I've been lifting about as long as you've been alive, and have found your knowledge and advice to be the best of any trainer thus far. As an "old man", I've recently started trying to lift smarter. Your videos are extremely beneficial. Keep up the good work, and thanks!
This is phenomenally effective! After months of doing frustrating ankle and hip stretches and still squatting like the hunchback of Norte dame, these drills brought dramatic improvement in a matter of 2 weeks. I’ve gone from being barely able to squat with a 25 lb plate under each foot, to below parallel barefoot! Best video for fixing a squat on TH-cam.
One session of these did more than months of static stretching for my squat mobility. It improves mobility while also stabilizing the movement instead of making the joints feel loose. Thanks again Jonnie, you're my go to man for powerlifting info.
Excellent! There is nothing I enjoy reading more than comments like yours. If I can do anything to help you in your path to getting stronger than I am satisfied!
Light deep squats can honestly help your knees. I never had knee issues but I think a big part of that was because the squats help so much to not just rehab but also prevent injuries. You could do box squats if you want to go heavier because those lessen the load on your knees greatly.
Absolutely. It is very easy to maintain. As long as you use full ROM on your movements you will hardly ever have to worry about it once you have the proper mobility. I honestly havent any mobility work for a long time. It is just automatic. But I might do the wide stance squats now to get my hips stronger/more mobile but I can deep squat without any extra work. But of course it is vital to obtain it first which is what these 2 exercises will help with.
Yes these exercises will help with exactly that issue. My other video regarding the subject focused on the basic movement pattern issues most people have, but some do in face need mobility work. And these 2 movements will work everything you need to keep your lower back straight in the bottom position.
Very light. Don't worry about percentages just use enough weight to effectively force your body into the proper positions. It isnt about max strength, more about stability so the load cant be derived from your max. This is one of the few movements where you go by feel rather than specific weights/progressive overload.
I Did both these drills today. I'll def continue doing them after my main lifting sessions in order to gradually increase squat depth while keeping proper form. Thanks for all your help Jonnie
Thank you and that is awesome to hear! Not only did you put the effort in to improve yourself, but I am sure people around see you as setting a precedent for them to do so as well! The least I can do is try to aid in some form or fashion via these videos.
Jonnie, So glad I found your video channel. I am 55 yrs old and have lost 100 lbs in last 6 months. I have found your strength training tips so helpful and in that 6 months I am squatting 315 for 6. Leg press of 1200 lbs and am working on my deadlifts. Right around 275. So your videos inspire me and your knowledge is right on. Thanks so much.
Well that is why these movements are with light weights. I actually recommend not pushing the knees out because the goal is to push the limits of your ankle mobility in order to better develop it. This is why mobility movements are always to be done with lighter resistance. And if your heels are on the floor the distribution will be over the quad muscles rather than harming the knees.
Thank you very much! I'll definitely start going into some other movements. As far as the powerclean I do want to give it some time because I know how to properly perform it. But I will take some time to actually use heavy weights on it so I see if there are any extra tips I could come up with from a lifter's perspective.
Hank: "Firm with a little give. Yup, these are medium rare. Bobby: "What if somebody wants theirs well-done?" Hank: "We ask them politely, yet firmly to leave!"
Well the pain in your hips is just because wider stance doesn't work so well with ATG generally. It'll just reduce your power as you lose tightness in the whole if you try to go as deep as possible with a wide stance. A good way to think about it is simply the higher the squat, the wider the stance. So if you are trying to go just below parallel, flat shoes + wider stance. If using oly shoes deep, just keep it narrow and track the knees out.
wow fantastic video! helps a lot! you, elliot, and omar are my go to people on performance and mobillity work. you have great content that is VERY helpful. thank you so much. thumbs up.!
Thank you very much and you need to upload some more training footage man! You might be one of only 3 or so channels I regularly check to see if they uploaded a new vid lol
Thanks for the unique mobility exercise suggestions. It makes sense to add some resistance to mobility mimicking the movement one's trying to improve. By far one of my favorite fitness channels (along with Omar haha). Keep it up.
Thank you and yes that is excellent! Not too many can even squat ATG in the first place and if they did they would feel a shock to the ego. But you're progressing the right way which will pay off big time (as it already has)!
thanks for all the advice man u got some good ass form on ur deads and squats i look to these vids to help me get better form and u post alot of good advice! thankss
Great video. The narrow stance squat immediately highlighted ankle immobility issues I had no idea I had!! Great exercise to highlight this issue. Thanks
Thank you! It is funny because often it takes more time for me to make these vids which are shorter but I want to make the message as clear as possible. I just try to efficiently communicate these ideas without any confusion.
Just go as low as you can while keeping proper posture, pause, and come back up. Then over time slowly increase the depth. But even if you start by half squatting, that is fine. It is a gradual process.
Bro, you have a talent for giving great information in a concise way. Thanks for the videos! In the future could you do more "X with perfect form" videos on tough compound lifts like the power clean?
The hamstrings are involved to an extent because it allows the lifter to set back, but the following muscles will be stretched further as they are the hip external rotators. Piriformis Gemellus Superior Obturator Internus Gemellus Inferior Obturator Externus Quadratus Femoris And then the abductors of course as well are stretched/strengthened. So once again the hamstrings do play a role just aren't the main focus of the movement.
It'll be ready next week. I didn't want to make it until I have successfully transitioning back to it. I discovered an important detail when transitioning this passed workout which delayed the making of the video. So after a full successful workout with the hybrid form this upcoming week, I'll crank the video out explaining it.
Used wide stance squat to warm up and hit perfect upright high bar squats. Definitely including this into my regular training. Now I know why they say to train every squat!
Nowhere. I spent a lot of time learning the already understood principles of training and from there I can experiment in the gym to come up with my own specific ideas/strategies. That's why I have my own program and some different ways to teach form.
I'm going to start squatting wider now but not to that extent. Too wide can cause a loss of power out of the bottom position. And it can cause the knees to cave in on the way up. It's all about finding the sweet spot for your build/strengths. Sometimes reducing the ROM doesn't even help for comp.
Yes I'd say yoga and static stretching in general is helpful. I'd just say that these should be the main focus. But general stretching is a good idea. I'd compare it to distance running for sprinters. It isn't the bulk of your work by any means, but it is nice to have that general conditioning to help with the real work. So the yoga could help prepare you for these movements, which would then directly translate into the squat.
Not exactly. The zercher squat is more similar to the front squat since the bar is more forward on your body forcing your quads/abs to work harder. The wide stance squat targets the posterior chain.
It isn't an issue at all. In fact, it might be an issue if your knees arent passed your toes when squatting! Because it usually means you are either squatting shallow or leaning too far forward. The only possible issue which could hurt your knees is if your heels come off the ground. To resolve this just make sure you open up your hips and your bar path is a straight line when squatting. Many lifters drift forward. Also some people just need to work on ankle mobility.
If you're back isn't rounding, then you are fine. A lot of times when going heavy on any lift you don't really feel the muscles working (especially if you are used to higher reps). It almost feels like it is just your entire structure lifting the weight. But that is just because it is heavy working your CNS. So you'll likely get used to it but don't stick with low reps for too long. That is assuming you are in healthy condition and have no injuries.
Yes there is, it is determined mainly by your muscle fibers composition (slow/fast twitch ratio) and obviously by your cns ability to recruit them during the exercise
That is completely normal. I am just abnormal to be mobile enough to it without rounding. You likely will be able to do it though once you work up to it. You simply have 2 options to progress into it. 1. Widen your stance, and go ATG without rounding, each workout bringing the stance in more and more. 2. Or you could keep the stance narrow, and progressively go lower and lower. Always stopping just before your lower back rounds. Slowly progressing into an ATG narrow FS. Either way.
good tips im defo trying these i need to fix my right ankle its really tight but have no time to join a yoga class was wondering how i could do it using the lifts and you gave me the answer just a couple days after i thought about it hehe
Great channel with a lot of tips for improving ones squat, really helpful for a beginner like me. At the moment ankle mobility seems to be holding me back when trying to go deep (I have a hard time even doing the two movements in this video, or going parallel). Got any tips on how to improve ankle mobility enough to start doing these two? At the moment I have elevated my heels when squatting, which really has helped on both form as well as depth.
Well it could be all of the above. You might simply be squatting with too wide of a stance. But if your stance is not the issue then it could very well just be something you need to get used to as you build the strength over time. Hip flexor soreness can be a great sign as far as form goes. So see if that pain/discomfort just becomes soreness. If you know it doesn't then both move the stance in and work on light wide stance for mobility then see if you want to move it back out later on.
Hey CanditoTrainingHQ ! GREAT channel, and iv'e been an active follower for about 6 months now. Im a S&C from Finland and i have some questions concerning using the wide squat not only as an accessory exercise, but as a main strength exercise, SORRY for the long text. As you know, research has shown that because wide squats cause aggressive external rotation, abduction and posterior tracking of the hip we get the glutes (and possibly the hamstrings - still being researched) activated significantly more then in the neutral stance. So great for posterior chain development and activation in all three planes of motion for the hip (plus many other things such as a trend towards a "longer acceleration phase", vertical and horiszntal energy etc.). But what has not been researched yet is how it affects the muscles that stabilize the spine. In one of your videos you talk about the different stances and mention that the wide squats issue is the pressure it puts on the lower back. This is true, but the interesting debate for athletics is: is this pressure a good thing if it can be controlled? In the popular article "A case for wide squats" written by Brad Longazel on elitefts.com he mentions research that brings to light the back issue. Obviously its not this black and white but this is what is written about NARROW squats vs. wide squats " When a narrow stance squat is performed, the distance to parallel is greater compared to a wider stance. Reaching depth requires tucking the lumbar under the torso to facilitate hip flexion. The flexion of the spine under a load shows peak forces on the L5/S1 joint and could be linked to disc bulging and further spinal complications (1-2).With a wide stance, the posterior movement of the hips can contribute to a more neutral back position without compromising it by tucking the lumbar (1)". I know you don't either teach using narrow stance for the main lift, but more a mobility moment so that is not the point here. I just wanted to bring to light the potential fact of being able to easier keep the hip in a controlled anterior pelvic tilt in the wide stance if our anatomy and ROM is relatively normal. We have a couple of degrees more lean in the wide squat, so therefore the moment arm is slightly larger, and can be slightly improved in a low bar position as you know. But what I have found with my limited experience is that the wide squat has actually potential to be a main lift if the weights that are used keep the spine neutral at all times, because it forces the core to work harder and therefore improve lumbar and pelvic functional strength. The flaw in this is that if your body awareness is not good, it is hard to control when you are training without a coach or a training partner to give direct feedback. Front wide squat seems to also be a brilliant balance to back squats because of its aggressive anterior stimulus on the spine stabilizers. As a said, if your anatomy and ROM supports it (which is also from using narrow squats as a accessory exercise), you can keep a neutral spine, you have a good technique coach, and you don't compete in olympic lifts where you have to learn to go deep for the clean or just prefer the power clean, wouldn't this actually be a good main lift for athletic performance in many sports requiring strong posterior chain activation? Friendly regards Johan Lahti
It could help, but isn't as necessary nor would it directly transfer into the squat. It would be similar to a sprinter jogging a couple miles. In general it's a good idea for overall conditioning/prep, but don't expect it to directly impact performance.
So I figured out my issue was leaning too far forward, as I have given my hip time to rest (about 2 weeks of just leg press) and now it feels great. Just like in your "How to Squat" video, I was leaning too far forward and also was in the process of adjusting my squat form and went too heavy. I finished your program with a squat PR (!). Just wanted to share with you, but thanks so much again!
Yes I do. The USAPL/IPF is the largest and most strict drug tested fed there is. WADA testing which is the olympic standard. I actually specifically got tested this year at a meet. Keep in mind nearly anyone can pass a drug test so that doesn't automatically mean the lifter is 100% natural year round. But I am in fact 100% natural and will never use steroids. I have to say I might be one of the only lifters who isn't tempted in the least. My legs would get so big it'd be disgusting lol.
Try not grabbing the bar, but just resting it on your fingers. Many oly lifters just have their pointer and middle finger under the bar. That should help with the wrist mobility issue.
![Squat Form For Your Anatomy [Perfect Depth Stance And Width]](http://i.ytimg.com/vi/7FF6VLej_bY/mqdefault.jpg)
![[FULL EP.13] เซียนหรั่ง พา ไททศมิตร ลงเรือฝึกสกิลหว่านแห | เฮ็ดอย่างเซียนหรั่ง | One Playground](http://i.ytimg.com/vi/EWFuf2Av0K0/mqdefault.jpg)
![CAMPปลิ้น | EP.76[1/2] โจโฉเปิดป่าโหดรับโอ๊ต-ป๊อบ รอบนี้พี่เอาจริง!](http://i.ytimg.com/vi/pNg5O7Pf-a0/mqdefault.jpg)
I've been lifting about as long as you've been alive, and have found your knowledge and advice to be the best of any trainer thus far. As an "old man", I've recently started trying to lift smarter. Your videos are extremely beneficial. Keep up the good work, and thanks!
This is phenomenally effective!
After months of doing frustrating ankle and hip stretches and still squatting like the hunchback of Norte dame, these drills brought dramatic improvement in a matter of 2 weeks. I’ve gone from being barely able to squat with a 25 lb plate under each foot, to below parallel barefoot!
Best video for fixing a squat on TH-cam.
damn, that's awesome! I stopped weight lifting for 5 years & developed this mobility and butt wink, hopefully this can help me out too
One session of these did more than months of static stretching for my squat mobility. It improves mobility while also stabilizing the movement instead of making the joints feel loose. Thanks again Jonnie, you're my go to man for powerlifting info.
Excellent! There is nothing I enjoy reading more than comments like yours. If I can do anything to help you in your path to getting stronger than I am satisfied!
we miss you!!!
Light deep squats can honestly help your knees. I never had knee issues but I think a big part of that was because the squats help so much to not just rehab but also prevent injuries. You could do box squats if you want to go heavier because those lessen the load on your knees greatly.
That is exactly the goal of this channel, if I can be of some use to aid your training then I have succeeded.
Absolutely. It is very easy to maintain. As long as you use full ROM on your movements you will hardly ever have to worry about it once you have the proper mobility. I honestly havent any mobility work for a long time. It is just automatic. But I might do the wide stance squats now to get my hips stronger/more mobile but I can deep squat without any extra work.
But of course it is vital to obtain it first which is what these 2 exercises will help with.
Excellent! Always love the short and concise, but extremely useful info you present to us through your videos.
You're my favorite youtuber to watch! These videos are making my workouts more power lifting oriented, and I love it!
Yea that makes sense, thanks for all the lifting wisdom, you've been helping like crazy, shooting at a 500 deadlift soon thanks to your program
Love your channel man, just found it recently. I love how concise and helpful your content is. Thx
Once again, Jonnie, this is why you are on my Top Ten List of TH-cam. Thanks!
Yes these exercises will help with exactly that issue. My other video regarding the subject focused on the basic movement pattern issues most people have, but some do in face need mobility work. And these 2 movements will work everything you need to keep your lower back straight in the bottom position.
Excellent! And thank you very much I appreciate the positive support!
Thank you very much! That's exactly what I was hoping to provide.
Very light. Don't worry about percentages just use enough weight to effectively force your body into the proper positions. It isnt about max strength, more about stability so the load cant be derived from your max. This is one of the few movements where you go by feel rather than specific weights/progressive overload.
Absolutely love your videos. Very helpful and very informative in helping me to improve my big lift techniques and Strength. Keep up the good work
I Did both these drills today. I'll def continue doing them after my main lifting sessions in order to gradually increase squat depth while keeping proper form. Thanks for all your help Jonnie
Another helpful, well explained how-to video...thanks for all the tips. Awesome channel.
Thank you and that is awesome to hear! Not only did you put the effort in to improve yourself, but I am sure people around see you as setting a precedent for them to do so as well! The least I can do is try to aid in some form or fashion via these videos.
Jonnie, So glad I found your video channel. I am 55 yrs old and have lost 100 lbs in last 6 months. I have found your strength training tips so helpful and in that 6 months I am squatting 315 for 6. Leg press of 1200 lbs and am working on my deadlifts.
Right around 275. So your videos inspire me and your knowledge is right on.
Thanks so much.
For the front squat one yes, wide stance slightly out is fine.
You sir are a knowledgeable beast!!!! I'm learning a lot from your vids and appreciate the help.
Afterwards. Not to replace. You can do both movements after back squatting heavy.
Well that is why these movements are with light weights. I actually recommend not pushing the knees out because the goal is to push the limits of your ankle mobility in order to better develop it. This is why mobility movements are always to be done with lighter resistance. And if your heels are on the floor the distribution will be over the quad muscles rather than harming the knees.
finally someone made this video, i have been waiting for tips how t get deeper i will def try this out. subbed you sound like a awesome guy!
Thank you very much! I'll definitely start going into some other movements. As far as the powerclean I do want to give it some time because I know how to properly perform it. But I will take some time to actually use heavy weights on it so I see if there are any extra tips I could come up with from a lifter's perspective.
Da fuq? Did you read my mind? I swear to god I was looking up mobility stretches for squats today. You deserve so many more subscribers.
Hank: "Firm with a little give. Yup, these are medium rare.
Bobby: "What if somebody wants theirs well-done?"
Hank: "We ask them politely, yet firmly to leave!"
Well the pain in your hips is just because wider stance doesn't work so well with ATG generally. It'll just reduce your power as you lose tightness in the whole if you try to go as deep as possible with a wide stance.
A good way to think about it is simply the higher the squat, the wider the stance. So if you are trying to go just below parallel, flat shoes + wider stance. If using oly shoes deep, just keep it narrow and track the knees out.
wow fantastic video! helps a lot! you, elliot, and omar are my go to people on performance and mobillity work. you have great content that is VERY helpful. thank you so much. thumbs up.!
Thank you very much!
Thank you very much and you need to upload some more training footage man! You might be one of only 3 or so channels I regularly check to see if they uploaded a new vid lol
Good stuff! Good info and all in one short easy video
Thanks for the unique mobility exercise suggestions. It makes sense to add some resistance to mobility mimicking the movement one's trying to improve.
By far one of my favorite fitness channels (along with Omar haha). Keep it up.
Thank you and yes that is excellent! Not too many can even squat ATG in the first place and if they did they would feel a shock to the ego. But you're progressing the right way which will pay off big time (as it already has)!
That's a good ideal. I'll do that fairly soon!
Full ROM lifts always help. I also did compete in track in college for a bit which helped.
thanks for all the advice man u got some good ass form on ur deads and squats i look to these vids to help me get better form and u post alot of good advice! thankss
Always good information. Thanks for sharing.
Great video. The narrow stance squat immediately highlighted ankle immobility issues I had no idea I had!!
Great exercise to highlight this issue. Thanks
david dorian yeah did you ever increase
Thanks Johnny, you're the best!
Thank you! It is funny because often it takes more time for me to make these vids which are shorter but I want to make the message as clear as possible. I just try to efficiently communicate these ideas without any confusion.
You can perform the OHP as your shoulder exercise on upper days.
Just go as low as you can while keeping proper posture, pause, and come back up. Then over time slowly increase the depth. But even if you start by half squatting, that is fine. It is a gradual process.
Thank you! Love your channel.
Really helpful! Will definitely pass this on to my half squatter friends!
Bro, you have a talent for giving great information in a concise way. Thanks for the videos! In the future could you do more "X with perfect form" videos on tough compound lifts like the power clean?
Yes it is.
The hamstrings are involved to an extent because it allows the lifter to set back, but the following muscles will be stretched further as they are the hip external rotators.
Piriformis
Gemellus Superior
Obturator Internus
Gemellus Inferior
Obturator Externus
Quadratus Femoris
And then the abductors of course as well are stretched/strengthened. So once again the hamstrings do play a role just aren't the main focus of the movement.
Awesome tips!
It'll be ready next week. I didn't want to make it until I have successfully transitioning back to it. I discovered an important detail when transitioning this passed workout which delayed the making of the video. So after a full successful workout with the hybrid form this upcoming week, I'll crank the video out explaining it.
Used wide stance squat to warm up and hit perfect upright high bar squats. Definitely including this into my regular training.
Now I know why they say to train every squat!
Nowhere. I spent a lot of time learning the already understood principles of training and from there I can experiment in the gym to come up with my own specific ideas/strategies. That's why I have my own program and some different ways to teach form.
Got it, will do these tomorrow!
I'm going to start squatting wider now but not to that extent. Too wide can cause a loss of power out of the bottom position. And it can cause the knees to cave in on the way up. It's all about finding the sweet spot for your build/strengths. Sometimes reducing the ROM doesn't even help for comp.
Man, you're awesome. Been waiting on this one!
Yes I'd say yoga and static stretching in general is helpful. I'd just say that these should be the main focus. But general stretching is a good idea. I'd compare it to distance running for sprinters. It isn't the bulk of your work by any means, but it is nice to have that general conditioning to help with the real work. So the yoga could help prepare you for these movements, which would then directly translate into the squat.
PHAT is a great program.
why isn't your channel bigger than every other bro science fucking channel? you're freaking awesome dude.
Not exactly. The zercher squat is more similar to the front squat since the bar is more forward on your body forcing your quads/abs to work harder. The wide stance squat targets the posterior chain.
It isn't an issue at all. In fact, it might be an issue if your knees arent passed your toes when squatting! Because it usually means you are either squatting shallow or leaning too far forward.
The only possible issue which could hurt your knees is if your heels come off the ground. To resolve this just make sure you open up your hips and your bar path is a straight line when squatting. Many lifters drift forward. Also some people just need to work on ankle mobility.
If you're back isn't rounding, then you are fine. A lot of times when going heavy on any lift you don't really feel the muscles working (especially if you are used to higher reps). It almost feels like it is just your entire structure lifting the weight. But that is just because it is heavy working your CNS. So you'll likely get used to it but don't stick with low reps for too long.
That is assuming you are in healthy condition and have no injuries.
Thanks I'll have to try this.
Yes there is, it is determined mainly by your muscle fibers composition (slow/fast twitch ratio) and obviously by your cns ability to recruit them during the exercise
I needed this, thanks man.
Your a kool guy, very insightful. I do the deeps squat which I call the power squat to squat more. I can squat more when i got a wide stance.
I need to step up my squat game... will use this. Thank you :)
Yeah, Just wanted to tell you that it is a great program and you should try it out.
this is some solid info, thanks man!
Thanks for the tip! will do this asap
This help so much thnx!
That is completely normal. I am just abnormal to be mobile enough to it without rounding. You likely will be able to do it though once you work up to it.
You simply have 2 options to progress into it.
1. Widen your stance, and go ATG without rounding, each workout bringing the stance in more and more.
2. Or you could keep the stance narrow, and progressively go lower and lower. Always stopping just before your lower back rounds. Slowly progressing into an ATG narrow FS.
Either way.
good tips im defo trying these i need to fix my right ankle its really tight but have no time to join a yoga class was wondering how i could do it using the lifts and you gave me the answer just a couple days after i thought about it hehe
For recovery purposes and power/movement pattern work.
im liking your outro music. Would love to know a link to your gym playlist. By far my favorite channel
Great channel with a lot of tips for improving ones squat, really helpful for a beginner like me. At the moment ankle mobility seems to be holding me back when trying to go deep (I have a hard time even doing the two movements in this video, or going parallel). Got any tips on how to improve ankle mobility enough to start doing these two? At the moment I have elevated my heels when squatting, which really has helped on both form as well as depth.
Well it could be all of the above.
You might simply be squatting with too wide of a stance. But if your stance is not the issue then it could very well just be something you need to get used to as you build the strength over time. Hip flexor soreness can be a great sign as far as form goes. So see if that pain/discomfort just becomes soreness.
If you know it doesn't then both move the stance in and work on light wide stance for mobility then see if you want to move it back out later on.
Great video!
Do one for deadlift!
Good info!
thanks for this, I'll definitely be trying this out. more so the wide stance because my hips are terrible
Hey CanditoTrainingHQ ! GREAT channel, and iv'e been an active follower for about 6 months now. Im a S&C from Finland and i have some questions concerning using the wide squat not only as an accessory exercise, but as a main strength exercise, SORRY for the long text. As you know, research has shown that because wide squats cause aggressive external rotation, abduction and posterior tracking of the hip we get the glutes (and possibly the hamstrings - still being researched) activated significantly more then in the neutral stance. So great for posterior chain development and activation in all three planes of motion for the hip (plus many other things such as a trend towards a "longer acceleration phase", vertical and horiszntal energy etc.). But what has not been researched yet is how it affects the muscles that stabilize the spine. In one of your videos you talk about the different stances and mention that the wide squats issue is the pressure it puts on the lower back. This is true, but the interesting debate for athletics is: is this pressure a good thing if it can be controlled? In the popular article "A case for wide squats" written by Brad Longazel on elitefts.com he mentions research that brings to light the back issue. Obviously its not this black and white but this is what is written about NARROW squats vs. wide squats " When a narrow stance squat is performed, the distance to parallel is greater compared to a wider stance. Reaching depth requires tucking the lumbar under the torso to facilitate hip flexion. The flexion of the spine under a load shows peak forces on the L5/S1 joint and could be linked to disc bulging and further spinal complications (1-2).With a wide stance, the posterior movement of the hips can contribute to a more neutral back position without compromising it by tucking the lumbar (1)".
I know you don't either teach using narrow stance for the main lift, but more a mobility moment so that is not the point here. I just wanted to bring to light the potential fact of being able to easier keep the hip in a controlled anterior pelvic tilt in the wide stance if our anatomy and ROM is relatively normal.
We have a couple of degrees more lean in the wide squat, so therefore the moment arm is slightly larger, and can be slightly improved in a low bar position as you know. But what I have found with my limited experience is that the wide squat has actually potential to be a main lift if the weights that are used keep the spine neutral at all times, because it forces the core to work harder and therefore improve lumbar and pelvic functional strength. The flaw in this is that if your body awareness is not good, it is hard to control when you are training without a coach or a training partner to give direct feedback. Front wide squat seems to also be a brilliant balance to back squats because of its aggressive anterior stimulus on the spine stabilizers.
As a said, if your anatomy and ROM supports it (which is also from using narrow squats as a accessory exercise), you can keep a neutral spine, you have a good technique coach, and you don't compete in olympic lifts where you have to learn to go deep for the clean or just prefer the power clean, wouldn't this actually be a good main lift for athletic performance in many sports requiring strong posterior chain activation?
Friendly regards
Johan Lahti
Great video. Two interesting exercises, will definitely try them out tomorrow. Just wondering how light to go, as in % or 1RM. Thanks
It could help, but isn't as necessary nor would it directly transfer into the squat. It would be similar to a sprinter jogging a couple miles. In general it's a good idea for overall conditioning/prep, but don't expect it to directly impact performance.
So I figured out my issue was leaning too far forward, as I have given my hip time to rest (about 2 weeks of just leg press) and now it feels great. Just like in your "How to Squat" video, I was leaning too far forward and also was in the process of adjusting my squat form and went too heavy. I finished your program with a squat PR (!). Just wanted to share with you, but thanks so much again!
I assume you can do these drills with a goblet squat variation. Great stuff!
Knowledge bomb just got dropped again :) I will try this. Thanks for the video.
Soon. Likely within 2 weeks.
awesome video bro......
Very useful
Yes I do. The USAPL/IPF is the largest and most strict drug tested fed there is. WADA testing which is the olympic standard. I actually specifically got tested this year at a meet. Keep in mind nearly anyone can pass a drug test so that doesn't automatically mean the lifter is 100% natural year round. But I am in fact 100% natural and will never use steroids. I have to say I might be one of the only lifters who isn't tempted in the least. My legs would get so big it'd be disgusting lol.
Will have plenty of videos on that subject later on.
man I'm actually investing time in my mobility of my whole body, I`m gonna to incorporate this into my mobility drills. thanks!!
No, you're the best!
Try not grabbing the bar, but just resting it on your fingers. Many oly lifters just have their pointer and middle finger under the bar. That should help with the wrist mobility issue.
Oh, ok. I was really confused. Thank you!
wow. excellent advice man! and u end it with Cudi too?!?! absolutlely awesome
Do this every leg day. Right after the heavy lifts. I'll do that in the future without a doubt.
I used to do a lot of Yoga also, I dont know if that helped. But thanks for the reply and keep up the great videos man!
PERFECT SQUAT FORM