The #SquatUclub is now on TH-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my TH-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!
I came into this lifting season determined to not hate squats anymore.. I feel like this is possible with all the information on your channel, thank you!
I have been confused and frustrated with this very topic for years! Thank you for the stellar presentation. The diagrams were very helpful. Explaining the difference between external rotation movement and external rotation torque brought it all together for me. Subscribed.
You are fantastic! Your guidance has really helped me in correcting bad form and protecting my knees & hips from injury. I have had some knees after any movement from the floor & in the past just thought that was “part of the game” in my lifts. I am 61yrs old & thought I was going to have stop soon b/c of my age. Not so! I am lifting injury & pain free. You are a the best!!
my squat has been struggling for months. my coach has been helping recently and this video has really opened my eyes as well. i have a terrible hip shift that i havent fixed for months which caused a crazy imbalance of strength in my legs and glutes. i didnt know how to activate my glutes in a squat until now. i hope this helps me in the future! thank you!!
Trying to torque or push knees out during a squat is what kept me in pain (hips) for so long. That and when I’d try to keep my feet close to straight. Those two where my main culprits. I would endlessly do band work for internal rotation thinking it would solve the problem. Nope. When I finally started squatting in a position that felt comfortable, where I was descending and ascending naturally, is when I stopped being in pain and my squat numbers went up. For me, a decent foot flare and a narrower stance works best. Everyone’s hips are built differently. There are many squat depth test videos on TH-cam, to help find your recommended stance. My advice for anyone reading this who has suffered internal or external hip pain, as long as your knees track with your toes and the three points of your feet are planted and secured, then squat so it feels natural. If your knees track, there is no reason to torque or jam your knees out. There is also no reason to try to squat with your feet straight if it feels miserable and causes pain. A slight torque is a good tool for knee caving, but not necessary if your toes track, imho. For me, all that did was cause external hip pain. And when I would try to keep my feet almost straight forward, it would cause internal hip pain (pinching). Another piece of advice for pain prevention and a deeper squat is to really keep your lower spine neutral and braced hard. Breathe all your air out so your rib cage drops to your hips. Keep that position and only breathe into your stomach and hold that position. Don’t hyperextend or you’ll bang your femurs right into your hip sockets. Ouch. Hope this helps at least one person. It’s changed my life. I can now squat ass to grass and it feels natural, amazing and pain free!!
I'd 100% agree that we don't all squat the same. Finding the stance that is right for your body is key to having a pain free and high performing lift. Thanks for sharing your experience.
Squat University you’re very welcome. Sometimes I find gems in the comments section on random videos, so hopefully this will be a gem for someone who’s struggling. A lot of info out there, so it can get confusing for some. Thanks for all the good content.
I don't know if you'll see this, but I have to say thank you for this technique. I tried it today and it fixed so many issues I was having...been working on my squat for 2 years and never felt so stable... literally added 20# overnight to my back squat.
I can't thank you enough for the content you so generously put out for free!! It is really giving me hope I can beat my limitations and learn to squat safely!
I have been doing this by watching your previous videos too. Really feel it now while squatting.. Only wish there was a channel like yours for all compound lifts like deads, ohps, etc. Keep going.. Appreciate your help.
If one watches TH-cam weightlifting videos, you'll know topics like this have been done ad nauseam. Yet, Doc Horschig pulls off the seemingly impossible: Thoughtfully constructed superior content.
Hi Aaron. I know this tip of yours from your "Official Squat checklist" video and this tip help me a lot to turn on my glutes. Thanks for the more information. You're the best.
OH MY GOD thank god ive found this after only 7 months of training, I got the basics of the squat form down, just hit 315, but was looking to get those knees to never even think about caving in. I always knew the knees out was BS but good people said flex the glutes to get the knees turned and that's the key but I honestly stopped doing that because I never felt it stick as I was going down, this makes wayyyy more sense and is the key to getting to 405 for me babyyy!
If I was a millionaire, I would give you all my millions just for training with you every single workout. Dude, you are literally digging information like a boss! God bless you
I love this! I tried it out several times and BOY IS IT EFFECTIVE! Short and to the point; fantastic content as always. Please keep it up, Dr. Horschig!
Watched this earlier today, just finished some squats and this got rid of minor hip pain I was having from full range of motion squats. Thanks for your advice and techniques
ok so i just tried this in the gym about an hour ago and the difference while squatting was unbelievable. i realize now i have never really squatted properly before (even though i read "Starting Strength" like 5 times!) it was especially noticeable on my right side (i am left handed) i felt a much more even force production from both sides and the glute activation out of the hole is light years from before. i admit i was kinda skeptical, thinking it might actually add sheer force to the knees or ankles but it was exactly the opposite! thank you so much!
I was just practicing this and this is exactly what I felt, like I was going to split my knees in half while torquing into the ground, but I have no weight on my back I'm just doing body weight. Does having weight make it feel different? Everything felt correct but my knees. Turning my feet outward helped a bit with the feeling in my knees
As always excellent video and good advice. I have recommended your page to lots of people (clients and others trainers) as I love your videos. Personally I have found a major change in my mobility and form since following your page. Your squat warm up video is one of favourites and I use these exercises every training session as always trying to improve my mobility.
Your book and your channel is really helpful. My squats are getting better! It needs a lot of concentration for me because i am pretty tall, but it works. Thank you!
Helped me out. Been turning my feet externally at the hips instead of creating torque in my hips. I also had an ACL repair injury and this one tip has helped me relief the stress from my ankles and knees and more evenly between those joints aswell as my hips and glutes.
Love the explanation about the foot pressures. I have always just imagined my feet rooted into the ground, but never understood why it felt good. Oddly enough I first ran across the rooting technique in a yoga class years ago. Love your videos and especially what you did for Jeremiah. That was my first meet where he got injured, and I was so nervous I dropped a 285# bench bar on my chest (couldn't stop thinking about it). Anyway, long story short is that powerlifting has given me a new focus. And your videos have been very helpful.
Kabuki virtual coaching on Instagram has a couple really good videos on this. They talk about focusing on depression of the scapula more than retraction. My shoulders feel a lot better after implementing some of their warm ups and cues on bench. I was over retracting before, and not firing lats enough. Would love to see some info on it from squatU as well!
@@SquatUniversity I'm only concerned that this concept could be more difficult to put into practise when the lifter has a very poor ankle mobility. Is it practical to raise the heels on plates to compensate for poor the poor ankle mobility? I know it's not a long-term solution.
Great question. I think maintaining external rotation torque can definitely be affected at the bottom of a squat due to limited ankle mobility. Squatting on plates could be a short term help, but improving ankle mobility and getting a pair of weightlifting shoes will be a better long term help.
nice, three points of cintact, basea of big toe, little toe, and heel. For a stable foot. Then externally rotate the hips, using torque. or rather create torque but externally rotating the hips. and boom. the femurs end had a ball joint, and it connects to the hips with a socket. Ball in socket joint. and thats how the hips move about. helps see all the positions its capable of. A good warmup, band around ankles, and squat, really activate the glute medius. nice.
Fantastic content! Even as an ex-Division I athlete, I’m just learning now the correct technique to having stability in my squat. Great work @#SquatUclub 👍🏿
can you discuss identifying most advantageous degree of 'toes out' before screwing your feet in? ie. very few competitive lifters begin with feet straight ahead. Also regaining torque when catch takes you in the hole. look forward to the video
Great video once again and yes I love the hip hop song at the end as well. You are pretty much now my go to person when it comes to toe, feet, ankle, knee, and hip mobility. Phil Daru is also great at it as well but his videos are a little too broad and long and kinda all over the place. However, I will try to look at another Phil Daru video again mainly because he is a MMA fighter and those guys really need a lot of mobility and flexibility so it only makes sense that that guy will have a lot of important information on mobility as well. Not to mention the man is strong as shit too and he has plenty of experience fucking people up lol. Yes I like to watch strong people such as yourself and other physical therapists and mobility experts because I do have flat feet and plantar fascitist and if I can get this problem treated then I will be able to do a lot more productive and active activities in my life. Not to mention I also have weak hips especially on my left side.
![The Official Squat Form Checklist [Are You Squatting Wrong?]](http://i.ytimg.com/vi/Uv_DKDl7EjA/mqdefault.jpg)
![The Official Squat Form Checklist [Are You Squatting Wrong?]](/img/tr.png)
The #SquatUclub is now on TH-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my TH-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
The winner for this video is: Caleb Landis
I’m having problems with my ohp my mid back tends to have a lot of discomfort do you have any tips?
Why not rotate your feet?
I came into this lifting season determined to not hate squats anymore.. I feel like this is possible with all the information on your channel, thank you!
I have been confused and frustrated with this very topic for years! Thank you for the stellar presentation. The diagrams were very helpful. Explaining the difference between external rotation movement and external rotation torque brought it all together for me. Subscribed.
Absolutely brilliant I am loving this channel keep up the great content
Thank you!
You are fantastic! Your guidance has really helped me in correcting bad form and protecting my knees & hips from injury. I have had some knees after any movement from the floor & in the past just thought that was “part of the game” in my lifts. I am 61yrs old & thought I was going to have stop soon b/c of my age. Not so! I am lifting injury & pain free. You are a the best!!
my squat has been struggling for months. my coach has been helping recently and this video has really opened my eyes as well. i have a terrible hip shift that i havent fixed for months which caused a crazy imbalance of strength in my legs and glutes. i didnt know how to activate my glutes in a squat until now. i hope this helps me in the future! thank you!!
Hope this can help - thanks so much for checking out the video today! Let me know if that shift isn't fixed with this. I'll be happy to help with it.
Trying to torque or push knees out during a squat is what kept me in pain (hips) for so long. That and when I’d try to keep my feet close to straight. Those two where my main culprits. I would endlessly do band work for internal rotation thinking it would solve the problem. Nope. When I finally started squatting in a position that felt comfortable, where I was descending and ascending naturally, is when I stopped being in pain and my squat numbers went up. For me, a decent foot flare and a narrower stance works best. Everyone’s hips are built differently. There are many squat depth test videos on TH-cam, to help find your recommended stance. My advice for anyone reading this who has suffered internal or external hip pain, as long as your knees track with your toes and the three points of your feet are planted and secured, then squat so it feels natural. If your knees track, there is no reason to torque or jam your knees out. There is also no reason to try to squat with your feet straight if it feels miserable and causes pain. A slight torque is a good tool for knee caving, but not necessary if your toes track, imho. For me, all that did was cause external hip pain. And when I would try to keep my feet almost straight forward, it would cause internal hip pain (pinching). Another piece of advice for pain prevention and a deeper squat is to really keep your lower spine neutral and braced hard. Breathe all your air out so your rib cage drops to your hips. Keep that position and only breathe into your stomach and hold that position. Don’t hyperextend or you’ll bang your femurs right into your hip sockets. Ouch. Hope this helps at least one person. It’s changed my life. I can now squat ass to grass and it feels natural, amazing and pain free!!
I'd 100% agree that we don't all squat the same. Finding the stance that is right for your body is key to having a pain free and high performing lift. Thanks for sharing your experience.
Squat University you’re very welcome. Sometimes I find gems in the comments section on random videos, so hopefully this will be a gem for someone who’s struggling. A lot of info out there, so it can get confusing for some. Thanks for all the good content.
You're so welcome!
I don't know if you'll see this, but I have to say thank you for this technique. I tried it today and it fixed so many issues I was having...been working on my squat for 2 years and never felt so stable... literally added 20# overnight to my back squat.
Love the anatomy lesson on top of the squatting tips. So easy to understand. Thank you.
Thank YOU! Glad you liked that part!
this tip basically solved my anterior hip tightness I have been dealing with the past 7 years. Much appreciated!
I used to hate squats and just love deadlifting. Thank you for helping me love it again, and giving us amazing free tips.
Excellent description of external rotation concept for stabilising squat…..very well delivered
One of the best tips. EVER. External rotation torque is essential.
This might be the best squat tutorial I've ever seen. Good job, Doc.
I can't thank you enough for the content you so generously put out for free!! It is really giving me hope I can beat my limitations and learn to squat safely!
I have been doing this by watching your previous videos too. Really feel it now while squatting.. Only wish there was a channel like yours for all compound lifts like deads, ohps, etc. Keep going.. Appreciate your help.
I"m glad the tips I've shared could be so helpful. I'll try to make some content on other lifts too in the future.
If one watches TH-cam weightlifting videos, you'll know topics like this have been done ad nauseam. Yet, Doc Horschig pulls off the seemingly impossible: Thoughtfully constructed superior content.
Hi Aaron. I know this tip of yours from your "Official Squat checklist" video and this tip help me a lot to turn on my glutes. Thanks for the more information. You're the best.
I'm glad to help! Thank you for continuing to check out all the content I share!
OH MY GOD thank god ive found this after only 7 months of training, I got the basics of the squat form down, just hit 315, but was looking to get those knees to never even think about caving in. I always knew the knees out was BS but good people said flex the glutes to get the knees turned and that's the key but I honestly stopped doing that because I never felt it stick as I was going down, this makes wayyyy more sense and is the key to getting to 405 for me babyyy!
Spot on Aaron, you are so good at demos of proper techniques
Thank you
This is the most informative channel I’ve ever seen. Thank you for describing everything in such amazing clear detail!
If I was a millionaire, I would give you all my millions just for training with you every single workout. Dude, you are literally digging information like a boss! God bless you
Love it. I’ve drove my knees out to the side for years and it’s caused imbalance. This is more neutral and a balanced.
My coach always tells me to keep my knees out and I never really got it until now, thank you so much.
I love this! I tried it out several times and BOY IS IT EFFECTIVE! Short and to the point; fantastic content as always. Please keep it up, Dr. Horschig!
Watched this earlier today, just finished some squats and this got rid of minor hip pain I was having from full range of motion squats. Thanks for your advice and techniques
I'm so glad it helped!
ok so i just tried this in the gym about an hour ago and the difference while squatting was unbelievable. i realize now i have never really squatted properly before (even though i read "Starting Strength" like 5 times!) it was especially noticeable on my right side (i am left handed) i felt a much more even force production from both sides and the glute activation out of the hole is light years from before. i admit i was kinda skeptical, thinking it might actually add sheer force to the knees or ankles but it was exactly the opposite! thank you so much!
I was just practicing this and this is exactly what I felt, like I was going to split my knees in half while torquing into the ground, but I have no weight on my back I'm just doing body weight. Does having weight make it feel different? Everything felt correct but my knees. Turning my feet outward helped a bit with the feeling in my knees
As always excellent video and good advice. I have recommended your page to lots of people (clients and others trainers) as I love your videos. Personally I have found a major change in my mobility and form since following your page. Your squat warm up video is one of favourites and I use these exercises every training session as always trying to improve my mobility.
Honored to hear! Thank you so much for spreading the word - that really means a lot to me!
Wow! This tip is life-changing man! It has improved my technique so much and helped me lift so much more smoothly! Great video man.
Glad to help!
Your book and your channel is really helpful. My squats are getting better! It needs a lot of concentration for me because i am pretty tall, but it works. Thank you!
I'm so glad the videos and my book could be so helpful! Thank YOU so much for picking up a copy!
Very smart video...and goes beyond just squats. Thanks for the valuable info
Thank you for the tip, I'll be applying this on my SL 5x5 session today
You're welcome!
Helped me out. Been turning my feet externally at the hips instead of creating torque in my hips.
I also had an ACL repair injury and this one tip has helped me relief the stress from my ankles and knees and more evenly between those joints aswell as my hips and glutes.
Wonderful coaching. Thank you
You're so welcome - glad you liked the video!
One of the best squat info vids I've seen in a long time
Thank you!
Thanks for sharing this. I recently have this revelation. Alot of people need this. Thanks again
Love the explanation about the foot pressures. I have always just imagined my feet rooted into the ground, but never understood why it felt good. Oddly enough I first ran across the rooting technique in a yoga class years ago. Love your videos and especially what you did for Jeremiah. That was my first meet where he got injured, and I was so nervous I dropped a 285# bench bar on my chest (couldn't stop thinking about it). Anyway, long story short is that powerlifting has given me a new focus. And your videos have been very helpful.
Stretching and mobility daily programs
Does stretching and mobility work?
@@Garrick1983 if you have mobility problems, yes!
@@jam34786 IF you don't have mobility problems, yes! Otherwise sooner or later you will. I've learned that the hard way
@@Garrick1983only fat dumb powerlifters think stretching and mobility work doesn’t work
I wish so much I had seen this earlier!! Learned this the hard way. AMAZINGLY HELPFUL. 👏
Awesome tips ever!!!!
The best Chanel
Thank you!
Love training with foot awareness, sling shot helps. You’re descriptions are awesome!
Thank you for providing such amazing content. Your work has helped me tremendously. Thank you.
You're so welcome! Thank YOU for checking out all the content I share!
This is the very best fitness channel
Good stuff. Tried this and immediately felt so much more stable and strong in the position.
This video help me a lot to fix knee valguss, n i do squat like 13 years now!
Awesome video! Thanks so lot! Happy Squatting!
Thank you! Glad you liked the video today!
This is the exact issue that I’m having! Love the content!
Thank you!!
Brilliant stuff. Thanks a lot. Your videos really help me squat better
As always love your videos. They have been a game changer
Always great info. Cheers mate
How you explain it is great, thans you👍
Eureka Moment for me !! Was missing this critical piece .. now practice time ..
Great video bro you can tell you’re genuine !!!
Thank you!!!
Thanks.... I will give it a shot 👍
Hope it can help!
Only channel I got notifications on for
Honored. I'm glad you're enjoying the content!
Literally squatting right now when I got the alert 👍
Perfect timing!
Thanks buddy. Great advice well articulated
Glad you liked the video today!!
I never felt my glutes with knees out and this is a game changer. Thank you!
You have a wonderful channel, thank you for your videos they’re very helpful.
Thank you so much!
i'am newbie at training and squat is very interesting, thx for your video, it's valueable..
Great advice homes.
Ty doc, loved u content. Pls make a video on post workout streching and its importance if possible 🔥
Thank you! I'll see what I can do - thanks for the suggestion.
Awesome info 👏🏻
I’m glad I watched as tomorrow is squat day!
As always, another excellent video and tip. Thank You!
Thank you!
it finally clicked with this video! my hip circle is on the way. im gonna try this when it arrives!
Thank u so much doc for ur help u changed my life ✌🏽
You're so welcome! I'm honored to help in any way possible.
Great explanation!
Excellent video as usual. Thanks Aaron.
Thank you for all this tip so helpful
You're so welcome!
I Would Love to learn about retrack the scapula or whatever for Benching 😅 and how to make them even !
I'll see what I can do on that topic!
Squat University scapula positions and what to do with scapula on a lot of movements is something that I REALLY struggle on!
@brentprodz same, would love a video on that!
hope this helps cuz i had the same problem, instead of pushing the bar to lift it up think that u r pushing urself into the bench by pressing the bar
Kabuki virtual coaching on Instagram has a couple really good videos on this. They talk about focusing on depression of the scapula more than retraction. My shoulders feel a lot better after implementing some of their warm ups and cues on bench. I was over retracting before, and not firing lats enough.
Would love to see some info on it from squatU as well!
thank you so much doc.
Now that's a very great advice! Thanks for the very informative tip!
You're welcome Daniel! Thanks for checking the video out!
@@SquatUniversity I'm only concerned that this concept could be more difficult to put into practise when the lifter has a very poor ankle mobility. Is it practical to raise the heels on plates to compensate for poor the poor ankle mobility? I know it's not a long-term solution.
Great question. I think maintaining external rotation torque can definitely be affected at the bottom of a squat due to limited ankle mobility. Squatting on plates could be a short term help, but improving ankle mobility and getting a pair of weightlifting shoes will be a better long term help.
@@SquatUniversity Thanks for the reply.
You're welcome
Now think about this. Not even 0:35 sec in and already there's quality information 💪
Excellent content. 100% agree with you. Thank you
Thank you!
This is exactly what I needed to know. Thanks!
nice, three points of cintact, basea of big toe, little toe, and heel. For a stable foot. Then externally rotate the hips, using torque. or rather create torque but externally rotating the hips. and boom. the femurs end had a ball joint, and it connects to the hips with a socket. Ball in socket joint. and thats how the hips move about. helps see all the positions its capable of. A good warmup, band around ankles, and squat, really activate the glute medius. nice.
Fantastic content! Even as an ex-Division I athlete, I’m just learning now the correct technique to having stability in my squat.
Great work @#SquatUclub 👍🏿
Thank you Brother, really a helpfull tip
OMG the explaination is just so perfect.
Thanks doc!
You're welcome! Thanks for checking the video out!
THANKYOU FOR THIS!❤️
I NEEDED THIS
Glad to help!
Video about anterior pelvic tilt would be nice! I think I have lower back pain thanks to it 🙄
Ill try to put something together on that soon!
Yes! I would love a video on APT!
You help me a lot with my squat with your video thx from france
You're so welcome! Glad to help!
WOW this info is GREAT
Great content
Thank you!
You are very knowledgeable sir.
Thank you!!
God Bless you, thank you!!!
Enjoyed the video, liked, subbed, and excited to practice this tomorrow!
Nice. Thank you.
can you discuss identifying most advantageous degree of 'toes out' before screwing your feet in? ie. very few competitive lifters begin with feet straight ahead. Also regaining torque when catch takes you in the hole. look forward to the video
Great suggestion. Take a look at this blog too in the mean time: squatuniversity.com/2016/06/16/the-great-squat-debate-toes-forward-or-angled-out/
Good stuff!!
Best fucking explanation for properly driving the knees out... great video!!
Thanks!
What is this channel?! I'm getting mind blown.
“Screw feet into the ground” is a much better cue than “drive knees apart” in my opinion.
Great video once again and yes I love the hip hop song at the end as well. You are pretty much now my go to person when it comes to toe, feet, ankle, knee, and hip mobility. Phil Daru is also great at it as well but his videos are a little too broad and long and kinda all over the place.
However, I will try to look at another Phil Daru video again mainly because he is a MMA fighter and those guys really need a lot of mobility and flexibility so it only makes sense that that guy will have a lot of important information on mobility as well. Not to mention the man is strong as shit too and he has plenty of experience fucking people up lol.
Yes I like to watch strong people such as yourself and other physical therapists and mobility experts because I do have flat feet and plantar fascitist and if I can get this problem treated then I will be able to do a lot more productive and active activities in my life. Not to mention I also have weak hips especially on my left side.
Reminds me of what Kelley Starrett said 10 years ago