How To Squat Correctly (FIX MISTAKES!)

[@KevinMeyerSSK]

How do I fix my butt wink? I have terrible terrible mobility

[@SquatUniversity]

Check out this video kzbin.info/www/bejne/faa6qX-YYs6Mosk

[@dusandragovic09srb]

Alan Thrall made a video, 5 min a day. Let's say what ever time a day and the progress is inevitable. "Evolution" is a story, like all religion. WE ARE MASTER ADAPTERS. Mobility = muscles Kneesovertoesguy I think SU made a video with him.

[@JA17SBLVIIIMVP]

Avoid the burrito beforehand.

[@angrysocialjusticewarrior]

Play a rap song and do some twerking as a warm up before doing a squat.

[@dritanvarfi5274]

Try to arch your upper back hard and keep it firm during the whole squat. This will also make your lower back stay arched. Also don't forget to stretch your hamstrings...do it after squats mostly and little/not exaggerated before...just my 2 cents

[@mattwenning2164]

Love it!!! We had so much fun. Thanks for watching. Hardest thing I’ve ever done in lifting --- break parallel with 135 😂😂😂😂

[@StrengthCircusDD]

Thanks for doing this. This is a video I’ve long waited to see!

[@jackr2805]

😂

[@WestWrestling06]

[@KwisBwown]

it is so clear - you are a very cool dude brother. god bless you.

[@bestactionmovies1]

Seen you on videos with Mike O’Hearn. Great lessons here !!

[@The.Ghost.of.Tom.Joad.]

I used to go butt to the floor. Until about 30 years ago, when a trainer taught me to stop JUST BEFORE the butt-wink. She taught me that lowering beyond the butt-wink puts unnecessary strain on the lower lumbar and, due to the high weights I was pushing, risked injury due to compression. Stopping the eccentric motion just before full-bottom kept the pressure on the glutes, quads, and hammies, and off my back. Now I squat well below parallel, but about a foot from the ground. Of course, I'm 55 and am not training for a clean competition. And even then, while I was training more as an athlete than a bodybuilder-more "go" than "show"-I was way being my varsity years so had different objectives. PS. She corrected my form with 100-pound Goblet Squats... very light for me. We did that for a full 6-week cycle, 12-15 reps, until I had the muscle memory and we went back to the barbell. I was soon back to my old tricks and my squat strength began to climb.

[@AgingFlux]

I had the same experience. I used to go butt below the floor level. Until she corrected my form with 200-pound Goblet Squats... very light for me. Then I was back on track and became even stronger. You are so right.

[@dimitaraleksandrov6381]

Very helpful video! 12+ years of squatting and I did not know the difference between low and high bar.. it all makes sense now!!

[@andydelassus2734]

The “pushing the knees out” was a game changer for me.

[@damienfoster256]

For 1 sec I thought that was a rack of swords on the back wall 🤣

[@sidrens1047]

😂

[@FitFighter15]

Ha ha ha.. good one

[@3IN1SDG]

You never heard of the squatting samurais?

[@gehtso7313]

Everthing is a sword, if you are strong enough.

[@Lasse3]

I can tell you with no ego, this is my finest sword. If on your journey, you should encounter God, God will be cut.

[@BLB138]

Each version of the Squat has a purpose and an importance. The one that suits you best is the version that is most specific to your sport. But if you’re someone like me who just loves to train in all forms of weightlifting, Olympic and Powerlifting, the sky is the limit on your specificity. Matt Wenning says it all the time: “overuse creates mileage”, and eventually your body will break down if you stick to the same stimulus. Train them both. They’re both great. You can never be too strong.

[@Mobev1]

I’ll tell you now as a man worth 32 million….lifting heavy is a waste of time. I had an industrial tenant that had trophies all over his storage room in his shop. He was older and dead now and died pretty young. He actually died last year. He regretted wasting his life lifting and he was weak and broken. I offer you golf and pickleball and just machines. I squat 245, bench 225 and can do dozens of pull-ups and I bang chics on call and am married to a hotly that luvs me. Don’t be a clown. I also surf and slalom ski and dive..I enjoy life. Did triathlons for 10 years. Point being don’t be a low iq non athletic gym clown and then die.

[@chriskeck3689]

@@Mobev1 Thanks for sharing how great you are! Very helpful

[@robertomorghen4995]

​@@Mobev1who ask?

[@Mobev1]

@@robertomorghen4995 common sense asked, I promise.

[@Mobev1]

@Kieran Jones my guys have a coping saw

[@poojasoneja7011]

I felt that I was vibing with these folks as they taught their passion (barbell squats) and then laughed and hugged at the end. It's such a beautiful hardworking friendly community!!

[@ralphstarr9904]

This was one of the most helpful squat videos I’ve ever seen and help me address my struggle with finding a comfortable squat position.

[@Ancient_Khan]

Peace, I uploaded a video of how to actually squat. These guys are missing a big part of it, the forefoot. You shouldn't be standing on your heel, it compresses your joints and disengages your muscles

[@jiruchan]

Thanks to this video I finally realised that I've been doing low bar squats all this time! No wonder trying to squat below parallel felt so uncomfortable and I always felt my low back trying to take over. Since I could easily do ass-to-grass front squats I knew it wasn't a mobility issue. I honestly never intended to do low bar; it just felt more comfortable for me to place the bar on my rear delts. 😅

[@RobertRedway]

yup same here. i was squatting a ton of weight using low bar. then after knee surgery decided to focus on high bar. or even atg low bar. mobility and quad strength became my priority over just tonnage movement (I had big/strong hams)

[@Jafmanz]

Why the hell are you even playing around with front squats if you don’t understand squat mechanics???? Walk before you run boy!

[@GameTimeWhy]

@@Jafmanz some people are naturally good at different things. No need to be condescending.

[@myshrm1]

Not everyone is taught properly the mechanics, so are left to figure it out themselves@@Jafmanz

[@Jafmanz]

Imagine if there was some kind of global communication and media sharing tool where you could literally watch the top squatters in the world squatting and/or coaches giving detailed guides... Hundreds of thousands of hours of it.. be great wouldn't it?@@myshrm1

[@aetherblackbolt1301]

I had an incident as a child that injured my knee so I try not to put too much pressure on it at extreme RoM, which is why I only do high rep Bodyweight/Kettlbell Squats for Ass-to-Grass, but Low Bar Barbell Squats to Parallell At the Knee. The key thing is to do both and mix things up to have a good range of strengths.

[@ZarakiKenRoby]

The intro with the mock shouting match and make up hug at the end was worth the like👍👍👍

[@SquatUniversity]

Haha glad you liked those parts!

[@dritanvarfi5274]

Good one! Especially Matt Wenning, who really fascinates me, as he always makes good points in his tutorials.

[@MJHFTBN]

Best clear definition I’ve seen comparing the two!

[@turkishexpress]

Amazing content that makes it very easy for newer or even intermediate fitness nuts to digest.

[@SquatUniversity]

Glad you liked this one!

[@sarai004]

I am so so happy this channel exists!! 🙌🏽

[@megan1778]

Sweet collab! Liked seeing different squat styles in one vid, well done 🖤

[@2099mau]

Dude this channel is super good, thank you for the vid!! I am sharing this with friends

[@SquatUniversity]

You’re so welcome! Thanks for sharing!

[@bw6078]

The GOATS talking. The Super Squat Team. None better.

[@ShaunSilk-ew7cy]

Aaron Horschig has possibly the most aesthetic squat I've ever seen, his leverages, technique and hard work combine together for a squat that looks better than any one in spite of the weight lifted.

[@YTisDone]

This just allowed me to piece together a problem I've been having with my squats since the day I started lifting. I've always been a low bar squatter. I settled into this squat form before even knowing there were different bar positions for the squat. After I found out about bar position though, Ive never been able to high bar squat. I was never quite sure why, I just assumed it may be because of genetics. Either my pelvis socket was too deep or my leg to torso ratio was such that the high bar squat didnt work for me. After stumbling on this channel and further, this video, it was really eye opening to have the angle of the ankles pointed out in both lifts. After attempting to get in that position myself, I've noticed that I can barely shift my ankles forward past a 90° angle with my feet and to actually get in that upright position I need to lift my heels a large amount in order to compensate. This made it clear that Im lacking enormously in ankle mobility. If I want to improve my squat it would be super beneficial for me to wear weightlifting shoes and do ankle mobility exercises.

[@Hossak]

Did low bar for years, now high bar and go for that massive depth. Never felt better, plus I can now squat my low bar max with complete control. Anyway, goodluck everyone!

[@DeadeyeJoe37]

I didn't realize that low bar squats limit your bottom range of motion. Here I was having problems getting lower than parallel with the low bar. I have been working on mobility to get to parallel. Low bar just feels more comfortable to me. I'll try high bar also so I can get that lower range. My end goal? Being able to Asian squat without tipping back and get out of the hole with weight

[@Vitamin.Z]

Just out of curiosity, why is that your goal?

[@DeadeyeJoe37]

@@Vitamin.Z I've always wanted to lift heavy with squats, but I've more been envious of people that can go into the Asian squat position and just stay there comfortably for a while. It would be so useful to me since I hate kneeling for a long time or kneeling on something that isn't comfortable (like when I'm gardening). Also, there is the longevity portion. I'm middle age now and am realizing that hitting 315 on a back squat isn't as neat as feeling athletic and loose. I love lifting heavy, but now that I'm doing yoga and athletic style workouts, the way my body moves and feels is much better than when I was just focused on strength.

[@Vitamin.Z]

@@DeadeyeJoe37 great answer! Thanks

[@MJHFTBN]

It’s defined possible to go lower with the low bar, just keep at it. I low bar hip joint below knee joint.

[@malcolmhales8181]

@@MJHFTBN definitely.

[@kramkalisthenics]

4:20 now that's a true full ROM squat! At 64 I'm into ATG goblet squats (not loading the spine so much). It's amazing how many "fit" people cannot go ATG.

[@robmarsh918]

Just to note, though, it is massively different doing ATG for a goblet squat vs a barbell squat. The latter is significantly more difficult and has more risks. With the goblet squat or front barbell squat, the center of gravity is different and allows you to stay more upright that a barbell squat, making ATG easier. But yeah, I agree the ROM of the movement itself is awesome.

[@kramkalisthenics]

@@robmarsh918 of course. The risks of a fall or injury doing heavy back squats past 60 is not worth it to me. I did a lot of back squats when I was younger. Now at 66 weighing similar to my high school weight (160 lbs. 6 feet tall) using around 90 lbs. squatting to a 6 inch depth (goblet squats) really works for me. Happy squatting to you!

[@josephmoore7403]

Best breakdown explaination on this topic ever. You have performed a sevice to viewers. Thank you!

[@therunliftdad]

squats are my worst of the big lifts, so I just don't look forward to doing them - yet that makes them the one thing I really need to make sure I don't skip every week. I loved this fair balanced tutorial. I like to perform both styles, with very little weight, which happens to be all I can do!! :D

[@The_MKUltra]

Great content, great group of knowledge in the strength sports.

[@PoppyJr11]

Yes, I can’t wait for the other videos. 🤘🏼

[@StrengthCircusDD]

I’ve been waiting for this video!

[@jonathanm8850]

"Its all about love" ❤️ Dr. Aaron Horschig, 2023

[@ez6791]

thank you so much for this amazing channel. it's an incredible resource for everyone

[@powderedwaterpudding]

I have been DYING to see Aaron and Matt together

[@HoneyBadgarDontGive]

Good clean advice

[@spencergsmith]

Chad Vaughn is a boss, I especially enjoy your videos when he is involved 👍🏼

[@chattingwithshap8010]

This is tough. I’m not a fan of sitting back. I know many do that, but that tends to be more for equipped lifters. Knees should be allowed to break with the hips. Just pushing the hips back can lead to excessive forward lean. Also, it can be much harder to maintain the proper bar path when you don’t let you knees travel forward and out.

[@mjc1021]

I agree. I practiced sitting back for years but a few years ago I learned to break at the hips and knees simultaneously and it feels a lot stronger. I don't have a lot of forward knee travel but it's certainly not vertical shins.

[@chattingwithshap8010]

I’d also add that squatting low bar, high bar, SSB, or a front squat all change the angles. Plus, each person is unique based on size, limb length, mobility and other factors. I’ve taught many people to squat, and some it takes a few days, others months. Fitness has gotten to the “10 second to greatness” idea. Squatting - deadlifting - cleans - benching are all dynamic movements. The focus should always be in mastery before weight. Hope this helps.

[@gavinr5576]

Wholesome AF. Thanks guys.

[@terryclark1153]

Great video! This has really helped me improve my squat technique. I've been using the @squatdrop squatting gauge to perfect my depth and it's made a huge difference in just four weeks. Not only has my technique improved, but my legs have also become much stronger. In fact, my maximum lift went up by 30%! Thank you so much for sharing this excellent content. I can't wait to keep improving my squat with the help of your videos.

[@ericvasquez4038]

1:39 'MAXIMAL TONNAGE"

[@41BOT]

Thank you. We are a ton of squats closer to world pace now.

[@jambojack]

This guy has great form on the high bar squat

[@lucasvarley9764]

Great video! I'm going to have to try this out. One of the biggest things that has helped me build muscle has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[@S_BB]

And the stupid 'trainer' at my local gym made me believe that pushing the knees outwards is a wrong form! I'm just a casual gym goer,so I'd rather go with the high-bar form. Thank you guys for clearing the doubts. Much respect from India.

[@kadijaish]

A lot of people don't realize your anatomy plays huge role how you squat. Looking at people with shallow hip sockets go deep in squat is the same if I make a video how to be tall because I am 6ft5

[@randygentry2442]

Love how Matt was too proud to be coached on the ATG squat

[@Mel684]

Can I make a video suggestion?. Are you able to recruit someone 6’ or over with a short torso and longer femur and showing them a proper squat?

[@mjbutler51]

Okay, I'm 62 years old. Your videos have greatly helped my squat and deadlift but no matter how much I work at it, I cannot keep my balance when doing single leg movements. I always have to have something I can reach out to to stabilize myself. Do you have some exercises for those of us experiencing age related instability?

[@racebannon7355]

Goblet Squats, Box Step Ups and Deadlifts I’m 63 and closing in on 300lbs ATG

[@cucumbers405]

You may have a different problem than me (I’m somewhat young) but I had similar issues and they were primarily related to IT band problems and instability and lower back,especially if you run or do other sports or activities frequently. If nothing else else works finding physical therapy recommended exercises to improve those problems may help (exercises for patella femoral syndrome + related things)

[@jesseauwerda732]

Have you tried doing single leg exercises barefoot or in socks?

[@TheWhoisbigman]

Excellent... and I'm very critical about technique.

[@shahehuban]

Love it king

[@adambarrowcliff3819]

Ridiculously good content

[@justinheasman845]

Great video

[@SquatUniversity]

Thanks

[@barbellbryce]

Really surprised but cool to see Matt in a video like this. He usually destroys people who do knees over toes 🤣

[@RobertRedway]

maybe because he realizes the value of 'knees over toes'. good for him

[@Cope69]

Wholesome bro moment at the end

[@shawn4105]

Low bar you forgot about one of the biggest additional contributors. The adductor magnus inclusion in the wide stance with the knees pulled out is a major contributor compared to the glutes that are shortened with the width

[@roundup1253]

To be honest now I’m confused more than before. You put out many videos where you say, squat like your anatomy. In my case. In have long femurs, a little shorter Torso, I learned here: make knee over toes and it’s no prob to have a more pronounced leaning forward to keep the weight above midfoot. By the way my mobility allows only parallel squatting. Now you describe everything purely from a low- or highbar perspective. My individual positioning is now exactly in between low and high bar. I have the bar positioned on my back as for low bar, my depth is like low bar but my knee is obverse toe like highbar. Do I need to worry? What I learned on this channel is, squat as your anatomy, everything else does not matter. Now I learned it’s all dependent if you low or high bar squat. BTW, most natural and healthiest feeling I have with Zercher-and zombie squats because of the upright position. My Zercher is as strong as my back squat what shows I’m not made for back squats ( 140 kg for 5 reps with 95 kg bodyweight)

[@spencergsmith]

“Squat for your anatomy” doesn’t mean you can’t both high-bar and low-bar squat. One might feel more natural or comfortable for you, but you can still do both, even if one is less ideal for your anatomy, mobility, or sport-specific training.

[@TheDougDaniel]

Hmmm, I thought I did high bar squats, but I feel like my bar positioning is far closer to the low bar position in this video than the high bar position. That could explain a few things - not least why I found it so difficult when I tried putting the bar in what some other videos call low bar 😂

[@Gab8riel]

I've practically given up on the high bar squat. I truly believe my ankle mobility would only be fixed with some kind of surgery. It's a shame, I find Olympic weight lifting to be a really insteresting sport, but I guess I'm gonna have to stick to deadlifts and low bar squats.

[@benjaminurzua8100]

Great information as usual, thanks

[@LiveLifeWithLove]

thank you.

[@CatholicWithaBiblePodcast]

I'd reeeeeealy like to see how they look from the front/back.

[@emirbfitness]

nice collab

[@RenatoBalbuena]

Excelente! Este necesita traducción je ! Saludos desde Argentina al #1

[@vnbakshi8872]

Love your knowledge and Coaching techniques ... Please start online group training programs, across the globe. So everyone can squat and improve the posture and connect with you closely. Thanks and Regards 💞🙏INDIA

[@santiagosteven6105]

I like high bar to keep me more upright and to keep my shelf more stable. Low bar is apparently easier with load distributed at glutes and Hammy's but I love my high bar squat.

[@stevef6523]

Nice, thank you. Would have been good to see from the front angle too.

[@klrdto3250]

Bro, I really wish you could do a review on the barbells that you have particularly the ones for olympic weight lifting

[@jayla4798]

More people joing the squat university gang..!? Great video as always.

[@jmichel70]

Thank you

[@ΓιώργοςΚουτσιούλης]

GRATE VIDEO!

[@cuba317]

Had big problems with bar position. Always squatted with low bar, but it was MUCH lower than it needs to be. My wrists hurt AF and it was unstable. Did only parallel squat, got to 120kg X 10 ( not failure) but decided to change technique. Sometimes i didnt go till parallel and its hard to control depth. So i dropped weight to the 100kg ATG. Can do 10+ reps with no problems, but will increase weight slowly because after last weeks training my muscles were shocked. Big pain in the inner thighs. Did 2nd training yesterday, felt like a charm. Very solid and i like it much more than parallel because even if i sometimes dont squat to absolute depth, its still very low. So i dont feel that i cheat and its much easier for my mind( except that its very hard physically) . Will go back to the 120.

[@ThinkSimply]

Which one do you recommend with lower back pain..... High bar, keep it lighter, enjoy full range of motion and being more upright?

[@chrisknightnaturalwellness9697]

Awesome post ✨💪🏽🥰🤙🏽✨😎👍🏽

[@sergiocvm8435]

Love your content

[@nehemiahjandroep4568]

This was soooo helpful! Thank you

[@rajeshchatterjee8446]

You are the best.

[@shantanusapru]

Matt Wenning FTW!!!💪💪💪

[@maganazikaren2211]

I got ATG with 250 275 for 4 second hold. Pause reps. Box squats I go around 350 zero pause

[@MUCKFOOT399]

you said "the less he has to work" . always work harder.

[@stackbundles848]

always fun when my youtube worlds collide great vid dudes

[@MrButterpantz]

Pretty dang good stuff

[@youtubecreators384]

I actually do ass to the grass for my warm up sets before putting on enough weight so that I can only do just below parallell for a 5x5 workout. So I get the best of both worlds.

[@mrpikachu3154]

I prefer the 1st one

[@adriennesmoot6603]

I wish closed caption was an option on this video. It's great for when you want to know what's being said but have a sleeping baby on you 💗

[@marcelo1810]

Hello! What's the outro song called? I know it's by Jookthe First. What's the name? Thanks!

[@Liberum69]

What's better for a Rugby Sevens/Soccer/Ultimate Frisbee player?

[@charliewilson3234]

Awesome tutorial. BTW where did you guys score that rack from?

[@sotiristserepis8169]

Guys PLEASE make a video about Sheuermans Disease 🙏🙏🙏

[@dungphan231]

Thanks u

[@romiopiopio]

briliant! thanks a lot!

[@SquatUniversity]

You’re welcome

[@deepanshuyadav6122]

i do full squat now my back feel more comfortable

[@sloopycat1954]

How can I learn to squat properly without a coach/trainer etc, please help me I'm willing to learn but it seems a awkward just watching videos like this. Thankyou in advance great video.

[@johnpenner1318]

What technique translates better for cycling?

[@aodoemela]

Which version would you say is better for athletes looking to develop speed or jumping ability? Most sprinters or football players use high bar from observation but I don't know of that's just convention.

[@AinsleyVarvel]

High bar is generally better because the quads get more work and that's the big explosive power house for sprinting and jumping.

[@maxpowers4436]

If you can train BOTH train highbar full ROM to get maximum musclewise and train quarter squat for best carry over to jumping. Dont train lowbar if you are trying to jump or sprint train highbar and quarter squats.

[@aodoemela]

@@AinsleyVarvel Interesting. Would you not say front squats are better then both then. Also I think for sprinting some myself would argue the glutes are key and taking the emphasis off off them and placing it more on the quads is might not be more beneficial.

[@aodoemela]

@@maxpowers4436 Yeah but even if you do quarter squats you still have to choose a bar position. Currently I train ATG front squats with lighter load and high volume then half squats/ quarter squats to a 90 degree angle with lowbar because high bar used to be uncomfortable. So I'm already doing something that is somewhat similar to what to what you suggest.

[@AinsleyVarvel]

@Actual Random well I may be a little out of my depth here. I have a lot of lifting experience but I'm no kinesiologist. Anyway, I agree with you that glutes are very important, though certainly less explosive than quads. You still work both groups in both movements but I think allowing the quad to move all the way through its full range of motion in a high bar Squat would replicate the action of sprinting best. That being said, I love low bar squatting and would recommend it generally for developing massive strength and stability. As far as a high bar Squat vs front Squat, I would say yes front Squat would be super beneficial, assuming you have the mobility to do it correctly, but the reason a coach might recommend back Squat instead is because it's more simple to perform and more importantly, you will be able to lift bigger weights which means more strength gain theoretically.

[@MhmMoon]

Which one makes your glutes grow quicker

[@BrianBrooklynHannon]

Question I am 47 and I recently got into lifting. I have been doing a parallel squat. The exact way you just explained it, the exact way I do it. With that being said my knees have been bothering me. I tend to push through the front of my feet, but I have been getting better with pushing with my heel. Here is my question. Why are my knees bugging me ? Is it I just need to work through it and they will eventual be fine. Or am I lifting wrong ?

[@billf9526]

Hi Doc. As always thank you for your content! It’s always spot on. I’ve been powerlifting for a couple decades and not moved Into strongman. Every so often I’d “tweak” my low back on the right side. Long story short after finally doing it worse then ever I went to my ortho to see if I finally damaged something. I found that I have sacralization on the right side on the L5 to sacrum. Any suggestions for adjusting my squat/deadlift form to minimize the added pressure on my L4-L5 disk? Finally knowing the source has me hoping I can find a preventative solution. My orthopedic doc was no help. I need a squat pro. Happy to discuss details offline if you prefer. Thank you!

[@tjboylan20]

I’m no doctor but I did have damage to my L3 C2 C3 C4 I found that the way I had less pressure on my spine was to wrap the bar with athletic tape, I also would put chalk on my back for my squats. I also focus on strongman movements

[@zackariahp1873]

What about mid bar squats

[@WARBIRD13]

Which is better for bothersome back and knees

[@markk6025]

What do you do if you don’t have a rear delt?

[@nikilragav]

I think I lift with a higher bar position but leg technique more like what you describe in low bar.

[@paulnever6501]

all about preparing of the reception of the clean tho