Increase Your Squat Mobility - Fix Forward Lean & Lower Back Fatigue FOREVER!
ฝัง
- เผยแพร่เมื่อ 18 มิ.ย. 2024
- I’m going to teach you how to fix your forward lean in a Squat and improve your ankle mobility. This will help reduce your lower back getting strained when squatting and allow you to train your Legs more safely.
This applies to all Squat variations - Back Squat, Front Squat, Safety Squat, Goblet Squat - Even Bodyweight Squats!
We’ll be discussing the Heel elevation on Squats, it’s potential benefits and whether or not you should be using it.
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00:00 - This is one JUICY video! Timestamps to help those with short attention spans.
00:45 - Question on Squats
01:17 - The Smoothest Transition in All the Land
01:50 - Squat Mechanics & Leg Length Differences
02:54 - Long Leg vs Short Leg Squat Differences
04:13 - What Heel Elevation Does
06:34 - Recap
07:52 - How to Improve Ankle Mobility
#gym #squats #anklemobility
I was literally looking up videos on how to increase my squat depth about an hour ago, only to get a notification that one of my favorite people to learn from comes out with a video about the same topic. Guess it’s my lucky day!
Enjoy 🙏🙏
And here I thought my lean forward during a squat was because I had a weak lower back and abdomen. Thanks for this brother really appreciate it.
No problem! Glad it helped
i haver short legs, I also do this and my squats stability has got better
Just what I needed! Thank you, Eugene!
Your videos are starting to help me a lot as I progress into more advanced weights/weightlifting in general. Thank you!
In regards to squat mechanics, this is hands down one of the best , clear; and concise explanations out there. This video coupled with Squat University TH-cam channel, anyone can learn to develop a great squat based on their own anatomy.
thanks for your content, I've been watching your videos for months and they've helped me a lot🙏🏻
Thanks so much for explaining this and giving such valuable advise. I smashed my ankle years ago which led to flexibility issues preventing a squat on a level surface. This, and a previous Visio you did have me doing squats quite comfortably now. You rock sir!
First of all, thank you Eugene for explaining that topic in detail. I watched your older video I which you also said that elevating your heels is not cheating. In addition, I've been doing Mobility work since more than 1 1/2 years. So I've put weight plates on my heels and it definitely helped me getting that upright ATG Squat. But I've noticed that the midway of the squat was very slow and there was no way to have a smooth concentric. So I've switched back to "non-heel-elevated" Squats. While I couldn't get as deep and as upright as with heel elevation I've noticed a better concentric phase, because I've not experienced a slower midway. I don't know why that is the case but I guess it has to do with the fact, that my mid-foot wasn't touching the ground on heel elevation.
Woow thanks Eugene! This was such a in depth explanation ☺️
Great content as always Eugene!
I was literally demonstrating how I had trouble with getting deeper squats earlier, awesome to get this advice! Also I see that Plini shirt 😏😁🔥
Yes!!
The tibia elongation explanation is by far the clearest one I've ever heard!
Always thought my squat form needed work, thought I was leaning forwards and not getting activation in all the right areas. Never had it explained as comprehensively as this video has as to why this was. Thanks for the excellent info Eugene!
Thank you! 🙏 glad it helped
I've been binge watching your videos back to back and I got say, you seem like a pretty genuine guy! I'm loving your content and all your tips ❤️
luv from Brazil!!
Thank you! 🙏
Demystified, individualized, organized, balanced, target area and mechanics-based advice in a succinct, clearly explained video with visual examples. Fantastic. Thanks, mayne
Thank you! 🙏
This video was excellent, really well explained and very detailed, thanks for sharing this with us!
Always learning something from you,thank you
Thank you always! 🙏
Great video! You explained this subject perfectly
This video covered everything and more than I could even ask for ! Thank you for your time and feedback. It is always appreciated ! 🙌
Thank you! 🙏 glad to hear it
Thanks Uncle Eugene
So much useful information in one video! Thanks!
I’m 6 1” and I’ve always been warned about leaning forward during a squat. Thank you for this. It really helps! I now squat better cuz of you! 💙
Your videos are always so entertaining and educational
Asian squat, for me, is a great hip mobility exercise before any squatting sessions. It looks silly but does the job. It improves ankles and knees mobility like a charm as well.
Great video. One of the downsides of social media is constantly evaluating ourselves against others, often without context. People trying to squat ATG because that's what instagram has told them is necessary, but doing it low bar in Chuck Taylors cause that's what another instagram account told them to do. No wonder their backs hurt! Squatting is a movement, not just a type of lift. If the goal is to squat better, then use the tools you need to go through that movement and reap the benefits.
Absolutely right!
Always love your videos, just solid information, no non-sense, nicely done. I used to be a rehabilitation physician (focused on amputees) now I’m a gp, so not a novice on knowledge, but still learning a lot on your channel, keep it up!
Furthermore, I’m recovering from a complicated calcaneus fracture and my ankle-mobility has suffered and my ankle strength even more. I’ve done a lot raised squats these last months (accident was 11 months ago, pre-accident comfortable atg squats) and it has helped me for sure. Even if my mobility does not improve anymore, which it will, I will be able to squat, which I love.
Sidenote: I’ve found that doing deadlifts prior to squats increases my ability to do squats, mostly because the front part of my foot is still very sore and stiff as is my ankle, so I have to sort of activate them before training, which deads do really well. It also pushes everything in its right place, at least that’s how it feels for me. Not yet doing heavy deads though, max 100kg barefooted.
Again: my compliments, keep it up!
Thank you! 🙏 appreciate the support
This was very informative. Thank u !
You explain this so good man
Excellent video. I've been heel lifting for years due to a shattered ankle that left me with 2 plates and minimal range of motion in the left leg. Likely I will squat this way for the rest of my life (guilt free thanks to this upload).
I love your content my friend!
Thank you! 🙏
Appreciate the progress bar
🙏🙏
Eugene will you please make a video on push pull leg routine. The way you discribe and breakdown ever thing in your videos it will really help beginners like me thank you 🙏
Great video bro - just what I need help with 👍🏽
Excellent tutorial on the mechanical dynamics of squatting 👍👍👍👍
Thank you! 🙏
very, very helpful
Thank you ❤
Thanks for saying this. It's what i've been saying for years.
I love this video
I will stick around for the TH-cam algorithm Eugene
Thank you!
Dude i would trust this guy with ma life
Great content man love ya
Special awesome points for the Plini shirt...
I don't know how I found you but I'm glad I have great content
Stretching out my quads every day takes so little time and it was a gamechanger, more than anything else for me.
It's 5.30 am in the morning, watching this video is more important than sleep .
Awesome 👏 👍thanks💪❤️
Here with no squat issues but sticking around for the amazing information
You and Herman Lee should do a video together..."Shredding while getting shredded" 🎸 💪🏻 or someone like that.😃
Super helpful! Squat ramp it is for the foreseeable and some videos to make sure I’m more upright. Bored of doing my back in with bent over squats and bent over deadlifts
Very informative!
🙏
Great video
you hit the nail on the head. I always wonder why I was able to front squat with heels elevated to complete ass to grass level opposed to flat on the floor. I might just have poor ankle mobility and flat feet. But my main issue is knock knees! Do you think Knock Knees is due to weak glutes? Can you make a video on this thanks!
Great guidance and analysis, thank you ET. If it helps to underline your conclusions, The Quadfather wears handmade shoes for his squats. The heels are raised and the entire sole and heels plate is wooden to provide maximum support for the entire foot.
i had been nocebo'd on flat shoe squatting til i found you a couple years ago, thats when quad gains exploded
Love you eugene!!
Yes!!
Many cases the problem is ankle and Achilles flexibility or mobility. Paused squats with toes elevated can really help this. A plate or board under the front half of foot works really well. A very intense stretch is achieved.
Love the suggestion. What are your thoughts on using a wider stance depending on femur length (longer femur -> wider stance) to stay upright?
Thanks for the content!
It's a great option just depends how wide it goes
Great advice as always. Something that also helped with my squats was specifically warming up the psoas and glutes by doing a set of leg raises and a set of glute ham raises. Makes a world of difference for me.
Did you have psoa pain? Did it fix it? I’ve had pain there for years from squatting.
@@crabbit. Not pain but tightness and lack of mobility. Try getting the blood pumping there before squats.
@@burgersteakwithcurry it feels more like something is pinching and they’re super sore and tight
@@crabbit. i'd consult a sports therapist, but it might help to stretch your glutes and hams too then. maybe there's some imbalance there that's making the psoas overwork. thats what a friend of mine did.
@@burgersteakwithcurry thanks for the advice
Very good 👍
Wow! You totally just blew my mind… again. I’ve been squatting at just 90° and doing ankle mobility exercises for the past two months in hopes to reduce my back pain after squatting. mostly because I thought that heel lifts were a form of cheating and I meant my ankle mobility was shit. Thank you
Glad it helped!
Damn I miss old bodyworld! What a vibe... that footage put a smile on my face
Yes!
I injured my ankle during a squatting exercise, from overstretching it, which has since hampered my ability to run long distances. This is largely due to the pain that arises from the upper portion of my ankle, presumably a result of tendon damage. Now, I've switched my workout routine to include hex bar deadlifts using elevated plates, a modification that not only accommodates my healing ankle but also prompts me to wonder why I hadn't incorporated this method from the outset.
Instant sub
Absolutely awesome video, thank you for incredibly informative content. As a person with a very long femur, thank you for saying it is ok to lean forward because every single video I find says it is not! And I can't physically not lean forward and actually perform the excercise to target quads.
Eugene explains in a way that I can understand.
🙏🙏
Last time I went to deep for myself on the squat my heels came of the ground and I fell over. Needless to say I put a plate under my foot after that.
Papa eugene at it again
Here for the algorithm buff Herman Lee!
20yrs and im just now learning this. FML. Time to hit it hard another 20yrs
This vid deserves 1m likes
ankle elevation would eventually improve ankle mobility ? that's counter intuitive to me, but i'll definitely give it a try, love the content!!
Has to do with loading. You'll drive your knees further over your toes, under load. Works much better if you do all the other stuff he mentioned as well. Maybe check out knees over toes guy as well.
squat mobility boy
Those Asics are very good shoes. Love the 727 tigers.
Eugene you are right man about the femur length and mechanical part of the movement .. im 6'2 ( long femur ) when i squat and i let my knee pass my toes and it feels so comfortable plus my quads are firing well.. what i learned always let how your body moves naturally and adjust accordingly .. too much adjustment F ups the mechanics and promotes injuries..
Just what I needed under this fu*king lockdown when I can only do bb squat. Yeahhhhh, buddy!!!!!
🙏🙏
Do you elevate your heels when you Squat?
maybe sometimes
Sure do
Tried it, still really didn't get on with it, tbf have given up back squatting up as a bad job, just not suited to me, always felt it more in the glutes and adductors anyways, get on with front squats great though, alongside the leg press, hack squat and lunges I don't think I'm missing out.
hey coach, please can you make one on overhead squats?
Yes i wear weightlifting shoes and back pain is gone.
I was planning on making a post about this on my Instagram on Tuesday 😂 way to beat me to it
Well I feel this video was made for me with my long legs and stumpy torso. I was feeling inadequate for needing to raise my heels to execute a decent squat.
Weightlifting shoes were a game changer for me, I'm 6ft with most of it in my legs
i don't know ahout u guys
but I dig those nerdy shit
any recommendations on squad "blocks" ? I would like to get some but not sure what to buy (Europe)
Eugene, I have pain and tightness in the psoa region when I hit depth. Would squat shoes help this? For reference, I squat low bar in chuck taylors and have longer femurs.
Do you have any advice on knee mobility/pain? I’m not sure if it’s my sciatic nerve, overuse, or lack of flexibility - but my knees feel sore all the time. Specifically my MCL
I still hate squats, but I do every time Ganbaru tells me to.. 😁
Fantastic video as always!
Yes! Thank you! 🙏
If I can remember 10% of what you say, I’ll sound sooo much smarter. Awesome content as always
Thank you! 🙏
Hi Eugene, i’ve been learning from you for a bit now. A problem I have is external tibial rotation on my right food and I notice the imbalance while squatting. Do you have any fixes for duck feet?
Always impressed by how in depth all your videos are constantly covering the most popular and important workouts. I especially love how you take in consideration of body composition for all body types and providing a universal understanding for different builds and body types. Thanks Eugene!
I was watching 3 of your previous videos in relation to lower body ie hams, quads and glutes. So i was wondering is it still effective if you incorporate them into one session?
I didn't know the whole time I had my upper body leaning abit too much forward, turns out my ankles lacked mobility. This is only true since I had abit too many injuries there and stopped me from playing sports during highschool
When my feet are in straight ahead position there's ankle lift during the bottom of the Squat.
But when I turn my feet close to Duck feet stance the Ankle Dorsiflexion is much better to the Point my feet are on fully on floor.
Eugene, any tips for VMO dominance in squat? My VMO takes over on nearly all exercises, even squat. I’ve got long femurs and tight hips and typically take a wide stance.
Can you share where you can get those nice looking squat wedges?
I don’t stay completely upright during squats and I don’t feel my lower back. Actually I overworked my knees by trying not to go forward with my knees since I just squat how it feels naturally I have 0 issues and make better progress than ever before your technique has to feel natural to you in order to work
hi eugene i have a question. I have short ankles and i can't do normal squats since my heels elevates from the ground when i do it but i can do sumo squat since i don't have to bend my ankle that much and here's my question should i stick with the sumo or should i use elevaters and do a normal one
Plzz make video for hamsthigh enjury
NZ crew checking in
🥝 gang
Thanks for another great vid.
頑張る (ganbaru) I see what you did there 👀
Adding to this, what squat shoes do you recommend?
Do you have any recommendations for a heel elevated platform or lifting shoes?
Can this be applied to help with ankle mobility on a movement such as a hack squat?
Do you have any recommendations for good lifting shoes?
I don't see this get mentioned a lot, but with heel elevation enabling more forward tracking of the knee, does this lead to increased compressive forces on the knee when squatting with heel elevation? As someone with knee issues, I've been wondering if I should ditch my lifting shoes or if they don't make enough of a difference to outweigh the benefits for my back.