How to Squat Like a Pro: In-Depth Guide + Rare ELEIKO Tips!

This is a complete guide on how to squat like a pro, featuring expert advice for perfecting your technique and rapidly developing your strength.
This video is the first in a three-part series focusing on technique guides for the squat, deadlift, and bench press. I've wanted to create these videos for a long time-in fact, the interview with Eleiko was filmed a year ago. Sadly, due to life's unexpected turns, I couldn’t release them earlier. I'm very excited to finally present this work that delves into every aspect of squat technique with the right mindset. Please note that this video is not sponsored by Eleiko in any way; I included their insights solely to make this guide more complete and valuable. So here it is, enjoy!
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Content:
00:00 - What does it mean to squat like a pro?
01:23 - The special guest of this video. Eleiko.
SOS → 02:22 - The 2 criteria that determine the entire technique of the squat.
03:49 - What is the most important technique cue for the back squat?
04:36 - Example: How the 2 criteria determine your squat technique.
↓ Technique Instructions:
05:17 - Positioning
05:46 - Grip
06:18 - Bar Positioning
07:24 - Elbows
08:36 - Unrack
08:49 - Walkout
08:54 - Stance
09:35 - Depth
10:15 - Toes
10:38 - Chest & Back
11:10 - Bracing
11:56 - What is the 1st underrated factor of the squat?
13:35 - Breathing
13:51 - Tempo
14:56 - What is the 2nd underrated factor of the squat?
16:00 - Descent
16:12 - Bottom Position
16:37 - Lift
17:00 - Rack the barbell
↓ Bonus:
17:18 - What is the most overrated factor of the squat?
19:45 - Expert advice for people who are just starting out with their squats.
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Just a reminder for more videos like this one: bit.ly/3SIwH4o
Additional watching:
- Why changing exercises messes up your progress in the gym: • Changing Exercises Cri...
- How many SETS should you do, based on science, for maximal hypertrophy gains: • How Many Sets Should Y...
- How many REPS should you do, based on science, for maximal hypertrophy gains: • How Many Reps to Build...
- Should you train to failure for muscle growth? Science-based response: • Should You Train To Fa...
Bio:
Yiannis is an experienced physical trainer with a BSc in Sports Science and an MSc in Human Performance and Health. His mission is to build the most evidence-based and comprehensive training system for the human body. To do that, he had to start from the foundation of all movements, flexibility. After years of research, he was able to structure the most effective and evidence-based flexibility training system, and he now shares what he learned in this amazing journey.
By completing his research on one of the physical components of the human body (flexibility), he now shifts his research to strength. Yiannis' research is channeled to his evidence-based programs, and a part of it is continuously published in this channel.

[@nursesona7227]

Just came across your channel. I appreciate science based, clear knowledge without any sale gimmicks. Not sure why you are not a 10 million followers channel. Best one!

[@Bxgdann]

Thanks for sharing your knowledge. Continue with these quality videos please!

[@nikolaoscharkon]

I really enjoy the way you share information and the lengths you go for your content! It is always informative and pleasant... keep up the good work!

[@zigorsalvador]

Such a great informative video! I've been squating for years and still greatly enjoyed it. Keep up the good work, can't wait for the two other Eleiko videos!

[@abdulbyrd7902]

Thank you for making this video, it gave me great insight into some aspects I didn’t understand. If you’re able, in the future, could you make a video on the most effective hip and ankle mobility stretches to achieve a full depth squat. I’m still lacking on those aspects and I’m not sure of the best way forward for improving them. There’s too many videos out there that give nonsense advice, and I trust yours :)

[@weiwong3551]

Yes pls do a video on squat depth

[@eduardozamora1947]

Awesome video, very informative.

[@tdkage]

Yiannis, been watching you for a while but never wrote anything. I gotta tell you how damn awesome your content is, and I'm so thankful you are here to give us such good knowledge

[@Skrach544]

Where have you been brother?

[@Fran-us8zj]

I missed you🙌🙌

[@jrg305]

I was interested in the knees forward Science. You asked if we were interested in it to comment. Science that had changed since I left school too. Knees over toes guy exists. The breathing on squats has changed so much over the last 20 years. We used to be taught to not hold breath due to valsalva maneuver. I have also heard to hold breath through the whole thing and breathe only at the top. Here we breathe out on the way up. The bracing provided by the held breath would deflate on the way up, but it also is where the valsalva would matter.

[@yasminayasmina6944]

one question, if im struggling to keep my knees in the same direction as my feet in the deep squat (they go a bit inwards), is that a sign of poor ankle mobility or hip mobility? thank you

[@aerosmith7175]

When practicing the side split , during the contractions with the bent knee I don’t feel it in my abductors but feel it in the vmo muscle which causes a lot of discomfort, do you know how to fix this

[@Rob42125]

👍🏽