Fitness Tips with Chrissy Zmijewski: The Barbell Squat

[ZxPeachez]

Why do girls slways think its ok to bend your back so much when doing squats, that was almost crossing the line of DEFINITELY not a squat.. No way you should bend over that much..

[DaPs166]

Love your body, so sexy!!

[elnocho3]

She can squat on me anyday

[FlinkDu]

All you bozos who say nice vid but you do it wrong...where's your vid? That's a legit squat...so take your weak gym rat advice to golds gym.

[ChrisZFit]

@FlinkDu thanks! I admit that I could have gone a bit lower, but you are right. It is still a legit squat! I appreciate your support

[FlinkDu]

@ChrisZFit No problem. I'm NSCA certified and have been a strength coach for years. More than most of your nay sayers can claim.

[ChrisZFit]

@FlinkDu :)

[wpsmith62]

my god sweeetie thats one hell of a physique you have there, good effort

[ChrisZFit]

@wpsmith62 Thanks so much!

[omak112]

Awesome! Thanks a lot...I knew i was doing something wrong and this totally hit the nail on the head!

[ChrisZFit]

@omak112 Happy to help! Let me know how it goes!

[omak112]

@ChrisZFit Just to update you...I've increased my weight by about 15lbs (increase of 5 pounds every gym session) since last week. So I would say its gone perfectly! Again thank you!

[ChrisZFit]

@omak112 Awesome! Congrats

[tayaRock]

I'm a girl and I love to squat

thanks ChrisZ for sharing your knowledge

and you look amazing and I have learnt a lot from you

Tia

[ChrisZFit]

@tayaRock Thanks, Tia!

[peterluistorres1]

I got to admit - I just watched your RDL and Squat video and your descriptions are perfect. A lot of my friends don't realize the importance of posture/form and glad you emphasize it in your tutorials.

[Memdoch]

So a video about proper range of motion in the squat doesn't have the person demonstrating doing a single rep past parallel.... Satire? She's pretty though.

[drufan]

good video

[Proud2BeAPirate]

didn't hear a word she said

[BotherationIsZero]

More fitness crips!

[tona296]

Good explanation ,,,,

[Obsidian1392]

good video but a parallel squat isn't where your knee is at 90 degrees (in fact isn't that the worst position for your knees?) it's where the top of the crease in your hips is below your knee cap. still, good video

[jmborr]

HAHAHA this is sooo painful to watch :D Your body is unreal, congratulations

[Mysweetstrawberryjam]

how can she still talk when lifting and squatting with that HUGE weight??

[RhyanaBodyrocker]

wow what a body!

thanks 4 the video :)

[Exorcized1]

You are amazing , girl ! Much respect to you ! All the girls that i know (irl) are so lazy that they will never do even a single AB crunch at home !

[ChrisZFit]

@Exorcized1 Thanks so much!

[foxycocobrown]

Unreal. Chrissy you are one fine specimen of a woman. You make us women proud and you're a great motivation to many. Your website's pretty cool, tool. Thanks for making these videos available.

[ChrisZFit]

@foxycocobrown Thanks! Glad I can help!

[pibadar]

smokin' hot!!

[KarenMcCoy2688]

Looks great...you stop just short of parallel, I assume this is your preferred positioning? Thanks for this! Keep on squatting!

[oscarhollywood]

For the 1000th time... you have a nice body

[Freddyrua85]

Sexy

[Freddyrua85]

Sexy

[Adino1]

What a specimen she is.

[Unfuckers]

nice ass.

[MumrikDK]

That's not a full squat though... Not nearly enough RoM.

[MidnightJ92]

@MumrikDK You make a strong point, but she is not doing a back squat which emphasizes the ROM touching glutes to ankles. This variation exercise is called a low-bar back squat and the form is nicely displayed.

[zay0924]

Lol she said fitness crips at the end... cud u imagine handicap people training like beast or the gangster crips giving fitness advice EPIC!

[5alman187]

Nice tip!

[TheRongala]

U have some amazing Definitions....u inspire me..Thanks a ton!!!

[ChrisZFit]

@TheRongala you are welcome

[POLITICALYCORRECTify]

Nice body, but poor form, no where near deep enough, your advise is poor, you use words out of a fitness course to make it look like you know what your doing, but I think you have no idea in the real world. Genetics can get anyone a good body, I started from nothing, with a tiny build and short muscle bellys, but busted my balls with heavy weights and correct technique to double my bodywieght. You shouldnt be giving advice, stick to looking good and showing off your ass, leave the advise to peo

[gasfacevictm]

You didn't go low enough.

Weak squat is weak.

[POLITICALYCORRECTify]

@gasfacevictm Agree mate, shes got no idea, her form is terrible on all her exercises.

[Palmetto4Liberty]

your body is amazing, you put jillian michaels too shame lol.

keep up the good work you look great.

[ChrisZFit]

@Palmetto4Liberty Thanks so much!

[jskrabac]

@Palmetto4Liberty That's an insult that you'd mention her in the same sentence as jillian. No comparison. This girl is so far out of her league, the comparison makes no sense.

[Adino1]

Wow I missed all of that staring at her body. I should watch again.

[loosey5]

You might aswell do full squats and not up the weight if getting size on your legs scares you.

[awhodatt]

Great instruction. Great technique. Amazing body. Intelligent lady.

Ok, I'm smitten ... to what address do I FedEx this ring?!

:o)

[Covermeporkins11]

Thanks for the tip about the knees and toes. I'm often confused about keeping my feet straight or more in line with the normal pointed out stance.

[gammooo]

lower

[BodyByMattElamU]

Do you squat heavy at all during the off season or do you keep the volume up and weight light? You appear to have good thigh development. Sometimes that stems from genetic factors, other times it's one's athletic background.

[ChrisZFit]

@BodyByMattElamU I cycle through heavy training phases and lighter weight/higher volume phases depending on what my goal currently is

[saderguy]

i've heard that the knees are supposed to stay above the feet, is this true?

[ChrisZFit]

@saderguy It's less stress on the knee joint if the knees stay above the feet, so I recommend that practice for most people. However, there are certain circumstances (for powerlifting and sport-specific training) where allowing the knees to go slightly more forward would be necessary.

[Missmaximuss]

Thanks for including the knee tracking information. I like that you mention the details in your workouts. I find them to be both informative and helpful.

[solidarity2205]

You look great!!

[Prussian7789]

great tips, you have fantastic arms and a lovely set of legs.

[Fabrizioconnection]

Why I like more seeing Chrissy doing squat than MR O Ronnie Coleman? ;)

YEEEEEEEAH!

[ChrisZFit]

@p90xisdabest max squat is 300lbs. Rest protocol depends on how heavy I'm lifting. My website is goddessathlete. com

[eastnygoon138]

@ChrisZFit 300lbs? Really now

[ChrisZFit]

@eastnygoon138 No, that was 2 years ago. I'm working my way back up to it

[eastnygoon138]

@ChrisZFit Im assuming you weigh a lot less than 150lbs. That would mean you would be squatting more than 2x BW. Forgive me if I'm wrong but you sure don't look like you can do that or seem like you have enough knowledge about squatting to do that

[kelgrael77]

It would help if this video actually included a barbell squat.  You are not even reaching a knee angle of 90 degrees. You talk about how loading up weight on the bar hinders a proper range of motion and yet you have fallen into this pattern yourself.

[PsychoSpiral]

got a question about the back form. It seems from the vid that when you squat down, the back seems to be pushing in/chest puffing out a bit. is that what I'm seeing or should the back be as straight as possible as you squat down?

[joker4835]

Sorry to comment on this vide but ur holding the bar to way behind ur back, this incease injury done...

[venska9]

@joker4835

That observation is based on a lack of knowledge. Learn to write properly, then learn to not comment on things you don't understand.

[jaminramin123]

nice squat. nice bum too.

[sammionne239]

WOWWWW. can i ask u a question? how long did it take u to get the abs?

[ChrisZFit]

@sammionne239 It took about 2 years to really get the ab thickness and definition that I wanted!

[Spec0pleader]

@ChrisZFit I already have flat stomach so would it be quicker for me?

[ChrisZFit]

@Spec0pleader I don't understand your question......

[Spec0pleader]

@ChrisZFit exhaling out while doing those situps, will i get ripped abs quicker that way even though i already have a fkat stomach?

[ChrisZFit]

@Spec0pleader exhaling during muscle contraction is important so as to not increase the body's blood pressure, it won't necessarily get your abs ripped

[Spec0pleader]

@ChrisZFit oh ok

[mrdave777]

I would like to ask her to marry me. *Tap on back* Oh, she does not like out of shape men? Chrissy is married? Oops :)

[kellray]

ok ... im through ... I officially .. LOVE you :) Keep it up girl!

[Nippon1971]

All correct but please say also that the PROPER squat is all the way down to the ground !! As we say, ASS to GRASS !!

[thebayareapimp]

Damn, smokin hot

[iRonlMoNKleY]

I just want to tell you that it is with this video that I finally understood why my legs were buckling. My toes were never pointed the correct way.

Thank-you and happy holidays, Chrissy =]

[ChrisZFit]

@iRonlMoNKleY Thanks! Happy holidays to you too! Glad I could help.

[jenevajones991]

Wow, she looks so great! Maybe there's hope for me, too?

[PERUANO31]

wow... I just got the biggest boner

[FinalFan0]

She is Hawt!

[Alive4Metal]

chris, gotta hand it to ya, followed your adviced, lowered my weight on the squat and found myself being able to go to a bit bellow 90 degrees, in turn now that i squat i can actually feel my ham, glutes and quads get a good pump and serious burn (WHICH I LOVE) also, i find that my weights on other exercises have started to go up, specially deadlifts and chest presses, ever since i started really squating right.

[ChrisZFit]

@Alive4Metal That's great! Glad I could help!

[Alive4Metal]

@ChrisZFit squatting with flat shoes/barefoot has also really made a big difference, i can feel my glutes engage a lot more and can go deeper

[CWA1982]

@Alive4Metal i think everyone should learn to squat barefoot, just my opinion tho

[ChrisZFit]

@AQUAMARINETMI Unfortunately, there is no single answer for this, as it depends on what mesocycle of my program I am on (strength, power, hypertrophy, etc)

[Techtoniq1]

how not to squat..

but.. nice body

[chargindave70]

I agree with the range of motion, but you have to really be careful on a deep squat(parallel to the floor). This is where your knees and back are most vulnerable.

[Zoidypoo89]

@chargindave70 parallell isn't considered deep for most people...

[Paralyt1c]

i was skeptic about you pushing 300 on the squat, but the way you handle that 135 its very plausible, this is good for any guys whinning about theyre genetics

check the male to female testotorone ratio ;]

[lauralikes]

YOUR LEGS <3 OMG

[triplemoon69]

I have lost about 75 lbs and i am starting to ramp up my lifting a bit more. Plus change my cardio routine. I must say that the information in your videos are fantastic, my trainer doesn't explain alot of exercises this way. He is very knowledgeable but he doesn't explain alot of the weightlifting this way. Its probably cause i workout at a wellness center, so its more of a therapeutic environment. If he was my strength and conditioning coach it would be different. But i also go to a gym.

[ChrisZFit]

@triplemoon69 congrats on your success so far. Let me know if you need any help as you continue with your fitness goals!

[dalio3000]

Awesome - love the tone! Great work.

[BeatBay]

hey crissy, could you upload a video about your nutrition? you look awesome!!

[tats1027]

Perfect body.

[skata123456789456123]

why listen to anybody else when there is mark rippetoe?

[sxyltn408]

great videos, u look hot, whats ur squat max?

[ChrisZFit]

@sxyltn408 296lbs

[sxyltn408]

@sxyltn408 omg u serious?, can u post some videos of u squatting heavy?

[trulyheaven777]

The most butchered and least used exercise in the gym. Good to see it done right.

[SickGirl1966]

Not one once of body fat,, U betta go gurl!!!!!

[lisagaspic]

What do you eat in a 24hr time period to maintain that leaness and yet also muscle? Meaning could you please break down you daily meals as I am needing to shed the last 8lbs of fat while trying to keep the muscle I've developed and develop more. Thanks you look awesome!!

[ChrisZFit]

@lisagaspic I have a lot of the info in the book I just published, which you can purchase on my website goddessathlete. com

[joemcbobinite]

iunno why people have trouble with this one i mean putting the bar on the neck even hurts so obviously dont put it there, and if your weight is so much that you only go down half way then yea decrease it but the point is to squat heavy(unless your doing rehab)squatting heavy makes use of your ass muscles, activating the growth hormone in your ass as well which means any muscle you trained on squat day will have a huge increase in gains.spine straight.and use your hips! power clean is harder >.>

[joemcbobinite]

@joemcbobinite also range of motion is below parallel.its actually less stress on your knees plus more muscles get used.you can also push the bar up like in a shoulder press.you should be driving with your heels and keeping your head dont go lookin down

[trulyheaven777]

@joemcbobinite A lot of people exercise thier egos more than their body at the gym. It's insane what I see every day so that people can make themselves look better in their own minds rather than doing things right.

[Thegokugohanson]

ur thighs are massive XD

[Meursault86]

You're pretty strong.

[luvsbuffgurls]

total hotness ur body is so sexi athletic

[mycrx89]

wow, you have a nice, kissable stomach.

[elevajust]

sexi

[ChrisZFit]

@AmericanPowerBase Glad I could help :)

[krisnasan]

Esta buenisima yo le sca un par de hijos

[ChrisZFit]

@AllyvAnimations You want to set the bar on the back of your shoulders, not your neck, but if your neck is not the best, then you may want to avoid this exercise

[dirksilver]

well spoken but your squat wasn't deep enough...i'm not sure if you even broke parallel

[corky246]

Knowledgeable, articulate, well presented, and a fabulous example of how the techniques she teaches work when done properly. You are awesome Chrissy.

[likasombodie]

she will be awesome in bed

[fishing691]

@likasombodie I'll never understand why some people think of fitness videos as some sort of athletic alternative to porn...I find it so strange.

[7thSense]

you have really nice shoulders

[eurohim]

Ohh...don't put the bar on the spine. Interesting idea.

[sleazyboi]

What are the name of the shoes you're wearing? I've been having a hard time find low flat shoes for weight lifting.

[ChrisZFit]

@sleazyboi those are puma's but you can also use Vibram Five Finger shoes....those are my favorites for leg day

[DaBrute]

@sleazyboi you should pick up a pair of shell toes (addidas) they have a good solid outter sole with just enough cushioning inside

[dotaass]

hey i got a question..i cant even squat with feet flat on the floor normally, even without any weights...if i go down further, i will fall backwards..how can I solve this problem?

[mycrx89]

what is your diet like? it is rare to see someone as lean and strong as you are.

[mycrx89]

can you post a video showing us your after-workout yoga stretches???

[ChrisZFit]

@mycrx89 I'll put that on my list of things to shoot!

[ShadowNINku]

and the larger range of motion is also safer for the knees....so, lower the amount of weight and increase that ROM

I think the weight should be heavy enough to where you have to have conscious control of keeping your core tight, when I go too light I forget to keep my core tight which induces bad habits

[DerSarkast]

Hei cheng26abl,

if you are a beginner in this exercise, use weights who allow you at least 15 repetitions. Get conform with it, that you can do it "while you sleep". Over weeks. And of course: technic counts - not weight. That cames later.

[cheng26able]

TNX for the reply!!! :) God Bless!! :)

[cheng26able]

Thank you for your reply..i so appreciate so much.. :) bt one last question i hope u wont find me annoying.. how much weight should i use and is it ok to do deadlift,lounges,squat all the same day?... hoping to get an answer again from you.. TNX and more power!! :)

[ChrisZFit]

the weight depends on your strength and if you are in condition to do all of those exercises on the same day, then yes you can do it.

[Miseldra]

She's pretty naked for this video :D

[NoisyPC]

Those are the smallest pants I've EVER seen.

[mac2k2020]

@NoisyPC I am definitely not complaining about that :)

[olylifter69kg]

actually for a traditional olympic weightlifting back squat, bar has to be as high on the traps as possible, all other bodybuilding or powerlifting squats are variants of the classic back squat utilized by olympic weightlifters

[Veetzbd2]

wow bet this girl can fuck

[N1CKISBR00T4L]

@Veetzbd2 Lol I was thinking the same thing, sorry I'm a piece of shit! Good video though, helpful.

[Soso90B]

good one:))

[MARIARMKATIA]

great videos dont listen to the haters i just love you!! you are the best

[pingpink69]

i've got 3 comments:

1. great videos

2. great body

3. your husband is one lucky guy :-)

[Branimir86]

Your hip drive is pretty good and smooth.

[bigtonutz]

great job chrissy don't listen to the haters. thanks for the tip! love to see more

[AntiMale]

Relax douches, she's just demonstrating. Freakin' YouTube police, jesus christ lol.

[ChrisZFit]

thanks! i appreciate the suppport!! I will agree with those people below that I stopped about 3 inches shy of where I should have because I was talking, but decided to post in anyway.....looks like I should have re-filmed it. Didn't know I would receive so many critiques! Oh well!

[AntiMale]

Yeah, I was thinking the same thing as well. Pretty difficult to really focus and explain at the same time. Good grief lol.

[FinalFan0]

She's cute!  XD

[jesusizblak]

shes sexy AND she knows what shes talking about....im sold.

[DrSagaciousone]

Great job Chrissy!

[grambo22]

Nowhere near deep enough (6inches off), your knees probably need to be pointed out more given your femur length which will let you sit down easily. Knees might have to come forward a bit. Knee position is determined by limb length ratio, if they weight stays on your heels there is no sheering.

[TWVCandS]

its deep enough, fool.

[grambo22]

How is it a squat if it's above parallel which you openly admit? What is the point of the weighted back squat if you do not drop your hips below your knees? Assuming you are training for athletic performance it's a HUGE difference. On the other hand, if you only care about oiling yourself up and parading on stage for others to judge you, well then maybe it doesn't matter.

[hfolkense]

Squat too high, not below parallel

[TWVCandS]

doesn't need to be below parallel, fool.

[gigel2006]

I find it funny that the lady is talking about not going low enough but she is squatting high anyway. Her squat is above parallel.

[matt247ryan]

above parallel below parallel who cares? i just want to marry her!

[TWVCandS]

yes her squat is above parallel but it's still legit.

[johnburgt]

Bottom*

[johnburgt]

Chrissy, you didnt explain the most important things of the Squat. The hips. When you go up you're susposed to drive ur hips up from the botton. A lot of people do not realize this and get injuries in their lower back.

[AntiMale]

Your videos are amazing!!!! I agree, the way you teach is great. Your fitness tips videos are actually the only ones I can understand!! I'm never left wondering.

[trimaz]

she's kinda' flat-chested

[fishing691]

@trimaz So what? Are only big-boobed women entitled to be called women or it is that a woman doing fitness is supposed to look like a porn-star as well? Such a strange comment yours is.

[LOLMAN22]

great video, so much better than what the guys usually post.

women win the teaching fight once again XD

[ChrisZFit]

Thanks! Much appreciated! :)

[ej2000]

Long muscular legs, nice sleek torso, powerful looking arms and a beautiful face... don't get to much better then this one..... keep up the good work...