How To Stop The Good Morning Squat

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Chapters:
00:00 - Intro
00:24 - Fixing Squat Technique
02:55 - Correcting Tight Ankles
03:55 - Knee Movement
06:20 - Hip Mobility
07:12 - Hip Drive
08:32 - The Back
08:15 - Team China's Back Tips
12:09 - Bar Placement
13:00 - Arm Position
14:00 - Tight Chest and Lats
14:42 - Strengthening the Back and Core
16:20 - Conclusion

[@lofigeo9890]

suggesting a video like this for knees caving in

[@sikastrength]

Great idea! 👍

[@AdStellae-]

E3 Rehab has a really good video on knee valgus (knee cave)

[@IsaacMorgan98]

I spent about a year trying to get my squat to be a nice upright weightlifter squat and my squat stayed stagnant for a year. As soon as I realised, "I'm not a weightlifter, I just wanna lift the heavy thing" and let myself lean a little bit to more leg press a squat than hack squat a squat, my weight went up from 200 to 220kg. I'm not an excellent squatter but I'm content with where it is and really dont need to be able to squat more than that for my goals at the moment which are all strongman goals and not weightlifting.

[@ulfang]

An analysis on the french low bar with why it works for them but why its not the best idea for everyone else would be great lads! Also clip references were on point in this one 😂. Cheers

[@Robdutton91]

It would be unwatchable due to the ugliness of the technique

[@hugo9078]

it work in powerlifting because it engages more hip flexors that are strong muscle

[@ehmerz]

Im quite a dominant deadlifter, and this tended to make my squat turn into a good morning. I would say adding in SSB work regularly as a secondary squat exercise made a huge difference - it taught me to use my upper back earlier in the squat and more consistently, and has really helped turning into good mornings.

[@fallingwickets]

thanks a million for the great content today and the steph introduction

[@latepate3789]

Month ago I finally fixed my heels lifting from ground, after many years of thinking it was a mobility issue. I did it just with focusing on not letting them lift xD god I felt stupid. So you are very correct with this.

[@sikastrength]

Very common mistake 😊

[@dwadsfaadaxdw752]

LMAO THE SQUAT U POPUP ON THE FEET FRAME

[@sikastrength]

For the record Alex takes creative liberties 😅

[@yevgeniyfiskin4781]

Great as always!

[@Wo1fLarsen]

Excellent content 🔥

[@padraig9445]

Great video 🙌

[@alexmoses3215]

I have just started squatting for the first time in YEARS. This came at the perfect time. Thanks boys!

[@sikastrength]

Best of luck with it!

[@verejukes6500]

@@sikastrength should he consider using the sika strength app and the road to anywhere squat 2.0 program?

[@radMisc]

I went into my heavy ish 5x5 yesterday after watching this video. I've had the issue of my bar path deviating forward (more than acceptable) to the point where my heels are on the verge of lifting off the floor. I did not feel particularly strong on the day, but decided to put all my emphasis into keeping a rigid mid and upper back. Lo and behold, best bar path I've had in years. Suddenly, I felt the strongest when over my midfood, as opposed to feeling stronger when going out over the toes. Thanks Sika!

[@bigbendstrength]

Really great video guys

[@ALister_priyanshu]

prolly the funniest video yet well done lads

[@Ino.dorito]

Edits went extremely hard in this video

[@gregorycampbell1849]

Very informative, thank you.

[@TCAPerformance]

The Squat U pop up was CLASSIC 🤣

[@jeremyp5210]

The back section has been a life long study for me. I have experiementing with vertical vs the ribs down slight pelvic tilt i do feel more strurdy with the ribs down method. Both are pretty comfortable though. Good info fellas.

[@TDace25]

Can attest to improved hip and ankle mobility help in staying more upright and quad focused. Great video as usual

[@mikehamilton9984]

Very informative

[@goonerinSP]

Honestly, the best squat form I have learned is the starting strength model. It requires that you lean over point the chest down , set the knees out early, reach the hips back and then drive up with the hips. As a 6ft 3 guy I used to let my knees slide forward too much and got bad knee tendinitis. Now that's disappeared and I feel the posterior chain more involved. A complete game changer and feels more natural this way to me. I'm also able to keep the bar directly over midfoot better and feel in better balance when squatting. Whereas before I was trying to squat like a Chinese weightlifter and it just didn't seem to work well for me.

[@alexvisan7622]

I'm 6'3 too and had the same experience. But now even high bar squats feel good after finishing my lp. The mechanics are mostly the same.

[@Wo1fLarsen]

I can relate.

[@bobbyhillthuglife]

Chinese style squatting is not meant for 6'3 people lol I eventually settled on cues similar to what you described. Main cue is knees start moving forward a split second before hips move back, then when hips are moving knee stays stable over toes.

[@ZevAidikoff]

The game within the game!! 11:00 i love this

[@fleshmotorcycle9427]

As someone with objectively dog ass proportions, I’ve come to the conclusion that most people think they have dog ass proportions.

[@chc84]

Great video! Really useful info and fun clips. :D

[@drip369]

I love kang squats as well as standing good mornings but yes they are definitely to remain separate from low bar back squats

[@sikastrength]

Lots of eastern European countries like the kang squat in weightlifting

[@ArizonaGrapeade]

Hmm never thought of monitoring my knees out of the hole. Will check this out for sure next time i squat

[@josiahvillaflor347]

I needed this video since this happens every time I max out and I don't like it.

[@Hossak]

Excellent video - can you get lifting shoes that light up and make a triumphant noise when your squat form is perfect?

[@rabindraneupane7799]

A video like this for addressing butt wink would be great.

[@Smittjitsu]

Sick to see a baldomniman spotting on a sika video

[@Yupppi]

The section of the team physio explainin the posture was a bit weird. I mean in terms that we're explaining human anatomy in motion with a 2D stick figure that has straight lines as bodyparts. While the human spine has a strong S shape when it's neutral. And lifters like Tian Tao having massive back muscles, the traps and all of them making it rather difficult to gauge the shapes of the spine. Like if you bring your elbows back and open your chest, your back starts to look curved right away if you have big muscles. And accompany that with the curvature of the lower back and it starts to be rather difficult to gauge where the neutral and extension lies. And there's never footage directly from the side to try and draw a straight line from hip to neck and shape the potential spine shape. I'm not trying to say he's saying something wrong. He explained the concept very well, I think he addressed most of my points directly. I'm trying to say it feels like a very vague topic and tough to verify as a viewer with the limited material. All I know that if you avoid extension at all costs and overthink neutral spine, you'll quickly find yourself with rounded back, collapsing forward because you lost the rigidity. And to be fair, neutral has to be a range and we should have some sort of definition for it before we start talking about it in a critical way and comparing the directions coaches give, to be on the same track. It's rather unlikely that the spine is like a steel rod or beam all the way throughout the motion, we have the ideas of being relaxed and tensioned and then we have the ideas of extension and flexion and neutral between them, which is not a differential microscopic dot, obviously. I guess my conclusion from it all would be that neutral has to be defined as a range where at some point the extension starts to inhibit performance, but until then it's mostly just making the torso rigid. This was a great general instructions video for squatting in my opinion. I think a lot of people can feel a good squat and naturally gravitate towards that if they aren't too focused on directions they have understood wrong (I started squatting with huge extension thinking that's how you'll be upright and tight when I didn't have the strength to stay very upright) and have a couple of basic directions in place. Like try to get from this position to that position without looking like some sort of joker in a box spring toy.

[@davideaston8437]

Great video, although unless Giulas bar is a 5kg anti-gravity bar I think the caption is wrong.

[@User-CCA]

How does this improve my bench press?

[@stuartngAU]

What about the case where the knees come in when extending below parallel causing the hips to move back and often tipping the back?

[@jorob813]

Since you used him as an example. Contact Layne Norton and “fix” his squat. He worked with McGill awhile back. You would have thought the spine guru should have fixed it for him.

[@samueltaylor2757]

Maybe you could demo this with a client on the more extreme side of the proportions scale? I've tried a lot of the tips in the video as a long femur short torso lifter and an upright deep squat still feels like a distant dream

[@ogmorganfreeman3486]

I have a question I'm running becoming the horse 2 program. Some of the exercises don't have descriptions. On week three there's an exercise named 3 and I'm not sure what it's supposed to mean

[@BradleyGibbs]

My problem is I tend too good morning the concentric phase, as you describe in the hip drive chapter of your video. I go down upright, then initiate the eccentric with my hips.

[@josephparkes242]

I feel like I Squat rather upright however the lower back seems to be what I feel the most when I Squat (I do high bar, and I think quads! As I descend) - I think I am a natural good morning squatter so it's been some time that I've been trying to be more quad dominant. Would core and/or upper back work be something worth considering?

[@drip369]

Of course a neutral spine would include a bit of curvature with the thoracic spine which is much more appropriate for the deadlift than it is for the squat

[@sdcard08]

Love the runescape-esque door at 8:30 😂 really informative although I some people may get lost in the thumbnail 9:30 is a real golden tidbit too to answer the bracing debate

[@williamalvarado1419]

Have yall heard of the Kang Squat? Supposedly mimics the second phase of the clean pull

[@Coconut282]

layne norton has a good morning squat and he defends it so hard 🤣🤣

[@cyrildescoursiere9060]

@thepanash Ca serait pas ta pomme sur la vignette ?

[@mx_nana_banana]

i don’t know why, but squats have always come naturally for me, like all the other lifts are weird and hard for me to understand, but i understand squats like nothing else.

[@ExecutionSommaire]

Pana in the thumbnail hahaha

[@sikastrength]

He's a great lifter! ❤

[@Cameron-xz6om]

jokes on you I'm a powerlifter

[@sikastrength]

Damn you 🤣

[@dfitz5384]

😂😂😂😂😂

[@casefarley5744]

@13:50 Tian making that 290 look comfortable. I have seen that lift many times now but still: what the actual fuck.

[@vidchannel8409]

Please tell us there's another video on the way that'll feature that drawing Stephane had of butt wink

[@derrickcoleman3122]

ok but we can all agree pena is still a goat tho

[@Lavabug]

The only thing that fixed it for me was to squat more often with perfect reps. Can't really fix bad habits with infrequent interventions.

[@sikastrength]

Definitely needs practice

[@cerealsgames3118]

8:32 LOL

[@ambidex0med]

I would love to hear what Layne Norton does wrong. Since you have a clip of him in the start of the video.

[@samj8932]

Cheat on his wife

[@yahyakahya5326]

What happened to squat book guys

[@sikastrength]

Still working on it! The app took over big time ⏲️

[@dfitz5384]

Launching a supplement, writing curriculum for seminars and camps, and launching an App took up a lot of time 😂😂🙈

[@icholas1527]

So what you're saying is be a powerlifter and not worry about it?

[@sikastrength]

Essentially bulk to 200kg

[@RodolfoGeriatra]

That's the only correct answer

[@icholas1527]

@@RodolfoGeriatra just lowbar low enough and they all look like that

[@dinego1]

For the algo

[@TinyBolts1]

for some reason i read how to stop the moaning squat

[@sikastrength]

Sir this is a Wendy's!

[@utkn]

Awesome video, but that belt squat stock footage really doesn't drive your point home given the woman is literally squatting with a negative shin angle lol. That being said, do you disagree that, at some point a person's femurs are so long compared to their upper body that they just can not avoid a good morning squat? The bar has to be in the center of gravity even for us lanky dudes unfortunately, and there comes a point with ankle mobility where more will get you more upright, but at a cost of a weaker position. Layne Norton is a great example of this. Dude's all legs, he'd have to touch his knees to the ground to dorsiflex enough to make up for that ridiculous femur length.

[@sikastrength]

Honestly, we haven't met or helped that person yet. They MAY be out there but we haven't seen them. It might need some work but no ones squat is unfixable

[@jorob813]

@@sikastrengthConfirmation bias perhaps?

[@basicmeme1040]

Matt vena:"if you good morning a squat its because your body is telling you its more efficient. If youre an only lifter only good morning woth the angle you can still dona clean with"

[@Miiiiiiighty]

panash thumbnail lol Spot on... He is the absolute posterboy for that horrible squatting form

[@shauncreed1315]

Algorithm

[@jopesol7765]

Work your front squats.

[@Xilladan093]

U dissing panagiotis?

[@n00dle_king]

Showing a bunch of clips of world level weightlifters isn't exactly the best choice for a video about how to correct a squat-morning pattern. Let's face it, almost every weightlifter at the world stage have proportions that make an upright squat comparatively easy. Examples of people like Zack Telander are far more instructional for the average Joe who is probably going to have to commit to a lot of forward lean early in the squat.

[@sikastrength]

Having helped 100s to 1000s of lifters it's a fallacy to assume that average lifter needs poor squatting mechanics

[@sikastrength]

Fitz also said thank you for calling him an elite lifter

[@williamalvarado1419]

Definitely not true, it took me two years but I have a upright torso when I squat now. I have long femurs. Everything stayed helped a lot, also just front squat more, forces you to be in a upright position 😅

[@Xilladan093]

​@@sikastrength u dissing panagiotis?

[@ATHLETE.X]

Make a video yourself and see how it expedient it is to find the perfect clips for every 5-15 second scene lol

[@misterf7739]

Isn't the lowbar squat basically a good morning? Lol😂

[@Jeneric81]

No.

[@amsub24]

torso angle is meaningless really. the bar is going to find it's way over the mid foot no matter what. so if you have long femurs and tight ankles, you will have a good morning squat period. dorsiflexion or heel elevation is the only thing that can save long femur individuals, and usually the heel elevation from weightlifting shoes isn't enough. also ankle mobility isn't improvable in most individuals, you've got what you've got plus or minus maybe a centimeter

[@TheMortalKombatent]

thats absolute black pill bullshit

[@xxOmnipresencexx]

Sorry bud, might have to stretch for once in your life

[@jameschantler4292]

Pushing knees out to the side is also an option for some lifters with long femurs. This “shortens” the femur in the front to back direction. This works in terms of physics, but not always in terms of anatomy as some people have very deep hip sockets.

[@thunderthighs287]

Just got straight down. Keep the bar balanced. Getting tight back upper back and a proper brace, and thinking about just going straight down was the biggest help for me

[@jonnyoneplate]

3:58 Sam Webster's channel is youtube excellence

[@Lechedeesnuts]

ofc bald omni man pop up when mentioning rows 😂