BEGINNER'S GUIDE TO BACK SQUATS
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- เผยแพร่เมื่อ 28 ก.ย. 2024
- Enjoy this beginner's guide to the Back Squat! We will go over proper footwear, stance, bar position, form, and even the cues you need to know if you want to start powerlifting!
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![The Official Squat Form Checklist [Are You Squatting Wrong?]](http://i.ytimg.com/vi/Uv_DKDl7EjA/mqdefault.jpg)
![The Official Squat Form Checklist [Are You Squatting Wrong?]](/img/tr.png)
![[TH] FS vs BME - VCT Ascension Pacific - Lower Bracket Final](http://i.ytimg.com/vi/wnygqsR2Fig/mqdefault.jpg)
With Kelly's guide I started squatting at 95lbs and I am now 155lbs within 6 weeks. The confidence is at another level!
No freaking way!!!! That’s awesome!!! I’m 105 and so scared to get in there 😭😂 you go girl!
Literally today I asked a girl in the gym to spot me if I am doing okay with my squat. And now I saw your video just in time ❤️🔥🔥❤
Far as I’m concerned this lady has given best fitness advice I’ve seen concerning weight lifting.
Same thought I had! Your great K! Thanks so much!
…with excellent haunches
You are a really great teacher, very clear and informative. Most videos give the impression they are just pretending to teach.
Commenting for algorithm because I love your content so much ❤
Great video.
Could you make a video about warm-up and stretching exercises to do before a lifting workout? It would be great if you could divide it into upper and lower body portions. Thanks.
This is an amazing guide for squats. The only thing I would add, is if you are more focused on muscle growth for quads and glutes, slow down on the descent, and take a slight pause at the bottom to get rid of elastic energy in your tendons.When you are doing paused squats you will typically fail near the bottom (if going all out). but thats ok. ;Use side safety bracers just below your normal range of motion. Once used to pausing at the bottom, sometimes you can just take 3-4 big breathes then rocket back up where you think you didn't have it before.
And if you are a real maniac, right after doing a barbell squat set, do 3-10 slow body weight squats. They will be a challenge. And great burn.
Love your channel Kelly. Changed my single leg squat thanks to you.
I feel like, she is may be aware of her fitness but not about her beauty. she is gorgeous💓.
Great content as always, Queen Kelly🙏🏽
Makes me want to run to the gym NOW :D I'll feel much more confident next time I try to lift
Thank you for such a thorough explanation on this exercise! ❤
Can you have a video for B stance hip thrusts? I feel off balanced/tilted when doing them. Thank you!!
this is so great!! thank you kelly 😊
You're a great, patient instructor. I like how you didn't go too fast.
Thank you Kelly 😊 🔥😘 your instructions are extremely helpful
Thank you Kelly, this was very helpful 🥰
I normally squat on high heels, for fashion more than comfort, but it works.
Loved this video! Please give us more details about the first mistake you described, that’s my main problem when squatting 😅
Thank u so much ❣️
Definitely power lifting version of the squat. Great info. Kelly definitely has the physique. She has the whole package...butt wow...those set of mountains in the back. It's no wonder she could squat 320 lbs...probably more now. Nothing builds the booty better than major compound lifts such as the squat, RDL, and hip thrust.
Thanks Kelly for the info and the scenery.
Excellent form , thank you for the advice here
Thanks! I just bought some lifting shoes in my exact size. I knew my shoes were subpar but I didn’t know what buzz words to search with to get good shoes. My current tennis shoes have too much pad. It makes me wobble. Also, they are a tad too big so when I try to do mat work on all fours, the excess shoe interferes. Thanks for the information.
Love your channel. I recently subscribed to
I commend you on your presentation: clear, concise and professional.
Good information and delivery. One suggestion for the next instructional video: It's better to show the whole body during example reps, especially for a whole body exercise. During some of the reps demonstrating proper execution either the upper body or the calves and feet were missing from the picture. For any newbie, they need to see the whole body during the full range of movement to get the idea. Also, when showing reps from different angles it's better to have a fixed camera position for at least one rep or a few. Moving the camera was cinematic tough isn't the best from instructional purposes.
Really good instructions!
Best guide
Hey what about feet placement? I have seen people squat with feet parallel or not. Which one is better?
Great channel.
I have never "properly" trained my legs, therefore, toothpick legs I dare not expose in South Florida. I do work out six days a week and have had great gains elsewhere. Even when I had trainers, they were never clear how to approach. One even told me my knees would not allow a squat due to some excuse that I can't remember. After watching your video I'm going to purchase just a bar in order to get low. Something that I've always had difficulty with. I just returned to the gym at the end of January after my third cancer. I've gained 12 pounds. I'm a believer and your new subscriber. Thank you.
Hey Kelly looking good in your green great video as usual I noticed that it’s a young lady I follow as well that has. Similar voice as you Natasha aughey she is cool if you never saw her work i believe you will appreciate it blessings you look phenomenal queen
well ... dayum ...
Thankyou. There is quite a few videos that instruct people on how to develop bad squatting habits. FWIW I go barefoot but have not tried my dusty chucks for squatting. Some skate style shoes I do like are flat soled addidas campus and Binitz. having more side support and some arch support than chucks and b/c I will wear shoes in public gym settings. Rambling a bit. My main point is thankyou. And great butt =)
You remind me of Winona Ryder !!
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Just found you on YT and subscribed! You’re the real deal athlete! 🫶
How do I fix not being able to get down in the squat? Also, I herniated a disk years ago, should I just avoid squates (43yr old)
Look up squat university on TH-cam. Great form info. There may be ankle, hip mobility issues and they address that
Nice
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Kelly i do gym from one year ago and look at my body in profil picture i can lift in bench press 85 kg for 12 reps and u how many reps u can do 45 kg bench press ?
Interested in powerlifting videos for women.
What are the Nike shoes called?
Romaleos
Are those leggings oner active? I dont see the logo anywhere.
I think they are effortless but the newer drops only have the sewn logo on the right leg so you wouldn’t be able to see it in the video :)
Yeah they look a LOT like effortless. Thanks@@charlotteschmidt8400
Yup they’re effortless leggings!
Are u natty or Nah?
I squat.
For the scientific minds out there, these are two good Journal articles to read on squatting: "Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading" and "Squat, Stoop, or Semi-squat: A Comparative Experiment on Lifting
Technique"
Lord jesus please give me a beautiful, powerful wife like kelly! I promise to always be faithful and do the dishes!❤😊
I didn't hear a thing said 😁
No
very lean very muscular deep voice .. sells fitness plans 😐
It's her natural voice. Her physique is awesome, and totally achievable naturally.
She definitely has a few cycles under her belt.
The hate is real. Geesh it never fails
Confused. Why are you talking about powerlifting in a "beginner's guide". I'm a semi-begginer lifter, with a back in a constant state of hurt over two months, desperately looking squat info. IMO, a good squat video would focus on Don't get hurt! AND if you want to do something I've never seen done, do a procedure checklist for when you approach the bar. Give me the specific procedures for doing a squat. I want to memorize the 10 steps (or whatever the number) to do a good squat. Also, I don't think you focus enough on the breath and core for a beginner. You could probably do a 10-minute video just on the breath and core, in my opinion. That said, you seem to know what you're talking about and I've subscribed. Just constructive criticism! Thanks!
Great content but please use proper grammar.
This is so helpful as someone who is new to barbell back squats! Thank you Kelly!💕
Your channel is literally really incredible. You are serious about your sport. Please never stop uploading
Great video. Such a cool accent, clear instructions, good filming, really professional.
Thank you, Kelly. Great instruction. I have been working on my squat on and off for years through injuries and just for development. Best examples and explanation I have seen thus far.
Your glutes are amazing! 👏🏾
It's really very informative video. I want to know whether we can do quads and hams on the same day or on separate day. Please guide me.thank you 😊
perfect form. As a man I spend a lot of time stretching before I squat. It helps me tremendously.
Such an awesome video and tutorial! Thank you! One question- I understand when you take the breath in, but when do you breathe out? As you go down into your squat, or on the way back up?
““For this is how God loved the world: He gave his one and only Son, so that everyone who believes in him will not perish but have eternal life. God sent his Son into the world not to judge the world, but to save the world through him. “There is no judgment against anyone who believes in him. But anyone who does not believe in him has already been judged for not believing in God’s one and only Son.”
John 3:16-18 NLT
Good intro to squatting. Two things: 1.) no matter what style of squat, you gotta “pinch”:your shoulder blades together BEFORE your upper back makes contact with the barbell so as create the “shelf” where the barbell will rest; 2.) you may wanna squat with a barbell with center knurling so that the barbell “digs” into your upper back and it’s thus more stable on you.
Also diaphragmatic breathing to brace the core
I am 62yo female, and squat 315lbs but I don't look like u😅😅so strength has nothing to do with big butts
Hooowwww do you wear the sage oner leggings without the dreaded 🐫. With seamless undies and without, I can’t escape it 😭
😂😂 the struggle is REAL !!
Gorgeous girl!
Great description! Really helpful! Thank you!
if i don't have access to a bar, what can i use for back squats?
instant subscribe! Great tips Thank you!
Amazing. Thank you for your support
isn't she pretty?
G.I. JANE PART 2
Be careful not to get slapped by will smith when you say that! >XD
GOD DAMNNNN
Loved your videos
Damn fine
Great info! Only thing Id recommend is if you’re a beginner always use safety racks. I learned the hard way 😂.
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The knees protruding over the toes thing? I'm new at this and it's like a mantra with the trainers. Keep the knees behind the toes. Yes??
The "Bouncey at the bottom", again, the knees?
The hand grip width at the top. For me, it is shoulder pain. If my hands are far posterior to my midline (for me) my left scapula area screams. It's improving over time, but it's not happy there. I've found that my hands spread out more, say shoulder width, alleviates that discomfort somewhat.
Hey Kelly could you talk about nutrition specifically to do with having energy in the gym? Now I'm in my 30s I can't get away with having mcdoubles for protein anymore 😂
Perdón , espero que estés muy bien, necesitamos fortalecer nuestra relación y tengo que dar mucho de mi parte ) las cosas pasaron bastante rápido jaja pero todo puede mejor de a poco siempre voy a estar acá ayudar en lo que necesites , que tengas muy buenas noches 😍 mañana nos vemos(yo pensando que era google translate para hablarle a mi noviecita gringa )
I cant do it because my ankles , glute and hamstrings mobility are not good i cant do squat deep . Whe ever i do squat ibhave fear of falling behind 😭. I want to squat because i want good legs
Thank you very much Kelly...there are no instructors at my area. You video is a great help even for men like me.
Ah I wish I had known this bounce out of the hole tip… before I did squats today! Can you share how many days a week is it advisable to squat? Sometimes I like to go for volume over just always going heavy…
Would love any insight on this!
Honestly I like using the super squat machine that you can face forward or backwards on. I get a great leg workout.
The acceleration part is it just for when I’m not being able to finish the rep? Or is it better to go down slowly and accelerate on the way up? I’m a little confuse. 😅 also thanks again for this tutorial 🙌
noooo way, another squat tutorial? this is what the world needed. But I love bootys so......thx
which one is best high bar or low bar
MARRY ME ❤
Not only strong but also very gorgeous with a super hot muscular body!
You r nice to Watch … give ,post More Mistakes so we can learn properly!
please become an evolveyou trainer!!!!!
Awesome instructional video!
Please do a video like this for the barbell row!!! This was incredible!!
You are gorgeous, great tips thanks
Excellent advices, thank you!
great derrière
The form is immaculate
Kelly definitely squats
Thanks for sharing🙏😁