I've trained a few times but I was never using the correct form, even after a few months I feel like I haven't progressed at all, I'm still at a beginner level. I started to see that I wasn't evolving because of my biomechanics, I felt so lost. I discovered your channel recently and I never thought I was so wrong about my way of training. Your channel is like gold. hugs from Brazil 🇧🇷
Good body mechanics knowledge, very helpful. Thank you 💖 I looked at the basic firing pattern of Posterior and Anterior Chain. Now I understand your mantra cues. ✨️ 💡✨️ Beautiful. Very helpful. Wishing you many blessings. 🎉🌈🐬
Thank you for the feedback. And yes, good idea with the back pack, though try to keep the spine neutral as if the backpack weren’t there…otherwise it might drive you into a mild arching. 🤝💪
your channel is amazing! I love the anatomy descriptions. Could you share tips on how to sit comfortably in a deep squat for a few minutes, not for weightlifting, but just to improve mobility and posture
Thank you very much for taking your time to watch. And on sitting a deep squat you can use the same technique as for regular squats. I cleverer it in more detail on my other video “Unlock Perfect Squats” You might like it, please give it a try and tell me what you think. ❤️🙂🤝
Hello Maxim, nice video bringing a different approach to the execution of squat. We've tried it once and so far and what we felt was more explosiveness in the movement, maybe because of better activation of the quads. We have a question concerning the valgus. If the arch in the feet is maintained, the knees should not cave in, should they? Or is it because of the increased activity of the hip adductors compared to that of gluteus medium? Also we would like to know, in your opinion, what is the porcentage of involvement in the squad (hip extension) of the gluteus maximus, the hamstring and the adductor magnus? Finally Maxim, we would like to ask you to make videos of bench press, muscle up and death lift. Thank you very much for your attention and your videos.
Thank you for the question. Appreciate it. 1. The knees might cave in for a few reasons, hard to tell without seeing. The main reason - very heavy weight. With that, no matter what the technique is the knees might collapsing on the earliest stage of getting up, but should be brought out as soon as possible by implementing external shinbone rotation (to keep the arches in the feet), that will lead to external hip rotation (mainly gluts), combined with the quads action on the knees extension and finally hip extension by the addactus magnus. 2. Percentage. It is incorrect to say 30% of gluts, 60% of magnums and so on. Those muscles group are engaged in the compound movement - squats. The major component actions of that compound are: External shin bone rotation External thigh rotation Knees extension Hip extension Spine stabilization Shoulder stabilization All the corresponding muscles responsible for those parts must be engaged at full capacity according to the workload an athlete carries on the back to provide the synchronous and coordinated implementation of their actions to implement a squat. No matter how many muscle cells got used by each muscle group - all those muscles cells were used at 100% of contraction. Since there is no such thing as 30% of muscle contraction (known “All-or-non law” in the neuroscience). And the heavier the weight the higher number of the muscles cells in each group is being recruited by the brain via motors neurons. Yet no matter what number that is, all the muscles cells recruited alway contract at 100%. Since no one knows the exact number of muscle cells in any of our muscle groups therefor no one, really, can say how big of a percentage of muscle cells is being used at any given time for any movement. Besides, knowing that number would not make any difference for an athlete. As I mentioned before, it’s the matter of an adequate for the workload, synchronous, and coordinated muscle cell recruitment with always 100% of contraction in each muscle group in order to execute a compound movement. Just like in computational mathematics used in computers, there are many threads being run at the same time at capacity corresponding to the complexity of each thread computational processes to accomplish the main computational goal. The CNS does the same thing, it is where we copied computers from. The CNS never executes any movement, especially as complex as squats, in a linear fashion - one muscle group at a time. The implementation of any movements always happens in a parallel (synchronous) work of many muscle cells in various muscle groups. Finally. The gluts are mainly tasked with external hip rotation to support the hip extension mechanics by addactus magnus, and the hamstrings in squats are the enemy of the those two groups. I hope I answers your question.
The hamstrings are the enemy of the squats due their attachment points. It can assist with the hip extension only when the knees are kept close to the locked position and foot is not on the floor. In squats, those two conditions are not met, so on the contrary, the engaged hamstrings will pull the knees into a flexion on the way up thereby hindering the action of the hip extension. That is why we want to relax the knees and slide the feet forward….kinda.
That is correct, though the foot collapsing dilemma is a topic on its own. I cowered this matter in my other video “Improve your one leg balance”. We need to work with the right foot alignment and corresponding muscles stabilizer to prevent the foot from collapsing inwards. Sadly it can be a very persistent pattern in many to guide the foot into an inward collapse.
I hear you, but I want you to use your imagination, that is a part of a process of developing better body awareness. And, you can always download a body anatomy atlas and enjoy all the animations it offers, however you need to buy that app.
Besides, a real human skeleton would be kinda illegal …and real human bones would be an irresistible attraction for my dog… which would ruin my videos. See, can’t do a really human body skeleton. 🤷🏼
I've trained a few times but I was never using the correct form, even after a few months I feel like I haven't progressed at all, I'm still at a beginner level. I started to see that I wasn't evolving because of my biomechanics, I felt so lost. I discovered your channel recently and I never thought I was so wrong about my way of training. Your channel is like gold. hugs from Brazil 🇧🇷
me sinto tao perdido, alias feliz natal mano ✌🏾 ❤
Thank you so much for your kind words! I’m so happy to hear it was able to help a bit. Wish you happy holidays and more progress! 🤝🙂❤️
❤️
Good body mechanics knowledge, very helpful. Thank you 💖
I looked at the basic firing pattern of Posterior and Anterior Chain. Now I understand your mantra cues. ✨️ 💡✨️
Beautiful. Very helpful. Wishing you many blessings. 🎉🌈🐬
Thank you so much for your kind words and taking your time to watch! 🙂🤝❤️
Hello.
New subcribers from Indonesia.
I love this channel.
Thank you😊
Welcome! And thank you very for watching ! 🤝🙂❤️
Can you please a video on pistol squats,”? These subtle tips that you give are very useful.
Thank you very much and sure. I put pistol squats on my list. Will do my best!🙂❤️🤝
Great explanation I can also feel the quads better. I workout at home and do bodyweight squats. I might fill a backpack with weight and try that.
Thank you for the feedback. And yes, good idea with the back pack, though try to keep the spine neutral as if the backpack weren’t there…otherwise it might drive you into a mild arching. 🤝💪
your channel is amazing! I love the anatomy descriptions. Could you share tips on how to sit comfortably in a deep squat for a few minutes, not for weightlifting, but just to improve mobility and posture
Thank you very much for taking your time to watch. And on sitting a deep squat you can use the same technique as for regular squats. I cleverer it in more detail on my other video “Unlock Perfect Squats” You might like it, please give it a try and tell me what you think. ❤️🙂🤝
Hello Maxim, nice video bringing a different approach to the execution of squat. We've tried it once and so far and what we felt was more explosiveness in the movement, maybe because of better activation of the quads.
We have a question concerning the valgus. If the arch in the feet is maintained, the knees should not cave in, should they? Or is it because of the increased activity of the hip adductors compared to that of gluteus medium?
Also we would like to know, in your opinion, what is the porcentage of involvement in the squad (hip extension) of the gluteus maximus, the hamstring and the adductor magnus?
Finally Maxim, we would like to ask you to make videos of bench press, muscle up and death lift.
Thank you very much for your attention and your videos.
Thank you for the question. Appreciate it.
1. The knees might cave in for a few reasons, hard to tell without seeing. The main reason - very heavy weight. With that, no matter what the technique is the knees might collapsing on the earliest stage of getting up, but should be brought out as soon as possible by implementing external shinbone rotation (to keep the arches in the feet), that will lead to external hip rotation (mainly gluts), combined with the quads action on the knees extension and finally hip extension by the addactus magnus.
2. Percentage. It is incorrect to say 30% of gluts, 60% of magnums and so on. Those muscles group are engaged in the compound movement - squats. The major component actions of that compound are:
External shin bone rotation
External thigh rotation
Knees extension
Hip extension
Spine stabilization
Shoulder stabilization
All the corresponding muscles responsible for those parts must be engaged at full capacity according to the workload an athlete carries on the back to provide the synchronous and coordinated implementation of their actions to implement a squat.
No matter how many muscle cells got used by each muscle group - all those muscles cells were used at 100% of contraction. Since there is no such thing as 30% of muscle contraction (known “All-or-non law” in the neuroscience). And the heavier the weight the higher number of the muscles cells in each group is being recruited by the brain via motors neurons. Yet no matter what number that is, all the muscles cells recruited alway contract at 100%.
Since no one knows the exact number of muscle cells in any of our muscle groups therefor no one, really, can say how big of a percentage of muscle cells is being used at any given time for any movement. Besides, knowing that number would not make any difference for an athlete.
As I mentioned before, it’s the matter of an adequate for the workload, synchronous, and coordinated muscle cell recruitment with always 100% of contraction in each muscle group in order to execute a compound movement.
Just like in computational mathematics used in computers, there are many threads being run at the same time at capacity corresponding to the complexity of each thread computational processes to accomplish the main computational goal.
The CNS does the same thing, it is where we copied computers from. The CNS never executes any movement, especially as complex as squats, in a linear fashion - one muscle group at a time. The implementation of any movements always happens in a parallel (synchronous) work of many muscle cells in various muscle groups.
Finally. The gluts are mainly tasked with external hip rotation to support the hip extension mechanics by addactus magnus, and the hamstrings in squats are the enemy of the those two groups.
I hope I answers your question.
I promise to add beach, muscle up, and dead lifts onto my to-do list. 🤝
The hamstrings are the enemy of the squats due their attachment points. It can assist with the hip extension only when the knees are kept close to the locked position and foot is not on the floor. In squats, those two conditions are not met, so on the contrary, the engaged hamstrings will pull the knees into a flexion on the way up thereby hindering the action of the hip extension. That is why we want to relax the knees and slide the feet forward….kinda.
Hey maxim and masha ,your pet dog and yr pet cat ,compliment of the season and a prosperous new year🎉❤
Thank you so much! I wish you and your family happy holidays and happy new year! 🎄🙂❤️ Thank you for your support ! ❤️🤝
Sliding movement of feet makes sense ,foot will not collapse inside also i guess.
That is correct, though the foot collapsing dilemma is a topic on its own. I cowered this matter in my other video “Improve your one leg balance”. We need to work with the right foot alignment and corresponding muscles stabilizer to prevent the foot from collapsing inwards. Sadly it can be a very persistent pattern in many to guide the foot into an inward collapse.
he needs to invest in a real human skeleton for better visual description
I hear you, but I want you to use your imagination, that is a part of a process of developing better body awareness. And, you can always download a body anatomy atlas and enjoy all the animations it offers, however you need to buy that app.
Besides, a real human skeleton would be kinda illegal …and real human bones would be an irresistible attraction for my dog… which would ruin my videos. See, can’t do a really human body skeleton. 🤷🏼
@@getgymnastfit hahaha, not real human bones.
@@getgymnastfit a great video regardless
Thank you very much for taking your time to watch! 🤝 I’ll try do something about a real not real human skeleton. 🙂