding your videos to My workout tips playlist

[@anwarhere1]

AMMMMMMAAAAZZZZING I HAVE BEEEN IN GYM FOR YEARS , THIS IS ENLIGHTEN ME

[@billowspillow]

Recently stepped waaaaaay back on my squat progression because I was foolishly rushing to high weight without perfecting form first. Now I'm committed to getting it right but it's gonna take a while.

[@daz1000]

Always such great vids - thanks Jeff.

[@daric_]

Thank you for your videos and help, God bless.

[@shashankrocky1414]

Now you have my...🔁 CLEAN !!

[@dawnoftheshredfit]

Those adidas powerlifts are amazing I’ve had the same Pair since 2020.

[@Marc83Aus]

I should have looked this up months ago, but seems im doing it right anyway. Thank you

[@Dionysus_Athena]

Good stuff. Love these videos. You should add hanging an elastic band with weight off the bands on the barbell. A low weight of course at first, this makes a greater difficulty in stabilising your core making them stronger.

[@Ronnock]

Thank you, Mark Rippetoe.

[@videomaker8207]

He was talking with 4 plates on his back. Respect.

[@jaedonlong4084]

Thanks Davis Daley, appreciate this a lot

[@michaelandrew83]

This content is gold

[@SurelyCursed]

Thanks Jeff for the effort you put into helping others.

[@mekyg813]

Great checklist, I've always struggled with my form doing barbell squats. It always feels so awkward.

[@kevinstroman7379]

That's nice for real😮😮

[@chrisallen7911]

Thank you! I need this to help me out. You’re adorable too!

[@Rattatatliff]

I’m 6 foot6 inches I have a lot of trouble with these, but this video helped out a lot

[@loonyb1n]

The quality of these videos is mad

[@kingwang9903]

Please do this for more lifts if you haven’t already Jeff💯

[@Xandy2dandY]

So glad I discovered your channel

[@V-Phoen1x]

For the squat to count is where the joint gets fully stretched , that is how stretch mediated hypertrophy works . So the 90 degrees works perfectly especially for people who get hip cracks from full depth even with low weight

[@rachelnicholeee]

Just came across your videos and I’m so glad. As someone new to weightlifting my personal trainer tells me to go lower in squats but I can’t do that without bringing my chest forward. How can I do deeper squats while keeping my chest up?

[@rozhensky]

It's so great content and a perfect loop, Jeff!

[@connerthomson9629]

Looking good Jeff and great demo. Nothing better than nice high bar squat👌

[@kenc.2448]

#6. When at or below parallel never let your knees go past your toes.

[@ms3ben]

You can generally move more weight with the low-bar squat, but you need decent shoulder mobility to get into the low-bar position.

[@draic890]

Also being your hands closer, squeeze your shoulder blades, level your pelvis, and take a deep breath that laterally expands your trunk to stabilize your spine.