54 years old and a lifetime goal achieved - thank you! Today I was shocked to discover I could do 5 pull ups without bands! Good form too - all the way down and back up with chin over bar. Been working on it using bands for a few months. Had to share with the community 😂
Congrats, Jay! Well done brother. You can be proud of that achievement. No doubt it is the product of hard work and consistency. I have a feeling that it’s just the start for you. Keep me posted on how things go. Congratulations!
@@christopheryellman533 thank you. Yes, lost 45 lbs. Took it slowly over about a year. Hoping to lose another 15lbs to reach my ideal healthy weight over the next year.
I can attest to this. I work in construction and often work in an elevated work platform (EWP). I use the handrails of the work cage to keep me stable while I do these really deep knees over toes squats where you can really have some fun experimenting with tapping both knees on the floor, then one knee at a time while opening the hip. It’s a cool little mobility drill with an insane quad stretch.
I believe ballet dancers men/women use a slightly different form then this but it's close. They stand with their sides to the bar and use it for balance. BTW, If anyone has ever seen ballet dancers legs then you know this works!
proprioception. You have to train the nervous system and muscles to recognize when they are at the correct angle. so many never discuss how this limits your recovery and growth...
@@boossersgarage3239what should you feel during the descend phase of a squat? Is it supposed to be just letting the body fall or you still keep the same muscles activated? Because I feel I have a proper activation of everything involved in a (balanced) ascend but the descend feels all wrong
@@Channel-04Health They'll always be activated to some extent, whether you feel them or not, but how much they're activated depends on the speed of your descent. There's no wrong speed either really, it just depends on what your goals are. If you're trying to grow your legs then it is probably more beneficial to slow things down slightly in order to emphasize the eccentric/descent phase, since that is widely considered to be more conducive to muscle growth. You don't have to go too crazy with that, just make sure you're getting a solid 1-2 second descent. If you're trying to develop power, and maximize the amount of weight you can squat on a barbell, then "divebombing" the squat is valid. In that case you pretty much can just go as fast as you want without compromising your form in order to exploit the stretch reflex at the bottom, which will allow you to "bounce" out of the bottom position. Just make sure your back remains rigid, "braced", if you're doing that. You don't want any front-to-back movement on the bar if you're doing that, just straight up and down. Same is true for bodyweight squats really but obviously the injury risk with those is virtually zero anyway, with barbell you just need to be a bit more careful.
Last year I had a really bad back injury from deadlifting which required temporary use of a walking stick and rehab Alongside stretches I did a lot of assisted squats to get volume and mobility in my legs without aggravating my injury… low and behold im back to my previous strength levels and have recovered These are also awesome for pistol and shrimp squat variations, you can really fatigue the muscles without stability being the deciding factor. ^^ Paul Anderson, one of the strongest men in history, often did assisted pistol squats as a finisher after his heavy work was done 👊🏻💪🏻
Spot on! "Making it easier" with the hands causes us to clear spaces and free rooms. This allows for so many repetitions and explorations, where you can find points of weakness and imbalance, especially in the foot ankle and knee joints. I would also advise to "move laterally" with this: (starting slowly) shifting hand and leg weight from side to side, rotating joints, and so forth.
Great advice. No point in doing a harder variation if you can't do it properly. It's what I always tell my friend who can't do proper push-ups or pull-ups. "Do the easier variations." Doing 5 proper pull-ups and 10 proper push-ups is infinitely better than doing 20 or 50 crappy ones.
Yep the number of guys I know in my BJJ gym claim to be able to do 50 push ups in a row and when I test them they are doing BS and can only do maybe 25 strict ones max :)
I do these and also assisted lunges with a chair at my side. These assisted squats really give you the ability to workout and strengthen the knee joints which are so neglected by most people. Thanks for inspiring us Coach!
My man! Thank you for bringing back classic movements that most practitioners avoid -or are not aware of- because of all the flashy stuff in social media. You are a gift to the calisthenics community! ✊ -Gabo 🪐
Gabo, you are too kind, brother. I always appreciate your content, professionalism, and positivity. Seeing ur comment always makes my day. Thank you for the kindness, brother. You rock 🙏💪
Dude, in may i started watching your videos and because of your videos, i've been doing calisthenics and have genuinely seen overall muscle growth, and i feel a lot happier! I especially thank you for your videos about doing good quality push ups. I've been working on those because before this i never was able to do a proper good form push up! Keep up the great work. I love how your videos are no fluff, just good information
Good for you, brother! That’s a testament to your hard work and consistency. You can be proud of that, my friend. Keep it up for life and never hesitate to shoot me an email if you have any questions 💪
Another fantastic video! I've been exploring assisted split squats the last few months - the back foot in a suspension trainer loop, and my hands lightly touching a support, and they have really allowed me to dial in some excellent form for deep, slow reps. The quality of these sets is always top-notch, and it happened when I finally realized that developing the skill, and the balance, weren't really the goal, and I just wanted a good, safe movement for strength development.
Perfect! Yes that’s such a great application and your perspective shift is spot on. I was going to show the deep assisted split squat along with the pistol but stuck to demonstrating the bilateral versions. But yeah, I’ve been doing more and more of my squats assisted these days.
I agree this is a great idea. I do this myself, using rings or a bar in a rack. You can do a very deep flat footed squat this way, sometimes known as an Amosov squat. My favourite is to use one of my rack legs to assist with a Cossack squat, because I can go very deep and get all that hip mobility and adductor stretch but without irritating my hip (herniated disc from years ago, presents in lower back and hip). I don’t use the rack or rings to assist, just to remove the balance factor. You can achieve this with only minimal pressure/grip.
I do assisted squats on the stairs. Holding on to the handrails either side I lower myself backwards keeping my knees directly above my feet. Can get realty low due to there being no floor behind me. Creates a whole new position for squatting into and takes a lot of stress off my damaged left knee.
Great point! Recently I've been doing 10 sets of 5-10 squats on squat wedges, each minute on the minute, and it's been AMAZING for my knee pain. I could easily see how assisted could be helpful for this too.
On top all the great points you brought up, the scalability of assisted squat must not be over looked. Especially for people with knee problems, it's a safe, easy way to slowly build reliable, long term strength, and maintain mobility, (even trying squat variations) on the way to regular squats. Keep up the wonderful work
Great recommendation. I do this often for Cossack squats while holding a vertical when I'm warming up for climbing. My balance and mobility have come on a long way.
Back in January I made deep squats (thanks to you) my main leg exercise and absolutely love them. I gave up barbell squats a decade ago due to knee pain, but can do deep squats and lunges with no pain.
😅 I recently started doing squats using a weighted vest and getting a bit of assistance from a rack in my garage. Thinking to myself if I was cheating a bit…now I feel better!!! Thank you for all the encouragement and knowledge you share with this community!
I have to use assisted squats due to ankle injuries resulting in very little flexibility in my left ankle joint. If a squat unassisted I cant get below parallel without losing balance. This video makes me feel better about having to use something to keep me upright.
I love these; I did 200 of them yesterday! I like to use a pole and sometimes I use a suspension trainer like a gym ring. I use them to really fry the quads doing "shorties".
Heck yeah brother! Dude I have been loving these lately. A quick set constant tension partial here and there gives the quads a comical pump. I love em.
Nice one Kyle, you sorta made my day pointing the benefits of this out...I can head out later and mix up the squats without feeling a bit lame about cheating by using some assistance for my rubbish balance. Thanks mate.
Glad it made sense! I have been doing a ton of these lately and I thoroughly enjoy them. It’s been a few months since I’ve done a set of unassisted squats. I’ve just been liking these so much.
I've been doing this with pistol squats for about the past 10 months or so because I don't have the balance to do them unassisted at decent depth, and my quads have grown a lot from it. Knees feel better too, no more discomfort in a deep knee bend position. And as you point out there are definitely some advantages stemming from the removal of balance as a factor in achievable range of motion, when assisted you can go deep into positions that would otherwise cause you to topple over. You can use pretty much anything for support too. I use a door frame, but pretty much anything sturdy that you can hold on to at waist height will do the job.
100 percent on all this! I was going to show this with pistols too, but ended up just showing bilateral versions. I’m growing to be a bigger fan of assisted pistols over unassisted pistols for most people.
really cool you uploaded this! past 3 weeks Ive been grabbing the rings and doing assisted squats. First just started doing "squat rows" back on the heels as a warmup, then started going forwards on the toes with a "dip" or tricep extension up top. Became my favorite warmup, and going single leg/arm with it is no joke! Pistols are great this way.
It's also incredibly useful for injury rehab in load reducing exercises to give muscles/joints confidence to go through increasing ranges of movement. I recommend it a lot to my clients (physical therapist). Where movement or balance is significantly reduced, having a chair or something just below your lowest comfortable squat height to catch you if it all goes pear shaped adds some security.
This is going to be my go to exercise very soon, I’m getting my left knee replaced in 4 weeks, so I’m going to be incorporating this exercise into my rehab routine, thank you for another great video!
@@Kboges thank you Kyle. I appreciate that. Yes I will definitely let you know if I need any help. I will for sure. Thank you so much again I really appreciate it.
I am totally with you on that,as you said in a previous video in the past it was not about money or anything related to business but purely healthcare ( working out).I was first made aware of their prolific vasatiliy and overall benefits by a yoga teacher. In yoga they combine squat with breath work tightening your arms backwards like a contortion. And personally when I have gone completely crazy pushing my limits ,I realised that squating also improves your vo2 max. Honestly when I saw the title I expected something crazy like Ronnie Coleman loading up ten thousand kilos on a barbell. Did you say SISSY squat towards the end??😂peace bro
Yeah with you on all that, dude. Yeah the sissy squat is the version where you keep your hips locked out and push your knees far pat your toes. They were pretty popular in the golden and silver era of bodybuilding.
Excellent video! It does make a lot of sense! Been wanting to graduate from my "original" maintained squat for a minute. Thank you very much for posting this encouragement! Cheers!
Thank you, man. How stupid: I avoid doing squats because they're real difficult while all I have to do is cheat a little. Sometimes my mind is little more than a straitjacket.
Yo Mr.Boges I have been a fan for a while. I have dealt with sickness recently which has affected my progress. But nonetheless I am locking back in. Keep going all my brothers and sister.💪💪
When I was first getting into shape, I successfully used assisted squats, with one foot back and one forward, as a stepping stone toward single leg squats. Now you've got me thinking this would be a great path to the sissy squat, as well. Thanks!
Great video as always man. I have an interesting question for you. What are the essential non-negotiable fitness related things you would do every single day for the rest of your life??? (For example, every single day, a 2 mile run, a push variation, a pull variation, a squat, variation, horse stance, Bearwalk, stretching, etc)
Thanks! For fitness for me, it's doing some daily cardio (nothing too extreme), general movement (like walking, yoga, Taijiquan...something like that), a push, a pull, a horse stance (or squat), some stretching and breathing. As I get older I really try to focus on the things that give me the best return for what I want out of my training, which is to feel good and maintain my capability.
K Boges, please make a video on the BW squats form because I do it every day, and my form is not as good as yours because I do lunges 150 each leg walking lunges. After all, this needs a more balanced form when I do 3 sets of 50-100 BW SQUATS.
I'm 64 years old and squats similar to that put my hands on a dresser or book shelf helps my balance and get a few more reps in it works just give it a try no matter how old you are
What do you think of this type of programming. I’m coming from traditional strength training and cardio training and finding it hard to break out of that cycle because of more then a decade long habit, but I’m really liking the idea of short daily training. I’m in the police in Australia and time is precious when you’ve got that job and a family. Day 1 - horizontal push with a pull superseted together 3 sets. Vertical push with a squat variation superseted together Day 2 - horizontal push with a pull superseted together 3 sets Lateral shoulder work or rotator work with a hinge movement superseted together 3 sets. Day 3 - cardio and dedicated ab work. Rinse and repeat and take days off wherever your sore or work or family takes precedent. What do you reckon. I just don’t want to loose strength but then again strength is relative. Getting stronger in your one rep max squat doesn’t make you a fast sprinter or a better fighter by default. Ultimately what I mlooking for is a strong enough body to be able to run fast, fight hard and hike for extended periods. And of course aesthetics is important but generally controlled by diet. Let me know your thoughts and keep up the great work. Your doing the lords work relaying this information to the masses.
Short and to the point as always, K! Quick question, what are your thoughts on the "sissy squats"? I used them shortly (2-3 months of regular training) for my last ski season prep in assisted version, and I found them to be rather unique. They can give some real stretch on the quads and more glute and core engagement than I expected, while also strenghtening knees a fair bit, but they can some time to get a good feel for the exercise... Perfect for the assisted training using dip bars etc
Yep. I think you pretty much nailed it. Awkward, but the put an awesome stretch and TONS of tension on the quads (great for the rectus femoris) and seem to really strengthen the connective tissue of the knees. I much prefer them assisted to unassisted.
This is a great tip! I’ve heard that sitting for extended periods of time can be nullified by doing 10 air squats an hour. This definitely helps when you might not feel like doing it…
I’ve had to do assisted squats due to neck surgeries and the weird imbalances I’ve gotten from my neck injury. It still works and you can always hold on less and less. I like to squat at the kitchen sink holding onto the granite while I wait for my teapot to boil or whatever.
Thank you Kyle. I'm following your "way of training" and having great result. Can i asked do you nap? How do you breathe when doing pull ups, push ups, squats and during intense exercises that makes your heart beat fast? How you drink water during exercise? Sorry for these stupid question of mine. Again, Thank you for helping me so much Kyle, i hope you the best!
i have also been using assistance when practicing my kicks. i lean against a wall to improve my balance. it is helping a lot. i emjoy squats but they're tough on my knees. i post training vids on my yt channel too(boxing and taekwondo)
Content is always succinct, timely and informative, Kyle. I've done a deep dive intobone density development and am still undecided about impactful activities; does this style of calisthenics promote the same improvements in bone density as one could expect using heavy, free weight lifting. Can you provide some insight in a later video if you have any information?
I recently started doing multiple sets of air squats every day, of 10-20 reps. I can say that my legs are fuller and i have better performance with weights. I started getting ideas to experiment like this with other muscles ..
You can also do them holding onto a fixed object (like that railing in the background) and lean back more as a way incorporate some high-rep pulling work for the upper body. It also gives a nice dead-hang style stretch on the way down.
Ego is the only reason these aren't more popular 😅 same reason why doing pushups on a chest day, guys won't get on their knees to go to failure (no Diddy).
Can you make a Video about Core-Activation? Do you use exercises to train core activation like the McGill Big 3? And what cues do you use during other exercises, like the squat, to keep your core active and straight? I struggle with this one, so i really would appreciate some content from you :)
Erik! Great hearing form you! Yeah the assisted version is PERFECT for building up the requisite strength. Just keep hammering them and you will get the unassisted one no problem.
54 years old and a lifetime goal achieved - thank you! Today I was shocked to discover I could do 5 pull ups without bands! Good form too - all the way down and back up with chin over bar. Been working on it using bands for a few months. Had to share with the community 😂
Congrats, Jay! Well done brother. You can be proud of that achievement. No doubt it is the product of hard work and consistency. I have a feeling that it’s just the start for you. Keep me posted on how things go.
Congratulations!
54 year olds rule!
@@rayohlinger1252 👍
Very solid JG. To do that, you must also be keeping your weight under control.
@@christopheryellman533 thank you. Yes, lost 45 lbs. Took it slowly over about a year. Hoping to lose another 15lbs to reach my ideal healthy weight over the next year.
At 72, assisted squats really help me warmup.
This cant be! I just came home from the park and did pistol squats while holding onto my rings and now you upload this.💪🏼🤣
Yes! I love synchronicity! Dude, I had video of pistols with these but I wanted to show the bilateral variations.
Nice, I've been working on the same thing.
X2.!!
Accept Jesus Christ as your lord and savior before it's too late brother!
God sent his only son to die for you!
I can attest to this. I work in construction and often work in an elevated work platform (EWP). I use the handrails of the work cage to keep me stable while I do these really deep knees over toes squats where you can really have some fun experimenting with tapping both knees on the floor, then one knee at a time while opening the hip. It’s a cool little mobility drill with an insane quad stretch.
Accept Jesus Christ as your lord and savior before it's too late brother!
@@Anonymous15-m4dfuck jesus
I believe ballet dancers men/women use a slightly different form then this but it's close. They stand with their sides to the bar and use it for balance. BTW, If anyone has ever seen ballet dancers legs then you know this works!
Yeah totally. Dancers have some fantastic strength and conditioning methods. We can learn a lot from them!
proprioception. You have to train the nervous system and muscles to recognize when they are at the correct angle. so many never discuss how this limits your recovery and growth...
@@boossersgarage3239what should you feel during the descend phase of a squat? Is it supposed to be just letting the body fall or you still keep the same muscles activated? Because I feel I have a proper activation of everything involved in a (balanced) ascend but the descend feels all wrong
Youre overthinking@@Channel-04Health
@@Channel-04Health They'll always be activated to some extent, whether you feel them or not, but how much they're activated depends on the speed of your descent. There's no wrong speed either really, it just depends on what your goals are.
If you're trying to grow your legs then it is probably more beneficial to slow things down slightly in order to emphasize the eccentric/descent phase, since that is widely considered to be more conducive to muscle growth. You don't have to go too crazy with that, just make sure you're getting a solid 1-2 second descent.
If you're trying to develop power, and maximize the amount of weight you can squat on a barbell, then "divebombing" the squat is valid. In that case you pretty much can just go as fast as you want without compromising your form in order to exploit the stretch reflex at the bottom, which will allow you to "bounce" out of the bottom position. Just make sure your back remains rigid, "braced", if you're doing that. You don't want any front-to-back movement on the bar if you're doing that, just straight up and down. Same is true for bodyweight squats really but obviously the injury risk with those is virtually zero anyway, with barbell you just need to be a bit more careful.
Last year I had a really bad back injury from deadlifting which required temporary use of a walking stick and rehab
Alongside stretches I did a lot of assisted squats to get volume and mobility in my legs without aggravating my injury… low and behold im back to my previous strength levels and have recovered
These are also awesome for pistol and shrimp squat variations, you can really fatigue the muscles without stability being the deciding factor.
^^ Paul Anderson, one of the strongest men in history, often did assisted pistol squats as a finisher after his heavy work was done 👊🏻💪🏻
Steve Maxwell had a vid of something similar, and spoke favorably of how they can be apart of a rehab program. Good stuff here.
I was actually binge watching your videos :)
I appreciate that!
Me too, they are extremely addictive and useful.
Spot on! "Making it easier" with the hands causes us to clear spaces and free rooms. This allows for so many repetitions and explorations, where you can find points of weakness and imbalance, especially in the foot ankle and knee joints. I would also advise to "move laterally" with this: (starting slowly) shifting hand and leg weight from side to side, rotating joints, and so forth.
I couldn't agree more with everything you said here. Spot on and superb insight.
@@Kboges Thank you, for sometimes helping us to reinforce these everlasting fleeting insights, we all athletes have, with your well produced videos.
Short sweet advice for getting over the hump of discouragement, to the pleasure of possible accomplishment. Thanks!
Thanks, Robert!
Great advice. No point in doing a harder variation if you can't do it properly. It's what I always tell my friend who can't do proper push-ups or pull-ups.
"Do the easier variations."
Doing 5 proper pull-ups and 10 proper push-ups is infinitely better than doing 20 or 50 crappy ones.
Couldn’t agree more. I was just talking about this with my wife like 10 minutes ago about pull ups.
Yep the number of guys I know in my BJJ gym claim to be able to do 50 push ups in a row and when I test them they are doing BS and can only do maybe 25 strict ones max :)
I need to keep this in mind as a beginner. I often rush, break my form, and injured myself. So i'll be focusing on the form from now on, thanks
@@DalhatsLA No problem. Quality over quantity.
I’ve found that squats (as well as plyometrics and other explosive movements) with assistance give me the comfort that I won’t blow out my knees.
I do these and also assisted lunges with a chair at my side. These assisted squats really give you the ability to workout and strengthen the knee joints which are so neglected by most people. Thanks for inspiring us Coach!
My man! Thank you for bringing back classic movements that most practitioners avoid -or are not aware of- because of all the flashy stuff in social media. You are a gift to the calisthenics community! ✊ -Gabo 🪐
Gabo, you are too kind, brother. I always appreciate your content, professionalism, and positivity. Seeing ur comment always makes my day. Thank you for the kindness, brother. You rock 🙏💪
@@Kboges one love brother! ❤️ gotta keep the kindness in the community! Keep being you! -G
Class all round. Legends
I used to do assisted pistol squat and its really developeded my legs crazy
Yeah assisted pistols are fantastic! For a lot of people, I like them better than regular pistols.
Your channel helps a lot in understanding fitness in a deeper way. Please don't ever stop uploading quality content. Thank you❤😊
Thank you! I appreciate that very much!
Dude, in may i started watching your videos and because of your videos, i've been doing calisthenics and have genuinely seen overall muscle growth, and i feel a lot happier! I especially thank you for your videos about doing good quality push ups. I've been working on those because before this i never was able to do a proper good form push up! Keep up the great work. I love how your videos are no fluff, just good information
Good for you, brother! That’s a testament to your hard work and consistency. You can be proud of that, my friend. Keep it up for life and never hesitate to shoot me an email if you have any questions 💪
I love this guy. Yet again, some great healthy advice for everyone.
#GuruK
Thank you!
Another fantastic video!
I've been exploring assisted split squats the last few months - the back foot in a suspension trainer loop, and my hands lightly touching a support, and they have really allowed me to dial in some excellent form for deep, slow reps. The quality of these sets is always top-notch, and it happened when I finally realized that developing the skill, and the balance, weren't really the goal, and I just wanted a good, safe movement for strength development.
Perfect! Yes that’s such a great application and your perspective shift is spot on. I was going to show the deep assisted split squat along with the pistol but stuck to demonstrating the bilateral versions. But yeah, I’ve been doing more and more of my squats assisted these days.
Sunday doesn’t feel like Sunday until k boges notification hits up….
Maybe upload twice a week? 😅😊
Love your content
Hahaha thank you, brother!
But then Wednesday would feel like Sunday.
Squats are definitely missing from my workout. Never thought of an assisted variation. I’ll give it a try.
Enjoy!
I agree this is a great idea. I do this myself, using rings or a bar in a rack. You can do a very deep flat footed squat this way, sometimes known as an Amosov squat.
My favourite is to use one of my rack legs to assist with a Cossack squat, because I can go very deep and get all that hip mobility and adductor stretch but without irritating my hip (herniated disc from years ago, presents in lower back and hip).
I don’t use the rack or rings to assist, just to remove the balance factor. You can achieve this with only minimal pressure/grip.
Great suggestions here! I couldn't agree more.
It's also a very good way to address the fascia (connective tissue). More movement, less load makes the sliding easier.
Great point!
I do assisted squats on the stairs. Holding on to the handrails either side I lower myself backwards keeping my knees directly above my feet. Can get realty low due to there being no floor behind me. Creates a whole new position for squatting into and takes a lot of stress off my damaged left knee.
That's a great idea!
Great point! Recently I've been doing 10 sets of 5-10 squats on squat wedges, each minute on the minute, and it's been AMAZING for my knee pain. I could easily see how assisted could be helpful for this too.
100%! I love simple protocols like the just to improve joint function.
On top all the great points you brought up, the scalability of assisted squat must not be over looked. Especially for people with knee problems, it's a safe, easy way to slowly build reliable, long term strength, and maintain mobility, (even trying squat variations) on the way to regular squats. Keep up the wonderful work
100 percent spot on!
Great recommendation. I do this often for Cossack squats while holding a vertical when I'm warming up for climbing. My balance and mobility have come on a long way.
Yes same! It’s a great way to hit Cossacks.
Back in January I made deep squats (thanks to you) my main leg exercise and absolutely love them. I gave up barbell squats a decade ago due to knee pain, but can do deep squats and lunges with no pain.
Awesome to hear! Keep at it, brother!
You’ve got some of the best content my friend. Always intuitive and simple yet extremely effective and functional! Thank you
I really appreciate that! Thank you for the feedback and for the support. Much love, bro!
😅 I recently started doing squats using a weighted vest and getting a bit of assistance from a rack in my garage. Thinking to myself if I was cheating a bit…now I feel better!!! Thank you for all the encouragement and knowledge you share with this community!
It’s a very solid idea. I really like assisted weight vest squats. Totally underrated in my opinion.
I have to use assisted squats due to ankle injuries resulting in very little flexibility in my left ankle joint. If a squat unassisted I cant get below parallel without losing balance. This video makes me feel better about having to use something to keep me upright.
I'm gonna have to main these for a couple months, Assisted Squats and Assisted Nordic curls might be the most underrated combo for joint health 👀
I think you can make a VERY good case for that.
Great idea, thanks, I've been using my kitchen counter top, very quick and handy exercise
I love these; I did 200 of them yesterday! I like to use a pole and sometimes I use a suspension trainer like a gym ring. I use them to really fry the quads doing "shorties".
Heck yeah brother! Dude I have been loving these lately. A quick set constant tension partial here and there gives the quads a comical pump. I love em.
Nice one Kyle, you sorta made my day pointing the benefits of this out...I can head out later and mix up the squats without feeling a bit lame about cheating by using some assistance for my rubbish balance. Thanks mate.
Glad it made sense! I have been doing a ton of these lately and I thoroughly enjoy them. It’s been a few months since I’ve done a set of unassisted squats. I’ve just been liking these so much.
I've been doing this with pistol squats for about the past 10 months or so because I don't have the balance to do them unassisted at decent depth, and my quads have grown a lot from it. Knees feel better too, no more discomfort in a deep knee bend position. And as you point out there are definitely some advantages stemming from the removal of balance as a factor in achievable range of motion, when assisted you can go deep into positions that would otherwise cause you to topple over.
You can use pretty much anything for support too. I use a door frame, but pretty much anything sturdy that you can hold on to at waist height will do the job.
100 percent on all this! I was going to show this with pistols too, but ended up just showing bilateral versions. I’m growing to be a bigger fan of assisted pistols over unassisted pistols for most people.
really cool you uploaded this! past 3 weeks Ive been grabbing the rings and doing assisted squats. First just started doing "squat rows" back on the heels as a warmup, then started going forwards on the toes with a "dip" or tricep extension up top. Became my favorite warmup, and going single leg/arm with it is no joke! Pistols are great this way.
AWESOME!! I've had a weird leg injury for a while and this is the first of felt my quad get a pump in years! Thank you man!
Glad it helped!!💪
Your channel is gold for home-training brother 😄
Thank you, brother. That's exactly what I'm hoping for.
My dad just turned 91 and started to squats this way. Regular daily walker he started to feel some leg weakness and went this way.
I use these or chair squats as a warm-up exercise before starting my regular routines. Great exercise!
It really is. That's a great way to use them!
It's also incredibly useful for injury rehab in load reducing exercises to give muscles/joints confidence to go through increasing ranges of movement. I recommend it a lot to my clients (physical therapist). Where movement or balance is significantly reduced, having a chair or something just below your lowest comfortable squat height to catch you if it all goes pear shaped adds some security.
Agreed! This is a GREAT point. Thank you for sharing.
Been doing these a lot lately because I had a disc in my low back flare up and this is one of the few things my legs can tolerate well. Great exercise
Sorry to hear about the back, but glad these work well for you. Keep at it, my friend!
This is going to be my go to exercise very soon, I’m getting my left knee replaced in 4 weeks, so I’m going to be incorporating this exercise into my rehab routine, thank you for another great video!
That's tough know many people with knee-problems.
I wish you the best of luck on the surgery, and recovery, Dean. Let me know how it goes and if you need any help with anything, shoot me an email. 💪
@@Kboges thank you Kyle. I appreciate that. Yes I will definitely let you know if I need any help. I will for sure. Thank you so much again I really appreciate it.
Thanks, as always.
Thank you!
You can use TRX to do this as well. "I am longevity" covers the squat for older folks. TRX helps to stabilize as you squat.
How do you do that ? I like TRX straps
Ok I found this -
th-cam.com/users/shortsunvKbWP842U?si=3BnjOm_7jPpr0TmU
100% correct! That's a great way to do squats.
Great idea! It was this type of assistance that unlocked pistol and shrimp squats for me. I'm still using it for Hawaiian squats too.
That’s a perfect example of the principle in application. Well done and good luck on the journey to Hawaiian squats!
@@Kboges thank you sir!
I am totally with you on that,as you said in a previous video in the past it was not about money or anything related to business but purely healthcare ( working out).I was first made aware of their prolific vasatiliy and overall benefits by a yoga teacher. In yoga they combine squat with breath work tightening your arms backwards like a contortion. And personally when I have gone completely crazy pushing my limits ,I realised that squating also improves your vo2 max. Honestly when I saw the title I expected something crazy like Ronnie Coleman loading up ten thousand kilos on a barbell. Did you say SISSY squat towards the end??😂peace bro
Yeah with you on all that, dude.
Yeah the sissy squat is the version where you keep your hips locked out and push your knees far pat your toes. They were pretty popular in the golden and silver era of bodybuilding.
Excellent video! It does make a lot of sense! Been wanting to graduate from my "original" maintained squat for a minute. Thank you very much for posting this encouragement! Cheers!
Enjoy!
Thank you, man. How stupid: I avoid doing squats because they're real difficult while all I have to do is cheat a little. Sometimes my mind is little more than a straitjacket.
Yeah. Assisting the squat can be a game changer!
well said
Yo Mr.Boges I have been a fan for a while. I have dealt with sickness recently which has affected my progress. But nonetheless I am locking back in. Keep going all my brothers and sister.💪💪
Ahh sorry to hear that brother. Glad you are on the mend. Stay healthy as best you can and get after it. I wish you a quick recovery.
This is great for my knees.
Get information,
Really helpful.
Cheers!!!
Thank you!! I’ll begin squaring using this tomorrow. It will definitely help me get stronger cause I’ll be doing it!!!
Enjoy!
Squatting in a doorway is a convenient substitute for a bar. I do all variations from sisy squat to one-legged pistol that way.
I like to squat at the kitchen sink holding onto the granite.
Great suggestion!
When I was first getting into shape, I successfully used assisted squats, with one foot back and one forward, as a stepping stone toward single leg squats. Now you've got me thinking this would be a great path to the sissy squat, as well. Thanks!
Great video man. I’m a trainer and always use a variation of assisted squats before I squat
It's a very underrated tool!
Great info. Thanks for sharing. This kind of stuff makes perfect sense!
That is exactly what I was looking for: clean and with a lot of variations!!
Perfect! Glad it delivered!
excellent video and i love doing all leg workouts in Assisted because i can control the movement and still get good leg pump being consistent
Yep! Dude I am starting to do more and more of my leg work assisted for that exact reason. It's hard to argue against it.
I've tweaked my training and I'm emphasizing higher rep Bodyweight Squats as a Conditioning tool
Enjoy ‘em! They can take your overall fitness to a new level.
I was using these for pistol squats, but i never considered that low knee movement. Awesome stuff as always dude!
Great video as always man. I have an interesting question for you. What are the essential non-negotiable fitness related things you would do every single day for the rest of your life??? (For example, every single day, a 2 mile run, a push variation, a pull variation, a squat, variation, horse stance, Bearwalk, stretching, etc)
Thanks!
For fitness for me, it's doing some daily cardio (nothing too extreme), general movement (like walking, yoga, Taijiquan...something like that), a push, a pull, a horse stance (or squat), some stretching and breathing. As I get older I really try to focus on the things that give me the best return for what I want out of my training, which is to feel good and maintain my capability.
@@Kboges thank you so much man for the great reply 👍🏼 love your philosophy
Thanks for yet another simple but very informative and actionable video!
Your place looks incredible, by the way.
I appreciate it! Thank you for watching!
This is a GREAT idea.
Give it a shot and enjoy!
thank you think
Your welcome 🙏
Think you thunk?
No problem! Thanks for watching!
@@Kboges he was pointing out the typo in the title
The correct way to say it is "than you think"
K Boges, please make a video on the BW squats form because I do it every day, and my form is not as good as yours because I do lunges 150 each leg walking lunges. After all, this needs a more balanced form when I do 3 sets of 50-100 BW SQUATS.
I'm 64 years old and squats similar to that put my hands on a dresser or book shelf helps my balance and get a few more reps in it works just give it a try no matter how old you are
Love this channel. Thanks for the great content and motivation.
Thank you for watching!
Assisted squats + lunges are my go-to for leg day.
This is something I have thought about alot actually.
Yeah it’s legit. Give it a shot!
Great idea for my 67y/o body, thanks!
What do you think of this type of programming. I’m coming from traditional strength training and cardio training and finding it hard to break out of that cycle because of more then a decade long habit, but I’m really liking the idea of short daily training. I’m in the police in Australia and time is precious when you’ve got that job and a family.
Day 1 - horizontal push with a pull superseted together 3 sets.
Vertical push with a squat variation superseted together
Day 2 - horizontal push with a pull superseted together 3 sets
Lateral shoulder work or rotator work with a hinge movement superseted together 3 sets.
Day 3 - cardio and dedicated ab work.
Rinse and repeat and take days off wherever your sore or work or family takes precedent. What do you reckon. I just don’t want to loose strength but then again strength is relative. Getting stronger in your one rep max squat doesn’t make you a fast sprinter or a better fighter by default. Ultimately what I mlooking for is a strong enough body to be able to run fast, fight hard and hike for extended periods. And of course aesthetics is important but generally controlled by diet. Let me know your thoughts and keep up the great work. Your doing the lords work relaying this information to the masses.
Thank you! Brilliant tips as always 👍
It’s my pleasure. Thank you for watching. 🙏
I will definitely be giving this a try. Thank you or sharing. ❤️🇨🇦
Enjoy, Paul!
Great video. Good for progression but never thought of it using the ways you mention here! New tricks for the base bar! Rock on!
Totally, Geoff! Give these a shot. I think you will enjoy.
I hope all is well, brother!
Great video. You are the real deal.
Glad you enjoyed! Thank you for watching!
I tried this and wow
Thanks as usual Kyle
Short and to the point as always, K!
Quick question, what are your thoughts on the "sissy squats"? I used them shortly (2-3 months of regular training) for my last ski season prep in assisted version, and I found them to be rather unique. They can give some real stretch on the quads and more glute and core engagement than I expected, while also strenghtening knees a fair bit, but they can some time to get a good feel for the exercise... Perfect for the assisted training using dip bars etc
Yep. I think you pretty much nailed it. Awkward, but the put an awesome stretch and TONS of tension on the quads (great for the rectus femoris) and seem to really strengthen the connective tissue of the knees. I much prefer them assisted to unassisted.
This is a great tip! I’ve heard that sitting for extended periods of time can be nullified by doing 10 air squats an hour. This definitely helps when you might not feel like doing it…
Will try these out tomorrow-as always excellent tips. Thank you so much!
Enjoy!
71 have been doing them for years.
I’ve had to do assisted squats due to neck surgeries and the weird imbalances I’ve gotten from my neck injury. It still works and you can always hold on less and less. I like to squat at the kitchen sink holding onto the granite while I wait for my teapot to boil or whatever.
Good one mate and nice idea on workout routine change Thanks for video stay healthy stay strong 👍💪
Thank you, brother. You as well!
Great hearing from you💪🙏
@@Kboges been very busy lately its very intense holiday season on duty all time
Stay safe!
I just got in from the baseball diamond working on assisted BW squats on a bench and single leg bench squats assisted. Thank you 🙏
Perect timing!
Thank you Kyle. I'm following your "way of training" and having great result.
Can i asked do you nap?
How do you breathe when doing pull ups, push ups, squats and during intense exercises
that makes your heart beat fast?
How you drink water during exercise?
Sorry for these stupid question of mine.
Again, Thank you for helping me so much Kyle, i hope you the best!
i have also been using assistance when practicing my kicks. i lean against a wall to improve my balance. it is helping a lot. i emjoy squats but they're tough on my knees. i post training vids on my yt channel too(boxing and taekwondo)
Content is always succinct, timely and informative, Kyle. I've done a deep dive intobone density development and am still undecided about impactful activities; does this style of calisthenics promote the same improvements in bone density as one could expect using heavy, free weight lifting. Can you provide some insight in a later video if you have any information?
so true, and especially useful for grinding to failure on sissy squats.
Yes exactly. You can absolutely hammer your quads with that approach.
I recently started doing multiple sets of air squats every day, of 10-20 reps. I can say that my legs are fuller and i have better performance with weights. I started getting ideas to experiment like this with other muscles ..
Yes! I think BW squats definitely have an application for lifters.
You can also do them holding onto a fixed object (like that railing in the background) and lean back more as a way incorporate some high-rep pulling work for the upper body. It also gives a nice dead-hang style stretch on the way down.
Yes! That is a great suggestion!
Thank you .
Thank you!
Ego is the only reason these aren't more popular 😅 same reason why doing pushups on a chest day, guys won't get on their knees to go to failure (no Diddy).
I totally agree!
I think this is what i need. Much appreciated
This is great! Thanks
Glad you enjoyed! Thanks for watching.
Can you make a Video about Core-Activation? Do you use exercises to train core activation like the McGill Big 3? And what cues do you use during other exercises, like the squat, to keep your core active and straight?
I struggle with this one, so i really would appreciate some content from you :)
Great video, Kyle. I've been exploring this as a progression to finally get to unassisted sissy squats
Erik! Great hearing form you!
Yeah the assisted version is PERFECT for building up the requisite strength. Just keep hammering them and you will get the unassisted one no problem.
Awesome neutral spine, even when going deep!
After age 60, like me, this is a magnificent option in order to ‘keep going’.
It really is! That's a perfect application.
Wall squats,
Pole squats,
Body only squats,
Doorway duck squats.
straight up guru stuff, amusing ourselves in the void
Thanks, Kurt. 🙏
Simplicity is key 💪🏾💯
Absolutely