How To Get A Huge Squat With Perfect Technique (Fix Mistakes)
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Should The Knees Go Past The Toes?
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SOURCES:
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
No more skipping leg day!! Timestamps below as usual. Enjoy!
Muscles and joint actions: 0:30
How heavy to go: high or low reps? 1:28
High bar vs low bar: 2:42
Squat set up: 3:11
Squat execution: 4:20
Squat depth: 5:56
Common Errors: 7:24
What about skipping as a warmup on leg day?
Thanks Jeff!
Skwaaaaaaats
So... how much can you squat?
Excellent video. Thanks
Man, this has to be one of the most informed, authoritative, well-produced, to-the-point vids on the squat I’ve ever seen. Well done.
I've watched a ton of squat videos and this one is the best.
@@ottovonblood go watch dave tate
@@justinread5609 no
Over 2 million now
cept for that butt dip
When Jeff has kids he's gonna have twins just to prevent imbalances
Wrong channel
Jeff
@@obamalastname1306 both jeff
@@vmdp8790 not really, the joke only works with the other one because he is fixated on working out muscular imbalances and such whilst this jeff doesnt doesnt really talk about a lot of that and more so just form breakdowns. Not to mention the other jeff already has twins.
@@obamalastname1306 tsk
Jeff the type of guy to wear a watch on both hands to prevent muscular imbalances.
Sudais Faisal the type of guy to regurgitate Jeff from ATHLEAN-X jokes.
lol
Sudais Faisal he seems like the guy that doesn’t use a watch because he knows what time it is all the time.
Sudais Faisal wrong jeff my guy
@@jessejive117 and the time is always now so he can never be wrong
Jeff, it may be a good idea to provide a video to educate viewers on belts. How to use/why to use, etc. Just a thought man. Great videos man, keep it up!
Just don't use belts.
@@cobain2261 me when spinal injury
@@fungus3329 I don’t believe in using belts or straps anymore. I just lift what I can handle
@@sondersonics7534 You should always be safe and only do what you can handle lmao, with or without belts and straps...
@@briannnaaX I think by "I just lift what I can handle" he means the weight he can lift without using belts which I think is a good idea. I'd say using belts is fine, but overall you should lift without a belt too imo.
After three children, my hips have changed a ton but outside of not being able to go very deep in my squat, this was super helpful! I know most of your audience is male but if you could get a guest sometime that’s knowledgeable in female form post pregnancy and childbirth, I’d be down to watch that over and over!
Just go lighter and youll be able to go deeper.
Try a different squat variation!! A front squat may be more beneficial for you since it will help the back and pelvis position more, especially after your pelvis has expanded from childbirth
How is the squats going, I'm starting out also?
@@Rdizzle512 actually it’s more of a skeletal problem for her.
Watch vids of Stephanie Buttermore
Your animations in these videos are so good man! Well deserved 1 mil subscribers!
Please make some new training vids bro 🙏
Roman de-al nostru, pacat ca nu mai postezi :))
He’s got 2.4mil now
He's got 2.5 mil now
He’s got 2.6 mil now
My lower back has been waiting for this video
Lmao
ME TOOOOOOO
Me too
💀💀💀💀💀💀💀
Same
"Technically need to get the hip crease below the knee joint"
Me to myself: Okay so ass to grass
Or to the ground
@@hitlerkun9632 I do that anyways. I have high flexibility
@@imsentinelprime9279 what
@@hitlerkun9632 ? You heard what I said
@@imsentinelprime9279 I said you can also say ass to grass ->ass to ground lmao why are u replying to me
All my years of going to gyms and paying shitty prices for a "trainer" to point at something say do 10 reps then proceed to text on their phones no one really broken down proper form before. And I've given up do to injuries and being scared to hurt myself doing squats. I wish more people were like you.
Exactly the issue I was facing,the dumbass trainer taught me this with he exact 2 errors jeff tells us not to do.
Yea why do stupid trainers love texting on their phones when you pay them for their time?
I just quit a trainer for similar problem. She took like 5 of us at same times and literally couldn’t devote over 10 seconds to any of us, outside her friend. Like, we all paid, what the hell. Now I follow TH-cam guides like this and it’s even better, plus it’s free.
I can't squat the way Jeff prescribes. Every time I try to squat with my head looking forward, I wind up with lumbar lordosis on the concentric. I have to look down to maintain a neutral spine.
Most if not all Trainer are full of BS. They go there either to get women or playing around for them noobies
I recently hit 405 with depth for the first time and I’ve never felt more proud.
Angel Osorio what else have you done?
Spoder Gibbs deadlift at 455 x 3 but my bench still weak at 275 smh
As you should be man. Well done. :)
StraightGains I went from 315 x 5 to 405 x 1 in about 5 months. I took more of a powerlifting rep and rest range to build that strength and I was bulking
StraightGains as long as you train and eat consistent and follow progress overload you should be able to!
Holy crap. I've lived in fear of squats for years now because every time I would do one, my knees felt like they were trying to kill themselves. But this video singlehandedly saved my poor joints. Subbed and liked. Think I found my new favorite channel.
"Is this guy just another musclehead with a form video?"
As soon as that scientific paper came out, I knew I was in the right place.
Some while ago, I actually hurt my knee while doing an incorrect form of squats. I waited to heal and your video convinced me to start again, thanks (:
I’ve literally been hurting my wrists for 3 years of lifting and I looked at your hand placement on this and no more pain when squaring. You’re the goat for that!
His form is so beautiful
Love your channel dude. I have a formal background in physics, biomechanics, and physiology and everything you say is spot on. It's really appreciated that you take the time to read the research, and get educated on the topics you are discussing. Keep lifting hard and smart!
I am from the future: Congrats on 1 million subs Jeff!
@Em Jay lol
2.53 Mill now
I’m so glad you talked about knees not having to be behind the toes because I never could get those bitches back there. No mater how much mobility training I did, it always felt terribly awkward.
Dude, I never leave comments but I'm so impressed with your technique. So much attention to detail and it makes sense! Specifically the "tighten the abs" tip. I always wondered about that. It never seemed right. I'm assuming for deadlift that "to tighten the abs" is somewhat of a flawed technique? Anyhow, outstanding video and very valid. We need more videos like this one on youtube.
Stiffy
My doctors told me to stop training with heavy weights completly because I have listhesis but honestly since I startet deadlifting and squatting my back feels so much better and more secure. I started with a very low weight and very slowly worked my way up. I'm even training without a belt or any kind of accessory because I feel like as ling as I dont get problems, it will secure my back even more... Thanks for the video it realky helps me to keep my form good and prevent injuries :)
Way to go. Squats and DL are definitely overlooked in a lot of gyms.I'm not surprised that these exercises are making your back feel better, since you're getting stronger
Improve ankle mobility
Yeah if people only knew... deadlifts are spectacular at fixing back issues. Stupid doctors tell people to do nothing- the back is a huge muscle group that loves heavy movements
I hope you're still lifting and doing well. You should really try some weighted back extensions. They're amazing for your entire posterior chain and help so much
Your form is out of this world... textbook movement. Outstanding.
Was suffering from shoulder pain from squatting rn and looked up a form video and after watching your video my squat form and quad activation feels so much better definitely using the grip style you mentioned helped tremendously Thank you Mr nippard
I love how you portray the guy that makes mistakes by taking off your shirt and putting on a cap and headphones.
bro jeff
Well.....he ain’t wrong
The only thing missing is the iPhone glued to the surface of his eyeballs, overpriced Nikes and some sparkling clean Adidas clothes.
Hey what’s wrong with headphones. I like to tune everyone out at the gym.
I feel attacked
@@UchihaChikiru
Lol, if hes gonna wear over priced nike shoes, why on earth would he wear adida clothes along with it? You pyschopath
Another crucial component you didn't mention is this video is flexibility. For the longest time I had an insanely difficult time doing a deep squat without having a butt wink. I realized it was happening because my hips and ankle dorsiflexion flexibility were causing this and now I'm more flexible and don't have a butt wink anymore during deep squats.
I've also struggled with flexibility. I wonder to what extent the movment depends on open hips and ankles?
What did you do to increase your flexibility?
@@richarddelaney4803 they are the key problems
Haven't squatted in a year and a half. Can't wait to get back at it tomorrow 💪🏼
profailure517 how you doing?
I havent worked out or had played sports un 6 yrs, havent gotten the motivation for it.......
How is it going for you?
@Who Cares? I'm embarrassed to train legs at the gym.
@@user-qy6tu9ip9v why bro
@@user-qy6tu9ip9v ???
Love these videos, Jeff! I recommend them to my clients all the time (as well as the fundamentals series for those wanting more explanation behind their programs)! I'm finishing my Exercise Science Degree currently and I love watching these videos after class and being able to finish your sentences!
When you go into Gymbro mode it's hilariously accurate. Shirt off, too heavy, terrible form, headphones. So funny
Can't recall ever seeing a better breakdown of the forces involved and the steps of each movement, so that's going to have to be a subscribe for me.
Thank you so much I’m finally doing complete full range of motion due to the foot placement and learned to take the pressure off my back and learned to keep my back from curving over thank you so much
I’ve been doing your program for about a month now, and I’m really enjoying it. It’s very challenging, and I’m already starting to see results
These may be One of the finest performed squats i have ever seen
Jeff the type of dude to sneeze twice and alternate hands used to cover mouth... to prevent muscle imbalances
Loon K. Do whahahahaha genius
😂😂😂😂😂😂😂
Why not cover with both hands at the same time
Kem3s 🤯
Loon K. Do Everyone knows you always snooze three times in a row as it is, and if you don’t help me you don’t have a soul
It's legs day and no one in the gym except you 😂
lucky man
@extremely handsome gorilla man thing who hurt you?
@handsome god who took a shit in your cherrios this morning?
@@Nick-jg9ck what they say?
Thank you, I appreciate all of your hard work in researching everything and putting it out on a simple platform for teens like me who want to learn the safe and correct way to train. Keep up the fantastic work!
Jeff I remember when you had around 70k and now you're almost at 1 million. Congrats! You deserve it
I'm so jealous, i can never find an empty gym lol
I found that 11am is the best ratio of reasonable time and people. I'm not alone but it's also not so early in forcing myself to go.
@@SourceHades yeah I'm a college student so that happens to be the only time I'm not busy or to exhausted.
Home Gyn
@@-TK- for me its lunchtime (12pm-1pm)
Lord of the Sky what the fuck u havw rats in your gym???
just in time for tomorrow’s leg day!!!
Ryan Craig same here
Same here posting the video, if somebody can help me with the form would be hugely appreciated!
do you have some tips on how to recover faster after a leg workout?
@@straightgains6239 are you posting it tomorrow?
JLethic going to come on in 30 minutes :)
Hands down, in 2023 still the best squat explanation in the internet. Thank you Sir!
I watch this every time I squat. It reminds me of the right and safe way to do the exercise. I love this tutorial vid.
As a corporate trainer, I wonder if people appreciate just how well done this video is. The animations, angles, explanations.. this is all PhD-level adult learning theory. Really well done.
I’m subbing to this guy.. he knows what he’s talking about
Ummm I’m confused the squat rack is for curls
I haven't done any squat for 2 years because of my bad back and have been thinking of coming back slowly. This is the best squat guide I found in youtube. This will help a lot.
Squatting is honestly not worth it you have a bad back. If its your only option for a leg compound movement then maybe, but start real light. There's just so many safer options out there that are equally effective if not moreso for overall leg development imo
This is probably the most amazing and detailed squat video I’ve ever watched. Thank you God for Jeff Nippard
“make sure you have the same weight on both sides” - so that’s what I’m doing wrong the whole time GODDAMNIT!
My buddy forgot a 35 plate on 1 side once when I went to squat. Surprising, but not fun.
I'm confused if this is sarcastic or not
Jeff, the type of guy to wear the same shoe on each foot to prevent muscular imbalances :)
StraightGains Haha, finally someone who steps up to all those lame comments ;)
Karla Josephs Thanks Karla!
5JFam5 Thanks a lot, I do my best. Still a very long way to go! Working on the form and all. Am gaining a lot though! Appreciate you noticing :)
same socks lol
Wrong Jeff bro
This needs to be humanities standard information source for fitness. I remember the videos we watched in excel P.E., was the worst instruction ever, took years to retrain the form
What is P.E?
Carlos Monteiro Physical Education
@@oliverswanick2843 no its Pirate Erection...
WTF you guys lifted in primary school???
@@Zetsuke4 football coaches be like these lil dudes gonna take me to state
Now I know why I hurt my back yesterday, didn't brace properly
Squat is the king of poorly attempted exercises. I can never get it right and I have watched so many videos..
Squats are my last exercise. I usually do hip adduction, then leg curls, lastly leg extensions. That warms up every part of my legs before i go into the deep Squats. I suggest starting out with little to no weight before you start lifting with actual weight. Form before lifting heavy or risk injury. You want to work your way up to weights by perfecting your form.
This helps a ton! So many things covered in one video and so concise for the amount of information included. I feel like this combines the last 10+ videos I've watched on squatting.
watching while sipping on my preworkout before leg day. thanks for the quality content jeff :)
My boyfriend is 6’5”, 205lbs, and I squat so much heavier than him at 5’2” 110lbs. He also bought a barbell pad and uses it when doing squats much to my horror. (He won’t even try deadlifting-not even after I tried to explain to him its great for the back). When it comes down to it I know since he’s so tall that’s probably why it’s harder for him. I have enough quads for the both of us.
lol
Are you single Sage?
Thats yo gf not bf
Man the detail in the video this guy is most knowledgeable bodybuilder in TH-cam.
I appreciate how in depth you go. You give such clear and concise instructions without losing that depth! So good.
this genuinely helped a lot and made me realize how much stronger i actually am.
Wow dude you're almost at a mil! Congrats on your success!
I've had this appearing in my recomendations, and I have to say I'm really impressed by the clean technique, holy shit man. Great stuff.
for sure gonna buy your squat program once my hip gets better. best fitness youtuber out there! no bs just straight up facts. I'm glad you mentioned the knees over toes things always thought it was bs but everyone always told me I was wrong to do it.
For almost 6 months every time I did the squat I would injure my lower back. This video and instructions have not only made it possible without injury, but my weight capacity just keeps increasing. Amazing!
Thanks for all your videos and podcasts! When I first learned to squat, I was told the push knees out cue and I would lose tension. Later I learned twist your feet into the ground and it fixed my knees from coming in and felt much more powerful. Might be worth a try to see if it helps any of your clients.
I’m definitely rewatch this several times
I think I looked goofy doing squats today
The squat is the one exercise where your body will find its groove naturally. There’s so much involved just to balance. The body naturally will find that balance
No. Naturally your form is bad.
@@Dudndbdjdn grandson
Thanks Jeff!
Your take on high-low bar positioning has helped repair this excercise for me.
If only i could go back in time to give myself the keys.
The two keys that has unlocked squats for me is:
1:bar positioning/grip(thx to this vid): -if it hurts or feel uncomfortable you havent found your ”sweet spot yet”
2:Dont fear the pit: before you find your most effective/economic turning point for your heavy squats you will find it most beneficial to befriend the max depth of a squat.
Find balance, gain the flexibility to be able to sit in the pit while upholding good core stability.
Being able to breath while being folded up/ass to the grass.
Its gonna make the position much more natural.
The lack of flexibility is in this exercise pretty much the mother of all injuries.
Thanks for a great video, youre awesome!
Just got a barbell and a rack for Christmas and cant wait to try them out today! Thanks for the great advice jeff :) you‘ve helped me a lot throughout my fitness journey and its always nice to know that i have a reliable source of information.
You sir explain it like nobody else I deeply thank you for this wonderful great video
Jefflean X?
😂
😂😂😂😂😂😂
@Isaac I was thinking this too lmao
You should do sumo deadlift or regular deadlift or both
Preference is correct man but conventional will always be king in terms of attacking the posterior chain which triggers more muscle and strenght growth in general
If you are getting enough lower back work you can switch to sumo
Regular with hook grip
Mark Sinclair depends on your goals
THANK YOU!!!! I just completed this lift today following your advice and for the first time EVER (6month noob here) I didn't have any lower back pain!! Actually excited to grow with this exercise now. Thank you Jeff. #TheRealMVP
I used this video to effectively reduce my squat loading by 40 pounds. I've never been stronger in my core by doing pause squats. pyramid up for str x3 then x1 Million drop sets varying leg width. Being able to sit at the bottom at prospective weights greatly increased confidence. pause squats is so realistic too.... life just doesnt hand you weight.
ty jefff
One of the best squat tutorials I’ve seen. And great technique Jeff. Awesome stuff!
Congrats on 1 million Jeff!!!
Even though Ive squatted for years, it still hurts the bones in my neck where the bar sits, even though I use perfect form. Any tips for this?
Dude you really are the most through presenter on form I have found. Thanks for the work you do! Inspiring!
I’m glad I found you l. One of the best fitness TH-camr by far. Many youtuber only tells you what do, but Jeff tells you what to do, how to perform it correctly, what not to do while explaining in a clear fashion. 👍
I’ve never even felt my legs squatting cuz my lower back hurts so much, my form isn’t awful and I had a trainer for a while that said it was near perfect, damn rotated pelvis kinda kills my gains ngl
The king is deadlift
Favorite Lift!
Farmers walk/deadlift is king imo
King of full body
Not for lower body. Squat is a King when it comes to lower body.
@@ЭльмарИдрисов-г5э farmers is king of full body.
Ffs I’ve been doing half reps with heavy weights for months now like bro jeff and I only realized I was doing it when some guy at the gym reminded me of it.
Your video helped me with knee pain when squatting. I had good back position and form, but I wasn't able to get in the hole properly because my knee kept popping. When you explained consciously driving your knees forward towards your toes, it corrected whatever was happening in my knee. (Probably uncontrolled flaring in/out)
So thank you my guy!
this guy answered all my questions about doing a proper squat in one video. nice work Jeff
I want to see more gym bro Jeff in videos.
Gonna hit a squat PR during tomorrows leg day
Bram Regterschot already did.. great video on pendlay rows
the weight of the bar pressing into my back is just painful, also sometimes my triceps and shoulders cramp when i hold the bad to squat. hopefully tho when i go back to school i'll be able to clean it up.
I love your videos, I always search for you when I have problem. You’re 💯
No wonder my squat sucks, according to this video I have awful technique. Been wondering for a while why nothing feels rights when doing squats but my technique on the deadlift has been drastically improved lately. I have some injuries due to snowboarding, ego lifting and improper lifting at work (combined with a lot of stress which caused some seriously tight muscles), so for 8-9 years now working out hasn't been much fun, but for the past 2 months I've managed to really improve my back, hip and shoulder problems, so this video will hopefully make me finally nail the squat.
Didn't increase much in weight with the improved technique, but damn how much better it felt and with much greater stability.
Now that there's gym, I can finally hit leg days
I really love this video! It really helped me get down my squat form. However, I don't really like the queue to push your gut out against your belt. The best queue for core bracing that I've found, is Alan thrall's queue of imagining someone is about to punch you in the gut. You definitely brace in a very similar way. Other than that great video! Love from New Mexico.
My left leg is a little bit forward when I'm squatting. Every time I change it to be even, it feels off and slightly unnatural. Will a chiropractor fix this or any exercises to fix uneven feet?
This is surely the best tutorial for a squat I've ever seen. Lots of great TH-cam fitness gurus out there that I love, but I just want to call out this specific video from this specific TH-camr as being superlative. Thanks again, Jeff!
Your muscle proportions are literally perfect.
Thank you so much! I’m getting into powerlifting after being praised for my natural strength as a female. With bad form, my 1rm is 355lbs; however I am seeing so many mistakes I need to correct. Also, I’ve actually never dropped the bar while trying to get a 1rm so I may be able to do even more weight.
“Feeling the burn” lol hope you get a 1mil btw.
Bernie2020
When you push your knees towards your sides, how do you know when to start sitting/ bend at the hips?
On the bottom drive back up through bar head slightly forward
Heel big toe even pressure on ground weight centered on middle of foot
Eyes forward head up
Breath in
Hips and knees bend(out) at same time
But straight down
Really helpful video, I’ve been lifting weights for years but recently had some lower back pain from squating, realized it was from butt wink, so I started using high bar squats and really tightening up every rep, I did 3x8 previously and changed to 4x6 to really maximize my technique and it’s helped tremendously, LISTEN TO WHAT THIS GUYS SAYS!
@ 3:05 you say "In my experience I think the high bar squat protects the back more" ... causing stress to the lower back is not a bad thing, causing TOO MUCH stress is. Saying in a video that high bar protects the lower back creates unnecessary fear among your novice viewers... You should try not to label exercises as such, as it is simply incorrect.
Technique Tuesday for tying shoelaces😩😩😩
I think AthleanX and jeff nippard are the only fitness channels once can take serious.
hands down the best videos are the ones you upload; ive been following jeff for years
However you an essensial thing, when you do your "PRESS" you are adding triceps extension, and when you do your "FLY" you are isolating your chest. So when you want to add volume to your pectoralis after a BENCH PRESS session, you may want to do FLY with slightly bent arm otherwise your triceps may take over if you press.