Squat Form For Your Anatomy [Perfect Depth Stance And Width]
ฝัง
- เผยแพร่เมื่อ 18 ธ.ค. 2020
- Squat form... How deep should you squat? How wide should you feet be? In this video Dr. Aaron Horschig answers these questions so you can figure out the best squat form for your anatomy!
Join as we explore the crucial factors to consider when finding the right squat form for your anatomy. From limb length and joint mobility to pelvic structure and foot positioning, we'll guide you through the key elements that can greatly impact your squat form.
Discover how to make subtle adjustments to your squat form stance, grip, and depth to optimize your form and prevent discomfort or injury. I provide you with practical tips and techniques to customize your squat technique and maximize your performance.
Subscribe to our channel now for expert guidance and valuable insights on perfecting your squat form for your unique anatomy.
Get my book on fixing injury here:
www.amazon.com/Rebuilding-Mil...
Get my book 'The Squat Bible' here:
www.amazon.com/Squat-Bible-Ul...
Get my 13-Week Squat Program? marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 1):
marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/w...
Subscribe to this channel here: tinyurl.com/y2eq7kpr
Recommended products: squatuniversity.com/recommend...
Shout out to 3bScientific for the skeleton used in today's video. Check out their amazing products at: www.a3bs.com/skeleton-models-....
____________________________________________________________
Music credits
Opening & closing track by JookTheFirst: / jookthefirst
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatunivers. .
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
Special thank you to Evan Pierson Productions for his help in making this video!
This single video legit solved a decade of trying everything for a ATG Squat, turns out those who Squat ATG are just born that way. Here I am stretching for hours daily, spraining lower back left and right when squatting DEEP BECAUSE THAT IS WHAT YOU DO. Then this guy gives a anatomy lesson and we are fine and not even trying it.....
Do what is best for your body not what internet says. Thanks.
ATG squats are useless unless you're an olympic weightlifter.
Having more range of motion is useless? Lmfao
@@andrewfarley2688 For quad development it is useless. Just don't need ATG.
@@andrewfarley2688depends on your goal. I'm a bodybuilder. I just want big legs. I don't care about snatching or cleaning or whatever. Moreover, I've got hip impingement, dysplasia and hypermobility. Luckily I can grow big legs without squatting but I actually enjoy squatting and want to get back to doing it after tearing my hip labrum squatting a year ago.
@@johnrobinson4445 bigger range of motion and muscle stretch is proven to be more effective for hypertrophy, but depending on your goals you might not have to try that hard to get there. If you can't go deep and you are a casual gym enjoyer, you will most probably be fine
Homie !!! I just watched 2 previous videos of squatting from your Squat University line - up and homie I got to say that your videos should be literally in every high school for physical Ed purposes. You literally explained years and years of my own research , trails , and errors all in 3 videos... Dude keep up the motivation!!
So true!!! people always underestimate squat form because its thought as an easy exercise and then they get hip impingement
Squats are one of the most complex and personal exercises
THANK YOU!!!!!! I thought something was wrong with me because I cannot squat with “feet shoulder width apart and facing forward.” I’m pretty tall and I align more with Ed’s mobility.
This was really helpful. I have a much wider stance now and finally I can squat properly without falling forward. Thanks!
Shout out to Darren with the mobility strength and composition of a god body. Outstanding content, Aaron.
Glad you liked the video!
your book squat bible is amazing . i'm currently on chapter 3 , and im not exaggerating my lower back pain literally gone. thank you so much.
I’m honored to hear! I’m so glad it could be helpful for you!!
do you have the pdf?
@@mixedmartialhoops9299 go buy it bro
@@mixedmartialhoops9299 don't steal books.
@@What-he5pr gotchu homie
I’ve never been very flexible growing up and i was really frustrated by my squat depth for the longest time. And after watching anatomy related videos like this, i finally realize it’s not really my fault, it’s just how my bones are structured, so it’s ok to squat to parallel. Doesn’t make it any less valid of a squat than someone who goes lower. Even tho sometimes it feels like it. Same with my deadlifts. Conventional style always puts pressure on my back if i try to go past 185, but sumos i pulled 225 easily with no pain whatsoever. So def the wider stance is my friend in both exercises.
The internet shamed me into squatting further than I'm supposed to go and I was rewarded with a light tear to my hip flexors lol. Now I just ignore what random people online say and just listen to my body. Good on you for learning the lesson!
@@ellliottter how did u heal that? Did u just rest or did u need surgery
Fr, I even got pretty flexible and still struggling with squat depth. Now I get it
yeah its all in the matter of leverages. i used to try ATG, but I always get buttwink and screws with my lower back. Now I do wide stance squats and just go into parallel or just below and my legs blew up.
그놈의 그로잉 업 ㅋㅋ 노력을 안한거지. 선천적 장애가 있었으면 그로잉 업이 아니라 본 윗을 썼을태니까 걍 노력 부족이 맞다
This is the most important squat video on TH-cam and it only has 150k views. Come on, algorithm!
Accurate!!
No cap
It's impressive how much clarity this video brings to the topic. Great work!
I appreciate the additional information at the end about demands between powerlifting and weightlifting. Could you also do more content talking about the adaptations and advantages that happen from squatting with different stances?
Thank you for your expert advice! I find it most helpful as I try to find my best squatting position. Keep-up the great content!!👍🏾
Wow I have learned so much about why I squat the way I do just by watching 2 of your videos. Huge help. Thank You
Bro your a life saver.. I always wondered why I couldn't squat properly.. now I know what was the issue.. now I'm bangin out the squats..
You have so much awesome stuff on your channel at times I don't know where to begin.
The squat university is hands down the best place to learn scientific lifting.
Wow! I've never seen anyone explain squats like this. It really helps! I have long femurs and I feel like i'm not doing much leg work with a wide squat. I'll make sure I don't go for a narrower squat and compromise my spine though.
I've been struggling to stay neutral in squat / deadlift so I've been teaching myself information like this to work out why; this video summarises it all really nicely, cheers! Deep sockets / Retroversion + Long relative femurs - nature did not want me to squat haha!
Ik man I broke my femur when I was a super young and I have permanent retroversion in one of my femurs and plus with having long femurs and a discrepancy Im not sure what stance to take.
Same thing. Trust me, nature want you to squat. I know, because I am slav, people who squat. But everybody squat wide, toes out. True squat
Same here
@@WBlake01 haha I feel you man. I've safely found my way to ass to grass with perfectly neutral back now - drawing inspiration from your people :) feels good
Sad that personal training school like I attended teaches “the only right way is everything straight” or it’s wrong. I absolutely cannot squat with straight forward feet without feeling like my knees are so stressed to the point they’re going to rip. My hip bones dig and my legs are super long in comparison to my torso so there’s like no balanced and so much stress when doing it “the right way”
Holy crap, I was doing that wide stance without realizing why it was so much more comfortable for me. Thank you so much!
Excellent breakdown! Thank You very much for the in depth analysis.
Thank you thank you!! This is my number one online resource for finding the correct information when it comes to squats and weight training!! Bravo 👏
Thank you for the informative video Dr. Aaron ... I've always wondered why I couldn't do a deep squat and this explains it well ...
Thank you for this video....really helped me to improve my squats.
Mate your unbelievable. My squat has transformed.
Cant wait for the book
Brilliant video. Been training at the gym for years and only today learnt that depth of squat is dependant on your anatomy.
Absolutely fantastic content my man keep up the great work
Wow! Your videos are so scientific & useful!! Thanks!!
Such a great informative video, thank you!
Thanks for this video and your channel. I've only watched a couple of videos so far, but they've helped me a lot! Much appreciated!
Great explanation using science of the human anatomy and how it applies to squatting. I learned a lot from watching this video. Thank you Doc!
Great video which explains exactly what I have been looking for. I am glad to find our channel.Many thanks!
Thanks a bunch! Just a slight width increase kept my back much straighter. I actually feel safer loading the bar
I am exceptionally bow-legged and your instructional media has helped me adapt and work with it in training
Hope you're still training bud!
Omg this literally solved my problems! All I had to do was understand my anatomy and this video has been very helpful
This is very useful as a figure skater. Sit spins require pelvis below knees, meaning more than 90° of hip rotation. Now I just need to apply this squat technique to a one-foot squat while accounting for centripetal force! Thanks!
This is why I could never do those deep sit-spins. 🤷♀️🤣🤣 I have to externally rotate my leg and I lose my center of gravity and my balance.
Lol now I can tell the coach it's my parents' fault! Genetics. 🤣🤣🤣🤷♀️🤷♀️
@@futbolera427 I'm finding the same issue!! Lifting your free hip might help...but yeah let's blame our genes! 😅
This was so incredibly helpful. I have been doing stretches for months and can finally do a decent squat. My issues are the exact same as Ed!
You Grate!!!! Thank you a lot for the such a wonderful video!!!!
Best channel on TH-cam for lifting advice serious
Great breakdowns as always!👍🏻👍🏻
That was an education. TY
This is incredibly helpful!
I've watched so many one size fits all squatting videos. This has changed the game
This is really good. Excellent work.
I am really glad to came across your chanel. Very informative. I trained a lot of people and I was really buying into a lot of videos here because to me its just a myth. I always follow the anatomy of each of my client hips structure. I even remember when i went for my PT certification 😥 Since then I always expirement motions, body anatomy and body structures. Thank you 🙏🙌💪
This is probably the best video from you or anyone else I've seen regarding the squat and impacts of anatomy. I'm a 52 yr old Ed whose training leans towards powerlifting, but haven't competed. My squat depth is right on the threshold of might get white light, might not, and it doesn't get there easily :) I've had a hip xray that shows my right socket has space, but there is a bit of a lip near the front which I suppose my femur hits sooner than later.
I've tried heels but feel more stable, comfortable, and feel like I have more drive and power out of the hole when flat. But after watching this, I might have to give heels a serious try again while continuing to try and gain some ankle mobility. A little arthritis has surfaced in my right hip as well, which doesn't help the situation.
but again, great video, especially discussing the anatomy differences and impacts. That's going to help a lot of people understand what is possible for them, rather than questioning themselves.
Thanks so much for sharing your story. Hope the heels can help with your process of finding what’s most optional for you!
This is one of the best informational Vids for squat biomechanics! I use these tips and help everytime. Thanks for this great channel
Awesome! Very helpful and specific!
Nice video , thanks for sharing your knowledge !
Was stoked to hear you on mind pump!
This video could not have come at a better time!
So glad I found this channel tbh extremely helpful👍
This has been helping me a lot. I was getting desperate and didnt know why I´m falling backwards and why my back is arching so much. I tried the wider stance and all of that was gone.
Oh my. I am glad I found this video. Thank you!
This is actually a great video man, really helped me. And it's free, you guys are great!
Very much helpful. Thank you ✊
Could you make one of these about deadlift? Super informative video, cheers
I’ll see what I can do! Glad you liked this video!
@@SquatUniversity I would also like to know your thoughts on the squat-stance deadlift--I imagine it would be related. Thanks, great video
@@SquatUniversity side gig: deadlift university
@@dontworry7163 *Deadlift Academy
I think he only does squat stuff right though?
Don't usually comment on you tube. But thank you for the vedio. Exactly what I needed
Super interesting, thanks!
Wow, thank you. It’s amazing how everyone can have a different anatomy
Amazing!! !!
very informative video
Thank you
Another great vid!
I always love learning on this channel
Thank you!!!
Thanks, this really helped me
You’re welcome!
Also great video and very informative this has helped me a lot and I’m has helped a lot of others thank you for this
Great video great explainations
This video is very useful. Thank you.
Very good informative video!! Learned a lot, thnx so much
This was really helpful. Always thought I was weird I couldn't get as deep as others, but now I know its how I am built
@xxtine No weight here, so proficiency in the squat is irrelevant. That was the purpose of the demonstration. Elimination of the weight allows evaluation of anatomical limitations.
@@TommyNitro hmmm, but even without weight wouldn’t mobility still be a factor? Like hip and ankle mobility, the black guy obviously has superior mobility from both anatomy and constantly working on his mobility
@@charles8557 The point where I disagree with your comment is that mobility and anatomy are not separate. Anatomy is a major determinant of mobility. Now the olympic athlete may be more proficient in the squat due to repetition, but ultimately the taller guy could absolutely squat as much as the olympian and never hit his depth easily/safely.
@@TommyNitro Interesting point, very interesting. But surely you agree that if the taller guy were to do 30 minutes of mobility work every day for a year, he would have significantly improved mobility despite his anatomy? or is that incorrect?
@@charles8557 It depends on his limiting factor. If from tight muscles and general lack of flexibility, sure. But deep hip sockets with long femurs is not a recipe for deep squatting. The bony anatomy literally impinges upon itself.
You guys are really helping me. Like gains aside. My squat and over head cleans are balanced and explosive
THANK YOU!!!!
Thank you!!!
Thank you so much this is amazing
Thank you so much for these videos, they are great!
You’re so welcome! Glad you liked this one!
@@SquatUniversity Dr. I have one question though, are there any other exercises apart from squats and olympic lifts in which using weightlifting shoes could be beneficial?
I’ve heard of people using them in bench press and overhead press. I would love to here your thoughts about wearing these shoes for those types of exercises (and perhaps others ir there are any).
Thank you very much again👌
Great content in these videos. Do you also talk about the affects of flexibility, specifically tighter muscles and limited range of motion from that perspective? I think it all comes into play overall and understanding when one or the other applies can be tough.
Excellent demo Thanks!!
Really loving the content. I'm here earlier than last time!!!!
Thank you!!!
Excellent . Very usefull. Thanks.
This was a very educational video for me as I desire to build my glutes with squats but sometimes my knees hurt and I am trying to figure out what about my form my be wrong. Trying this test out teaches me about my hip structure.
excellent illustration thanks guys
Thank you so much for this video. I’ve been struggling for years to understand why my squat is so off
Bro ur vids are incredible.
This video is Gold
This explains video bout shallow and deep socket are better than the other one, Thanks doc, I understand now
Thx a million I have a back problem and am super afraid of squats but desired to do them safely and efficiently...Thx!!!
Thznk you sit for this info, god bless 🙏
You’re welcome! Thanks for watching!
You are awesome man 🙏🙏🙏 sea of knowledge 🙏🙏
Very
Informative!!
One great video showing why genetics actually does come into play when it comes to making gains.
Super Informative and super helpful
I learnt a lot from u by just wcthing a few hours tnx
Amazing content as always. I have been trying to correct my squat and I noiced that my middle back get tense when squatting. Is that related to " forcing!" the posture? Should I been squatting higher ?
Fantastic video~
I feel like ive stumbled upon the Holy Grail of squat information. My legs have always been weak, and lifts involving them have always been difficult/led to injury. I have some studying to do! Thank you for this.
Hi Dr. Aaron,
Thank you for all the fantastic content. I hope I'm not too late to ask a question.
How would you recommend someone with an anatomical hip imbalance figure out the right stance for them? For example, in my case if I try to sit in a figure four cross leg, my left leg has a large range of motion and can drop to parallel, whereas with my right leg the best I can do is an extreme 45 degree.
Hope the above question makes sense and thanks again for the excellent quality content!
I have this problem myself. I've been working with Aaron in person since November. He has me doing a wide variety of stretches and exercises all of which can be found in many of his past hip videos. Search Squat U hip impingement and do those. It can really help! Good luck
@@spindleblood thank you, hope you find success working with him!
this channel is gold
Hey doc, great video as usual. Got any fixes for bicep tendonitis?
Great content
Such a good video.
great videos , learning a lot , ive had a right knee replacement and have limit range of 135 now any suggestion or can you do a video with some pointers thx
GREAT vid
This is great video!!! 👍