How To Squat Correctly (FIX MISTAKES!)

Perfect your technique with the ultimate squat tutorial featuring ‪@WenningStrength‬ and ‪@VaughnWeightlifting‬. Today you'll learn how to low-bar and high-bar back squat from experts!
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[@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

[@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.

[@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.

[@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

[@megan1778]

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

[@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

[@MJHFTBN]

Best clear definition I’ve seen comparing the two!

[@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!

[@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

[@turkishexpress]

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

[@SquatUniversity]

Glad you liked this one!

[@josephmoore7403]

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

[@sarai004]

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

[@dritanvarfi5274]

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

[@The_MKUltra]

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

[@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!

[@HoneyBadgarDontGive]

Good clean advice

[@StrengthCircusDD]

I’ve been waiting for this video!

[@ez6791]

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

[@JoshuaStrouse]

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

[@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.

[@nehemiahjandroep4568]

This was soooo helpful! Thank you

[@benjaminurzua8100]

Great information as usual, thanks

[@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.

[@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.

[@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

[@shahehuban]

Love it king

[@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.

[@TheWhoisbigman]

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

[@sergiocvm8435]

Love your content

[@41BOT]

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

[@spencergsmith]

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

[@justinheasman845]

Great video

[@SquatUniversity]

Thanks

[@user-ow9jy8ss8u]

GRATE VIDEO!

[@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.

[@bw6078]

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

[@adambarrowcliff3819]

Ridiculously good content

[@romiopiopio]

briliant! thanks a lot!

[@SquatUniversity]

You’re welcome

[@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!

[@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!

[@jmichel70]

Thank you

[@MrButterpantz]

Pretty dang good stuff

[@jambojack]

This guy has great form on the high bar squat

[@whatsapricks]

loved it

[@LiveLifeWithLove]

thank you.

[@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

[@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

[@emirbfitness]

nice collab

[@dungphan231]

Thanks u

[@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

[@chrisknightnaturalwellness9697]

Awesome post ✨💪🏽🥰🤙🏽✨😎👍🏽

[@stevef6523]

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

[@charliewilson3234]

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

[@Cope69]

Wholesome bro moment at the end

[@KingDoug]

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 😂

[@rajeshchatterjee8446]

You are the best.

[@stackbundles848]

always fun when my youtube worlds collide great vid dudes

[@RenatoBalbuena]

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

[@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

[@JoseRodriguez-pq5sz]

Awesome

[@CatholicWithaBiblePodcast]

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

[@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.

[@jayla4798]

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

[@CadenBobaden]

Hey Doc, I have an imbalance in my glutes, where one is bigger than the other. Do you have any idea what could be the cause and maybe how to fix it? Thank you!

[@twistedbliss4398]

Hello, Have you ever successfully treated someone experiences snapping elbow syndrome (ulnar nerve snaps back and fourth near the elbow)? If so, could you make a video on it?

[@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?

[@powderedwaterpudding]

I have been DYING to see Aaron and Matt together

[@IgorMikeshin]

In the back squat videos, you emphasize that depending on the femur to body ratio, some can lean more than others. Does it also work with front squats, i.e., is it ok that my elbows go down because I lean a bit on a front squat due to my long femurs?

[@paulnever6501]

all about preparing of the reception of the clean tho

[@John-hu9bo]

Hi, could you do a comparison of the squat technique I'm seeing often here (very vertical back) and the techniques Mark Rippetoe teaches? (more horizontal back angle). I'm often getting confused.... Thank you!

[@randygentry2442]

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

[@jonathanm8850]

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

[@peteregan9038]

Do you have a video regarding grip width in the low bar squat? My hands are all the way out by the plates, I've tried various stretching and I can't seem to improve it.

[@victormancini7774]

Great instructional video of both movements. My question is I have arthritis in both knees bone on bone should I do a deep squat or stop at 90°. Oops, I've always done more of an upright squat I have good mobility in my ankles.

[@AinsleyVarvel]

I highly recommend you check out KneesOverToes guy for knee health! And he always encourages going as deep as you can without pain. Eventually the goal is always full range of motion on every lift.

[@victormancini7774]

@@AinsleyVarvel thank you my brother I have to get back to that routine I did it before I was just a little hesitant because I have bone on bone in both knees great job

[@Seebass_01]

If you ever have the chance… could you go over recovery towards TFCC w/ ECU injury / tears ? I’ve been dealing with this injury since 2021

[@Donpablockb]

Can you do a video about knee hyperextention, i can’t do sports because of my hyperextended left knee

[@MUKEIDE]

NICE hug

[@patrickklepper3641]

Please do a video regarding knee movement/tracking during the squat, .i.e. do the shins stay vertical and knees no longer move once the hips are above parallel during concentric portion? My knees are usually always sore (above and to the outside of the kneecap. quad tendon area). I feel this is because I'm knee dominate and they take over once the hips are above parallel on the concentric portion.

[@sebastianstache3201]

should the feet in the end position of snatch / clean , be the same position as "normal" backsquat? Thanks!

[@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

[@sotiristserepis8169]

Guys PLEASE make a video about Sheuermans Disease 🙏🙏🙏

[@zackariahp1873]

What about mid bar squats

[@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.

[@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.

[@_pvn]

Any chance you have a article or upload on uneven rib flare? I noticed on a lot of lifting movements that my left rib cage flares out quite a bit more than my right and could be due to an imbalance. I've been working on strengthening my hip flexors, with seated weight knee lifts for a 10 second hold at the top and controlled on the way down. Not sure if I'm being optimal with just doing that though.

[@user-kk2bq9kx2n]

Close it by exhale with inner side abs, hold during activity and improve over time

[@marcelo1810]

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

[@markk6025]

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

[@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?

[@tejasingh6598]

What are the best courses or books I can do to get this kind of information???

[@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 ?

[@tarochger2754]

How would you got about preventing an open scissor fault on a low bar squat if you keep your sternum high?

[@maganazikaren2211]

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

[@danielfarrell3534]

Interestingly, for me, my low bar squat, I still squat way below parallel comfortably. If anything, I have to cue myself to not go so low. But I am very mobile in the hips to begin with.

[@markokrchnavy6514]

Hello i got right knee pain mainly in lower and eccentric phase of squat, my ankle mobility is good, but when i try my hip and knee rotation (outter inner) i found my left leg is much more stiff then right. Can my right knee hurt becouse of lack mobility in my left leg?

[@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.

[@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.

[@mrpikachu3154]

I prefer the 1st one