Squats Part 1: Fold-Ability and Proportions
ฝัง
- เผยแพร่เมื่อ 1 ก.พ. 2015
- Shared Content with Resistance Training Specialist RTS ( / channel )
Trainer to the Trainers®, Tom Purvis (tompurvis.com) from the Resistance Training Specialist Program (RTS) shares some thoughts and mechanical realities of squatting.
For live courses and in-depth exploration of exercise mechanics, you can visit RTS at www.RTS123.com
Squat proportions model was built by Tom Purvis in 1998, which allows for manipulation of dorsiflexion range, tibia length, floor to knee length, femur length, torso length, as well as load placement at different heights & anterior and posterior placement, also metatarsal flexion/extension capabilities in order to assess influence of heel-blocking
*a PTDC admin may respond to comments, but the Instructor in video will not, so please keep that in mind before you comment!!!* - กีฬา
Great video, awesome to see a model constructed to demonstrate proportion differences so clearly.
CanditoTrainingHQ PersonalTrainingdotcom You know you've made it when Jonnie gives your vid a thumbs up ;)
This video has been so incredibly helpful in helping me to understand why I can't squat the "proper way." I have long femurs and a short torso, and if I don't take a wider stance or elevate my heels, my chest falls forward or I fall backwards. Coaches and trainers have generally tried to correct my form in ways that are physically impossible for me. Since finding this video, I've shared it many times. I wish all trainers had this information. Thank you so much for sharing!
That sounds like me. Actually trying to not get above the toes has hurt my already beat up knee way more.
Also got those spider legs and a short torso.
Keep it up man!
Your trainers were retards. But this is very common. They simply get people through standartized training and expect the "good ones" thrive. Screw the outliers for whom is such training totally stupid. Then you have the survivor bias of only people who do well on such training staying in fitness industry and being succesful, so it perpetuates. Most trainers are EXTREMELY ignorant.
Many so called trainers are ignorant when it comes to this. They believe all sizes fit all.
Years later, and it’s still one of the best videos on squatting and foldability
Finally someone explained it. I have got long legs and short torso- absolutely hate squats, always fall back.
my life summed up in 5 minutes🤦🏻♀️. years of frustration with not breaking parallel and practicing different stances. it wasn’t until 2020 that i recorded detailed videos of myself squatting and saw how long my femurs are, how short my tibias are, and how short my torso is. it was awakening and sad at the same time because i realized that nothing i do is ever going to improve this. i watch people squatting butt to grass with envy.🥺
I feel you 😞 same here. Never knew why I couldn't also, now I do 😣
You can run hurdles better than them. In kick boxing, you can knee them in the face while you are both standing...they can't do that. Specialization.
get a better profile pic, weirdo
I had to say- this is the single best demonstration showing squating mechanics with respect to body type
This is absolutely phenomenal. Thank you!
This has been the most I have learned in 5 minutes and 34 seconds of my entire life. I'm 35 years old.
This is a very cool model. One thing to add is that raising your heels with weightlifting shoes doesn't just give you move dorsiflexsion, it also effectively increases the length of the tibia, and this model shows how much that helps.
The use of this model is simple but brilliant, kind of an eye opener to see a reasonable scenario wherin it would be impossible to safely squat to competition standards.
What it makes you realise is weightlifting competitions are kind of pointless when we all have all different body types. Makes you wonder why they class it by body weight. A tall person is handling a lot more load than a short person with good proportions. Same with bench, I'm 6ft 4, and my arms are nearly twice as long as some people. I'm moving that weight not only twice as far, but the load on the chest is actually double too...for the same weight on the bar.
@@dlg78 You can say this about just about any physical sport lol.
For instance swimming. Ever seen that video where they go over Michael Phelp's arm length and how big his hands/feet are? The guy was born to be one of the G.O.A.T's
@@Hugo-ew2ko not quite the same with weights.
With a long level length with weights you are actually lifting more weight.
A quick video done by Tom Purvis of the Resistance Training Specialist Program (RTS).
Tom discusses Squats and the mechanical realities of proportions/mechanics and fold-ability.
Absolutely awesome explanation of proportions and how they influence squatting. Great stuff, Tom! (As usual)
Thank you so much for this video! I'm a new lifter and I felt like shit because I have to lean forward on my squats to keep from feeling like I'm falling over backward! I thought I just sucked at squats and got pretty discouraged. This made me feel a lot better about my natural abilities. thank you.
I have struggled with squat form for a long time, I even tore my quadratus lumborum because I did a “good morning” squat with improper form; I was taught there was ONE proper foot placement for a squat. Now, after realizing my femur is over 30% of my height, I widened my stance and now my form is excellent. Thank you!
Exemplary synopsis of squat mechanics. Well Done!
All the squat videos and tutorials i've ever seen can be summed up right here. That's the thing about bar back squat, some people have the proportions to build great legs without compromising their lower backs and some are just going to use all lower back and glutes. It's all about the biomechanics and you can't over come it. Well done man.
this right here, is golden information about all the misconceptions and debates about what a "proper" squat should be
Best video series ever to explain squat mechanics ❤
This man has set the bar for PTs super high. Excellent stuff!
You are really doing the Lord's work with this video. Thank you so much. I have been lifting weights for 20+ years and I always get people telling me about how bad my squat form looks. I always try to explain how my proportions and where my center of gravity as I describe it needs to be to not fall over make it difficult to isolate the quads from the back but for now I will just direct them to this video.
Wow, not a single wasted second in this video. Very clear demonstration.
This is, by far, the best description of this I have found. Thank you!
I will publish a book on weight training and biomechanics this month. Let me say that this is one of the best introductions I have seen on video so far.
I have tried to combat the argument that "you always need to be upright" and "knees should never be forward" for years now, but your simple device demonstrates everything in such a short amount of time, I am more than impressed.
Starting Strength covers this in some detail
@@sleepingtube Yes, it did. Rip did however have a more or less narrow view on the squat mechanics, some of the stuff he said was just not that useful for anyone outside of powerlifting.
For example, the hand position does not work for a lot of people with problematic shoulders. The head position he has used works for the low bar squat, but the low bar squat is not necessary for every single lifter. In fact, I only use it for powerlifters and tend to work with a bar position that is individual for the lifter. Most of my lifters use a slightly higher hybrid or high bar approach to the squat and are using high weights (600+ lbs) just fine.
Starting Strength was one great book and it showed me the ropes, but it was dogmatic in its position on the squat and how to do it.
@@FrankTaeger2021true that. There is no one less dogmatic than RTS/Tom Purvis in terms of biomechanics. Looking forward to attending his mastery course next summer in Oklahoma. 😎 You should join too💪
Absolutely fantastic. I've been wondering for 10 years why i fall backwards doing air squats and now I know, it's my anatomy and I'm built to not squat. xD
This blew my mind when I first saw this in 2005 at RTS123 in Toronto!
you were a late-comer!!
PersonalTrainingdotcom No kidding! I saw some of Tom's videos in 2000 when I first got into personal training. My mentor started years before that! Thanks for sharing this. The exercise world needs MORE information like this.
well it took a long time before agreeing to join this cess-pool called the internet... so many people were stealing and attempting to re-package our material. and doing it wrong anyway! had to happen
PersonalTrainingdotcom It sounds hardcore but you really just have to ignore that. There is no way of really doing anything against it in the end. And it is more important
Thanks for the awesome presentation. Folks in the yoga space need to see this as well. There are gross misunderstandings of proportion as it relates to the shapes of poses.
Wow. I absolutely love this! The guy really explains the intricacies well.
This is the best video I’ve ever seen on squatting. Thanks a lot.
A very useful model and demonstration which really clarifies how different limb lengths affect the movement -- thank you!
The single best video on squatting out there.
This is amazing! Thanks to whoever posted this on reddit. Very informative.
This video is great, by far the best explanation about how proportions affect the mechanics of the squat. Outstanding job, thanks! :)
I've always had the problem of leaning too far forward and could never figure out why, this is probably the best explanation i've found, thank's a lot for the video!
This explains it all. Bravo!
I've always wondered why deadlift has always been much easier for me than squats despite putting equal amount of effort into both lifts, this video answers why. 👍
Also, long arms help deadlifts tremendously.
Even though I have long legs which is bad for both squat and deadlifts, I can deadlift twice my squat because of my monkey arms.
This is one of the best videos I've seen that describe squat mechanics. You've explained it very clearly and made some really great points on limb length relative to flexion. Are you looking to do any other videos? If you're taking requests, I would very much appreciate a deadlift video with the model to explain the mechanics in the same manner.
I never thought about how much this could matter... that's very interesting!
Great video.
This is a brilliant video that brought a lot of things to light for me. Thank you!
The single best video on the net explaining squat mechanics. I thank you sir!
What an incredibly helpful video
I ran track in college long jump triple jump, man I wish I had seen this video back then. My whole life I’ve been fighting with squat and deadlifts. Torso of a 5’9 guy with legs of a 6’1 guy. Whenever we’d work on hip mobility and ankle mobility I could never third world squat without my heels coming off the ground. I’ve actually tweaked my back on deadlift and squat trying to use “proper form”. Glad I saw this video.
I’m going to rethink how approach these lifts. A lot of people hate the leg press for example - but I can literally set it on the lowest setting load it up with 7 plates and bring my knees to my chest with no problem. I’m going to focus on building strength more in those movements that are advantageous to my anatomy. Thank for this glad I saw this before I got too old and more than likely injured my spine permanently lol
this was a great video, having the model to demonstrate the differences in ratios and how it effects stance was so helpful.
Amazing! What an excellent demonstration!
Fantastic video. This is how I typically describe squat mechanics to clients, but have never used a model like that. The model makes it infinitely easier to understand (and teach). Thanks Tom. I'm definitely going to build myself a model like that! :-)
Really great video! Really puts into perspective the differences and their effects! Thanks for the upload!
So much great info packed into a 5 min video!
Man I heard you say this in 1989 at NASM. It's about time you finally did this on TH-cam. Wtf took you so long??!
Haha! It took a lot to bring ourselves to do it - thanks for the positive feedback
Fit Fun because people browsing youtube generally exercise less than people that don't browse it
The best explanation I've ever come across
This is an absolutely brilliant video. Thank you for this content.
Extremely insightful and very well-presented. Thanks.
This is a really good, easy to understand video. I seem to be at the extreme end of the spectrum with short trunk and short tibia, but it's nice to know that my squat form isn't as shitty as I thought it was.
Such wonderful info, thank you!
this makes me feel a lot better about myself, because people keep telling me how bad my form is but I physically can't go lower unless i basically fold at the hip :(
Brilliant explanation. Thanks a lot!
Outstanding video!!! Thanks for the share!!!
Excellent video, covered everything from the standpoint of structure.
For years I was convinced that having the bar as low as possible was the only way to fix my squat. Except it didn't... It was always lower back dominant and never worked the quads. I often had lower back strain. This video opened my eyes and now it's so clear. I switched to high bar and everything is much better. I can't lift as much yet, but my legs are getting stronger! Thank you!
This is the best video on the internet.
Very cool to hear these explained thanks
Thank you for this video!!! My whole life people where telling me I didn't squat properly and I needed to work on it. I physically couldn't do what they were asking, I would simply fall on my butt becuase my center of gravity was not right (I am very short waisted with longer porportions from my knee to my hip than most people) I would get so frustrated. If I squated with my back straight my heels come off the floor or if I keep my heels on the ground I have to bend over to keep from falling on my butt. This is a great visusal to explain why I can't do what others do so easily.
This was a great video. I've recently moved from high to low bar Squat and have been resolving form issues due to carry over, such as back angle and stance width. This has really demonstrated some of the areas I'm trying to fix, especially with the hips back and reducing the knee load.
This video is gold!
Brilliant video. Graphic and simplified.
Wow.... everybody needs to see these videos
Brilliantly explained.
amazing demonstration
Outstanding visual instruction sir...thx
THIS IS ME. Short tibia, long femur and long torso. My upper body would be so far forward when I would try to squat. Now I put small weights under my feet to elevate my heel which helps me be way more upright. I know I could buy weightlifting shoes but I don't really need them at this stage. Or i widen my stance and have my feet and hips turned more outwards. This vid has confirmed my observations of watching myself and watching others squat though. THANK YOU!
Dude. Incredible.
best squat video ever!!!
Excellent video. Powerlifting To Win has a good series about levers and moment arms, and Greg Knuckols has a great article about squat variations for different body types - but this video demonstrates both greatly! (don't forget to watch Part 2!)
Amazing video, tnx!
This is very informative, thank you.
Omg this video is amazing!
Too Good.. very very Informative. .
Awesome!!!
This info is gold
This makes so much sense now, I'm short but I've bot a 16" tibia, I picked up squatting really easily
Fantastic video. I am that last person, so I do split squats and I am able to work the quads! Upside is I am not a terrible deadlifter!
Oh my god, this video is awesome, explains so much about why my squat sucks (lean way too forward and can never get my butt down, feels like I'll fall over) Thank you for this...
Great video
Awesome vid.
Great video!!
Absolutely beautiful!
The videos on this channels are great - too bad there are not any new content. Cheers
Interesting!
Best explanation I have ever seen. Its frustrating how those with relatively short femurs fail to understand it. It would be like if us long femur folks made them run hurdles and couldn't understand why they struggle.
great video
Can you do a video just like this explaining optimal foot width and toe pointing direction for squat and a separate video for the deadlift version please? This video was amazingly informative, thank you very much for your time
Legend…!
I used to try to squat like everyone else and I’d fall on the toilet the next day with terrible knee pain. I would go down 75 degrees then let my butt fall the rest of the way, which was just pulling my knees apart. Then I got heeled shoes and it got a little better. It gave me 10 more degrees. But this was back when I switched to high bar for the last months to get it up to my low bar. I tried many things and finally understood I could squat differently with a high bar and it’s ‘ok’.
Every coach/athlete etc should watch this. There is no cookie cutter style out there, but the nuances would detract users to channels who just type “how to squat”. This is why the best stuff is found on channels with this little subs. The other channels are like how newspapers were written at a 4th grade reading level lol or something like that.
I took my measurements and even though I’m not tall, I’m a “tall squatter” because my femurs are long compared to tibias. I could low bar 315 fairly soon after starting to squat yet doing it on high bar took me months. I thought oh it’s just cause I’m only working quads and not recruiting all the other muscles - that’s maybe half the story. My Dorsi flexion sucks as well from an injury.
This is one of those gems you just want to show everyone especially if they can’t grasp what you’re talking about. I’d always go woah that guy is doing high bar in converse and hitting that depths I can’t that’s insane! Nope it’s just anatomical differences
Bless you good sir you are amazing
amazing
Damn this was great insight..thanks!
Genius!
I have the bad proportions, so I'm now squatting just above parallel, but with more weight than I used to, as I was limited by the load on my knee and position at parallel. I can now lift double. I've basically evened out the load curve, and still getting more load on the knee with the double weight than I did going parallel with half the weight. It works. I think people don't realise that us tall people have much steeper load and extreme load curves through a movement than short people.
I have a short tibia and have NEVER be good and squats. I could seated press over my head more that I could squat. Great video!
I know a guy who is around 175-180cm tall with a relatively short femur.
He squatted 190kg at 17yo. 70kg bw.
Best squat video ever...sub'd
Very informative
Please do a video like this for deadlifts! I sucked at dl since I was born