Squat Form For Your Anatomy [Perfect Depth Stance And Width]
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- 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.
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Special thank you to Evan Pierson Productions for his help in making this video!
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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
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
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!
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”
It's impressive how much clarity this video brings to the topic. Great work!
Shout out to Darren with the mobility strength and composition of a god body. Outstanding content, Aaron.
Glad you liked the video!
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
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 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?
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..
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 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
Brilliant video. Been training at the gym for years and only today learnt that depth of squat is dependant on your anatomy.
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.
Holy crap, I was doing that wide stance without realizing why it was so much more comfortable for me. Thank you so much!
The squat university is hands down the best place to learn scientific lifting.
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?
You have so much awesome stuff on your channel at times I don't know where to begin.
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!
Omg this literally solved my problems! All I had to do was understand my anatomy and this video has been very helpful
I've watched so many one size fits all squatting videos. This has changed the game
Excellent breakdown! Thank You very much for the in depth analysis.
Great video which explains exactly what I have been looking for. I am glad to find our channel.Many thanks!
Mate your unbelievable. My squat has transformed.
Cant wait for the book
This is one of the best informational Vids for squat biomechanics! I use these tips and help everytime. Thanks for this great channel
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!
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!
Best channel on TH-cam for lifting advice serious
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!
Wow! Your videos are so scientific & useful!! Thanks!!
Thanks a bunch! Just a slight width increase kept my back much straighter. I actually feel safer loading the bar
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! 😅
Thank you for this video....really helped me to improve my squats.
Absolutely fantastic content my man keep up the great work
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 ...
This is actually a great video man, really helped me. And it's free, you guys are great!
Such a great informative video, thank you!
Wow, thank you. It’s amazing how everyone can have a different anatomy
Great breakdowns as always!👍🏻👍🏻
Thanks for the video! Could you do a video on how your anatomy influences the way you should do lunges/pistolsquats/step ups?
This channel needs waaaay more views so much info that gets ignored and actually answers the why to a lot of questions
You guys are really helping me. Like gains aside. My squat and over head cleans are balanced and explosive
This video could not have come at a better time!
Oh my. I am glad I found this video. Thank you!
So glad I found this channel tbh extremely helpful👍
Dude. What a elite-level breakdown.
this channel is gold
This is really good. Excellent work.
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.
Was stoked to hear you on mind pump!
Nice video , thanks for sharing your knowledge !
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!
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.
Awesome! Very helpful and specific!
This is incredibly helpful!
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 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 Grate!!!! Thank you a lot for the such a wonderful video!!!!
Very good informative video!! Learned a lot, thnx so much
That was an education. TY
excellent illustration thanks guys
This video is very useful. Thank you.
Very much helpful. Thank you ✊
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
Excellent demo Thanks!!
I always love learning on this channel
Thank you!!!
This video is Gold
Thanks, this really helped me
You’re welcome!
THANK YOU!!!!
Amazing!! !!
very informative video
Thank you
This explains video bout shallow and deep socket are better than the other one, Thanks doc, I understand now
One great video showing why genetics actually does come into play when it comes to making gains.
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.
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.
Thx a million I have a back problem and am super afraid of squats but desired to do them safely and efficiently...Thx!!!
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👌
Wow that's really informative all these years I was focusing on my hip mobility so that I can squat deep and do a proper power clean so I wanted to know how people like Ed's anatomy does a power clean??
Bro ur vids are incredible.
You are awesome man 🙏🙏🙏 sea of knowledge 🙏🙏
Good information. I have the same anatomy as Ed. I learned this the hard way by forcing myself to squat against my anatomy due to a lack of knowledge.
Great video great explainations
Another great vid!
Super Informative and super helpful
Superb explanation
Don't usually comment on you tube. But thank you for the vedio. Exactly what I needed
I learnt a lot from u by just wcthing a few hours tnx
I had NO clue that there were specific shoes designed for squats. I'm not aspiring to be a power lifter or anything. I just strength train for general overall health, but I've always had issues where my heels want to rise up, disallowing a deeper squat. Sometimes out of curiosity while wearing heels (ie, boots with heels, etc), I'd play around and of course find I could squat deep because, hello, my shoes had heels. My head is exploding after watching this video and your earlier video on squat stance (I'm yet another person who also struggled with trying to keep my feet facing straight and could never feel comfortable doing it.) I've struggled with so much self-judgement with this! I'm going to check out your ankle mobility videos, too. Subscribed!
Hey doc, great video as usual. Got any fixes for bicep tendonitis?
Super interesting, thanks!
Fantastic presentation 👏👏
Both Darren and Ed were able to squat deeper while maintaining a neutral spine when they used a wider stance even though Darren has a shallower hip socket and Ed a deeper one. Are there many people for which the narrow stance is actually the ideal?
Really loving the content. I'm here earlier than last time!!!!
Thank you!!!
Thznk you sit for this info, god bless 🙏
You’re welcome! Thanks for watching!
Excellent . Very usefull. Thanks.
Thank you so much this is amazing
Thank you so much for this video. I’ve been struggling for years to understand why my squat is so off
Thank you!!!