How To Squat Correctly (NO BACK PAIN)

[@WeEducateAndTutor]

He is so blessed to do something he loves dearly and so impctful💯

[@NeutralMjolkHotel]

@@davesmith3023Jesus ain’t fuck wit me and it’s mutual 😤 but I’m squatting more than him anyway 🙌

[@akshaymishra3674]

@@NeutralMjolkHotel well he is a coach, not a powerlifter lol

[@ryanhayes5598]

It's amazing to me, as someone who has a BS in kinesiology from 2002, how much the teaching of the squat has changed. Stacking the ribs over the pelvis was never something we were taught, we were so worried about our knees not going over our toes. Science is constantly evolving and changing as new and better techniques are learned. Keep an open mind and learn something new!

[@tlh7490]

I agree. Lunges have adapted as well. I've been in health & fitness for 32 years, so I absolutely agree! Great information, yes.

[@JBfan88]

@@tlh7490 How have lunges changed?

[@anopinion9830]

I learned the same in soccer, stretching for lunges, it never made sense to me as a child because I was flexible, but it was something we all knew and cared for.

[@kcbm225]

Yeah years ago all squats tutorials were like "no knees over toes and careful no round back" Today hyper extension is more common than round back and knees over toes is encouraged...

[@15walkingaway]

I had coaches back in the day tell me to point my tailbone to the sky and flex my lower back..... 2 bulging discs later 😡 I wish I had this coaching when I was learning.

[@ChallengingRiff]

This is 🔥 Thank you for showing me what my personal trainer neglected to… 🙄 It blows my mind how, as a professional, you don’t instruct someone with this type of detail for their first time doing a dynamic movement like squats. Especially how over time, improper form can really mess you up. Starting to do my own research for proper movements and your channel has been stacking up saves on my list of videos to follow up on. Amazing explanation sir! You’re precise, to the point, and the added visuals help a ton. Thanks again!

[@nursejess677]

Same here. I had personal trainers in the past that didn’t teach me about these basics.

[@reallifesupermann]

It takes $600 and taking a 1 time test to be a personal trainer. They’re not kinesiologist.

[@Ariovistus50]

Since 2/3 Americans is fat, they listen to anyone who is fit.

[@yazzijazzi5152]

@@reallifesupermannThey should, as basics, know how to perform a squat!

[@NikNek-bi1mj]

Dr Horschig, You’re the real deal! Thanks for all your help and wisdom over all these years! Addressing the root causes and not the symptoms of issues has helped this OG Squat Bible holder stay healthy, strong, and moving!

[@lalylaly27]

YESSSS! Great amount of detail on how to brace your core!!!

[@雙寶爸-u7i]

This is definitely the best squat lessen for lower back pain-free training. Thank you, Dr.

[@MegaAtlacatl]

This is exactly what I needed to see. Today I did squats and my low back (l5-s1) has been aching all day long. While watching this vid I realized why it's hurting and I immediately practiced (without weight) in the break room at work pain free. I will definitely use this new "ribs over pelvis" technique (to me) on my next squatting session. Thx man.

[@debarshipal8275]

I have been doing squats incorrectly for the past 6 months even though i took training from a Personal trainer. I have been experiencing back pain due to my form. Thanks for showing the correct way.

[@jankinsics]

Damn come here for the same reason. Back pain

[@santiago2950]

the best squat teacher in the world, thank you so much

[@lw8882]

As someone just learning to squat heavy this is absolutely invaluable. Thank you so much!

[@Mr.Hardigan]

Thank you so much for making these videos. Thought I was watching some good guys explain lifting (well they are good, but in a different way). Your anatomical and mechanical explanations, and even physical explanations are second to none. Thanks a bunch.

[@adadadad-hh1zy]

incredibly helpful and underrated video. most of these tips you just won't find on another channel.

[@jonathanlk19791]

This video literally changed my squat in seconds. Thanks!

[@danielcoros9669]

Thanks for making this world a better place. Because a life without back pain makes me enjoy this world way more!

[@sadiemahon8625]

I just started to squat on a barbell not long ago, and just found out my spine has been in extension through my self recorded video. Found this video and it’s really helpful! I will think about those cue especially the first one next time I squat

[@Sienn0]

Love it. Covered every important step and got into detail with it. Got me off my chair practicing it as the video played. I won't be doing squats til later in the week but it's nice to get the cues ingrained so that it is all second-nature.

[@slimgoody1980]

Squatting always made me nervous. Improper posture can wreck your back and knees. Thanks for sharing this. I need to lower the weight and focus on my posture and breathing. 🙏🏾🙏🏾

[@jimbopetrella]

Jeez…..so is the consensus amongst the smartest people because if this is legit this guy did an absolutely amazing job dropping that knowledge on us. Throughly enjoyed watching this video and the way he broke everything down for us. I can’t wait to go squat with these tips

[@LDacic]

The problem with squatting like this is that we all must go down in weight and focus on the proper technique and only then progress up in weight again. Even though Micah is a strong guy, you could see he was out of his comfort zone following Aaron's strict guidance.

[@LuLzezRoflcopter]

“Problem” every lifter I know has hurt themselves lifting weights… I’ve been following squat university’s tips and 0 pain 0 problems 6 months in. The safest form is the best form imo, allows you to keep lifting, keep practicing, keep getting stronger and not have to take months off due to injury.

[@Milan-mh4nc]

Okay, and? Would you rather hurt yourself and never be able to squat again?

[@ixibladeixi2639]

What’s really a proper form for a long term goal without affecting your posture and injuries as you get older ? Is this just to squat for now that’s why your knees passing your toes are encouraged? Collapsing knees straining your patellar tendon and patellofemoral joint. So what’s the long term goal here for proper squat?

[@ricardoferreira2038]

It’s easier like this pendeja.

[@francoisduplooy4699]

This is no problem to adjust, it will be uncomfortable for me yes, but I'm doing it

[@magnusmotor1364]

Finally correct squat instructions: thank you, Dr!

[@SoulRollerFIN]

Would love a video on the difference between OHS and regular squatting. What to pay attention to when starting OHS training. I've been doing OHS for 10 years, but still feel like there's a lot to learn.

[@AjaychinuShah]

If the goal is to defeat Smurf’s Papa John, what’s the point of that or this.

[@tiagoperon2799]

What is OHS sir?

[@SoulRollerFIN]

Overhead squat@@tiagoperon2799

[@mathdavies9546]

Overhead squat

[@maratheleo]

So helpful as always! Thank you.

[@MrTupalkata]

You're the man! Would you consider doing a video showing how to bench press properly as well?

[@freddieodonnell]

He’s got so much knowledge about this movement.

[@nefersnotes3636]

Amazing tips!!! I can really tell the difference when I implement them!!!!

[@melaniebrunell8720]

As always, top notch quality! Thank you for your excellent content! I will work on implementing all you said next time I squat 🙌

[@gauravsahu001]

One video for Equipped Powerlifters .... It's much needed 💯

[@brodericksimonson3101]

You are a real life hero!

[@akibjaved9160]

One word - OUTSTANDING ❤ Love from India

[@everdream816]

Thank you!! 🙏 Stacking ribs on top of hips is a super helpful cue! 💪

[@rcfrederick19]

Goated content as per usual. Keep up the amazing content!

[@carmenlopez6783]

Thank you Micah💜🥰💪🏾!

[@christinamilioni6325]

Great content as always !

[@SquatUniversity]

Thank you

[@teddycheong]

@@SquatUniversity squat with your hands behind your back as at ease position. Any thought???

[@EdenVI]

Do a video on ACL injuries and why so many professional sports stars are getting them, even though they supposedly have the best physios around them and training. What can they do? Should they be squatting (properly) to strengthen them better?

[@melaniemcneil407]

Very helpful, especially the added detail on breathing.

[@hothandzz]

This is exactly what I've been needing!

[@samt7651]

Great!!! Important details which many trainers do not mention.

[@jonathanhoffman7464]

I’d love a video on upper patellar knee pain. I’ve been to multiple physical therapists over years and even had knee surgery and haven’t been able to totally eliminate the pain. Would love some exercises for that

[@justinlesiali2418]

Thank you so much. Now I can squat without fear of injury.

[@franciscocamarillo7518]

Thank you

[@espressoinsight]

should his feet be pointed slightly more outward at 4:23?

[@LYLEWOLD]

I saw your "can" short video earlier. That helped this one make even more sense. The breath helps keep the trunk 'pressurized' from the inside, leading to greater stability. Nice.

[@mr_noodler]

This is fantastic information, I will incorporate it into my squatting technique

[@ElCosas-y3i]

I've struggled with squats for a while now. These tips really helped clarify what I need to focus on.

[@AccountantDoesDIY]

No hip drive? I find that is where I get my power from and also takes pressure away from the knees. Totally agree with the importance of bracing and holding that inter abdominal pressure throughout.

[@MI-mx3rh]

Dr i was hoping you'd show what comes after breathing, the bracing action the stiffening the core part, since you said not to decrease the area by pulling belly in

[@alexanderrupp4067]

Thank you for the super nice explanation. 😮

[@WeylonThomas-f5h]

For anyone looking to improve their squat technique, I've found that watching GIF demonstrations can really help visualize the movement.

[@yvanthepcgamer7993]

My God. This was so informative and concise.

[@valterszvaigznite1401]

Thanks, man ♥️

[@PorkNBeans47]

Awesome video!!

[@robhughes2629]

Awesome video as always. So helpful

[@rajeshchatterjee8446]

Sir, You are awesome.

[@SquatUniversity]

You're too kind. Thanks for watching the video!

[@javierb479]

Can you walk through the do’s and don’t’s of spotting for a squat? I have enjoyed squats but ever since that influencer dying from a spinal injury, I have been spooked.

[@kje8254]

Thank you!! Best explanation!

[@timpeterson175]

4:42 there is a graphic that is perfect for proper foot positioning in Jiu jitsu as well ❤❤❤

[@ryandoupe1019]

This was excellent. Thank you!

[@evaml11]

Very helpful, thank you very much 😊

[@FabioKasper]

Great tips. Thanks!

[@Africanallday]

Thank you for the video ,Well detailed 💪 💪

[@kolaade1275]

Excellent narration

[@terrysimeone5112]

I would love a more detailed explanation of “bracing.” What exactly is being done after that inhale that laterally expands the lower ribs? Thank you.

[@gjdjdtht]

Excellent video! I am 6’8, 235lbs and in great shape, but squats are always a bit of a challenge for me. Could you make a video on how squat tips for taller people? Would love to see tall-focused content please 🥹!

[@TheForgeFunctionalFitness]

Zack Telander is about as tall as you're going to get doing ATG squats. kzbin.info/www/bejne/g4SkkKOXh9SsiJY

[@George-ee3wl]

Samee

[@D.Von1900]

Beyond helpful 🙏

[@leonardogaray13]

God bless you brotha.

[@holamissmusica]

Video idea: The mechanics of coming up safely from a squat with a heavy weight would be great if not already done.

[@lordvoldemort7717]

Never knew how to squat properly for over 10 years. The lumbar spine never felt quite right, now after all this time, able to squat.

[@alvarowain]

This is gold! 💸💸💸 It would be interesting some videos with skinny guys, we lift too! 🤣🤣🤣

[@TODOMATIO]

I am still learning how to squat properly. I can't seem to squat very low

[@jayjaynuga6354]

Consider increasing your ankle mobility by stretching your ankles daily. Consider changing stances. There isn't one right way to squat, so consider your anatomy. If you're struggling to go deep, point your toe outwards, not everyone can or should squat with their toes pointing forward. Also before squatting make sure you do stretches to open your hips, so that it's less tense, restrictive and you have more mobility. These three tips should help.

[@nikhilm6669]

Very instructive sir. Just a couple of quick questions - 1) what should the progression of weights be for squats (not a professional but someone who wants to stay fit) 2)What are the advantages and disadvantages of different types of squats - Goblet squat vs Barbell front rack vs dumbell racked

[@adaptablerubengaming4151]

Going to need quite a but of practice to do it consistently on series although it already feels from the get go way more natural and flows so much better when doing it with the following form cues

[@carrinecheonh1084]

thank you!!! this comes in time ;D

[@FeselSwaka]

Watching from Kenya

[@shantanusapru]

GREAT tutorial!!

[@Kevinoceronte]

The X ray video at 05:08 contradicts everything said at the beginning of the video :-(😢

[@asiancooldude2151]

Nothing gets me itching more to get back to an exercise ive failed more than watching a video of yours and imagining myself crushing it. But my back is already fucking sore after deadlifting once and now I need like at least 10 days of recovery before feeling healed. If anything I need like 2-3 weeks with how consistently bad my back has being for years and only do the bar- But my strength and muscle will surely decrease by then!- and I’ll feel like a shell of a man actively preventing myself from getting a herniated disk from lifting. Oh the misery!

[@Danilo-u7f]

Hi, one of the best channel ever, definitely. What would you recommend for muscle building after partial menisectomy? As surgeon told me: the base of meniscus is still there. Thanks in advance.

[@patricj951]

I do believe squats are the nr1 exercise for legs, especially deep squats. But many just cannot get it right, and should avoid it. And if the knees are too bad there is nothing to do about it.

[@Zoro78969]

i watched this like4 times and i still don't understand the ribs down thing at 1:00

[@danlesterchua7923]

I think it's squeezing your butt and stomach

[@rendoirs]

Great video! Could you please do the same for front squats?

[@pawelh]

Tutorial with the guy who has long femur to torso would be nice.

[@spindleblood]

Agreed 100%. Or someone with a retroverted hip socket.

[@jesseg_93]

Watch Coach Zack Telander. He is a 6’4 weightlifter and squats full depth.

[@user26344]

Nothing would change besides the joint angles at the bottom position. Advice given in this video still applies

[@pawelh]

@@jesseg_93 i saw his video

[@pawelh]

@@user26344 I now it still apply, still i would like to see his view on this.

[@waveybwoy4531]

Thank you for this video

[@boscoblack]

Love it. Even if someone has "flat", pronated feet, you can generate arch support via tibial external rotation and sub talar inversion

[@bernardlz]

Very helpful, thanks.

[@Fropiy]

thanks bro!

[@nawazali2645]

Thank You!

[@againstjebelallawz]

The better movement is not ribs down (which was disastrous for me), but ribs close together, shoulders and tailbone up, and chin/face up.

[@nishantthakur6748]

Bcz of him I just lifted 170kg in deadlift

[@chandvijapure6742]

Sir please make video for disc bulge...proper rehabilitation program 🙏

[@luciano1901rp]

Please, teach us how to fix neck posture!!

[@kasi_v8]

Thank you 🙏🔥

[@Gaborekoe]

Thank you ✊️

[@eshaan2208]

I have slight compression on my L4/L5/S1/S2 causing a continuous uncomfortable pain. Advise exercise to get rid of it and strengthen my back muscles

[@egbuna1]

God bless you guys

[@sheryl3268]

Q: what is trick to bracing and holding breath during a rep like that and also prevent hemorroids? I have been trying the bracing this way and feels like straining to tighen at full inhale and hold it during exertion...even with weights light for me. I was looking into hemorroids recently to help someone I know, and the info often stresses breathing during lifting rather than holding breath because the pressure that builds can cause hemorroids. It seems to me that is same pressure that is supposed to protect spine... or am I misunderstanding it? I surely would like to avoid hemorroids but need to protect my spine and lift for bone density... Thanks!

[@JenniferTanjca]

Those with prolapse and pelvic floor issues was told to not brace like that but to lift pelvic floor muscles upwards and belly button into spine before starting a squat and deadlift. So I will be keen to hear what his thoughts are on this

[@jamestang96]

I would love to hear about this too!

[@patrickklepper3641]

Aaron, I would love to see a video that discusses knee and lower leg movement and involvement during the squat and also the tracking of the hips while standing during the squat. i.e. should the lower leg not move at all until the hips are above parallel? Is the role of the quadriceps to keep the knee in place and not to move the knee back or let the knees take over the movement when squatting? Once the hips are above parallel should the hips go forward to meet/come into alignment with the knees? ( I think I've been doing the opposite once above parallel, I push my knees back to meet the hips instead of pushing my hips forward to align back up with the knees. Hope all of this makes sense.

[@PhysicalTherapyByAJ]

Great info!

[@amzgeddes2650]

God Bless ✝️❤️Thank you

[@lordvoldemort7717]

THANK YOU!!

[@longjump1989]

This video is 🔥