Do THIS Everyday For A DEEPER Squat
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- เผยแพร่เมื่อ 27 เม.ย. 2022
- This squat routine works on one of the most undertrained aspects of depth training - time under tension in the positions you're trying to improve!
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#squat #gym - กีฬา
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this channel has changed my quality of life... I wasnt able to squat for 4 years, just a lot of pain in the low back, weak glute medius, poor mobility. Seriously, everything here is gold and is free!
I'm honored to help!
Me too!! I was feeling so gutted because I didn’t understand why I was so “stuck” in my squat. This shed so much light. So excited to improve!!
Agreed
Dude, same. I am back at the gym after a full hip replacement and nearly 2 year hiatus from resistance training. I have been incorporating the fundamentals offered by this channel in my conditioning routine and three weeks out from surgery, I'm already displaying better form, control, and power delivery than I EVER have in my 20+ years of lifting. ✊🏾🤙🏾🦵🏾
I've been watching more cause I have some pain on my left hip flexor hip area it's extremely annoying Im getting way stronger and now I feel stuck 😅
It's not a squat university video without giving Ed a hard time about his mobility. Great stuff as always
he needs to be ruder, would be funny.
From skipping legs now squat is my ultimate favorite exercise. Thanks for sharing us for free. 💯
it's the most fatiguing exercise of them all too imo the amount of resistance I've developed thanks to squats is crazy
Thanks Dr . H! Your channel and two thick books dramatically changed the depth of my squat : I watch your channel, I elevate my heels on the books :)
I did start doing this intuitivly, I'm so happy you've actually approved of this method.
This is exactly what I figured out how to strenghthen my quads, knee and to deepen my squad while trying to rehab my injuered knee. I am so glad that I came up with something that is also recommended by Squad Uni.
Really dig the simplicity of this. Something actually easy to stick to
I have FAI and had lost any hope for squatting and always wanted to be able to squat. This video has changed my life. The exercises improved a lot of my depth and I could also realize other problems that were not at light like pushing the knees out. I used thick books I had for the height and they also helped me find my stance (little more than hip width). I cannot thank you enough for this instruction.
Your channel and books are really life changing..thank you for your help and shared talent
Dt. Aaron Horschig, you rock! 👊
This is easily one of the very best channels on TH-cam for lifters.
Thank you!
Love the knees over toes shout out 3:34
My intuition was going that way. Now you give me the confirmation I needed. I am definitely going to do it everyday.
How did work out?
Thank you very much. I felt drastic improvements after trying this today. Will do it everyday until i can squat like you 😁
Love this! Will be recommending to my clients thanks doc!
Thanks for this Aaron! I've been struggling with my squat for years, I have restricted ankle mobility on my left foot and, even working on that I don't see any improvement. But, this simple exercise is making me feel much more comfortable in the squat position
I have restricted ankle mobility too and just becoming very aware of how it’s effecting my squat. I’m considering a course to fix this by a guy on TH-cam called the barefoot runner. About a hundred dollars for 28 days with daily exercises to do
Needed this video! I've been trying some of the other things in your various videos to get to a deeper squat and a little improvement has occurred. This video seems like it would help me most get back on track.
I am going to implement this starting today. Thank you so so much for making these videos! I'd either be more lost or even possibly injured if it wasn't for you.
Thank you i needed this. Especially realizing the fee motion of the body.
As usual excellent information!
You have great stuff everyday I love it love your channel
I liked your all videos and was following you from starting your videos really help me a lot especially squat...
One of realest fitness channels on the internet 👊🏿👊🏿
I’m excited to try this. I’m able to get depth to a powerlifting standard, but I’d like to get hamstrings to calves
A few inches?
Powerlifting standards are poor, look at Kneesovertoes guys mobility
@@owen2002 powerlifting standard is hip crease below the level of the knee. You barely see that in commercial gyms as most people are going just at parallel. The powerlifting standard for depth in the squat (at least from the ipf standard) is quite deep
Hope it can help!
You are amazing. I so appreciate your info.
Great channel. Very useful.
thats exactly what i needed thx friend
One of the most underrated channels on TH-cam. This man cares about people and gives his knowledge away free. He has helped so many without even knowing. Respect.
great video, wedges changed my squat game completely. I went from not being close to 90 degrees, to a full ass to grass squat using wedges. Slowly working towards no wedges, end of year goals :)
Good to here. I just bought Wedges and been filming my posture tonight.
One things I have learned is don't be scared of using some sort of assistance/handicap. Progressive overload can apply to many things. You can progressively overload range of motion in a similar that way you would prog. overload higher weights, so start with assistance and slowly remove the assistance until you can do it independently.
This general strategy works for both strength and flexibility training. I apply this even to the speed of reps, first doing an exercise slowly and then over time doing it more quickly, this applies a lot to squats where you can easily tip over when attempting to divebomb ATG.
How many sets did you do per day?
Appreciate you guys
Yup this one video secured the subscribe!! Great content and looking forward to implementing it :)
I just tried this & i have s newfound hope man. 😭 thank you
Brilliant!!! I haven't even tried it yet and already can see that this approach is well worth trying, mainly because it's not just 'more of the same'.
I've been trying bending the knees & stretching the ankles for well over 50 years, with minimal benefits. This method though allows me to experience the deep squat pozzy. I'm dead keen to give this a good go.
I'm about to head outside and find the 2 inch & 1 inch boards that raise me heels. Many thanks.
love your content! 🥰
This is definitely helpful for when I start competing thanks 💯
Cool vid, enjoyed that , very timely
I just bought some squat wedges and was filming myself tonight to see what my posture is like
Great video. I’m going to try this with my slant board.
Great information.
Thanks for this, going to add this to my routine, i am struggling tryin to do a proper squat
This channel has helped me immensely. I love the Ed videos because I have the exact same problems. The Ed jokes, however, hit too close to home 😁
This is perfect 👍
Thanks for disclousure❤️💪
Love this video ….. been struggling to go low …..
Hey, thanks for this another great video. I have been looking a lot into hip impingement recently, and I noticed people talking about anterior femoral glide syndrome. Would you be able to make a video on that and say if it's worth working on this problem?
I would love to see a joint video on therapeutic exercises for overall wellness with you and Jeff Cavalier from Athlean X.
You two are the best
I found a belt squat machine greatly helped me with improving my depth.
Thanks ❤❤❤❤
Dear Aaron please a full guide for squat with bow legs
Good one
Thanks for this advice, I actually got some pinch on my right ankle with 1inch support. Now to keep working there
Look up his banded ankle mobilization drill. Do a few sets of that beforehand and you will get results 2x as fast. Speaking from personal experience
Thank you,
You're welcome.
Before this, I didn't know squat.
very nice
Can you go over how to push past a plateau in lifting?
Bosu ball always helps too
Round your low back? Yeah, brilliant stuff.
Aaron: Are you frustrated with your squat mobility?
Off Screen voice: Yeah I am!
🤣😂🤣 This had me rolling! Jokes aside, your videos are helping me with hip mobility big time! Thank you so much!
Okay, but when do you stop doing these everyday? Do you do them every other day or stop doing them completly after a certain time?
Just FYI, a 2'' by 8'' board is not actually 2 inches high, but closer to 1.5 inches. The named measurement is the pre-finished size, not the actual size.
Should mobility training be separate from weight lifting? Should it be or can it be done as a warm up before exercises?
I've not trained in years and recently built my own home gym and been training regularly only to be hit hard by poor mobility.
I now have butt wink past 90 degrees and SI joint pain.
Really hoping these exercises on your channel can put me right again.
When i put something under the heel to elevate, somehow my knee hurts. What should I do?
I approve this message :)
Thank you so so much, I started my ankle and hip mobility exercises at the gym today and practised sitting in the squat and in one session saw dramatic improvements!! I’m so excited to keep going!! My question is, if you are like this guy (which I am, my squat looks exactly like his initial one, very limited), what else should you do on leg day (if your ultimate goal is to build muscle). Firstly, should you even touch the smith machine or free bar for squatting before correcting this, and if so which one is better? (I found after these exercises the smith machine helped me stay in form, but my ultimate goal is the free bar). And secondly, knowing you have these ankle and hip mobility issues, what other exercises could you add to your leg day routine? For example, I feel like inclined leg press may be putting too much pressure on my ankles and hips, but At the same time, I’m thinking maybe it’s good to work those areas? Basically if you’ve got these issues and you’re working on them, what can/should you do in the meantime to progress to being able to do heavy weight exercises in order to build muscle.
Thanks so much
Go to free bar as balance is important - smith machine prevents you developing this. You can put blocks under your feet while training with weight
@@joeharris864 great, thanks for this!
What do you think of Ido Portals 30/30 squat challenge? Would you recommend it? What would you change about it? (If anything)
I workout daily - CrossFit and other heavy lifting. Squats are the bane of my existence. I am trying to get depth so I tried this today on a slant board as part of a recovery workout, after warming up with some bodyweight squats.
Found holding the plate to be very fatiguing on my shoulders. Squats still painful in my hip joint and knees. As well as VMO. Couldn’t do more than 5 without needing to rest. Also got super light headed while standing up. Can you provide some clarification on breathing here?
Does foot size relative to body composition, play a factor in performance limitation in squats and other leg exercises?
I'll definitely be doing this, but my issue is I can do a deep squat with my arms out in front of me. As soon as I add a bar and get into the back squat position, my balance or center of gravity or whatever gets all out of whack.
im gonna do this starting today, se where i am in 30 days
Would you encourage to do this even with a degenerated disc and a mild disc protrusion? Or would I be better squatting down to parallel without any spine flexion?
Awesome content!
If there's no pain, then it's a safe bet. If there's pain then you need a 1 on 1 treatment
Will this also improve lumbar flexion in the bottom position, aka "butt wink"???
3 days in and my chronic hip and lower back pain is almost non-existent. This seems like a common sense exercise, yet I never thought to do it. 😀
I’m not sure if I’m squatting to deep or not, in my most recent session. My right knee was making a crunching sound when I had finished. It’s not a normal crack/pop it’s several loud rough grinding crunch sounds.
What if our ankle/hip mobility comes from spasticity/injury, should this be attempted to increase the depth of our squat, or is that something we should bounce off our doctor?
I get a big pinching feeling when I go into hip flexion. Will this still work or do I need to fix the hip pinch? Thanks
Hey guys my high bar squats have become better and feels better than my low bar. Should I just use low bar for accessories movement. Or dish…
Quick question i can get into a deep squat but do you need to keep a straight back for this to be correct.i could be doing my squat wrong
i see the feet are pointing totally forward. for me . can i move them a little bit outside ? 30 degrees so i can go deep or they need to point directly forwars as the guy in the video? many thanks for your comments
My knees are swollen - just that soft part to the outside of the knee cap on both sides. Its been like this every time I go on a run or a long walk. It seems to prevent me from going full knee bend. What could I do to stop or even just reduce the swelling?
Can you do a video about how to work on unilateral knee caving during squats on the way up?
Try banded squats and lateral monster walks with a hip circle around your thighs to strengthen your glute medius.
He's already done many videos about this. Just search for Single-Legged Touchdown Squats - it's one of his favorite for working on knee stability and control, preventing knee valgus, along with overall control, balance and stability, better glute activation and all that good stuff.
I lean forward too much and have trouble keeping balance in the heels any tips?
So I should start out with 10 second holds and work up to 20, but how long in between should it take to work up to 20 should i do it the first day? Also you said 10 sets?
This isn't against Dr. Horschig, but given all the "shorts" showing up in my subscription feed, I assume TH-cam is telling creators to create shorts. I won't watch a short, but a non-short video from someone creating excellent content? I'm in! Thanks! 👍
When you say "as deep as possible", does it imply "as deep as possible while maintaining the arch in your lower back"? Because I can go much deeper with a butt wink, but I wonder if it's a problem wit this exercise since it's not under load.
Ok...can I do this with my arms out I front? Or a lighter weight?
how is he able to keep his back so vertical, i feel like watching myself squat on video i have a bit of butt wink and my upper half isn't as vertical as he is. and im starting to notice low back pain
my ankles are garbo :(
If I squat on my toes i get decent ass to grass so I got some weightlifting shoes for the wedge but my heels still rise up a little bit unless I forward lean with my torso.
I wanna clean/front squat/maybe transition to olympic lifting so bad but I feel like my ankles are limiting meee :(
A gymnast told
Me most people who can’t deep squat has limited internal rotation of the femur. He said when the hip gets under the knees in the asian squat internal rotation takes over. I can’t deep squat and i have limited hip rotation.its sucks😢 but Ill never give up till I get it. It’s hurt like a Bit**. So frustrating
This is a bit backwards IMO. He is able to hold posture during descent because a counterbalance squat makes one brace the abdomen; illusion of stability. Remove the barbell plate and he'd struggle to maintain posture under load, say in a barbell back squat. The key is in keeping the abdomen braced throughout the movement, specially at the bottom and on the way up.
We usually start tight and lose that compression in the abdomen (IAP) as we descend. I have learnt that by training to keep the abdomen braced solves all the squat troubles; all weight lifting problems actually. McGill big three exercises help build endurance in the ab muscles and improve squat.
I have a question. In deep squat my main issue are knees. I feel like my muscles on thighs push against calfs and trying to rip knees to make space. Is there a variation of these exercises or should I do it same way. I'm just going to add, I'm 200cm, 130kg and my thigh circumference is 72cm(my dad is just a little smaller).
In the bottom position, should we be relaxing the muscles letting them stretch? Or just above this, where they are still tight and contracted?
Need to know the answer
@@mish2739 Yeah I wonder why they aren't responding.
If you're squatting with weight, you shouldn't be relaxing at the bottom at all, unless it's a very light weight, but even with light weights it's better to train your muscles to maintain tension the whole time. I know it can be hard when you're pausing for 20 secs, but you'll find that after a while it gets easier. Don't worry that the tension will impede muscle stretching, it will not, au contraire, loaded tension will increase muscle stretching and and it will do it faster.
Now a disclaimer: I'm not a coach nor therapist, but at 52 I've managed to reach full depth squats on my own (it took a while though, precisely because I did it by my own). Good luck on your journey to full depth squats.
Can I do this with hip displasia?
Did many many many squats in the military. 😂 I can proudly say I can achieve a full range squat. 💪
3:23 important note
The deeper I go the more pain in my knees and quads. Suggestions would be appreciated.
Why one would compare the before without a plate as counterbalance to the after with a plate and call it progress is beyond me.
come on ed how many frickin years has it been!
That 2x8 board height is actually 1.5" not 2". Nominal vs Actual.
Rough Cut is a full 2" !!! LOL....
When would be the best time to do this? Before or after a workout? Morning or evening?
Do it whenever you want mate. But personally I would do this right before my workouts just so that I can go deeper and have better mobility during my squats
Morning, right after coffee.......
Depends on the person, but I would say for most, before workout and time of day doesn't matter necessarily.
After a simple Pilates workout that loosens up your entire body , makes you feel amazing and decreases your chance of injury and probably allows you get into a better position more comfortably
For changing the height of ankle assistance, can progression occur in one session such an hour or two?
You definitely can. In fact one of the warm ups I have on this channel with Chad Vaughn I showed the goblet squat stretch with heels elevated for the first round of the routine and then flat ground for the last round.
not to nitpick but a 2x8 isn't 2"x8" - it is 1.5" x 7.25"
that 1/2 is a lot.
I used to live in asia, where almost everyone can go down to a deep squat and just chill there. It's annoying that i have to work so hard on it 😅