Table of Contents:
The PAUSED SQUAT: Untamed Special
Video taken from the channel: Alan Thrall
How To Squat CORRECTLY In 5 Minutes (With 5 CrossFit Squat Variations)
Video taken from the channel: SixPackAbs.com
How to Squat Properly Form Fixes + Tips + Myths
Video taken from the channel: megsquats
The Hatfield Squat Variation For A MASSIVE Squat! Ft. Cory Schlesinger
Video taken from the channel: Mark Bell Super Training Gym
Tips for Preventing Knee Pain When Exercising
Video taken from the channel: Renown Health
Top 10 BEST SQUATS Variations
Video taken from the channel: Buff Dudes
The Most Effective Squat Challenge: 100 Rep Fitness Blender Squat Challenge
Video taken from the channel: FitnessBlender
The barbell hack squat is a combination squat and deadlift that works the hamstrings and butt. It is good to do if you can’t tolerate upper body weights. Place a barbell behind the heels on the floor.
Squat down with a straight back and grasp the barbell.However, there are benefits of utilising each squat variation, and learning how to squat in different ways will help with your training and all-round conditioning. What Muscles Do Squats Work? Squats are a compound exercise, meaning the exercise involves multiple joint movements, alongside recruiting large muscle groups.Stand up straight with your feet slightly wider than shoulder-width apart.
Squat down until your thighs are slightly higher than your knees. Propel yourself upward so your feet lift off the ground. Land with soft, bent knees, and settle back into the squat position.
Here, DiDio explains step by step how to do a proper squat: Stand with your feet hip-distance apart and your hands by your sides. Tightening your core and glutes, sit.One and a half squats— this is a simple, effective squat variation that can help you build up strength and tighten up your form. Do a normal squat (or any of the above versions). Go all the way to the bottom of your squat position and then begin to straighten your legs.
The Squat: Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance. Initiate the movement by sending the hips back. Bend knees.
How to Do Squats with Narrow Stance The starting position: stand straight with your feet together and with the toes slightly pointed out, hold your hands on your hips; Begin to slowly lower your body by bending the knees as if you want to sit on a chair. Continue down until your glutes.The Kang squat, also called the good morning squat, is a squat variation that combines the good morning exercise and a back squat. To do this, perform a.
This squat variation is essentially a safety-bar squat with your hands holding onto a barbell placed in front of you, or on specialized handles. Placing your hands on the rack is also an option. I recommend holding the bar instead or the rack.
In a traditional squat, you only lower the hips to about knee level—requiring less hip and ankle flexibility. If you don’t get the full range of motion, you won’t gain the full benefits of this squat variation. Practice without weight to gain more flexibility.
Bouncing at the Bottom.One of the key performance benefits of the common-or-garden squat is explosive power. To get more of that benefit, and quicker, add squat jumps to your routine.
Drop into a squat, then explode.How to Do Plié Squats The initial position: stand with your legs wide and your toes pointed outward slightly. Hold your hands on your hips; Bend your.
The squat is considered one of the ultimate exercises for a lot of good reasons and in this video, the QUAD QUEEN Ashley Castleberry shows you 15 MUST DO Squat Variation Lower Body Exercises.You’ll need greater dorsiflexion to achieve deep, upright squats when you’re 6′ 5″ with long femurs. In such a case, chances are the squat variation you choose can be quintessential for your progress.
If back squats just plain don’t work, no one’s holding a gun to your head. Make front squats your go-to squat pattern and enjoy all of the benefits.Variations: Barbell squat press, one leg, and overhead barbell squats Alternative: None The barbell squat, also known as the barbell back squat, is a leg exercise that engages important muscle groups in the lower body, including the hamstrings, glutes, and quadriceps.
List of related literature:
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| from NSCA’s Guide to Program Design |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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| from Physiology of Sport and Exercise |
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| from Stability, Sport, and Performance Movement: Great Technique Without Injury |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
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| from Implant Dentistry E-Book |
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| from Escape Your Shape: How to Work Out Smarter, Not Harder |
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| from Science and Practice of Strength Training |
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| from Kettlebells For Dummies |
228 comments
So Alan, I just wanna know, when the video:
how to: shit in the woods. Is coming?
Been waiting that for awhile! Been shitting in the woods with very bad form, and i am thinking i am losing my shitting-gainzzzz bro!
Keep up the good work!
I’ve seen this performed at my gym. Thought about trying it but to me it looks fairly high risk. It looks like a balancing act. And why not just grab the handles on the front of the bar?
Hope you all enjoy this video! If you want to scrub to a specific part in the video here are my timestamps:
0:24 equipment 2:26 setup 2:29 high bar vs low bar 4:02 grip width / hand placement 4:37 foot width / angle 5:23 elbow positioning 5:40 execution 5:46 breathing / bracing 6:49 walkout 7:10 forward knee travel in the squat 8:18 controlling the descent 8:39 foot rooting and control
If you think jump squats are evil, wait till you try SLOW jump squats!
Holy heck finally someone not referring me to “their program” “their book” or “their website” before the actual video starts
Her voice is to monotone and boring. I’m sure it’s useful information but I’m about to fall asleep
what about sissy squats? They actually make a blast to your quads.
wrong execution. he should look forward or up rather than down
Will it reduce the thigh and butt muscle or increase it. Can anyone confirm
Hello! So grateful for this channel. I made my first fitness video where I talk about Running Tips for Beginners, My Fitness Journey, and the Science of Energy Production if anyone is interested in that:) I am a junior in college studying pre-veterinary science. Have a good day and happy quarantine!
still waiting for a squat rack; but i have a weight bench; bar(s) & weights; so i’d say hack squats i’m gonna give them a go tomorow just found out about them right now
motionless at the bottom, no bounce at the way up. deep every single time.
Hahahahaha who squats like that? Idk if I’m stressed or what but the bad squat is so funny I can’t stop laughing ��
Many thanks for the video. I found it not only informative, but also easy to understand and most importantly very responsible. A ‘one size fits’ all generally doesn’t apply (everyone is different as you have mentioned) but focusing on core aspects of the movements mean giving everyone the necessary guidance in starting with squats. I’m a beginner and am looking forward to putting this to good use.
Great video. Love your channel. Keep up the excellent work!!! Wonderful upload! Keep it up! +thumb up3! +new fan!
FWIW, the pause squat helped me a lot when I was a novice because it fixed up my form.
Am just wandering, how come man see you and he doesn’t fall in love with you!!!
Esta genial, la terapia es lo mas importante para controlar los dolores
what can I do if I have poor mobility in my lower body?
I know I have to go low, it’s not about my knees I just have stif hips etc
Alan, when I hold my breathe during my squat, I get almost light headed and I get really drained, any tips?
He makes them look so easy!!!!! Like a knife cutting through butter! I just gotta practice my form and I’ll be there soon enough!
Wow I needed this challenge. Got my heart rate going and body burning. I’m 38 and plan to keep in shape!
I came here because I was getting laughed at at planet fitness lol
This is my favourite squats challenge. VERY difficult to finish through without pausing (wouldn’t recommend it) but very endurance heavy. Don’t feel like you have to finish the whole video in one session. 10/10 Variations are fun.
i miss the landmine squat….learned it from the buff dudes theirselves
Yesterday I did some squats and lunges. I don’t know why but I feel pain thigh so much. Please help me how I can cure the pain in thigh
Basically I my aim is for running 1600 meters in 7 minutes I just tried to work on my core and I did some squats and lunges plank and push ups. I badly feel pain in thigh while I walk on flat surface or on stairs please help me…..
Be careful when doing the overhead squat. You were rotating your shoulders outwards, they should be internally rotated
I’m doin’ this since locked down. And I’m seeing changes! Thankyouuuu.
Im on my 3 weeks now. ��
Edit: I just finished the one month challenge!
Its not a shocking result but It works for me! Make your booty firmer. I’m still doing it. Its all about consistency.:) and i lose weight too! Good luck! ��
Im getting more gains from this squat challenge than normal squat with a bar. Pretty good shit
Overhead squat are the best imo!
I perform it with a plate instead of barbell.
Like the 2 squats that came off the ground. I lack a squat rack and those are useful.
4:32 one day god damn it i will be able to perform that one.
I swear.
With the help of this remedy you can get rid from knee pain
https://cena95.blogspot.com/2019/03/decreasing-knee-pain.html
What can you say about the pause rep squat of The RESPECT THE DEPTH?
I just did a 150 mini squat challenge video on my YouTube, if you do it 10 times you burn 300 cal
Low bar engages more muscle allowing you to lift heavier than any other squats and get more buff. As a secondary exercise definitely overhead squat.. Range of motion, balance, body control and core strength
This workout is amazing! I felt the burn!! I’m going to do this everyday!
G’day Alan, wow, have ‘just’ discovered your channel / vids, awesome stuff and really entertaining.. great voice-over reinforced learning tips also. Thanks alot mate from Australia. Cheers!
i recently had a hip pain during football. it 80% healed so would these type of excersizes put alot of tension on my hip?
Does the exercise on the step stool will make your calves bigger? Because I tried those and my calves got bigger ��
My knee pain has been helped by wearing a CBD infused knee compression sleeve by hemp symmetry and it works great!
I really appreciate that you guys list the exercises in the description. Very helpful.
2020 who is here��
I hope this will help me get rid of that big tommy ��
We people use traditional toilet instead of sitting toilet,
So squat is not counted as exercise in asian countries like nepal,india.
Brandon, you are the Thor/god of workout <3
Just watching the videos of this channel gives me so much encouragement.
I’ll ask my trainer to include Pistol squats in my routine and if ever I plan to workout on my own, box squats are so much safer and will give me confidence to squat without the fear of falling or losing balance.
Been doing pin squats. Helped with my high and low back squats.
I started yesterday may 12/2020. I do every repetition twice. total of 200 squats. I will do this every day for 30 days.i will give feedback on 12 June. I need to see if my dimples on my thighs will be removed. Thanks for the video.
Your low bar form is a little bit whack but you seem not to use that one that much. You have the idea though…��
might seem to be easy but it’s no nor it’s hard,speaking of experience
0:53 bending forward? No! Hinging back…. goodness that would be a dangerous bar path and probably a cue you should never reference again
Thanks so much for this. I just started with machines about 6 months ago and I know I need to graduate to weights soon, but it’s so intimidating! This helps a lot, but I really have a feeling you’d still want a coach to verify your form at least once.
Why would one want to eliminate the stretch reflex? Isn’t that encouraged for weightlifting?
March 2020: IT WORKS!
Day 1: Almost died, but completed it.
Day 2: 5 km running + this. I had a better form today, did everything in the same time with her. I even did the jumping squats in sets of 5:D. Yestarday i did them in sets of only 2:D. I’m a bit sore from yestarday, but feeling ok. Pretty sure tomorow i won’t be able to walk.
Day 3: I could do all of the 10 jump squats in a row. Today it felt like i did a medium effort, and it’s just day 3. Pretty sure i’ll add some weight soon, maybe the second week. I also did a 6,5 km walk, and no dinner today.
Day 4: I’m really sore and my legs are killing me. I did everything, but jumping squats only 5 in a row. Also, i did a 7 km walk.
Day 5: Better than yesterday, but still hard. I feel some pain in my legs. I did everything but i added more pause time than here. Meh, i’m going to improve soon, i’m pretty sure. No improvement in my legs ofcourse, to soon. Today i had a pizza (no meat), so i think i was a bit tired becouse of all the fat… Tomorow i’m going back to veggies and fruits <3.
Day 6: pause
Day 7: pause
Day 8: I did the entire exercise, but it waaaaaas haaaaard! I felt like i just started. So many pause days are awful! Going to take one single free day (friday), and that’s all.
Day 9: Feeling better, had a great form and did everything in the same time like she. Keeping the died, mostly plants, and coffee scrub for my legs.
Day 10, 11, 12 did everything and starting to see some results.
Day 13, 14 pause
Day 15 My legs are getting toned, the cellulite isn’t that obvious, my skin is so smooth from the coffee scrub. I really like the progress. I am going to keep doing it.
is there risk of passing out doing this and how much of a risk?
I’m a powerlifter who trains heavy back squats with a barbell and weight plates. I think I have a Overuse injury like runners/jumpers knee because I have a lot of pain in the front of my knee cap when I barely bend my knee (near the top of the squat, almost standing). What can I do and can u confirm if this is an overuse injury?
3:33 I admit that I need to work on my form. I did squats yesterday afternoon and I’m still in pain. Will do this one tomorrow because I need to learn how to better my form
i feel pain in my left knee when i twist it or bend it for a long time what kind of therapy will be best for it can you help it
I have sooo much of pain in my ties.first time i did this please help
i do not recommend anyone doing overhead squats not really sure why they would include them here, they’re mostly for olympic weightlifters and should most certainly not be done in a high rep range.
great video. how about pause squat (high out low bar)? does that count?
I’ll keep updating my 100 squat challenge
(So far my waist is 39.50 inches)
I weigh 160
Day 1: IM DEAD AND MY HEAD HURTS. (But I’m sensitive to pressure) but DID 100 SQUATS✅
Day 2: MY LEGS ARE SORE. ARE YALL TRYING TO KILL ME���� (i can’t walk) but guess who did another ��✅
BUT DAMN THAT HURT.
Day 3: my legs hurt so bad that I can’t sit down…so today I’m taking a break and working on my chin and flab on my arms
(Please take a day off)
Day 4: I’ve gotten less sore so I think that tmrw I’ll continue working hard
Day 5: I haven’t done it
Day 6: u know what I’ll do it…….I didn’t do it
Day 7: I have found an alternative and I’m gonna do little by little…I couldn’t do it and I failed…BUT I am still working out on other body parts and I will update in May and we’ll see what happens
This video is only for those who use Western toilet.
Because Indian toilet has been provided with Squatting exercise naturally.
I can’t stand position of Alans when he’s squating. But that’s only me, seems it works for him.
hi. stumbled across ur tutorial and found it helpful. but I noticed it does not have any captions for the video. I’m sure that those who are hard or hearing or deaf would benefit from this video as well so I’m not sure how captions work on ur end, but just a thought for future videos.
I stumbled on this looking for squats in general with and without weight, started doing them a couple weeks ago. Wondering about breathing so you are saying breath in on the way down and out on the way up? I was confused with a video I saw on basic Hindu squats that said breath out on the way down and in on the way up-that’s with no weight. What do you suggest? Also why is the smith machine at pf slanted? Thanks! Great video
I squat balls deep like Candito and it leads to my pause at the bottom completely disengaging my muscles. I am very comfortable with a loaded bar on my back in the hole position… but does this negate the whole purpose of a pause squat? Please let me know bros:)
This keeps me motivated during the lockdown in Spain. This is the 5th day in a row I do this exercise. We are not allowed to go outside, so I started something I wanted to do a long time ago: work on my body. I follow a fitness class every morning via FB and do these squats in the evening. Maybe I will put a before and after on my Insta. I have no idea when we are allowed to go outside again, but I can’t wait!
Stay safe and healthy everyone ♡
Many thanks for the video!:)
Maybe one tip: You can additionally vary all (or almost all) these exercises by using the “sumo”-method of them. Which means you have to spread your legs wider!:)
By the way, what about the “good mornings”-exercise? 😉 I’m sure you know it, too!:) But you’re arguably right, it’s certainly an interesting exercise, too, but arguably not the best one. So indeed not in the top 10 here.:) But always interesting and good for variation, though.:)
Are you going to be making an overview of the theory of assistance/variations in general video?
What about the goblin squat? It’s like the goblet squat, but you need to keep laughing with a high pitch voice.
Cute video. I have a serious question though Alan. Where does pumpkin pie fit into an eating regimen? Pre or post work out?
You have definitely mastered squat form. Beautiful thing to watch
Got halfway through and I got dizzy and my legs already hurt. If this ain’t a wakeup call…..:l
The box squat is wrong, the right way to do it is what you said one shouldn’t do. You have sit down, unload the muscles, and then explode back up. The box squat is not a regular squat with a box, it is a different exercise.
My boyfriend keeps telling me “why don’t you keep a more narrow feet placement? You should have a narrow stance!” first of all, I prefer wider stance, makes me feel more stable. Second, gonna show him this video to make him understand it’s okay to do so ��
Alan, you fucking rock, man. I’m so appreciative of your content. Love the Barbell Medicine boys, too. My gym activity is so much more effective and efficient b/c of you guys. Keep doing what you’re doing.
Kudos for the Video! Apologies for chiming in, I would love your opinion. Have you heard about Dinanlinson Rocky Position Approach (Have a quick look on google cant remember the place now)? It is an awesome exclusive guide for learning how to fix chronic knee pain without the hard work. Ive heard some unbelievable things about it and my buddy at last got excellent success with it.
Completely unrelated but I love the colour on your hair, what do you use?
This is one of the best workouts ever, I did this wirkout and video part 2. Amazing quick results!
Ive been doing this squat a month and its really amazing.keep on going guys dont give up,you well be amaze!!!wowww!!!��
Ever heard of ‘the mantaray’? It was developed specifically to correct bad squatting form. It is high bar. Also, ever wondered why all the successful big guys like arnold, franco, lou, even fred Hatfield squatted with elevated heels? It actually creates a fuller extension, large range of motion. Also, they didn’t use locked thumb. Locked thumb naturally pulls down, you work against yourself. Good luck
i was really surprised the sumo squat didnt make it into this list
Interesting info. I didn’t even know about the squat with the funny name.
https://www.amazon.com/Bulletproof-Your-Knee-Optimizing-Function/dp/1457544687/ref=sr_1_1?ie=UTF8&qid=1548793710&sr=8-1&keywords=bulletproof+knee
Looking forward to a Pin Squat video still. I understand why you like them more than paused squats, but I feel like I can’t tell if I’m lifting too much or if my pins are too low/high.
Great video! Informative and to the point. Thanks very much.
This is too much it’s a work out within itself lol got a dvd too?, just walk 10 minutes to warm up then jog away! In the end stretch your calves, Hams and quads.
I’d just do that exercise in Bulletproof Your Knee does make your knee bulletproof
Did this exercise about 4 times a week from August to November last year and I got a lot of compliments on how slim my legs have gotten. I should have measured how many inches I lost, but then if other people notice it then I must have lost a lot. Started doing them again this week.
What!? so, all this time I have not been doing squats? I have the barbell on the ground and I lift it in squat position and descend as a squat as wellbut it wasn’t mentioned. So, am I doing a different version of the deadlift I’m confused…
I have been doing this for 2 months since quarantine. I must say that this is THE most effective squats. You can see result in a month or 2. This is my go to squats.
downvoted because the explanation of highbar lowbar is really hard to understand
Hey Alan, I’m trying to teach my friend the back squat but he doesn’t have the shoulder mobility to get the bar in the correct low bar position. What should I do? He has tried to stretch daily to increase his shoulder mobility but it is not working. Thanks
Homeopathy remedies are best in controlling joint pain with no issues of side effects the symptoms are relieved by resolving the core issues.
Know more: https://www.livehomeo.com/treatments/homeopathy-treatment-for-joint-pains/
Treat every rep like it’s your max so you don’t get bad habits signed a dumbass who once slightly hurt himself by not unracking unevenly while warming up with like 30% of my max.
He missed the #1 best squat excersize, bulgarian split squat
Hi. What about squats on the smith machine? My public gym have no squats racks.:(
If for a normal Squat set of 5 i am using 85% of 1RM,
what percentage would be good to use for a paused squat, for sets of 5??
Appreciate Video clip! Apologies for butting in, I am interested in your initial thoughts. Have you researched Dinanlinson Rocky Position Approach (erm, check it on google should be there)? It is a smashing one off guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some interesting things about it and my best friend Jordan got amazing results with it.
Kudos for the Video! Apologies for chiming in, I would love your opinion. Have you heard about Dinanlinson Rocky Position Approach (Have a quick look on google cant remember the place now)? It is an awesome exclusive guide for learning how to fix chronic knee pain without the hard work. Ive heard some unbelievable things about it and my buddy at last got excellent success with it.
This is just superb, been searching for “pain below knee cap” for a while now, and I think this has helped. Have you heard people talk about Jeneah Lansaiah Framework (do a search on google )? Ive heard some extraordinary things about it and my cousin got excellent results with it.
unfortunately there’s only one squat depth for me and that’s way above parallel. and there isn’t shit i can do about it. structure of my hip sockets and ankles. so i always look like one of those guys trying to impress everyone with heavy ass weights and poor depth, but the only reason i use those heavy weights is to compensate for the fact that i just cannot go low. it sucks im so jealous of anyone who can squat low, i can’t even deadlift, block/rack pulls only. i have to put a bandaid on pretty much every lower body exercise. but i still love this shit
Thanks Meg. Excellent instruction. I’m a rank beginner, old, very tall, and with tight hips. And today was the first time I got below 90 degrees with reasonable form. Awesome!
Comment on this video at http://sixpackabs.com/how-to-squat-correctly-in-5-minutes-with-5-crossfit-squat-variations/
How sure are you that you’ve been squatting properly? I’m not talking about just at the gym with weight, but even with your bodyweight. Ricky Redus here today to break down the basics and get you squatting correctly in 5 minutes. Let’s get going!
If you want to see videos in advance, we will be releasing them 1 day BEFORE we have it on the channel on the SixPackAbs.com website. So if you liked this video, make sure to bookmark SixPackAbs.com to ensure you get the new videos first.
We’ve permanently closed comments on YouTube, so please don’t leave a comment on this video. Leave us a FACEBOOK comment on SixPackAbs.com though, and our trainers will be glad to help you out with any questions that you have. We have a great troll-free community there, and we’d love to have you as a part of it.
Train Smart,
-Ricky
Try these six home made natural remedies for bone and joint pain and get rid of knee pain for ever………..
https://cena95.blogspot.com/2019/02/feel-good-knees.html
I’m a fat girl and have only ever done bench presses with a barbell in the gym. Thanks for the virus we are all working out from home now, and I now own my own barbell and I’m excited to get to work. This video is SOOOOO HELPFUL
If doing a 4 day work load where would you put upper body days? Just mix it in?
What about taking your shoes off when you squat? Is that okay?
thanks but how many does one do each exercise and when do you do them and how often? thanks
Hey this is really helpful. I started working out probably 2 years ago after about a decade of getting fat. Then last year I injured my shoulder at work and I have a hard time reaching back for the normal high bar squat.
Thanks a lot ma’am gonna try it and about that band where can i get it?? Thanks a lot again
Probably the hardest people to get to lift and train these lower body exercises properly are men more than women. Alot of us men struggle so much with our balance and flexibility in doing these exercises properly plus too many men are focused much more on lifting heavy weight more than proper form and this often results in injuries in the lower back and the knees. I know some personal trainers that prefer training women more than men because of the men being too concerned about lifting heavy more so than lifting properly, especially in these lower body exercises like squatting which is a very dangerous exercise if you do very heavy with terrible form. Being a personal trainer isn’t an easy job because if they get stubborn people that don’t listen to their instructions and therefore get hurt because of their stubbornness these personal trainers have to worry about not just their trainees getting hurt but their trainees filing lawsuits against them as well.
Wait I thought you were Detroit lions fullback Cory Schlesinger
i like doing the goblet squat but its difficult to hold the dumbell when it gets heavy
cool vid, just not a fan of talking about equipment before form and stuff. equipment doesn’t really fix anything and it can mask problems in your technique.
any advice for people who’ve played sports and now are having knee pain? is this safe?
Great content but it sounds like this fuckin guy was calling it a “Hackfield.” Kinda hurts the validity. Cmon now
I am currently dead, you are not invited to my funeral… 0:00 was the best part.
I don’t get what all the fuss is about. This isn’t THAT hard. The hardest thing about it is honestly the cardio. Combining cardio with muscle toning makes me sweat like a beast and feel like I’m gonna pass out. I’m just not equipped for it. But, the other squats, like the dip squats, plie squats, side step, etc. were not bad.
1 y later….. You are soooooooooooo hoooooooooooot ❤️❤️❤️❤️��������
Love that your head isn’t up in the air. A lot of the perfect squat form videos crank that neck and bend the spine. This is a much better example of how not to end up at the chiropractor and with life long back problems.
Great video, swapped out my running shoes for flat soles and noticed a difference with balance during heavy squats
I don’t get the breathing thing. Are you supposed to breathe in and hold while pushing your stomach out, or pushing your stomach in and bracing your abs?
I do like to utilize 6 or 8 second pauses, but I almost exclusively do them as singles or doubles because it quickly becomes a breathing limitation rather than a strength limitation.
This young lady has excellent form and her physique shows it…. A well made video…… Thank you
I’m in love with this girl! She is ho and smart at the same time.
The foot rooting tip is something I’ve never heard and it’s also the best tip I’ve ever heard. Thank you so much!
One of the major thing that nobody ever mentions when squatting, is also the biggest mistake for many people.
Lack of glute activation. Most sedentary people have lost touch with their glutes, and don’t activate them.
That turns the Squat into a really quadricep dominant exercise, and like me and so many others, eventually you will plateau in weight lifted, for no reason apparent to you. And the reason is…You’re not using your glutes to push the weight. For information…The Glutes happen to be the most powerful and biggest muscle in the human body…The quads are nothing in comparison. If you learn to activate your glutes in your squat (activating your hips really), then all of the sudden you can squat nearly double the weight no problem. What you need to do is do more of a hip extension during the squat instead of lifting only with your quads. To do so, my suggestion is to learn to isolate the glutes and build a feel for what a hip extension feels like. Do something like glute bridges. Over and over again.
My spotter has trouble feeding me beer during the 2 second pause. Is 5 ok?
lol just got a bowflex commercial before the video. Nice try bowflex
Bless you, Alan Thrall. You’ve made videos for literally everything. <3
I love Hacksquats and Frontsquats. They’re the bestest in mai book.
What about head position Meg for low bar vs high bar? It’s hard to tell from this video if your eyes are looking straight or looking at the floor?
Meg made a great point about how you will be squatting depending on if you go with a high bar or low bar? Strength coach Mark Rippetoe in his videos failed to mention that whereas Meg provides clarity on that.
I have knee pain but after watching you special you…dam knew gone ��
Love u baby ❤️�� u looks too good
i have a metal plate in my right leg that goes down to just above my ankle that limits me to get right down into the squat position. Any suggestions to help me with this problem?
I’m gonna deload the body… to do high volume work?! LOL what
Hello guy! This is my first day doing this! I’ll let you guys know if my body improved!!
Just an idea, invest in a pop filter for your mic. They are only around $20 cad and it will stop air from going in your microphone. Great video.
Gotta try the Zercher squats tomorrow! I like that the exercise also recruits the back and partly the biceps, so it’s pretty much a full body movement just like deadlifts. Thanks Buff Dudes!
Hey man, saw your feedback in instagram from Mark bell or some shit who 1st mixed you with Omar Yisuf and then said you look incredibly homeless…
I wanted to know can you look homeless in different stages? Slightly homeless, medium homeless and incredibly homeless? How do these homelessnesses differ? Can you explain plz
The order of squats matter? Can I start with other type etc?
I really love this series, you guys are giving us all the exersizes out there
Is holding breath bad? As far as i know, it cause headache + more complications.
Been doing this for 7 years now…. smh…i guess it doesn’t work if you only do it once a year!!!
Thank you for this video! I got many useful tips that I will try next time I’m doing squat. You sound like you know your shit. Forward knee travel is one thing that I’m pretty sure many Youtube “trainers” would say is wrong, but it’s impossible to do high-bar squats if your knees aren’t allowed to travel in front of your toes. BTW I suppose all these instructions apply when you’re doing full squat?
Please do cool-down exercise after these Squat challenge otherwise you would not be able to use stairs for the next couple of days.
Does anyone have a view about a squat that targets the inner thighs or an exercise that can build. I’ve been squatting for three weeks and my legs have really blown up in thickness at the sides but not front or back…getting on a bit in age so careful in my form.
https://youtu.be/Vgo-5E7_xuQ
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Please forward it to your friends and family, it may help them in one or other way….
Who else has to watch this because your PE teacher made you watch this due to the Coronavirus?
My favourite squat challenge ever. Really effective squat going ass to grass!!!��������❤
Just tried the hack squads for the first time. I work out at home and don’t have a rack. Also, this feels better for my lower back than many other variations. Great exercise.
Why does everyone have to modify movements…it’s never ending. I love how all these top power lifters end up modifying all these exercise that could easily be done on machines for hahah and then they make fun of machines.
I use high bar on my heaviest squats solely because I balance better with it and have an easier time avoiding low back injury. That said, I usually practice low bar more often to improve balance, increase muscle engagement and gain experience in the lowest possible squat position as well as confidence sitting back.
For advice, I know alot of people are anti-box when starting out. I suggest using a box just below your lowest position (I use a 12 inch box). On your first squat each set go all the way down to the box just to expand your range of motion and to feel safe going through your full range of motion. For the rest of the set you know your box is there, but you don’t use it.
I’m just starting out and don’t even have weight plates yet, just the bar, and I finally feel like I did a squat right for the first time! THANK YOU!!!!
I have pain in my knees about 4month plz tell me another exercise
Short, informative, and sweet I really appreciate this type of content. Thank you for sharing!
Not the bar over your midfoot but the center of your mass (you+bar) over your midfoot. Slight difference but still.
I pause rep just about every exercise. bench squat overhead press. I can do more reps and weight with a slow downward and a pause to a explosive push? especially with dumbbells and chest. bad form you say. seems to me with heavy weight I feel more confident being in slow controlled movement so pausr reps are my thing?
2:30
Good grief, why isn’t this the first thing people say in every squat/deadlift basics video.
(EDIT: https://youtu.be/bs_Ej32IYgo?t=7m38s Well I guess it’s in yours.)
Maybe I’m just not very observant but after watching what seems like dozens of hours of videos, and injuring my back last month, I have NEVER heard someone say “Hold Your Breath Through The Entire Lift” before now.
Just a tip muscles don’t turn on or off. They are already activated
But the stretch reflex stays up to 6 sec especially the more experienced u are, its actually the bounce effect thats get rid of
Helpful video. I would have thought that some beginners might benefit from paused squats though?.. since they can help a lot to ingrain the right technique.
Thank you for all motivating comments. I’m dead now but will try again hopefully..
A low bar placement will generally require a wider grip (unless your shoulders are unusually flexible). However, if you grip the bar too wide, you’ll have less control.
Overhead is a more advanced exercise? No wonders I have troubles with it. Why the heck they make me do those in the gym when I just started?
The only squat that takes out the stretch reflex completely is the box squat. There is still a stretch reflex with the pause squat
Your plates are facing the wrong way! ��
First in rest out….
When do you choose to use a belt on these variations? The bridge has all variations as beltless
As usual, very informative and helpful video! I know you’re channel is predominantly male-oriented, but please consider including more info for women too. Thanks:)
I didn’t hear a word you said. I got lost in your big blue eyes. But yeah…good info. Cannot perform overhead squat to save my life. Sigh.
I was bored midnight so i thought let me do some exercises.. till the jump squat i skipped it bc my mom would wake up and beat my damn ass
Alan your production value to cost is amazing. This is what makes your channel the best.
Just bought the essentials: knee wraps, the belt, your socks, a hat, and a shirt �� dammit
Hack squat is one of the best and classic exercise to kill those quads. I prefer it rather than front squat.
I survived. And to top
It off I did 25 reps for each variation of squat ��
EVERYONE ON THE INTERNET IS A TEACHER OF HOW TO SQUAT PROPERLY…..AND THEN SUDDENLY YOU SEE A $130 SHOE BEING SOLD TO YOU..MARKETING SOMEONES PRODUCT TO TEACH US HOW TO SQUAT PROPERLY…..THUMBS DOWN
If you ever feel like you’re still not at the right weight while you’re doing exercise for a month!
maybe this one can help you!
https://payhip.com/b/z4nG
I was sitting on my heals with 95lbs on my back just chilling for 30sec and I looked around and realized how unusual that looks.
Buff Dudes! I would like to thank you for responding to my question about doing squats for old farts who suffer paratrooper knees. In experimenting I spoke to a physical therapist who gave me some ideas to go on to work out the legs without causing more damage to my knee joints. That was a year ago and now I can feel the burn without the pain. At 60 + years, I may never be a Buff Dude, but I will keep trying.
Ok so I am having a hard time finding my form!! Thank you for the video!
One time I paused for too long on a pause squat, lets just say instant FAIL.
Why lower your head so much? You’re going beyond neutral spine.
This is some real effort posting, much more creative than alot of fitness presenters.
I love these squats so much! Especially the last set makes me laugh so hard. ���� Thanks for these amazing videos!
Alan what are your recommended sets and reps for pause squats? Thanks
congrats….i’m not able to walk anymore…achieved my goal.
Are sit squats any good? I do them and I can lift more that way which I think is because it is a little less deepth, or my form is shit which probably is the case:/
IM DEAD NOT BECAUSE OF THE CORONAVIRUS BUT THE SQUATS AT THE QUARANTINE THANKS
Hey Allen,
Since i have not been coached, i never sure about my squat depth and i started to do pause squats to be sure about depth. Now i can not do normal squats:D
thats nice to see you real without that buff voice of shit! thank you for your efforts and authenticity this time ;à
Hi I’m a 53yr old female weighing in at 154 lbs. I’ve been doing these squats for approx 3 months now and let me tell you my bootee is actually starting to look upwards instead of the looking at the floor. Thank you for such an easy and practicable workout. This is actually my 4th workout from you guys. Thanks Kelly
Any good supplements for OHP besides push press and seated OHP?
I’ll add the skater squat:)) and Bulgarian split squat, to make split squats more challenging
What about the single hand overhead balance ball Smith Machine Squat with alternating toe raise?!
taking up a 4 week quarantine challenge with fitness blender squats and low impact workouts daily.
Hi Alan, I’m 35, have been lifting since I was 21, but some injuries during my late 20s have left me weak and I’m basically starting over. What program would you recommend for someone like me who’s trying to get strong again? Love your videos btw, thanks!
Not gonna lie, Alan looks pretty good with his hair slicked back and beard cleaned up lol
Just tried paused squats this morning, brilliant to work on form, as I usually have my eye closed at the bottom cause I focused on getting back up. With less weight (relative) I have that 2 seconds to have a peek in the mirror to see how low I am and get the right feel for my depth. Thanks Alan, keep up the great videos.
Have you ever tried Bangs shoes? They’re very supportive, flat, sturdy. I love wearing them for back and leg days.
One day and I’m fucking soar going to keep going tho will post update
Hey @AlanThrall, Thanks for all the vids! I too have become frustrated with 5-3-1 and am interested in switching to a RPE based program. How do you fit in upper body work with the 4 day sched? I looked at the Bridge and it’s a three day program. Do you just alternate bench press, pressing variation, bench variation, press? Do you follow the same reps and RPE scheme as listed in the Bridge? Thanks!
Have you noticed that men who put up squat videos, it is really about the squats… not getting attention and having to put up pics of your butt to get likes. Shakes head.
Alan, sounds like you train while listening to Tool a lot. I think they are one of the most epic bands to lift weights to, what are your thoughts?
Alan, would you recommend paused squats with or without a belt, if you do your competition squats with a belt.
Off topic but…did you trim your beard or is it a trick of the camera?
I play basketball and I can barely run because my knee hurts so bad
Nice work. In your demonstrations you performed them both with and without a belt. Do you have a preference on doing this variation with or without a belt? I’ve always used a belt for my work sets, but to this point I haven’t added any squat variations to my training. Thanks.
I lift at home, otherwise I would have a constant boner looking at women like this during my workouts.
Very informative! Thanks for the video keep up the good work!
If you like to an squat challenge, you can do that in https://apps.apple.com/app/apple-store/id1466457609?pt=118123872&ct=rz_youtube&mt=8. There is a leaderboard for who can do more squats in 5 minutes:-)
Great tutorial!
I invite you all to check out and subscribe to my channel https://www.youtube.com/watch?v=2XLroJddiDY
I swear my body literally does not do this. I just cannot. Any squatting and I just fall back �� my boyfriend is a PT and he’s spent so long trying to get me to squat properly but I just wobble around hahaha
Excellent tip here! I recently started paused squatting. If you relax and catch your breath at the bottom ATG position, then bounce a little to get the weight started, you are negating the purpose of the pause.
Love your channel Alan. Quality of the content is unbelievably high!
How can someone train only 4 days a week, perform squats and deadlifts (separately) and still perform bench press and OHL?
I’m asking this cuz I usually train for 6 days a week and still can’t perform any of the main movements more than once a week (actually I may be able to do that with one of them). Let’s say I start with bench on monday, then deadlift on tuesday, OHL on wednesday, arms on thursday, squats on fryday, bench again on saturday. Then I will start the next training week with deadlifts and so on.
Question, when im high bar squating, i dont even have to go down, when i put bar on my back,lower back starts hurting.Low bar is ok and i can deadlift normaly without pain. Any info what is it?
why do Olympic lifters squatting exhale on the way up in the form of grunting or shouting? is exhaling maybe in the second half of the ascent okay? thanks:)
Isn’t a split squat done with one’s back leg elevated, resting lightly on a bench or box? I see a basic barbell lunge..
Came for the thumbnail. Stayed for the knowledge. You’re a bloody legend Alan, keep it up.
Knowing Alan listens to Tool while training makes a man happy
Hey meg, what’s your opinion on squatting without shoes? Reason is just I prefer not to wear shoes in my house thanks!
Thanks for the tutorial Meg. One minor thing to add for absolute beginners is the the bar height compared to shoulders. My very first go at a barbell squat I had the bar height a bit above my shoulders and had to push up on my toes a bit to get the bar up which when I was doing a 10 rep max set getting the bar up to bar holder on one side I didn’t have enough strength to do luckily for me a fellow gym rat mate saw me unable to get the bar up and came to my aid. This is a tip I’ve not seen mentioned and think it would be of benefit those whom are about to attempt a barbell squat for the first time.
Can you get stronger without putting on weight? I’ve been on a strength program for about 2 months now and can’t seem to increase any of my lifts, do I have to go into a calorie surplus? I’ve been stuck on a 120kg squat and 160kg deadlift for about a year now:(
Alan, so you recommend giving pause Squats their own day during the week? I’ve always done them as assistance / back off work after main worksets, but of course by then I’m pretty toasted and I have to decrease the weight substantially.
I don’t believe you that anyone says they squat more while pausing.. I’d slap a person for such things