Why Some People Are Better Built for Squatting

[@Hanz.z.z]

Now we need a deadlift anatomy videos

[@theanatomylab]

That is on the list!

[@Hanz.z.z]

@@theanatomylab Thanks for your effort IOHA 🤝🏼

[@sluggermendoza9903]

Yes please!

[@soozempen814]

@@theanatomylab And pull ups, please! Very few trainers I've worked with understand when I tell them as someone who is tall with "long levers" pull ups are nearly impossible for me as I have to work much harder against gravity to pull further than a shorter person. Tall folks with longer bones also have more challenges with deadlifts, and squats (which you've expertly just explained!).

[@Bern_il_Cinq]

@@soozempen814I'd also like to see deadlift/pull-up videos but size and tallness are not necessarily limiting factors. I'm reasonably tall and for a while I was consistently training pull-ups to the point where I could do sets of 20ish fairly easily. I'd probably struggle to do 10 right now lmao but the ability is there if you keep putting in the effort. Also maybe try a more naturalist approach like rock climbing. Challenging the same muscles in unique ways can add to the overall picture.

[@alaabarakat8609]

This is the clearest, most comprehensive, explaination on squat mechanics I've come across. The rubber band example really helped visualize and get the point across.

[@GhostInspired]

From someone with long femurs and an atg depth squat @ 120kg+. here is my advice. -Work on sumo squat mobility (and optionally middle/box splits) -Work on knee over toe/ankle mobility -Train your spinal erectors with extended back postures -Train your spinal erectors with rounded (jefferson curls) back postures -Record your squats with lighter weight from the side. Look for the point that you start to wink and assess where you are lacking. Periodize for the weakness (one of the above) and repeat for many many months. Worth it. Save your spine.

[@MissBlackMetal]

For my reference: 11:57 The Adductor Magnus (the big, long muscle in the inside of the thigh) being pulled past its full length is what causes the "butt wink" (pelvis being pulled under, which should be avoided because it changes the posture of the spine by flattening out the back, which is bad) 13:32 Positions that should help prevent "butt winking": • Elevating the heels with a wedge • Slightly widening the stance 13:01 Exercises that can help strengthen and lengthen the Adductor Magnus so it can be pulled farther without "butt winking" (so one can squat deeper): • Seated Good Mornings

[@Scrungge]

Man I love this host. I love how he goes into etymology of terms and mentions the common nicknames

[@Bern_il_Cinq]

I changed up my squat routine last week and noticed over the following few days that it wasn't my quads or hammies that felt stiff but that other muscle that you mentioned! This video has been a great help, thanks! 👍

[@GGGryphonZ]

I'm glad you went over the hip wink, or butt wink. I can lift pretty heavy with squats but I remember watching my form and seeing that my body naturally does the butt wink and was wondering why. Very good information 🤙🏾

[@ChippiesBR]

Been looking at these types of videos for years, and have never come across the Adductor as a contributing factor. What an excellent concise video.

[@wingjaigaming8240]

I always wondered why squatting feels uncomfortable. And This video precisely explains why. Thanks for sharing this knowledge!

[@ObsidianRadio]

Perfect timing. Been having trouble with squats recently with lower back pain. I have a short torso and long legs so this info helps a lot. 🙂

[@KSvader]

Great video! Please do a video on the anatomy of the lunge: more of a functional movement. Lunge movements are used in virtually every sport, as opposed to squats.

[@byronanderton8810]

Great video! Powerlifted for years, but learned so much more about the squat! Thank you especially for the information about the adductor Magnus and the seated good morning!

[@jeangreen432]

Excellent, thorough and descriptive rom requirements for different limb lengths, so important to know!! Keep rolling on these videos, lov'n'em!

[@angeladavies]

Good timing, last night I was attempting an empty bar squat, balance was off, sea-sawing bar trying to balance and squat and look ahead, chest up. 5"4 shorter legs femur, feel tight in ankles. Thankfully with practice and patience I will get stronger.

[@jakeeggen5958]

Amazing video as usual! You guys are the best!

[@WatchfulB]

Please can you explain more about Osgood Schlatters syndrome. I have terrible, developed Osgood Schlatters bumps on both knees and extremely painful, all day, everyday and want to know more, especially in relation to kneeling and squatting. I love your channel!! Thank you for everything you do. I also have coeliac disease so very happy to watch what you talk about that too!! :)

[@theanatomylab]

Sorry to hear about your knees! We will add it to the list!

[@shaan4239]

Give a try Calcarea Phosphorica 6x tablet a dose daily.

[@Peace4luv4life]

Plsss my right leg is compromised by that damn bump

[@TheCooldudenike]

These last 2 videos have been amazing! Can you show us some aductor magnus excercises and ankle mobility ones as well?

[@bertwright8707]

I would love a similar video focused on pull-ups and bench press

[@valhallapersonaldefense]

I practice Brazilian jiu-jitsu, and these 2 squat videos will help me in the gym for longevity in the sport.

[@DaveSomething]

when I squat my knees sound like two old ratchets filled with sand and glass... feels about like that too!

[@thedarknight5714]

Same. Why is this, Institute of Human Anatomy?

[@EvanDickerson-l2h]

Yep me too!

[@RealMTBAddict]

​@@thedarknight5714Because of lack of movement. That's the truth.

[@chrmng1]

Maybe you need to push out with your knees more

[@masonmennell8514]

Inflammation like Tendinitis or cartilage problems like arthritis

[@robinstrength_]

I remembered one time I went to the gym, and then I saw two guys on the squat rack. I deduced the shorter guy was teaching the taller guy with a crazy long femur to squat. It looked funny when the shorter guy seemingly mad at his friends for not being able to stay upright despite everything he said. I just looked at them and immediately I knew that the taller guy just couldnt. He just couldn't reach parallel without leaning forward until his nipples stare at the floor. Moreover, it was a low bar squat that he was performing which further demanded him to lean forward. So I came to them and I suggested the tall guy to widen his stance and change the mecahism of his squat into a knee dominant movement: lots of knee over toes, more high bar position. And also suggested him to warm up his ankle and core for flexibilty and proper bracing. Then he showed impressive result by being able to stay more upright than before. Just saying that theres no excuse to not squatting despite you have poor leverage. There will be a way to make it work.

[@ImRanastar]

Your videos are very great . Thank you for continuing posting videos every week 🫶

[@Kellas_Kat]

This made me think of how some people might be better at doing the splits because of the shape of their hip joint. I don't know if it is true, but I'm interested.

[@Lunch0guy]

I find standing on a plate so my heels are higher than my toes to be very helpful for squatting deeper. Very good video!

[@ElDiabloBunny]

You can also buy lifters (shoes) that have the same effect. I use plates though too when I don't want to change shoes.

[@koolxxxyear]

Yep, Human body is like a machine, Weight distribution and leverage are essential. It is science & engineering work together. Great show.

[@nickmeredith002]

Wow this is great. In two years I think the most I've squatted is 70kg because of this. And my back always folds over like you demonstrated. The fact that I saw you demonstrating the exact problems I have at the start of the video, with the back rounding and falling over backwards really opened my eyes. Can totally relate. Finally someone who gets it. However, I've tried to widen my stance and in order to get into a deep squat, I have to widen my stance so much, that squatting seems to put intense strain on my groins and I've had issues of pretty debilitating groin pain by widening my stance so much out of inability to go lower. I have had better success by using weights to prop up my heels, but was always told by gym and KZbin that this technique is wrong and that I should work on my mobility. Assuming it's just a biomechanical issue, maybe I can feel more confident doing squats like this again.

[@warmcoffee226]

Awesome. I always had sore adductors after squatting. Now I know what to fix!

[@clairepickin5928]

This is such clear and well explained info. I'd love for you to cover some aspects of being hypermobile in joints, as it relates to squatting!

[@SettieSpaghetti]

This really helped me understand how the muscles stretch and function when they move. Thanks!

[@thebiomechanist4995]

1. Using a wider stance doesn't necessarily increase the range of hip flexion, It does effectively "shorten" the femur in the sagittal plane which creates less of a posterior shift in the center of mass while squatting. 2. The butt wink is most likely due to limit in the hip joint's range of motion, not a limitation from adductor magnus. Once the hip joints reach maximal flexion, they move with the femur and there must be compensation with addition spinal flexion. 3. The use of the slanted block tilts the entire center of mass anteriorly which allows one to stay more upright with the center of mass moving outside the base of support. 4. Femur length is a factor, but it's really the relative lengths and locations of centers of mass of the leg, thigh, and torso.

[@TM-jw1hd]

Can you make a video to explain your comment? I want to learn. Thank you.

[@SapphFire]

Great info, thanks! What would you recommend long term to fix the butt wink? The good morning excercise mentioned in the video? I've also tried just sitting in a squat position for 1-3 minutes a few times a day.

[@thebiomechanist4995]

@@SapphFire There is not always a "fix" to the butt wink and it's not necessarily a bad thing. The butt wink actually happens when the hips reach their maximum range of motion in flexion, then the pelvis follows the femurs as you go lower. When this happens you need to maintain center of mass over your base of support by adding more lumbar spinal flexion. So if possible, you can try to add flexibility in you hips, but your joints might be maxed out structurally. If this is the case, then you would need to limit range of motion or perform deeper sets on a Smith machine as you will not need to worry about balance. I hope this helps!

[@SapphFire]

@@thebiomechanist4995 Yes it was helpful, thank you very much!

[@elbojoloco]

We need more on shoulders! Shoulder pain during different exercises affects me and several friends or family members. And each one of us has different experiences and triggers. I can't do bouldering, my brother can't push, or pull, and one of my friends can't push mostly on freeweights, but machines are fine.

[@christienebotha6363]

Excellent presentation!! Thank you for the optional exercise methods to improve the Squatting motion 👍👏👏

[@brianbanks3044]

i have long femurs and long humerus' and definitely feel like I have a disadvantage to my shorter friends in squatting and benching and pull ups and curls and all the other exercises that involve arms and legs.....but they never listen to me....but I definitely have advantages in throwing and running and swinging....I guess I will take the extra advantage since I can't change my biology...great video

[@tirusv]

This video is sooo helpful, very detailed explanation, thank you so much

[@swatigaur9045]

Thanks for explaining, very useful. That’s exactly my problem with Squats and kept me worried on why my body is not able to do those perfect squats

[@Red88Rex]

These videos were great! I love squatting. I was a gymnast as a kid and have maintained my flexibility even at age 39, but also I do work on ankle mobility and opening my hips. I warm those up before I ever get under the bar. Easily go ATG.

[@GetOutsideYourself]

Nice to see something other than an AG1 endorsement. I hope that's finished. Scientific credibility has no price.

[@oldcowbb]

wait until they start doing betterhelp again

[@Petunia1738]

I mean you’re watching free content. It’s free because of ads. Also, the people making the content need money to run their channel.

[@divinecomedian2]

​@@Petunia1738some people don't understand the value of (other persons') work

[@BionicMilkaholic]

I hurt when I just see someone squat. I had congenital knee malalignment that wasn't identified till I was 36. (My kneecaps sat to the side instead of the middle, I was knocked kneed, and due to previous injury, one leg was almost an inch shorter than the other. I don't go to the gym but I do work in construction. Chronic knee pain starting at 30. By 35, I could barely walk a half mile in one go on most days. I couldn't even get up from some lower couches. Had partial replacements and an osteotomy to straighten my leg, plus got a shoe lift. I can work again. I can hike again. Still making progress. Hope to be able to one day get up off the floor in a non-comical way.

[@flamingsonic899]

More videos like this, please

[@Desertshowgirlfitness]

Thank you for this video! I would LOVE to see more like this! It's super helpful while I'm studying to be a CPT! Thank you! 🙏🏻💪🏼❤️

[@IsaiahCarroll95]

I am simply not that person for squats. I only do them because it's a great exercise for long-term mobility.

[@pixie3458]

So helpful to actually See the muscles involved!

[@circuloviciosamente]

I discovered it myself years ago because I could squat heavier than some of other bigger gym mates. (short femur here). I think it's the same for deadlift. Shorter arms are also more convenient for bench press.

[@johnrickard8512]

I must be pretty decent at it since squatting is my oreferred method for lifting heavy objects, and I've never struggled to do so.

[@asprinklingofclouds]

As well as aiding with ankle dorsiflexion, the slant board (or alternatively olympic shoes, or plates under heals) also serves the purpose of artificially lengthening the tibia in relation to the femur. It's not by much but this subtle change enables a more upright posture even in those who have sufficient ankle dorsiflexion to do without the slant board.

[@katiekowalke2788]

As I'm doing squats along with the video, I realized that I am unable to intentionally "butt wink" I thought I had a bit of an anterior pelvic tilt, but it's more significant that I thought. What now? I'm a massage therapist...I love this channel! I learn so much!

[@shaan4239]

Excellent Anatomical Mechanic's

[@myscreen2urs]

Torso length also impact center of gravity. There's actually 2 ratios to consider. Tibia:femur and femur:torso. There might even be a foot:tibia ratio to consider too if it has any significance🤔

[@AnalyticsAndResearch_Fast]

Thank you! I'm short waisted and this completely helped my understanding!

[@swavvyrico2360]

I love this channel. You totally made me get up and check my squat posture 😂😂😂

[@P4icito]

Brilliant, I love the content.

[@jempanuncialman9361]

Thanks for this kind of a video.

[@_Age_ofAquarius]

I have a long femur with very good squat, but I have tight hips and a bad left knee that has caused problems lately. I'm going to try your recommendations.

[@jm8822]

ready for tomorrow's routine. thanks

[@Major.Tom.1973]

Now THIS is super interesting, thank you & well done! 👏🏻👏🏻👏🏻🏆

[@ismalaz9448]

Love this Now I need you to talk about good posture/fixing rounded shoulders 😭😭😭

[@Kit-kk9cb]

oh nice, this video explained so much, thanks!!

[@ColinHarvey78]

One of the prompts I’ve been taught when squatting is to push my knees forward. I guess this keeps centre of gravity further forward, enables a more upright torso

[@davidcristiapuig9808]

Wow! This video is gonna be very useful for me 😊 Thanks a lot ❤

[@turningpointfitness1972]

Awesome video!! Thank you

[@prescottosegie]

Good information very Informative 💪😎

[@theanatomylab]

Thank you!

[@refinedish]

amazing. thank you bro. 🤩

[@abeidiot]

thank you for this. people keep assuming its always about ankle flexibility. but my ankles are super flexible already, I have shit in asian squat position throughout my life

[@babyruthless9670]

Fantastic!!! Please make a video on best exercises for scoliosis 👌🏼😢

[@cosmikali502]

Wow amazing video❤

[@johnhuldt]

Tom Platz makes the perfect example here. He could ass to grass while being virtually upright in his torso. Small wonder he loved to squat. He was built for it!

[@agnieszkabinasik]

What a cool video, very informative, thank you!

[@ana-zb7ix]

Yeah, I passed out after a couple of minutes doing partial rep body weight squatting. Never again. It always gives me fainting sensation. Glad there was a nurse in the gym, they had to take me home.

[@hannahkeith1860]

As I’m headed to the gym to do a low bar squat wide stance no heel zero drop shoes with long femurs. Let’s goooo!!!

[@macgyvervanschwartzenstall4662]

I found my old Netter's and there are just pages of plexuses on blank sheets of paper drawn over and over. That whiteboard hit hard.

[@djstich1]

I really love the videos you put together. I have a question for yourselves and anyone else. Could the posterior tilt not occur due to idiosyncrasies at the hip joint? Here’s what I’m thinking. The position of someone’s acetabulum, (does it face a little more medial, up, down or more laterally) the the depth of the acetabulum, femoral neck length, angle etc. So someone with a deep acetabulum that is oriented down (imagine a socket like a hood on a sweater) as that individual runs out of available joint positions at the hip the position of the pelvis will now change as the femur and acetabulum can no longer move about each other. The next joint that can pick up some slack would be the Lumbosacral joint into flexion and so on up the spine. Would love to get some thoughts on this.

[@josephbibbo9181]

Very enlightening!

[@ashleer2683]

Best teacher EVER!!!

[@saralujina6]

Very helpful thank you

[@TheFEDFEDFEDFED]

You can also have the bar sit higher on your back; up onto the top of the traps. I find this shifts the center of gravity under load, resulting in a more upright position than with a low bar, powerlifting style, squat.

[@Zulyguerrero.]

It would be great if they made a video about facial paralysis. It gave me and I have met many people who have suffered from it and I wanted to know more. Greetings and blessings from Ecuador.

[@seekingwisdom4973]

I wish I would have seen this video 5 years ago lol I loaded up heavy and kept doing squats with a butt wink and I ended up blowing a disc in my back. But elevated heels have been a great way for me to get back into squats

[@Cosmos.Kiyopon]

I’m privileged enough to get this kind of information.Thank you so much!

[@keilaholanda]

Amazing explanation. Thanks

[@vonadawilliamsom6873]

Thank you for the squatting exercise.

[@molivah]

You should now start posting videos of teaching strength training classes.

[@antoniobarandiaranpersonal9995]

Excelemt video amd content. Everybody should squat, if they don't have a medical problem that would worsen with this great exercise.

[@LoyaltyChemistryIsEverything]

Some people are better suited for squatting, because some people are too busy working out & lifting weights, instead of gossiping their entire day & night away. Objective conversations that help people are something I'm good at doing. Working out is definitely one of them. If I don't workout my hips, my hips are very painful, like traumatic pain, ok??? NUTRITION is important to keep in mind too. Carbing up throughout the daytime, helps you to excel in the gym. Getting enough protein through nutritional shakes is a natural way to build your leg muscles. Formation is everything. Foot placement is imperative, as so is the way you position your back when performing a DECENT squat. You're supposed to squat with your legs, not your back. Great job. Hips follow through, when your footing & back work out properly. Great video, especially for beginners looking forward to squatting & body building in general. 😊👍🏼🦾

[@paulasurf3830]

Quite interesting infos😊

[@oldtanker4860]

If you haven't already covered it, can you explain the concept of "second wind" that folks can get while doing things like running bicycling etc.?

[@dont.readit]

This is what I was waiting for

[@Mr.Saiful]

Hey Jonathan where is the Justin? My friends and I missed him. We're waiting for Justin's new videos. Is He well? Thank you

[@rotgreen8102]

Great video.

[@GibbLn]

This whole time I have been gaslighted into thinking my hamstrings and glutes were the only reasons I have had butt wink. SMH man I have been stretching (almost) daily to get more glute and hamstring mobility, which has helped don't get me wrong, but now it's also the adductor magnus?? I think I'm gonna cry ;-;

[@sarahking1888]

Love this explanation. I lost my deep squat years ago. I do have long femurs (and humerus) for my 163cm height but my issue seems to be more with my knees probably due to years of pounding the pavement. I would love know how I could improve my squat without my knees complaining 😢

[@BurpeesGiant]

Great info! Awesome video

[@auroraborealis6009]

I used to figure skate, and despite my best efforts could never do a good sit spin. Now, squatting is very difficult due to various torn things and a loose bit of calcified cartilage in my right knee. My left ankle has a fused "talcaneous" because after I broke my talus I ended up having the talus and calcaneous fused. I can see now that squatting could be beneficial to me. Mine will obviously be nowhere near as deep.

[@ElDiabloBunny]

I can back squat with no problem. My overhead squat is terrible however. Would love a video explaining why this is so hard to get depth on OHS or squat snatches.

[@DianaM-sr3yh]

Thank you❤😊

[@DianaM-sr3yh]

Este vídeo es la segunda parte es verdad excelente información Jonathan🎉

[@kelvinlaroche7768]

Thanks!

[@davidmurariu9068]

Thanks! I'll try that !

[@fall_owerofChrist]

Love the info

[@byzzantion]

Waiting for subtitles :> thank u

[@akakabira]

Pretty much all of us Indians can squat without the problem mentioned in this video. Is it a genetic thing or can be improved with excercise (we do our waste removal while squatting so that might be a reason or maybe we actually do have problems but most people don't realise it here as it's common habit to squat and so its become daily habit.

[@TonyG_VT]

Mark Rippetoe and Starting Strength may have better solutions. He suggests that the barbell should be centered at mid foot. Also it must be getting late, how is contraction the same as lengthening? Rippetoe also explains this in terms of the moment arm of leverage.