Squatting properly with Dr. Andreo Spina

Dr. Andreo Spina (aka Dr. Dre) is the founder of the Functional Range Conditioning (FRC) system and conducts seminar on the system all over the world.
Email [e-mail] for more information.

[@sherifdarrag9464]

Nothing wrong with bringing your knees to your toes and beyond when you're squating, provided that the heels remain on the ground and the knees keeps tracking with the 2nd or 3rd toes instead of buckling in.

[@chrisradnedge74]

I agree.

[@betterphysicaltherapy]

This 100%

[@2ndwind743]

Dr.for years I squatted with my chest high,looking at the ceiling. Focusing on an object in front of me. It feels more natural now and the squat feels so much deeper.Thank you

[@MegaMuffinManX]

Oh wow, I was just struggling with the "chest up" thing earlier today. Thanks a bunch!

[@clintinva]

Thank you so much for this video. After the past three years, my legs are getting relief from this exercise. You are my hero. Hope you will do more foot exercises too.

[@itsjessicayee]

thank you for this educational video.

[@TheVinnyDiniz]

thank you

[@imranesmail23]

Really Benefiting from these videos. Thanks a lot ! Was just wondering if doing a squat on a yoga half ball/fitness ball Exercise (33cm) is still ok for the knees.

[@Dunny3rd]

Using this method, which I attempted before I replied, a majority of people to get out of the bottom position, will rely on their spinal erectors and hamstrings before the quads and glutes fire to move the body up in to the starting position. I do agree with the concept of sitting backward and pointing the toes outward. Squat depth is unique to the individual and must be determined before attempting to go to those depths. If you feel your squat needs work have a professional present.

[@zenchestnuts]

I was learning about Bent-leg Deadlifts, where the leg remains bent at all times. This requires a disciplined engagement of hamstrings and lower back. During my second attempt at these a week later I could completely Deadlift with a much higher starting point and straighter leg. How does this become relevant here? It's more about the proper lower back engagement which helps generate a lot of extra power from the hips. Feet out at an angle allows a deeper squat due to the hinge and fulcrum of the knee between the two main bones in the leg and Calf.

[@j.s1805]

This really helped my knees. They were popping because of bad form. I always thought it was "just how my knees were". Thanks Dr. Spina!!!

[@Dataleech]

Would also be interested in a comment about the "knee over toes or not" issue. I remember some study in which they concluded that the overall load on the involved muscles was actually lower with knees over toes than without. And, looking at normal movements (like picking something from the floor or whatever), it is seems natural to do so too.

[@ThePrincesafania]

Hi, thank you. One question: if I use the press machine should I keep the point of my feet open too at all times?

[@kumbackquatsta]

what about foot position for single leg/pistol squats? straight out?

[@karlalucaz]

How many repetitions of the squat should a healthy individual do?

[@mikeobrien1559]

Billions of Asians and Olympic weightlifters are rolling their eyes at this. You can't walk up a flight of stairs or get out of a chair without your knees going past your toes. People who struggle with these everyday activities because of weak knees would benefit from strengthening their knees by letting them go past their toes in a squat. The 1978 Duke study that started all this "don't let your knees go past your toes" silliness was debunked by a 2003 study at the University of Memphis and a German study in 2015.

[@tra1in1]

What about Hindu Squats OR Hack Squats. Those are the type of squats where your knees track over the toes. My experience by doing these type of squats is that my knees are much more mobile and feels a lot better in general. What is your opinion? In BJJ your knees will take a beating, in all kinds of weird angles (De La Riva & Reverse De La Riva for example all Leg Locks :) ). So, mobility is very important.

[@blonothanjano7008]

Does this giy even lift

[@KirillElrond]

It would be great if you cited some sources for this video. Simply asserting "that's actually not correct" doesn't mean anything more than the next youtuber saying the same thing. There are a ton of other videos from smart people (some of them Dr's too) who say that ideally squatting with feet forward and chest up is correct (especially weight lifters). But aside from weight lifters there are guys like Naudi (functional patterns) who is a fighter guy like you who also says to squat feet forward. How do us regular folk interpret all of this without good cited sources?

[@Dh4m13l]

KirillElrond He doesn't need to be quoting or citing refererences all the time, which he does on seminars for smart people though, he is an authority himself, so OTHER people actually quote HIM lol Humble up Krill, you won't learn much with that attitude.

[@KirillElrond]

Daniel Tkach You obviously don't know how this works. It's not about being humble, or him being popular. Even doctors need to reference supporting information unless they are citing their own first hand research which involves conducting real research (and likely publishing the procedures and results and having it publicly peered reviewed) otherwise its no more valid than if anyone else made the statement! Think about this, what if two doctors have opposite and conflicting opinions? How do you figure it out? You have to check all the supporting information and perhaps all the research studies done and maybe even conclude that neither doctor is right and more research needs to be done. You are naive and ignorant if you go around accepting everything anyone says on KZbin because they are popular, or look authoritative or whatever. Any respectable professional will agree with this and I'd suspect that includes Dr. Andreo and he just didn't have time to do this properly. But he'd probably agree that even he references other material to validate his practices. There is nothing wrong with asking to see that info as part of my learning (and/or to peer review what he is saying and validate if it has merit or not). And yes there are plenty of people who teach seminars who are not qualified, and there are many people out there with doctorate degrees who make false statements or over-reach when projecting inferences from their data. I'm not saying either way if that is the case here - I'd just like the opportunity to check for myself. And of course, last but not least, anyone truly dedicate to learning is not afraid to be wrong. A good expert is learning as often as teaching as that's what makes them experts.

[@Dh4m13l]

Read more (37 lines) nahhhh LOL

[@KirillElrond]

Daniel Tkach Further proof you don't know what you're talking about. Too lazy to learn anything your self (or check supporting information apparently).

[@TheeFitnessEnthusiast]

+KirillElrond He doesn't need to "cite sources" he is a doctor of chiropractic. He has years and years in the field and he doesn't just make these things up like Kelly Starrett does. I've been following Dr. Spina for some time now and he explains in great depth why we should do things a certain way. Sorry he couldn't cite sources for a simple 2:53 minute video.

[@KingOfMee13]

Theres no argument only your misinterpretation of the intention of the video.

[@Mratl131]

"Keep the knees behind the toes when you squat" There is no evidence supporting this idea. It's a set of words repeated and taught by broscience personal trainers everywhere. I have no idea why he is touting this outdated, disproven idea. Watch any professional olympic lifter front squat 400+ pounds and understand how ridiculous this argument sounds.

[@frontsquats]

+Mratl131 Exactly; watch Lu Xiaojun back squat 3x body weight. The idea that the knees can't go beyond the toes when squatting shows a complete lack of understanding of biomechanics.

[@albertZweistein747]

If you compare the two ways he demonstrates the squatting, the one with knees "behind the toes" looks a lot better and healthier than the other version.... it's always problematic to state absolute, general rules that apply to everyone forever, maybe it's not meant that way.... until you really know what you're doing, you should try on focussing on pushing your butt behind you while squatting, instead of pushing the knees forward. My gut feeling says it's definitely safer. And people sometimes need such clues.

[@Mratl131]

Well your "gut feeling" doesn't qualify as science. Sorry to burst your bubble.

[@albertZweistein747]

What makes you so angry, dear?

[@Mratl131]

I'm pretty content actually

[@XxChuyoxX]

Keeping the knees behind the toes.. nonsense

[@gasparedellutri1526]

ti e partita una scorreggia quando ti sei seduto ammettilo ......

[@emZee1994]

Wow... For a mobilty genius it's absolutely crazy that he's so clueless about how to squat. I suppose just stick to what u know right

[@xavier_sb2952]

Keep in mind that this video is from over 5 years ago.

[@emZee1994]

John Doe true. He definitely might have updated his thinking

[@living4adrenaline]

Dead wrong. Don't stand walk run or squat with your feet out. That's not how the ankle functions and you can't generate as much force because the leg is already externally rotated