How to Back Squat |

[@samsoninthepit]

you just solved my knee tracking pain in 11 min, thank you very much!! Went back and watched my squat videos and sure enough first thing I was doing was shooting my knees forward. Shifting hips forward on way up also a great cue, thank you!! Now 2 days to practice before my meet...

[@SquatUniversity]

I'm so glad to help!

[@1Hero411]

I had no idea that I was starting my squat with my knees until looking at a few of my older videos. Very helpful Aaron 💪🏾

[@gauravthapliyal7971]

Great instructions and tips thanks sir 🙂

[@byronnavarro5310]

Good for you coach

[@meowlover1142]

this video did it for me.....keep doing god's work man the minute you drop an e book i gotta have it.

[@atulshukla7372]

Thanks Dr.

[@Donnegro1]

Thanks for giving us all this knowledge! I love this channel!

[@SquatUniversity]

I'm so glad to hear! Thank YOU for checking out the videos

[@brandongreen4880]

Very good (thorough). If it would not be asking too much would like to see a video about some "compensatory" moves that might be made for the long femur crowd.

[@SquatUniversity]

I'll see what I can do!

[@brandongreen4880]

Thank you! If I am not mistaken (although probably not many) there have been World class Olympic lifters with long femurs. The squat video would be great in a series on Oly lifting for the long femur individual.

[@emZee1994]

Brandon Green yes this

[@SquatUniversity]

I'll see what I can do!

[@carlaminefee5842]

Yes please! And perhaps some discussion around difference for high bar vs low bar if any.

[@elenalatici9568]

75 year old woman here who trains at home, has no barbell but loves body weight and goblet squats. How can I find a variation that provides the strength of a back squat? 🙏🙏🙏 Have been a subscriber for a couple of years. Best channel. 💪🥇🏆

[@biglabrador]

Hi Aaron - how to properly initiate the squat with a hip hinge which will not translate into a hyperextention of the spine with loosening of the core bracing? I think even the model in your video, even though experieced lifter, on your command to hinge the hips mainly hyperextends her spine instead of moving the hips back. Thank you in advance for your response and all the best

[@therawstrength1998]

Watch criss duffin's video on open Seeger close seeger

[@roberttarn4856]

Great video thanks.

[@SquatUniversity]

Thank you Robert

[@АльбертГабидуллин-ш4е]

Лучшее методическое пособие по приседанию со штангой на плечах!!!💪👍

[@shaguftapalijo3083]

Great video. Love it

[@ΕλεναΣταυρου-π6π]

Thank you

[@makstod6903]

Awesome job,thank you so much!

[@SquatUniversity]

Thank YOU!

[@magpiemale]

A coach ha hard to find one in uk... love squats for muscle building.

[@garyheisler6139]

Between your book and FMS I've fixed my shoulder and ankle problems👍🏻

[@SquatUniversity]

I'm so glad to hear! The FMS material from Gray Cook is very solid.

[@nettoflorestal]

4:41 Her feet being adjusted haha. Great video as usual!

[@SquatUniversity]

Glad you liked the video.

[@abbiemorris3433]

So helpful!

[@fredastaire6156]

This stuff is gold, thank you!

[@SquatUniversity]

Thanks Fred!

[@spotmebro3589]

Ten years later…. I get it …!! Great explanation.

[@kipponi]

I have seen grips from smooth area to bar bearings. It is individual thing. I think when bar is best locket to your body is good thing and most likely best grip wide.

[@Adamjones2002]

Great video and information, liked and subscribed

[@capra_88]

9:24 that is my biggest problem, I've been waiting for you to address this issue @Squat University since I first started following you on Instagram...I recently started following you so if you did post something about this and I'm just commenting now, sorry, but better late than never lol, and I think that huge hip hinge discussed on 5:36 is another problem of mine too :(

[@Noneofyourbusiness-rq9jq]

Awesome video's mate keep em comming. would like to see wot you can do under the bar

[@SquatUniversity]

Than you so much!

[@madelrefugiogalindodejesus5031]

Wey useful advice. Thank you very much.

[@areynolds1990]

I went to school at Northern Michigan.

[@SquatUniversity]

They've got a good weightlifting team up there! I was there for a University Nationals years ago.

[@thecaptain5026]

I've probably seen all the squat video's on youtube. For the life of me I can't squat. I keep falling forward. I deadlift 180kg but my squat is only 110kg. I keep squatting but I hate it. Preventing me more and more to squat well.

[@eshandandekar226]

Great video once again. I don't have a coach at all, remote or hands on, I am Level-1USAW but I definitely need one. This wasn't addressed in the video but for those who are getting into, or still in the rookie stage of, Olympic Weightlifting, what are your concerns or practices for getting into the deep squat. Cheers!

[@SquatUniversity]

Eshan! Thanks so much - I really appreciate you taking the time to watch the video and answer the question. As far as your question - I think it really depends on the individuals restriction. I'd say often I find ankle mobility to be a huge limiting factor for many in getting into a deeper squat.

[@TheCarlosMagnifico]

How can you perform a deep squat with your feets straight without any rotation keeping de alignment between your knees and your toes? Your channel have been complete useful in the process of getting good technique. Follow you, best regards

[@stephanegueredrat5182]

wth is that, over arch back ( not in neutral spine posture) and of course a butt wink at the end !! thanks god your recent videos about squat teach the correct form !

[@glenrisk5234]

I have week glutes so try to keep the weight balanced more over my heels. I used to only ever squat to horizontal but I have been doing more ass to grass and the weakness in my glutes has become far more obvious. I tend to scooch back and load up my back. I have an old lumbar vertebrae crush injury that get's inflamed when I break form like this. For years I kept hurting myself with bad form. Recently I finally learnt what I was doing wrong and to keep correct form. Early days yet but I am hoping to correct this weakness.

[@braydengreen488]

Nice man! really good videos. Curious in high bar squat. is it possible to have the bar to high on your traps?

[@SquatUniversity]

Good question Brayden, it's definitely possible. The bar should sit comfortably on the tops of the traps. Too high and it will push your neck forward. This is why its important to look straight forward and pull your shoulder blades together to create a "shelf" for the bar with your muscles.

[@NilZm]

Love it! Is there any possible downsides with squatting barefooted if you have a considerable difference in the length of your legs? My left leg is 1 cm longer than the right leg, and I usually wear a sole in my shoes.

[@SquatUniversity]

Thank you! And yes If you have a considerable difference in leg length, you'll need to wear a shoe with a insole to help even things out. Squatting barefoot with weight will create an imbalance in forces up the body usually at the hips or spine that could create issues down the road.

[@robertrichards9565]

As someone with extremely retroverted hips I hope you eventually stress that depending on your hip anatomy having toes pointed outward than straight forward can be acceptable. I have had really bad acl pain because the ligament picks up the slack when I have a coach who is a starret drone, refuses to believe there are people that have atypical hip configurations and shames you for having poor mobility when even when proven otherwise.

[@emZee1994]

Robert Richards Kelly Starrett says that 98% of the world can squat toes forward. And he says that there is a 1% who have anatomical abnormalities. So if you are truly in that 1% then you need to show your coach those results (x-ray or whatever) and it might help to show him where Kelly Starrett says that you are the exception (it's in his book)

[@SquatUniversity]

Robert, while many people should have the capability to perform a bodyweight squat with toes forward there will definitely be those with different types of hip anatomy that will change things. Check out this blog article I wrote that will explain more. squatuniversity.com/2016/03/25/how-hip-anatomy-affects-squat-mechanics/

[@robertrichards9565]

Emir EC I did not mean to appear to attack him personally, however, crossfit is an activity that is highly attractive to uneducated individuals that have a tendency towards naturalistic fallacies. As an institution it also enables those same individuals into teaching positions whom often perform in the same capacity as a pt that requires a degree from an evidence based field of science. Though I do give kelley a lot of leeway, his advocacy towards chiropractors as rehab professionals makes me reasonably suspicious.

[@robertrichards9565]

Emir EC also keep in mind, the vast majority of crossfit coaches have 1 single certification that only requires a weekend to achieve. The idea showing a crossfit coach an x-ray and them being able to know what it means is hilarious. Coaches on average are not going to be like the authors of this channel who are pts that have doctorates in a legitimate field of science. There comes a point when some coaches need to accept the fact they need to take your word for it because they definitely on average do not have the education to deal deal with injured or impaired individuals.You should definitely hear some of the criticisms of starrets ideas from other health professionals. His ideas are not necessarily widely excepted as good science. I do give him the benefit of some doubt however.

[@eduardoaguilar940]

Hi Dr, after seing a few videos, I realised the most people use the same shoes for squating (adidas), which one do you think is the best one to use it? or do you think is better doing without shoes? Thanks for all value knowledge you´re sharing wiht us.

[@SquatUniversity]

Good question. I personally love the Adidas, but there are a ton of options available today (especially when it comes to weightlifting shoes). Here's a blog post I wrote on the topic that will go much more in depth and give you some good content to digest: squatuniversity.com/2016/05/06/are-you-wearing-the-right-shoes-for-squatting/

[@biglabrador]

Hello Aaron - thank you for an informative video series. Should a squat (both back and front one) be always initiated by the hip hinge (to a different degree depending on the squat type)? Why is it improper to initiate the descent with the knees (particularly if we want to make the squat a quad dominant movement, then why make a squat a hip dominant movement if we already have other basic exercises geared toward this goal like deadlift or romanian deadlift, which are hip-dominant by their very nature)? Is a simultaneous break at the knees and hips a good way, or is the initiation by a hip hinge always superior?

[@nithianathan7962]

You said breaking the movement with the knee places stress on the joints which i agree cause i feel it myself. But don't weightlifters do a jerk by dipping with their knee so as to maintain a vertical bar path?

[@emZee1994]

Nithia Nathan yes but it's a necessity for them because there is no other way for them to do it But the amount u can jerk and the amount u can squat is very different. Stressing the knees is not necessarily a bad thing it's just that repeatingly stressing it unnecessarily is

[@SquatUniversity]

Great explanation Emir. So yes weightlifters do start with the knees during a jerk BUT the dip is a very small movement and they are not using as much weight as a typical back squat. Just like Emir said, stress isn't a bad thing - its just something that down the road could cause issues.

[@tp5com]

Strongest raw IPF squatter in the world Ray Williams breaks with the knees first...

[@biglabrador]

Hello Aaron. Great video, thank you. Could you please comment on the issue of spine hyper-extension (or pelvis forward tilt) during the squat? Is the hip-hinge initiating the descent associated with pelvis tilting forward and thus hyperextending the spine? Tilting the pelvis forward and hyperextending the spine would cause the abdominal muscles to elongate and relax, which would go agaist keeping them braced. Thanks in advance

[@dwayneaasmith]

Hi Aaron. I was just wondering if you came across and came help me out with an issue I have when back squatting. 9 times out of 10 when I finish my set of squats I leave the rack with medial elbow pain. I thought my bar grip was fine but obviously in having some rotational issues. Do you have any advice? Hope all is going well with your book.

[@SquatUniversity]

Good question! Check this out - it may be a good start. instagram.com/p/BVaf2DPDuX6/?hl=en&taken-by=squat_university

[@dwayneaasmith]

Squat University brilliant. Thank you.

[@SquatUniversity]

You're very welcome

[@craigd851]

Good video, thanks. What is the opening song? :D

[@SquatUniversity]

Thank you! Its by JookTheFirst - you can find him on SoundCloud.

[@magicalunicorn5853]

What if you can’t break parallel? How do you improve depth with flat feet?

[@donchetotosheva4450]

How can I be sure that i do right hip hinge , not lumbar extension ? Is it controled brace of core enought for it ?

[@omlette2fromage]

i love squatting but i suffer from kyphosis hence im limited to a certain weight lifting, any tips for improvement?

[@SquatUniversity]

Do you do a good amount of mobility work to help improve your posture?

[@omlette2fromage]

Yes, i have started doing a couple of foam roller & resistance band routines. Im good at deadlift, benchpress etc but my squats really suck but im fascinated with squatting

[@SquatUniversity]

Keep working hard at correcting for posture and good things should be possible.

[@jenapaaskesenify]

Dear Dr. Aaron I've recently noticed when I back squat high bar that the bar has a tendency to rotate about 15 - 20 degrees to the right (so that the plates on the left side of the bar are "ahead" of the plates on the right side when looking from the side). From behind there is nothing to notice. I do not notice a hip shift. Could you maybe make a video on ways to correct this?

[@hanifabdul1025]

i noticed that her torso leans forward as she gets deeper in the squat. im not talking about her torso angle but the change in her torso angle as she goes down. would that not move the bar off from mid foot ? is there a mobility fix for this issue ?

[@docb9537]

How do we contact Anna if we don't have facebook? And what if I just want to send a few squat videos over to her so she can offer some advice and pay by the hour, is that possible? I'm just recreationally trying to keep my body strong, nothing special.

[@jasminetay9820]

Hi Aaron, what does "knee doesn't stay in line with the butt looks like?"

[@CountDuckula1908]

Should chest be up during the squat, alongside the retracted and depressed scap?

[@JeffO-]

7:22 - dogs always licking private area when there's a camera around.

[@carlaminefee5842]

Driving the hips forward to get past sticking point, does that apply to low bar squats as well?

[@SquatUniversity]

Sure does! It's all about making sure you don't get stuck with your hips extremely far behind the bar with your chest forward.

[@hertrisno8146]

would like to see you squatting with a big weights and see your form, just curious

[@SquatUniversity]

I'll eventually put up some examples from myself, but my end goal is to help educate others and not draw attention to my own personal accomplishments

[@whileshesleepz]

Nice. Thats a good bar . Fuck these comercial bars man :)

[@SquatUniversity]

I love the Eleiko bars!

[@jarrodwhite2824]

Should you arch your lower back a bit or excessively before the decent of a squat?

[@SquatUniversity]

Ideally no. We want to maintain a stable braced core in a neutral spine position.

[@thiagosuplementos6528]

I hold my hands up to get up? had a coach who taught me to push the bar up at the time of getting up to stand?

[@SquatUniversity]

There will be different cues that work for different people. I've always used the pull down on the bar but if the push up works best for you than I'd keep doing it.

[@funkwagonfefe]

My knees reach their farthest point in front of my body before my hips reach the bottom of my squat (just below parallel, not ATG). Is this normal, or are they shooting out too quickly? I have been trying to initiate the squat more with my hips lately.

[@thecastle09]

What if you don’t have those heeled shoes????

[@kegjnote]

I know this video doesn't specifically address the low-bar squat but I am having wrist/hand issues (numbness and pain in thumb, index and middle fingers, probably early carpal tunnel) due to my inability to keep my wrist straight while in low-bar position. What can I do to be able to get into the correct position? Increase shoulder flexibility? Any help is appreciated. Question of the day: I don't currently have a coach but I'm looking for one I could meet with in person (and afford).

[@SquatUniversity]

Good question - often that issue is due to upper body mobility. Try the corner pac stretch from this article out 3 for 30 seconds before your next squat day and see how you feel. squatuniversity.com/2016/08/05/the-squat-fix-overhead-mobility/

[@kegjnote]

Squat University i tried it immediately after your suggestion, since I was warming up in the gym when you replied (great timing!). It helped immensely. Thanks for the tip!! Pain and numbness is now almost completely gone, and isn't effecting my grip on deadlifts anymore!!

[@SquatUniversity]

Thats so great to hear!

[@jenns700]

I noticed you did not mention anything about knees surpassing your toes when we squat, I always thought that my knees should not go past my toes... is this a myth?

[@SquatUniversity]

It is! Here's a blog post I wrote that explains why: squatuniversity.com/2016/01/29/can-the-knees-go-over-the-toes-debunking-squat-myths/

[@nickdriskell5700]

I want to see Aaron squat

[@SquatUniversity]

I try not to post a ton of lifting videos of myself because my goal is to help educate and empower others and not to draw attention to my own personal accomplishments

[@woffe8094]

@@SquatUniversity I'm curious about how much you squat.

[@stylezofom]

@@SquatUniversity good one. This way you can talk incessantly about squatting in theory like you have a pHd in squats and add more BS about mobility work and do on without ever showing what you preach. There's not a single video on your channel squatting a decent amount of weight.

[@Richard-th8js]

The Big LeBoomski the best coaches are not always the best athletes, but if you have been on his instagram page you can easily find videos of him doing olympic lifts with good form as well as with a ‘decent amount of weight’. Just appreciate the free quality content that you’re getting.

[@stylezofom]

@@Richard-th8js @Richard Yan @Richard Yan I'm not on Instagram. I stumbled across this channel and was surprised to see how much garbage he's put out, unnecessarily overcomplicating the exercise. There are a few good points but nothing that you wouldn't find on a better channel. But this is not 'quality' content. Even in this video here, watch the elbow movement of the person squatting. The way it rolls forward instead of staying fixed to the sides is a clear indication of losing upper back tightness. This is not a nitpick about form, a common and crucial mistake beginners make. Instead he talks about pressing your big toe down, which is a purely corrective cue for someone who thinks you should squat on your heels as some high school coaches teach. You will never hear any accomplished lifter say that one of the most important things when performing the squat is to press your big toe down. This if I'm not mistaken was taken from a Chad Wesley Smith video. So after seeing a couple of videos of this guy it is clear that he's taken concepts from various other channels and presents it without any practice or understanding. And he's got a bunch of videos on mobility work. Mobility work of the type he is showing may be useful if you've had some sort of injury that has restricted your range of motion like after recovering from an ankle sprain for example. You don't need to do a shit ton of mobility work to increase the flexibility of your ankle with the hopes that it will help you squat deeper or with toes pointing more forward. In fact, such a thing might not even be possible and dangerous.

[@JA-jo7bl]

video on how to hip hinge sir? i see ann's knees are bending when she hinges. i don't really know how to do it properly. thanks

[@SquatUniversity]

I'll see what I can do. when you hip hinge you don't ONLY move at the hip, there is a small amount of knee bending too but the primary action is around the hip. If the action only happened at the hip the bar would push forward towards the toes and you would become off balance.

[@JA-jo7bl]

Squat University thank you. i have seen videos of people hinging until the bar is over mid foot without any knee bend, and then breaking the knees and squatting straight down. is this not feasible?

[@SquatUniversity]

If you view the squat from the side you'll see if youre about to remain in balance (bar over mid foot). So if youre taking enough hip hinge you'll see form this view.

[@JA-jo7bl]

Squat University so hip hinging without knee bend and then squatting straight down, is okay, as long as you hip hinge to mid foot and not go too far forward ie. past the toes?

[@SquatUniversity]

Ideally the hips and knees will bend together but the emphasis will be in the hips pushing back. The big thing I want to eliminate is the knees jamming forward at the very start.

[@leeption1able]

Is a lower bar back squat good or bad for you. I place the bar slightly lower on my back. I also use the Smith machine because sorry a$$ planet fitness has no free weights!

[@SquatUniversity]

A low bar back squat can be great for you as long as you use good technique (as with any squat!)

[@masaledarbhartiya5831]

What's actually engaging the core means and what it would do ???? Please reply

[@SquatUniversity]

Engaging the core means to turn these muscles on to create continued tension.

[@evspaceman]

what about flat feet? mine are as flat as the floor that I stand on and I have a lot of trouble squatting.

[@zerdtt761]

Same did you fix your if so how

[@rajandhillon4836]

The postirior chain is not the powerhouse of the entire body. The powerhouse of the entire body is all muscles working together to complete a movement.

[@SquatUniversity]

I agree the entire body works together to produce perfect movement, but the power for generating explosive hip extension (a movement seen in MANY sports) comes from the hips.

[@jesusledezma1091]

name of the intro song??

[@mannytravieso9812]

Remote coach, that I can send videos to, and see on occasion.

[@abigailcartagenas6705]

Personally, I don’t like beginning the lowering portion of my squat by leading with the hips. It sets my hips to have an early anterior compression.

[@SquatUniversity]

Abigail - totally understand. Sometimes it takes a lot of work to figure out how to start with the hips without anteriorly tilting the pelvis. Think about really bracing the core and breaking at both the hips and knees at the same time but sitting your butt down, not back. That may help.

[@milicab2962]

OMG, there is a dog in the video, I can't focus on squat anymore O.o :D

[@jesusmontoya1854]

I do not have a coach

[@lindaardito8237]

the coach's knees are a bit wobbly probably from past injuries.

[@michaelkarayan6652]

I wanna see you teach a “rip squat” but how it’s intended in the book...that’d be so dope to see.

[@SquatUniversity]

I'm a fan of most of the things he teaches but don't personally teach the head down position for low-bar squatters. I think a neutral or slightly elevated eye gaze is still okay for the squat.

[@Rajinbin]

Bro I like your videos, but you need to get do a better video on the squats plz like Oleksiy Torokhtiy and dmitry klokov because a deeper squat is needed. I'm at least glad she came to parallel. Plus you could've used a model since you didn't even use your expect knowledge at all.

[@Mike-hw5jp]

I've been watching tons of this channel lately and now I can't believe almost anything I heard since he told us that it doesn't matter if your knee tracks over your foot or off to the side when you squat. - ARE YOU NUTS? You are condemning so many people to knee or other injuries by spreading this false info. Super disappointed as I thought I had found a wealth of great information for squatting but I just can't believe a word you say after seeing that 6:20 Now, it just so happens in this video you say the knees stay in line with the body. WHY does your information change from video to video. For the skeptics out there, try watching more of his vids and you'll see what I mean. I'll stick with FitnessFAQ , Calisthenicmovement, and AthleanX

[@SquatUniversity]

Mike Mike Id recommend reading this blog article on why it’s okay for your knees to pass your toes: squatuniversity.com/2016/01/29/can-the-knees-go-over-the-toes-debunking-squat-myths/ Also when I say the knees can move to the side - I’m discussing lateral tibial glide that is very commonly seen in those who squat very deep. This only is okay if the entire foot remains in contact with the ground and stays stable. I’d recommend checking out Max Lang on Instagram. He’s a german weightlifter and shows a good amount of this lateral knee movement during a deep squat.

[@samuelclemons508]

Of course it's a "back " squat . Unless otherwise designated ,ie "front squat" , then it's a SQUAT !!!

[@jonnyincognito899]

Seems like a butt wink on every sample squat she does 🤔

[@aaronmajchen982]

Her form was absolutely horrible. Back came far too forward, and arched. That will destroy your lower back over time. See Tom Platz for perfect high bar squatting.

[@guidoravs]

why are you encouraging people to do incredibly dangerous exercises that have plenty of perfectly safe alternatives available?