New video discussing how we fixed the squat of one of our clients, Jazmine Garcia. With a few tweaks she eliminated her lower back pain, reduced her butt wink and squats A LOT stronger now. We talk about butt wink, knees caving in, ankle mobility and more. With these tweaks (and the assistance of a powerlifting belt), her squat has gone up 40lb in the last 8 weeks. Give the video a like and subscribe to Jazmine: th-cam.com/users/jazminegarciafitness
aye Omar, didn't you say in that mobility vid with the bands that it's probably better to increase dorsiflexion through mobility exercises rather than just through buying squat shoes? What if they stop making squat shoes? I guess then Jazmin will never squat with good form again :'( poor jazzypooo
+OmarIsuf Hey Omar. Can you explain that test a little bit more? I'm confused at what you were looking for. You were talking about ankles at the time but I didn't understand if that tested it, or if you were looking at if she could reach depth when that link was taken out.
+JustDreamz He took the ankles out of the equation. By doing that test she's going through the range of motion of a squat. If her movement is all jacked up during that movement, it's a fault in the hips. Instead her range of motion looked good and there was minimal flexion as she reached the end. That indicates her ankles are gumming up the works.
Thank you Omar this video even helps personal trainers such as myself in explaining to clients about how to correct squat form, appreciate all the informative content!!
such great advice I always felt something binding when squatting, it never felt "right" the opening up the hip really improved things. Thanks for sharing
Great tips! Just like Jazmine I did everything to fix my squat, from flexing glutes, to twisting knees out, to having a wider stance, but what really helped me fix it 100% was weightlifting shoes. Thanks Omar and Jazz!
I had all these same issues except much tighter ankles. If you don't have weight lifter shoes you can put small plates under the heels to counteract the tight ankle thing.
what ? i have to squeeze my glutes thats it .but when i go down i wont be able to squeeze them hence resulting in hyper extension of back .so how does it fix anything
I've had problems squatting for over two years now! this video has explained so much as I have the exact same issues!! going to try this out! thank you. such an easy explanation for correcting wrong form. 💗👍
that was very interesting. i think im doing the same thing as jasmin but i could never get a hold to comprehend external rotation of the knees. Very helpfull video with alot of explination. imma gonna squat the world now
I really admire how eloquently you speak to the camera. I guess that aspires from tons of great vids man. This video helped a lot gracias bro! btw, i saw that you mentioned that most of the fixes were based on doing a low bar squat. Would there be different things to focus on if doing a front squat? been experiencing some knee issues when front squatting close to max weight. Is it just no booty power activated or try to sit back more cause the weight shifts forward? OR IS IT BOTH woah
awesome technique. . im learning more and I gotta try it in my nex leg day, im not sure if my form us rite, but I guess it fillz rite but im trying this if it help.. heey im learning more from you guyz and Jazzy... thsnkz bro!!
Sheesh, with you always hangin out with Mark in these videos it's almost tempting to think you may be human sized, but once you're placed next to a mere mortal like this it really accentuates your titanicism.
Eli, why aren't you building a squat rack and bench press on your channel. I saw a guy make one out of pipe fittings, if you could make it hold a lot of weight it would save people good money.
Great tips as per usual Omar but do you not think the adipowers are working around the problem more than fixing it, It's allowing her more forward knee travel when the real issue may lie somewhere else (thoracic, Lumbar flexibility maybe tight hamstrings) or does she suffer from relatively bad ankle mobility ?
Great tips! I'm trying to externally rotate my hips, but my weight seems to shift to the outside of my feet and my feet almost roll on the sides. Are my feet not pointed out far enough?
It sucks tthat I should see this today, because i figured this out in my last workout after a long time of trying stretching and mobility and testing all sorts of distances between my feet and angle of my feet etc. The problem in the end turned out to be the 'sit back into a chair' cue and the 'toes shouldn't go over the feet' rule. Why is it assumed that people know the proper way to sit back into a chair!! :) anyhow... happy to see this vid.
thank you for the video! this is going to help my squatting form, i was doing the same mistakes as jazz was in the beginning of her training. I didn't understand what you were talking about until she started demonstrating, Thank you for the video! :)
I just commented on your other video about pushing my feet out too much. Instead of doing this you said to try and externally open your hips, it looks like she is just leaning more onto the outside of the foot. Is this what she is doing, or just squeezing her hips and thus causing her feet to turn out? Thanks
Good vid Omar, I have a question tho for me I lack dorsiflexion and when I don't use the bar or just the bar I don't hit depth as well as when I have weight on the bar?
Omar, in this video you mentioned for low bar back squats, you initiate the squat by pushing the hips back first. What about for high bar back squats? Thanks!
Yeah cheers bro great vid, my girl's got similar problems in her squat, this has helped out heaps in coaching her. A similar vid for the other powerlifts would help us out too, I'm not that great at coaching it myself
hey omar just a quick question bro. at min 6:15 aren't you supposed to be leaning a little bit forward instead of being perfectly upright for low bar squats? ( i heard that leaning a bit forward would keep the bar path aligned w/the middle of your shoes during low bar squats). cheers man. keep the videos coming
Been enjoying your videos. Learning some more stuff to add to me and my wife's workouts. I feel that I will be better prepared for my next 1000lb Club Competition next year.
idk if anyone will be reading my comment but ive switched from sumo squats to regular squats but lately every time i do regular squats i strain my left hip flexor. i check my form and for the most part its fine, but could it be that im hitting too much depth?
Thanks for the video! Lots of things to take on board! Iv been having pain in my groin but only the left side when I squat. Is it something to do with my form? I only get the pain when I'm coming up from the squat. The only other thing I could think of is sumo squats probably not helping?
This helped a lot. I also have a bad ankle due to sports injury. I ALWAYS have to crack or rotate it. Any tips on how to strengthen it? Also my knees buckle in bc I have a weak knee also. I've been practicing better form. Again this helped
+oh oh watch at 5:20, notice how she was able to get in a really deep squat position because her ankles werent involved. if she were to squat while standing up, she would not be able to get as deep since her ankles dont allow for it. if you try out the test in front of a mirror, and u still cant get ur hips way back, the ankles aren't the problem, hips and glutes are probably too tight
All the points my low bar squat was off too that I fixed except the ankle mobility, might need lifting shoes next to get mine to the nxt level? We'll see. Really on point on this one, brah.
Is it alright that my elbows almost touch my knees on squats?(they tap my knees if i go really low) I'm a pretty big and lanky guy, but nobody else on my team has that happen to them.
Wow, thank you a lot. Those advices were ultra usefull, even with my external femoral rotation :O. Buttwink decreased a 70% and lower back pain too. Greetings from Canary Islands (Spain)
I've been having super sore hip flexors as of lately. I've been stretching them out multiple times a day and it helps temporarily but doesn't relieve it completely. What are potential causes and how can I prevent said soreness? It hurts only when I squat down, especially when I do so without stretching beforehand.
The heavier my squat gets, the worse I feel my form is. This nailed a few the issues that I couldn't seem to pinpoint. I'm gonna go light and work on a few things. Thanks!
New video discussing how we fixed the squat of one of our clients, Jazmine Garcia. With a few tweaks she eliminated her lower back pain, reduced her butt wink and squats A LOT stronger now. We talk about butt wink, knees caving in, ankle mobility and more. With these tweaks (and the assistance of a powerlifting belt), her squat has gone up 40lb in the last 8 weeks.
Give the video a like and subscribe to Jazmine: th-cam.com/users/jazminegarciafitness
aye Omar, didn't you say in that mobility vid with the bands that it's probably better to increase dorsiflexion through mobility exercises rather than just through buying squat shoes? What if they stop making squat shoes? I guess then Jazmin will never squat with good form again :'( poor jazzypooo
Hi Omar I'm a new sub
+OmarIsuf omar? upload.wikimedia.org/wikipedia/en/7/73/Johnnytsunamifilm.jpg
+OmarIsuf Hey Omar. Can you explain that test a little bit more? I'm confused at what you were looking for. You were talking about ankles at the time but I didn't understand if that tested it, or if you were looking at if she could reach depth when that link was taken out.
+JustDreamz He took the ankles out of the equation. By doing that test she's going through the range of motion of a squat. If her movement is all jacked up during that movement, it's a fault in the hips. Instead her range of motion looked good and there was minimal flexion as she reached the end. That indicates her ankles are gumming up the works.
Omar never been so intense serious about a tutorial. Love is a powerful force.
one of the best videos ive seen, short, to the point and informal!
I have been dying to know how Jaz improved her squat so drastically. thanks so much for this. perfect timing 😆
I think the two cues are exactly where I have to pay more attention. Very well-rounded and instructive video. Thanks. :)
Thank you Omar this video even helps personal trainers such as myself in explaining to clients about how to correct squat form, appreciate all the informative content!!
OHAYYY BROMAR
+Phillip Maskell OHAYTHERE
+Phillip Maskell what ass
Seen quite a few of your vids but this one stands out to me. It's is a gem!
such great advice I always felt something binding when squatting, it never felt "right" the opening up the hip really improved things. Thanks for sharing
Super professional video and really informative! Thanks Omar and Jazz
DUDE THIS HELPED SO MUCH!!! U and Elliott are the best
This helped to much!! I feel it much more in my glutes and hammies too... Not sure why I was feeling it more in my quads. Thanks!
Nice and informative video! More of this kind (fixing bad form) please!
Great video. Very informative. Practical. We support you Omar.
Great work Omar, her form looks great now! Gives me some ideas for form tweaks too. Cheers!
Legit Video Omar!!! I have pretty much everyone of these problems, these tips should help alot.
Great tips! Just like Jazmine I did everything to fix my squat, from flexing glutes, to twisting knees out, to having a wider stance, but what really helped me fix it 100% was weightlifting shoes. Thanks Omar and Jazz!
Very helpful. I can always count on you for good, informative content.
bro,everytime I click on your vidz I'm never let down. I love all this info and I feel like it helps me fine tune exercises. thx man
Wow, her before squat is, dead on, my current squat. Definitely going to try these tips out tomorrow.
that was a very good video!
you are a really good and knowledgeable coach!
her bar path looks spot on!!!
I had all these same issues except much tighter ankles. If you don't have weight lifter shoes you can put small plates under the heels to counteract the tight ankle thing.
Once again, an excellent presentation, Omar. Thanks.
This is THE BEST squat video on TH-cam.
This video took you to another level. Very impressive brotha
what ? i have to squeeze my glutes thats it .but when i go down i wont be able to squeeze them hence resulting in hyper extension of back .so how does it fix anything
I've had problems squatting for over two years now! this video has explained so much as I have the exact same issues!! going to try this out! thank you. such an easy explanation for correcting wrong form. 💗👍
Visually the best Omar video made.
Thank you Omarlsuf!!! This fixed my squat! Form!! I was having exact same problem as Jaz and my now old form was mirror of hers bad form!!
This video helped me improve by a WORLD! Thanks both of you.
that was very interesting. i think im doing the same thing as jasmin but i could never get a hold to comprehend external rotation of the knees. Very helpfull video with alot of explination. imma gonna squat the world now
Great video! Could you do one on how to fix leaning back too much during OHP? Thanks for reading!
Hey Omar could you possible do a video on how to body re-comp?
I really admire how eloquently you speak to the camera. I guess that aspires from tons of great vids man. This video helped a lot gracias bro! btw, i saw that you mentioned that most of the fixes were based on doing a low bar squat. Would there be different things to focus on if doing a front squat? been experiencing some knee issues when front squatting close to max weight. Is it just no booty power activated or try to sit back more cause the weight shifts forward? OR IS IT BOTH woah
Thanks omar, this is a really helpfull video.
Is there any exercise to increase the strength of the hip torsion?
I had the exact same issues,excited to try this at the gym today
How is the cut going omar? when will we see a progress video?
awesome technique. . im learning more and I gotta try it in my nex leg day, im not sure if my form us rite, but I guess it fillz rite but im trying this if it help.. heey im learning more from you guyz and Jazzy... thsnkz bro!!
I would love more of this proper form real example videos! Great for people starting out
Great tips! Especially the outer rotation of the knees/hips to activate the glutes, helped me alot.
Hey man!!! I used those techniques today!!! Feel great about it! Not much weight but trying to get up there!
Sheesh, with you always hangin out with Mark in these videos it's almost tempting to think you may be human sized, but once you're placed next to a mere mortal like this it really accentuates your titanicism.
Eli, why aren't you building a squat rack and bench press on your channel. I saw a guy make one out of pipe fittings, if you could make it hold a lot of weight it would save people good money.
HEYYYYY didn't know you watched Omar lmao
Really nice improvements there. I wish I could find and afford a knowlagable coach like you to fix my squats.
Great video, you should make more of them.
Great tips as per usual Omar but do you not think the adipowers are working around the problem more than fixing it, It's allowing her more forward knee travel when the real issue may lie somewhere else (thoracic, Lumbar flexibility maybe tight hamstrings) or does she suffer from relatively bad ankle mobility ?
5:12
A simple, easy test..
Then that transition.. Did anyone else burst out laughing?
Great tips! I'm trying to externally rotate my hips, but my weight seems to shift to the outside of my feet and my feet almost roll on the sides. Are my feet not pointed out far enough?
I was doing the same mistake at the beginning with my back ... thx omar !
Three tips just saved my squat also. I was putting feet too wide instead of knees out. It caused pain in knees, but no more. THANKS!
It sucks tthat I should see this today, because i figured this out in my last workout after a long time of trying stretching and mobility and testing all sorts of distances between my feet and angle of my feet etc. The problem in the end turned out to be the 'sit back into a chair' cue and the 'toes shouldn't go over the feet' rule. Why is it assumed that people know the proper way to sit back into a chair!! :) anyhow... happy to see this vid.
if she's 4'2" then omar is 5 feet tall at best
He’s a manlet yet he still slayed. Damn!
Great tips man! This helped me with similar problems.
Great video. My squats definitely need work. I have flat feet too so will definitely take this information to improve.
Candito, Alan and Omar, thanks a lot... You can´t imagine how much i've improved in the gym. Those guys are the best in the bussiness !
This video was incredibly helpful. Thanks, Omar!
thank you for the video! this is going to help my squatting form, i was doing the same mistakes as jazz was in the beginning of her training. I didn't understand what you were talking about until she started demonstrating, Thank you for the video! :)
Hey Omarlsuf Thank you so much for posting this. Definitely helped soooooooo much with my squats!
I just commented on your other video about pushing my feet out too much. Instead of doing this you said to try and externally open your hips, it looks like she is just leaning more onto the outside of the foot. Is this what she is doing, or just squeezing her hips and thus causing her feet to turn out? Thanks
Good vid Omar, I have a question tho for me I lack dorsiflexion and when I don't use the bar or just the bar I don't hit depth as well as when I have weight on the bar?
Now please Go teach this form to Geo from Barbell
+AhsanY2K omg 😂😂😂
Shots fired
savage
Lol I can't even 😂
😢😆😉😂😂
dude great video so much info in it will have to watch again
This was really informative and encouraging. Greta stuff. Thanks buddy.
Omar I guess my question would be is there a difference in the high bar squat when it comes to the cues discussed in this video?
flexing from the foot arch for balance in your form helps too
Omar, in this video you mentioned for low bar back squats, you initiate the squat by pushing the hips back first.
What about for high bar back squats? Thanks!
This was so helpful, I was struggling with lowerback pain and now I realised its due to that little hyperextension . Thanks so much!! (y) (y)
hi Omar,is it possible to send you a video of me squating and get a form check?
This was a great video for me mayne! Thank you to both of you.
Yeah cheers bro great vid, my girl's got similar problems in her squat, this has helped out heaps in coaching her. A similar vid for the other powerlifts would help us out too, I'm not that great at coaching it myself
hey omar just a quick question bro. at min 6:15 aren't you supposed to be leaning a little bit forward instead of being perfectly upright for low bar squats? ( i heard that leaning a bit forward would keep the bar path aligned w/the middle of your shoes during low bar squats). cheers man. keep the videos coming
"Open up your taint" -Eddy Coan
Omar, Thank you for the informational video.
whenever im unsure about form, i always go to omar, dude knows his shit
Omar any specific weight lifting shoe brand you recommend?
Did they do a video for benching too?
Isn't button wink just caused by anterior pelvic tilt?
Been enjoying your videos. Learning some more stuff to add to me and my wife's workouts. I feel that I will be better prepared for my next 1000lb Club Competition next year.
This is totally me when I've been squatting!!! Thanks for the great tips.
Exactly what I need! Thanks a lot!!! Can't wait next squat day to try it.
Does sitting back like in the video apply ofr high bar squat technique as well?
Is that Mother Mary on her socks?
+Navin Joelle you bet it is
+Navin Joelle Mother Mary won't you whisper
+Navin Joelle Socks of peace
+Navin Joelle Yup. Known in Mexico as 'Our Lady of Guadalupe' or 'Virgin of Guadalupe'.
+Navin Joelle yep
idk if anyone will be reading my comment but ive switched from sumo squats to regular squats but lately every time i do regular squats i strain my left hip flexor. i check my form and for the most part its fine, but could it be that im hitting too much depth?
Thanks for the video! Lots of things to take on board! Iv been having pain in my groin but only the left side when I squat. Is it something to do with my form? I only get the pain when I'm coming up from the squat. The only other thing I could think of is sumo squats probably not helping?
This helped a lot. I also have a bad ankle due to sports injury. I ALWAYS have to crack or rotate it. Any tips on how to strengthen it? Also my knees buckle in bc I have a weak knee also. I've been practicing better form. Again this helped
For the dorsiflexion test,how did you know what part of her wasnt flexible?
Dorsiflexion is the angle between your toe and shin. Normally to increase mobility here you would work on rolling and stretching your calfs
+oh oh watch at 5:20, notice how she was able to get in a really deep squat position because her ankles werent involved. if she were to squat while standing up, she would not be able to get as deep since her ankles dont allow for it. if you try out the test in front of a mirror, and u still cant get ur hips way back, the ankles aren't the problem, hips and glutes are probably too tight
Justin Nguyen thanks man just did the test and felt that my ankles didnt allow me to go back more so im gonna work on that ankle flexibility
Omar & Jazmine you fixed my squat when no one else could give me the answer thank you!!!
All the points my low bar squat was off too that I fixed except the ankle mobility, might need lifting shoes next to get mine to the nxt level? We'll see. Really on point on this one, brah.
Holy this was so relatable and right before I left for squat volume day! Thanks for the tips!
This helped me a whole lot I have her same squat form issues time to fix them
I got a little bit of a hypertension nahmsayin?
Very helpful Omar thanks
Is it alright that my elbows almost touch my knees on squats?(they tap my knees if i go really low) I'm a pretty big and lanky guy, but nobody else on my team has that happen to them.
Wow, thank you a lot. Those advices were ultra usefull, even with my external femoral rotation :O. Buttwink decreased a 70% and lower back pain too. Greetings from Canary Islands (Spain)
I've been having super sore hip flexors as of lately. I've been stretching them out multiple times a day and it helps temporarily but doesn't relieve it completely. What are potential causes and how can I prevent said soreness? It hurts only when I squat down, especially when I do so without stretching beforehand.
The heavier my squat gets, the worse I feel my form is. This nailed a few the issues that I couldn't seem to pinpoint. I'm gonna go light and work on a few things. Thanks!
damn, got her testing that ankle flexibility on repeat
sit back.
again
again
again
Nice upload 😄 just in time for my squat session
Awesome video! I think that highlighted just about everything wrong with my squat.
Omar, I fucking love you dude, how to squat vid with a bombshell, good job my friend.
Man I need someone with that kind of experience to watch my squats...