How to Squat Correctly (3 Rules for Proper Squat Form & Technique)
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- เผยแพร่เมื่อ 11 ก.ย. 2024
- Famous Physical Therapist's Bob Schrupp and Brad Heineck demonstrate the 3 rules for performing a squat correctly, safely, and with the least likelihood of injury.
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I watched you guys when I broke my fibula skateboarding. I’m all healed up now and am keeping regular exercise. Thank you.
Thank you Gentlemen..
Ive done squats for yrs im 58yrs old and now im just starting to do these bless you guys
@@JohnJones-ej1ux if thats you in your profile picture, you look good for 58. great job.
Meep
How do you overcome the center of gravity problem that causes you to fall backward when you severely restrict how far forward your knees are allowed to go?
Work on ankle mobility and strengthening your hip flexor, takes a month of training twice a week but once you can do it you keep it forever
Like they said, start out light and work on your form first. If you can't balance yourself the weights too heavy or/and you have bad form
You could probably use a smith machine or smith press for an assisted squat until you gain more center of balance and can maintain proper form
It's physically impossible, you can't. What they are showing is outdated information, the knees are meant to go way past over the toes. The stuff some person wrote here about ankle mobility is completely idiotic. How are you going to flex your ankle if your knee is 90 degreees? It makes no sense.
On top of that you shouldnt arch your spine like he is showing, you should breath air into your stomach to expand it and brace while going down and up, and inhale again while youre up.
You could try to put a weight underneath your heals to balance your seld
Thanks, moved my knee back, and now It doesn't feel like I'm gonna die after 2 squats
Gosh, thank you so much for this video! I started going to the gym & I’m learning as I go. I keep getting several different answers for one thing. Definitely needed to see this! 👏🏽
Sameeee
Right there with you! 💪❤️🔥
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These 2 guys are doing great service to world. Real philanthropy. Thanks.
just got into working out and had problems with squats after I watched this video it has been going much better.
thanks gentle men.
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Thank you for this advice. I am going to take to lifting lighter and work on completely perfecting the form rather than adding more weight from now on.
after a study from 2015, most people started saying knee going beyond the toe was healthy not to stress other parts of the body.
Where can i find the study?
@@TM-rh7zs I've read the same thing. NASM(national academy of sports medicine) states that the knee can indeed go past the toe. The main concern is keeping the weight distributed evenly within the foot.
Bob is a rebel and likes breaking the rules!
I heard a Doctor say that you should not use the weights if you have back problems (like disc issues for example), and you have to be really careful to have the right posture when
you do the squat. If you go down too far, or don't keep your back in the right position it can damage your back even more. He was actually saying she needed to keep her back straighter, not arched.
As the saying goes "prevention is better then cure" and I like to add with it even if you have the best way to cure it. I recently started weight training and do not have access to great gym trainers let alone a gym trainer with the knowledge of a physiotherapist like you do. I am in the weight training for fitness purposes and hence its not affordable let alone worth to injure myself in the process.
Hence Kindly can you make a comprehensive series covering worst exercises in the gym specially the ones who promote long term problem with various body parts for all the muscles that are generally covered during most of the gym sessions. Your work is extremely important for people who do not have access to good facilities.
Thanking you and I wish you healthy life ahead.
Hi Guys, Thanks for all your videos, they are super helpful. I wanted to ask you to consider making a video on some mobility exercises to work on so that you can build up/loosen up the right areas to actually be able to do a squat (even a lunge) at some point. Thanks.
+1 on this!
@@rb1306 5 years, and I'm your first like. No need to thank me 🤘💙
@@mite3133 7 years now!
Thank You Doctors 😊❤
Should have watched this vid yesterday cuz my knees are fucked now
Been there bud
Always love professional confirmation
thank you guys for explaining it so well, i'm new to squats, and feel that my back a bit hurt after doing it, one thing for sure that my form is wrong, hopefully this will help improving my form.
Actually there’s been many people that say arching your back is very bad for your back in the long run and that your knees should go over your toes so that it takes less stress of the back and builds healthy strong knees
As they say it is a "healthy arch." You can certainly arch it too much. Just a tiny bit will help and I've noticed less strain on my neck. Your knees are absolutely not meant to bear this kind of weight. You would be transferring it from your hips, which are built much tougher. There is no reason to endanger your knees in order to take stress off your hips, that is the part you are improving with the squat.
I took the stress on my knee and took it ahead of toes and injured the patella of my both knees. My physio taught me to never move knees ahead of toes in squat position.
@@pathan6038 watch Knees over toes guy
Love you guys, gonna start squatting and wanted to do it right. Know I can trust bob and brad
I know these guys be puttin up 450+ on squat
Finally, workout advise on the internet that I feel like I can trust
With a squat you do knees over toes to prevent that massive compression in lumbar spinal area. 1:37
Thank ypu Sir's
Thank you 🥰
Highly detailed and easy to understand and retain. Great educational content!
Glad it was helpful!
The guy in the blue sounds like Norm MacDonald lol
You mean he is not funny? Jk
Holy fuck you're right lol
Thanks guys.. u guys r terrific.. love your content. This is pretty much all spot on. When starting out I like to put a low bench behind me and slowly sit down on it with my back straight and slightly arched until you briefly touch it and then press up using both the heel and the balls of the feet pushing the Earth away from you and I also recommend doing this with heels raised ever so slightly on weight plates or small flat surface to accommodate for standard beginners hamstring/hip inflexibility.
Bob's buttwink during this demonstration is due to incorrect foot placement & multiple weak inflexible hip flexor, adductor/Abducter/hamstring etc, but the idea of moving the back shoulders & chest (upper body) at the same time as the femurs/hip flexion (legs) is the key to correct squat form for strength & muscular increases. If trained consistently with stretching & knee's over toes training, sissy" style squats can be used productively & effectively.
This one's also good:
th-cam.com/video/bENvTGKtYAA/w-d-xo.html&si=DUOoMs18VFLyxn1p
How to squat: don't listen to 2 PTs who haven't squatted in 30 years (and who still think knees over toes is bad)
No listen to small gym bros who think they know what theyre doing while having back pain 😂
To be fair, they are explaining a position that cannot be done. If you keep your knees withing the boundary of your toes, push your butt back and keep a straight back your center of balance will not be under your feet and you will tip backwards. This is why a proper squat could not be demonstrated here with a fake bar, but if you had a bar with weight it would simply pull the center of gravity even further behind.
How is this the only comment calling out how bad the advice is? These guys clearly don't know how to squat:
- still giving the outdated advice that your knees shouldn't go past your toes
- says "don't go too far past parallel", proceeds to not even squat below parallel
- when demonstrating a "correct" squat, fails to keep the bar over the mid-foot, which is arguably the most important principle in squatting
- emphasize thing like neck position that don't really matter, but don't talk about any useful form cues
@@MTGandPneck position does matter...
great video, you should also point out that your heels must touch the ground, under the movement.
I heard a lot of things like rounding ur back if ur doing this. However I’m going past the parallel end I do not rounding my back. Also if my knees don’t pass that line which shown in video I have pressure on back A LOT. Also my physiotherapist told me To past the parallel and to go past that line with my knees. Same things I read in many studies such as if u don’t go pass the line w your knees u will put too much pressure on your hips also as on your back cus u will lean foward no matter what.
love these guys
Thank you i have had some people tell me to go lower and been having stress on lower back
I love you guys
Thank you!
I find this video very helpful i recommend it ❤❤❤❤❤❤
excellent! exactly what I was looking for. Thanks !!
Thank you guys
Thank you very much
I love your channel guys, but maybe bringing in a demonstrator to showcase the form would be good.
Good explanation Thank you
Do you guys still stick with the knees can’t go passed toes? Or has there been new studies
When you do squats or lunges, and your knees go beyond your toes no matter what you do. Which muscle is tight or which muscle is weak? I have this problem since i started weight lifting. No matter how hard i try, my knees just go beyond my toes. Thanks!
Who said knees beyond toes is bad? I think that's a myth.
Knees beyond toes is actually healthy and it is a natural movement im an athlete with a schoularship and i made my health by going knees over toes check out @kneesovertoesguy on the internet you will se what im talking about
I think I damaged my knees doing squats wrong idk how to fix it but I’ll do this from now on
Hell yeah. Thank you
Thank you so much! Getting back into the gym and I needed this advice
Love you guys thanks
THANK YOU!
Thank you buddies
Thanks
Love how these kings are just riffing and squatting
Crisp n Complete!!!
I love how they didn't show the correct form anywhere in the video
I am starting with dumbell goblet squats, do you think they are good to start with?
1:26 Past that line would be "IMPROPER" too much pressure on the knees.
Not true. You should go past your knees
Ty
Glow up finna be crazy
penn and teller LOL these guys are funny
I actually heard many times that knee over feet is fine and it’s a myth. For example going down the stairs the knees go over feet
On a topic as overblown as this one I only trust a video by the goats
Don't know....i love your vids but this one is a little too generalized on the "squat correctly" portion in my opinion. I'm sure you have medical terms but here's the simple version....there's "body-building" squats(kinda like what you're doing, mostly to build the outer sweep. Your knees typically go mostly forward and you shouldn't be going for parallel or you'll get hurt. Then there's Powerlifting-type squats. With PL you're carrying crazy weights down past parallel then up again so a lot of us compensate with a slightly wider stance and by pointing feet slightly outward. When you go down, your knees will be going outwards diagonally instead of mostly straight forward, enabling you to break parallel without your knees going wayyyyyyyyyyy beyond the imaginary line perpendicular to the ground by your toes. What i hate about it? I can't stand how fast the inner thighs grows. Too much schaffing.
I have never heard that doing deep squats below parallel were bad for your back. I was actually encouraged to do so while learning years ago, and I have never had back pain doing a squat. I wonder if that has been debunked?
All due respect, there's a lot of stuff that should be touched on here but isn't because the guys don't lift. Lots of don'ts, not a lot of dos. For example, where you put the weight in the feet, where they point, how you engage your core, how you keep your head alignment; specifically, cues which allow those to be maintained under weight instead, and what it should feel like.
I would say that lots of people are so disembodied they mistake squatting for just shoving the knees out in front, and the hips out behind, then the spine bows way too much so it gets compressed, their neck gets all kinked up and stiff, and they don't really know what alignment feels like in motion, only what it may look like in static positions.
hey Bob and Brad is it OK to do squats with a hemorroid?
excellent video as always. Going off topic, but when I poke most of my muscle groups hard like the upper chest, bicep, tricep, i get this soreness pain. Is this normal? or is it tight? Should i foam roll it? Thanks
yes i train every muscle group twice a week. I guess that could be it. nothing hurts when i do movements but my tricep for example hurts when i squeeze it and same with my bicep
thanks!
so you dont need to keep your back straight during squats?
I'm pretty sure, you should net squat with dress shoes or in fact any shoes that have an offset (heel to toe drop).
This video is a good example of why dislikes should be visible.
Haha god I remember this video from all those years ago 🤡
Is it normal for knees to hurt tho?
help with the position of the feet, please
I really want to be able to do squats, because everyone says how great they are, and how helpful in losing body fat too.
But I have bone cysts in my knees and it makes my knees hurt! I also really messed up my back doing something really
foolish (tried to straighten out a metal bar in a sofa by pushing against the wall and pushing the bar with my feet, and then
I started having issues with my back wanting to give out sometimes after doing normal exercises.. like I put something
in my back out of whack.
I want so much to do exercises that help me to lose weight, but I don't know what to do with these issues in my knees and back
Swimming and riding bike are great exercises to burn some extra calories and don't go hard on your joints.
In the end no exercise will make you lose weight though, it's all about the amount of calories you consume.
Ma boiis
Thank u
So this is where
Wow thank you so much great information
My squats are my lower back work out :)
But then the weight is on heels. Is that correct?
This is incorrect... A true squat usually goes over the knees, and you absolutely DO NOT need to arch your back. This is the only way to get down into a natural and relaxed position, this is what you work towards.
For those reading: Please look up any other video of people who ACTUALLY do the squat and are good at it for a living. (Squat University)
I agree no need to go that low especially heavy lifting
Imagine how many views this video would have if all the people that do squats improperly watched it
😂😂😂
Knees over toes is done a lot nowadays
If you do it mathematically correct like these guys, mathematically it will work as well, 2+2 is 4 guys, got the equation right got the result
This video is 90% correct. There’s better videos out there.
Biggest mistakes w squats.
1. Bar too high on traps. Bar should be at mid-trap level, not up by your neck.
2. Failure to brace core. Big breath in to create tension in lumbar area.
3. Breathing during movement. Breath should be held throughout lift to keep tension.
4. Too low/too high. Hips should go just below parallel unless its light weight and you're working on RoM/deep squats.
5. Moving too fast. A squat is a high torque lift; not an explosive lift. There should be constant tension everywhere at all times.
6. Weight too far forward. Your weight should be slightly back on the heels. If it is too far forward on toes, it puts your knees in a weak position.
You should be very to close 90 degrees at the knee when thighs are parallel w floor.
7. Hips too far forward. Goes with #6. Hips should reach back as you lower, not slide down.
"go ahead bob!"
I injured my back by squatting help
😊 👍🏾
did you forget to wear your blazer #squat video
He sounds just like an actor
I wonder what these guys would think if they saw how deep Tom Platz goes when he squats?
Blue guy gave high five while the white guy was only presenting the subscribe button
Newer research shows errors in their coaching. They are not using science to back up claims for not going over toes. Do your own research, and you will see.
KEEP IN MIND:
EMPTY BARBELL WEIGHS 45 LBS
Yoo!!
I vahnt to be strong like bool
i'm way too cautious to do squats, despite its benefits
Bar squats here I come
Sorry, it's hard to take any gym advice from two guys who don't look like they lifted a weight in their life.
I take advice from people who lead by example.
Wrists should not be bent back like that, keep em straight
First time I've seen Bob and Brad give bad advice
I bench 205 bro and these guys don’t endorse Olympic squatting so they don’t know bro. Ass to grass
Forgot foot position
Man, my
Form is so fckn horrible
Same I got lil knee pain was my first time squating