How to Improve Squat Mobility, Build Your Legs & Fix Butt Wink - FIX THIS 1 MISTAKE
ฝัง
- เผยแพร่เมื่อ 19 มิ.ย. 2024
- ULTIMATE SQUAT GUIDE - If you struggle with building your Quads & Glutes, have a tight lower body and feel your Lower Back taking over on everything you NEED this video. I will teach you my technique check list for Squats and how to improve your hip mobility and strength in all Lower Body Squat exercises to build your legs - whether you’re a powerlifter, bodybuilder, olympic lifter, crossfit athlete or general gym goer, and whether it’s lunges, split squats, front squats or barbell squats, this guide will help you tremendously.
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00:00 - Skip ahead a section if you want, Uncle Eugene won't judge you.
04:00 - Buttwink & Why Your Lower Back Takes Over On Squats
06:00 - The Biggest Mistake People Make - Stretching & Mobility Warm Ups
07:37 - Mistake Demonstration - Lower Back Dominance
09:07 - How to Fix the Mistake - 2 Useful Cues for Breathing & Spine
12:05 - Powerlifter Low Bar Squat vs High Bar Squat & Front Squat
12:45 - My Squat Checklist - Stance Width
13:35 - Should You Elevate Your Heels in a Squat?
15:33 - How to Engage Your Back Muscles in a Squat
![ป่ะป๊าเลอา ชื่อ ??? [ดูคลิปเต็มหน้าช่อง] #Short | PANG ORNHIRA](http://i.ytimg.com/vi/ssxX0VkJCTo/mqdefault.jpg)
***TIMESTAMPS***
This is a longer video, but I hope y'all find the detail helpful and refer back to this to help your technique!
04:00 - Buttwink & Why Your Lower Back Takes Over On Squats
06:00 - The Biggest Mistake People Make - Stretching & Mobility Warm Ups
07:37 - Mistake Demonstration - Lower Back Dominance
09:07 - How to Fix the Mistake - 2 Useful Cues for Breathing & Spine
12:05 - Powerlifter Low Bar Squat vs High Bar Squat & Front Squat
12:45 - My Squat Checklist - Stance Width
13:35 - Should You Elevate Your Heels in a Squat?
15:33 - How to Engage Your Back Muscles in a Squat
Why did you stop doing back squats?
3:50
please buy an anatomy book
@@axp8598 the ole hamstring abductor
Amazing video eugene!
"I'm gonna put this barbell down so I don't die" LOL !!! Keep up the amazing content
Strongman comps also occasionally have squat events where you'll need to break parallel for the rep to count.
This guy looks like a mortal Kombat character
Im screaming
liu kang?
Bro! I literally was about to comment “Nightwolf Wins” and then I scrolled and saw your comment 😂
Shang Tsung specifically. Your soul is mine.
Omg yes, he looks like Liu Kang 😂
This guy is a beast with majestic hair. I would gladly follow him into battle
Haa!
Simp
@Thomas King wtf
I was thinking the same, all he needs is he's Horse 🐎
Facts💯💯💯
If being half-naked indicates that Eugene is going to discuss important stuff, just imagine how important the topic would be if Eugene were full-on naked.
i dont wanna learn whatever lesson he is teaching when that happens
BUT THERE'S NOTHING FUNNY ABOUT... VAPOR LOCK.
IT'S THE THIRD MOST COMMON CAUSE OF CAR STALLINGS.
@@beastxcore1721 I'd want to be there
Yooooooooow! You just made my night David 🤣🤣🤣🤣 hahahaah I'm just now finding this instructor and I wish I had found his video earlier. I did a full.body 2hr session today and Im anxious to experiment with his advice and Information.
I'd pay good money to learn THAT lesson :)
This guy looks badass and sounds like he has big brain. Thank you TH-cam recommendations.
He's pretty smart,I think he has a degree for it.Not sure though.
"I'm half naked today which means we are going to talk bout some really important stuffs" 😂😂😂😂😂
😂😂😫
I love your self-awareness, Eugene. Modesty is hard to come by in the TH-cam fitness industry.
its how i talk to my gf
@@coacheugeneteo Like Butwink, haha lol :-)
@@coacheugeneteo Though, isnt the lower back dominance fine if you are lowbar squatting?
You really produce high quality videos, both in content and presentation. This separate you from the rest of bodybuilding youtubers. Showing the squat movement from two different perspectives was a great!
Thank you! 🙏
YO Uncle Eugene! Yesterday I did squats for the first time in a while. Guess what? It felt amazing because I didn't arch my back. I still took a deep breath but in order to tighten my abs whilst performing the movement. The result? Once I focused on keeping my abs tight AKA keep my ribcage stacked over my pelvis, my body naturally knew how to squat. I didn't hold my breath, in fact, I was constantly breathing normally. No pain, no overstretching in the hamstrings, quads. Pure bliss, thank you!
Awesome!!
The amount of videos I’ve gone through to find something like this ... thank god . This is so informative
Absolutely terrific presentation. I have never done this right, so I always avoid it. I will now try!
Thank you! Good luck
It takes a lot of practice don't give up! GL!
What perfect timing. Just getting back into the gym after a year of inactivity and sitting and my squat mobility is SHOT
Good luck!
Can totally attest to your tip about elevating the heel a bit. For years, I couldn't figure out how to squat, it always just felt awkward, like I was falling down. Squatting shoes were a huge help for me, and last year I was able to hit my personal best, a 405 squat for 1.
I'm a tall guy at 6'4" who's been only able to hit parrallel (not but under knee) depth for the longest time but that shifting weight onto your toes slightly tip was just the thing that I needed to get my desired depth. Thanks a ton for that!
Wow, Eugene your ability to articulate detail within context is superb. The way you describe and demo the butt-wink, directing the viewers attention to importance of the “top of the movement” all while in the context of what our goal is, is delivered with great clarity. This is a signature approach to have. Thanks for the vid!
The shoving your hip back before squatting was my main mistake which caused me a lot of lower back pain. After watching a video from Jordan Syatt who explained the very concept Eugene explains here, I fixed my squat almost immediately. No more lower back pain after squatting and during the movement, I really felt the right muscles in my legs activating. Thanks for putting out all this extremely valuable information Eugene!
I've tried working out throughout my young adulthood multiple times, but with channels like this one, Jordan Syatt's, Barbell Medicin, Alan Thrall, I feel like this time I'm progressing more than my whole life combined.
I’ve been having the same issue with my lower back taking over and spinal erectors being aggravated with both squats and deadlifts. Can’t wait to try this out!
WOOOOOAHHHH! I think my biggest take away was "not thinking about it" and letting my body do what it naturally wants to do when doing a squatting movement. When I was just getting into powerlifting, I was bombarded with cues from my coaches, peers, and internet gurus, and my lower back just kept on hurting. I really appreciate your video and you definitely earned this sub, thank you so much!
Im so grateful, you helped me a lot with doing squats, I have a lot of back problems so I have been skipping squats for about a year now.
After this video I tried squatting again with your tips and I have been doing squats with no back pain for several weeks now! Thanks alot!
Teo gives an ASMR vibe which, along with my learning of important cues for my own training, I also watch his videos for the relaxing properties. Two birds with one stone.
I literally tried this today after watching this video and wow, it does make it seemingly easier throughout the entire lift. Still gotta work on forming this habit, but so far good stuff.
Thanks, Eugene! Great content and presentation and you always invest a lot in your videos. The biggest takeaway I had from this was keeping everything “stacked”, while letting the body dictate how you move through the squat. This helped immensely. Keep up the great work!
I just can’t stop looking at those perfect tear drop medial quads
Everyone needs to see this. If I had this info 10yrs ago I would’ve saved my knees. Thanks again for the great tips. Just like the RDL video. These explanations are golden👌🏼🙏🏻
Damn man! This brother’s got the knowledge on point. Im thinking about my squat like all day now.
This video helped me out massively, always struggled to get depth on my squats and it never occurred to me about the long femur and short torso. That literally resolved my issue. Whenever I’ve asked people in the past not once did they pick up on that!
Eugene, this video is amazing. I am in my first year of PT school and I am learning a lot and one of the things we talk about is scapulohumeral rhythm. As a former power lifter I ended up with many shoulder injuries. One of them being impingement. I believe this was due to tightness in my upper traps from focusing so hard on trying glue my upper back to the bench!
Thank you for posting this!
I used some of his tips: breathing in and out through the nose, not pushing your chest out, etc. and it worked! I lifted more than i expected and i didnt feel like i was going to pass out
It is greatly appreciated to see you sharing your knowledge with a large amount care and respect for your viewers. I am relatively new to the scene so I would like to say I am very greatful to have come across your channel. You are the perfect kind of person to respectfully receive knowledge from. Much love and thank you for your insights ❤
Thank you! 🙏
thank you so much for this video. I was doing the exact cues you mentioned: chest "up" and hips back. It was causing a lot of stress on my lower back and felt like a pinching sensation during squats because my spine was actually arching back and losing all compressive integrity because I was exaggerating those two technique cues. I've seen several videos on squat technique but yours is the one that finally gave me that "ohhhhh" moment.
After watching this amazing video i've decided to add squats back into my program, and i honestly believe this is the best "how to squat" video i've ever seen! these are some super important information, and it is explained in a great way! this will finally fix my squatting that i've had trouble with for all 8 years of working out! i give you 10 stars!!
Great to hear!
First time seeing your channel, this was such a great and helpful guide! I love that you talked so much about finding what works for every individual, so important! Definitely got yourself a new subscriber, thank you for the video and keep up the good work! :)
100% agree with the assessment and tips in order to squat properly with correct posture and getting the depth. I must admit one of the best videos I’ve seen in terms of teaching points, able to cross the scientific terms to more generic terms and showing it. Great stuff looking forward to see more videos
It's the little things you don't think about or move on, forget about, and hurt yourself as a result. I love your ques. Thank you very much. Very helpful. Back pain disappeared. I'm now a subscriber.
I love this guy the way he explains everything so that you can understand properly ....thank you for this Mr teo
Thank you! 🙏
@@coacheugeneteo you are most welcome ,can you please do a lesson on the trapezoids or suggest me an exercise that can focus on them specifically
Thank you Eugene! Watching your deadlift and this squad video made me realise why I always suffer from alot of lower back pain. I don't stack my pelvis! Yesterday I was able to squat with decent weight and Without ANY backpain!! Hopefully I am able to stack with deadlift as well. Seems more difficult :)
Eugene, I've been training roughly as long as you have and have been left a little jaded by fitness in general. But I'm super stoked to hear that someone else knows these things. The variety of your influences has obviously paid off. Keep up the good work, dude. 👍
This video really resonated with me. I don't feel like anyone I've watched has ever explained squats like this and I've watched many squat videos.
This is one of the best videos I've ever seen on squat form, bravo!
Thank you! 🙏
Stopped doing barbell back squats as well. Ganbaru has been saving my body for the future while making me stronger💪🏻🦘 keep up the work!
Yes!! 🙏🙏
Literal heresy
What is Ganbaru?
The best recommendation! I've been trying everything to sort my buttwink. I was doing exactly what you said. Arching the back big breath before each rep. Tried your way and about 80% of rounding has disappeared! Thanks! Hopefully heeled shoes can fix the final 20%
@Eugene just wanted to say I watched this video two weeks back, and using your tips I managed to increase my PR by literally 20kg since then. Really thankful man 🙏
Man this was fucking amazing. I've been trying to back in to squats for years and couldn't because of a L4 bulging disc. You technique of rib cage over the pelvis completely removed the hyper extension of the spine. Thank you, I feel more confident about building back my lower posterior chain.
Why in the hell am I barely finding this channel? Wth. God tier
Eugene you a incredible...I appreciate the way you break down these exercises and illustrate each movement incrementally...you've earned yourself a new subscriber
I am so thankfull for that advices. I had always a buttwink. Which caused a lot of pain in my lower back and hips. Now i am
Hitting my quads and can feel the extension! Thank you very very much. Much love from
Germany!
The other cue that I see people get wrong so often is the "upper back tightness" cue. They start off bringing their hands super close together in an effort to gain this idealised degree of tightness when in fact their shoulders are nowhere near able to accomodate that degree of closeness in their hands. At this point they go into some pretty agressive internal rotation and as soon as they start to descend into the squat, the upper body tips forward, weight distributes onto the front foot and you are screwed. They then get told that they don't have enough ankle flexibility. This also combines with the ''chest up'' problem which over extends the back because the only way they can seemingly counter the tipping forward problem is to try and push the sternum forwards and lift the chest in an effort to try and get their shoulders back to try and get the bar back over their knees etc etc. It's virtually impossible to brace properly in this position because you are only able to breathe high and you will see people get completely gassed in like 3 reps. It's really interesting to see how what you are doing in your upper body can transfer into your lower body and visa versa.
Yes!
I have struggled with buttwink (until I stopped going that low), hitting depth [without having buttwink], and lower back fatigue... so this was a perfect primer for me! Thank you!
This is by far the best video I've ever seen on squatting. This makes me feel so much more comfortable in trying to get better after suffering lower back discomfort from squats all the time. Definitely subscribing. Great content!
One of the most helpful and informative training video's I've watched. There's clearly an effort to be technical and objective. This dude is awesome.
yay coach is back, hello :)
🥳🥳
Man I never knew shang tsung had a TH-cam channel , but god damn i can only thank the algorithm for recommending this !
Super clear thorough & well thought out. Thank you for putting this together! As a beginner to the squat, im chuffed i found this before i caused any injury. Cheers!
Love how you have the video broken down into segments and identify them in the video details. Great content. You just earned a subscriber!
Thanks Eugene, im not a natural squatter. Im exactly as you described short torso and really long femurs. Im going to try your tips as I do all the things you mentioned to compensate for lack of depth. The chest up tip was a great one , thanks
Hope this helps! 🙏
Squatting is a natural motion tho. Thats how we are supposed to poop
Subscribers skyrocketing 🚀 🔥
Thank you dude. Watching this after dealing with some lower back pains after squatting. Fixed things in my technique I didn't know I was doing wrong
This video helped me so much and really saved my lower back. Before this video I squatted poorly and felt an aching pain in my lower back for a week. After this video, I'm pushing new weights and feeling good about it! Thank you so much Uncle Eugene :')
Everybody gangsta until Coach Teo starts callin they ass out... literally
Good to see Herman Li still keeping tip top shape... Best built guitarist in the world..
Holy heck that tip to jump a few times or take the "ready to jump" -position! I just realized I've always squatted too a too narrow position, which makes my balance go haywire when squatting deep. Now that I tried with your tip my "natural" position is WAY wider than I thought! Thank you SO much!
DUDE!!! Seriously thank you! My squat form has worsened (and strength decreased) because of this. I couldn't figure out exactly why I was loading more weight on my back/core than before, and the more I tried to fix it, the worse it felt. I had noticed that when I went in with a less structured form, it actually felt more natural/better, but I didn't know why. This is a serious eye opener, and I'll be using your tips to get my squat back up. Huge thanks again!
Glad to hear it
Try doing a DB goblet squat. Stacking the hips and ribs really clicked with me after warming up with 50lb dumbbell. Great video, thanks Eugene. I'm going to try out the puppet master cue.
Nice!
This guy’s build is amazing
Thank you! 🙏
Very eloquent, knowledgeable trainer. No nonsense, sensible guidelines to correct form. Made me want to subscribe!
Thank you!
Every one talks about exercises but Eugene emphasis on technique n execution.hats offf
Dude. I was literally looking for something like this. First you know i’m on the toilet now you know i was thinking about this. It’s the hair, i’m telling ya
There is even a song in South African, stomach in chest out, which coincidentally is also bro-science
I’ve seen many squat videos. This is at the very top , second to none! Conceptually, this is many levels above what I thought was expert advice. I finally think I figured out why my lower back was hurting which made me not want to squat. Subbed and thank you, Eugene.
his voice his way of explaning things are top notch
Amazing content as always!
I got 2 questions though ...
1. Any thoughts on paused squats?
2. Do you have any cues for the "squat bounce" weightlifters use in their squat movement?
They're useful as a tool, I used them a lot when o was focusing on squat strength.
The "bounce" you refer to can also be an intelligently applied tool to increase explosive power for weightlifting
10:52 how did you get this footage of me dancing at the club
You have by far the best and most articulate advises on gym exercises that I have seen on youtube!
Really enjoying your videos
Okay, you got another follower. This was the best demo on squat I've ever seen and also explains everything I'm doing wrong.
Barbel squats every week! I’ve been struggling with depth and low back into the piriformis pain. Also poor ankle mobility 😩
Sub Count increasing nicely ! Most underrated channel.
Thank you! 🙏
This is the first video I have seen from Eugene. It's remarkable how he explains the subject fluently and flawlessly. He must be an organized thinker and obviously knows about the subject. I subscribe! :)
Thanks 4 video.
I noticed all mistakes you mentioned. Large room 4 improvement. You wont fear the cam and you are a great narrator, keep that good work, man
Wow imagine getting quality workout advice from Shang Tsung himself. I love TH-cam
🤣
Squat day today. Perfect that this came out. Thanks Eugene👍🏻
Enjoy!
Wowww this information was a total game changer for me. I have been squatting for years and was always told to push your hips back but I almost always have lower back pain, so I typically avoid barbell squats altogether. Thinking of ribs stacked over hips really helps me when getting ready to squat. Thank you!!
Probably the best squatting technique video I've seen. Thank you for this!
I’m about to go to the gym for legs. This is mana from heaven.
I hurt my back years ago doing hack squats and Romanian deadlifts (wrong).
I just started barbell squats a month ago. Slowly progressing & trying to focus on form
Hope this helps save your back!
Tried this yesterday. I’ve been trying to get a good squat form for some time now and I felt this was the best How-to video I’ve seen!
Definitely takes some time getting used to but even after just one session I felt a difference. Felt a lot more natural than all this chest up ass out-crap I’ve been doing haha.
U got yourself a new sub 💪
Loved this! I’m doing a lot of squats and burpees to jumping on a box right now (thanks to my hubby for buying the box! 🤮)
This makes so much sense! Listening to my body is so important. Thankfully our trainer takes other views on board too!
I tried the elevated heels today at the gym at it made a huge difference in my ability to squat comfortably. Thanks for the video and tip. This gives me hope for continued improvement
BEST COACH EVER!!!... Great content, detailed explanation and examples, timestamps throughout the whole video, ASMR voice and PERFECT hair
Thank you! 😅
"I'm half naked today which means we are going to talk bout some really important stuffs" if that was how my GF would start her "important" talk life would be good.
This probably the best Squat video I have seen in my entire life and there have sure been a few!!
found this video at 11pm last night (should've been asleep), got out of bed, and started analyzing my squat form in the mirror in my room. you're my new favorite YTer! thx for sharing your knowledge.
Anyone noticed Eugene's stance when standing up? When bodybuilder trains ballet.
Me: why does my back hurt when I squat?
Him: Biggest mistake you can make is what you do
Me: Oh….
😂
Been squatting exactly how he described for 2 years now this was perfect thank you
Shalom, watch this for the first time and found it the utmost concept to get me into achieving more progress! Thanks!
I wish this video existed 5 years ago when I first started learning how to squat.
Thank you! 🙏
I'm not sure if he's educating me, or showing off how well he can move his hips whilst maintaining eye contact. I feel abused! ( lol )
It’s neither, he’s showing off his hair
Super simple explanation! I just switched over to the squat rack from the smith machine. I have to get use to not having that extra support and work to stabilize myself. I’ll try this technique on Monday! Thank you Eugene!!
So glad TH-cam recommended this.
What I like about this first video of yours that I see:
- production quality (video, setting) is amazing
- you're obviously smart and competent
- the majestic hair
- your obviously well-thought-out business idea, even though it's not something I'm interested in right now
Only thing that leaves room for improvement:
- audio quality / getting rid of that slight echo (hard to achieve in a gym though, I get it)
My lower back always takes over 🙁. I’ve been lifting for years but it makes me feel like I still don’t know what I’m doing
👋
I am late again fml
Uncle making barbell squat video when he himself barely squatted in the last 4 years 😝
Let us know what was the big meal tonight 😁
😅😅
You have provided the best, and most comprehensive tutorial on squatting I have ever heard. Thank you.
This guy looks like a superhero, someone give him a sword and a role in a major movie.