DeFrancosTraining.com - FULL squats!

[m1kasd]

butt wink like a mother fucker

[iBALLohEight]

damn thats low as shit,, im 14, and i max 280,weight 140

[steroidsR4thestrong]

i would also like to add that sniffing of ammonia is by far the stupidest thing i have seen when you arent maxing out and she shows no intensity and if you cant squat this weight your a very weak individual

[steroidsR4thestrong]

When your hips are aligned with your knees its low enough this is a bit too low and unecessary. I know this because i compete in powerlifting meets and those are the rules.

[Shokeybutsi]

i want to tap that asshole

[fukidomev2]

what the hell is she sniffing??not good for you

[Deuce515]

I do notice some lower back rounding. She should be careful with that.

[domesteeze]

id tap that

[shadowjohnny26]

wow im amazed i feel sorry for guys dat cant squat dat much weight.

[itsdavedm]

its funny to see a girl do a full squat with a plate when some guys cant even do one.

[spectre1234]

It's not as impressive when you look at how wide her stance is.

[DaBoulLiv215]

your a tool my friend.

[fangmama63]

its imressive how her ass pops with that stance though

[jsherbro]

did she really just sniff ammonia

[migz23]

why does she look up? although the rest of it is perfect

[TheTerminator97]

My grand mother could squat more then her.

[Neil6000]

The guy doing the spotting needs to step back and keep his hands away as he isn't necessary at all!

The power rack has safety bars that will catch the bar if the girl cannot complete a rep.

Well-meaning people at the gym like this guy drive me crazy as they are nothing but a complete distraction and nuisance.

[faffy1234]

that's DeFranco.....

[efisgpr]

hahaha! that's joe defranco---one of planet earth's top trainers! i think i'll leave it at that.

[varsityeagle89]

ur an idiot

[zcarenow]

Great form! There is a guy named Frank Yang who posts on youtube. His form looks bad.

[ThePicOfDestiny]

dude do not talk trash about frank! frank is an explosive monster:D

[Hando001]

Finally a video showing proper form Squats, not Body Building bullshit

[dsikorski31]

Haha shit, no bitch pad either for this girl. I think I'm in love.

[quagmire1807]

She's using a Manta Ray. Not quite a bitch pad, but not quite taking skin off her shoulders with every workout. =P

[Woegjiub]

I don't get why they are making such a big deal of this, I'm only a beginner and I can 5x5 full squats of 80kg...

Being male can't make that much of a difference, there are clips on youtube of tiny women squatting 200+....

Although I can't disagree that her form is excellent, from what I know so far.

[MACHINEHEAD0009]

u cant be serious...

[quagmire1807]

LMAO! Being male makes a MONSTROUS difference - the fact you seem the think that your vastly greater levels of testosterone don't count as a factor is stunning.

I squat 114kg for 3 sets of 5 as a novice lifter, and weak as it is there's no way any girl short of having way more muscle than me when she starts is going to make progress as fast.

[tylerwal]

dear god

[thepoofer]

She can squat on my face.

[Shaolos]

Amazing form!

One question @ Joe :

Why do you guys use High Bar Back Squat instead of low bar back squat?

As you are developing athletes and not powerlifters it somehow seems more sensible to use low bar position to activate lower back more.

Any reason why you guys essentially use high bar squats all the time?

[K9STD]

Is it ok to go as low as she is going if you have/had knee joint problems in the past? My knee joints feel weird when I go low like that so I prefer to avoid it..

[deseo6292]

Beastly for a woman.

[fangmama63]

dude that is sooo hott

haha

[PhiveIncognito]

the only way to squat.

[evanpkto]

full range of motion works the whole muscle.

[KiwiLovesMusic1989]

k so the fact she can do that turns me on just a lil haha and the shorts she was wearing comon now shes teasing me =]

[wisdometernal]

THATS how you Get In The Bucket. I want to send this video to all the Half and Quarter Squatters I see on a regular basis impressed with themselves because they can load 400+ on the bar and squat it 3 inches under lockout. GET IN THE BUCKET!!! Good Job Chick!!!

[yukibob2]

uhhh lol? thats kinda easy

[acdc554]

finally a real squat. Renegademystic..you're spot on too mate.

[evilskin]

well i couldnt squat that if i tried. so kudos mrs thunderthighs.

[extremophileme]

nice squats..amazing..those are perfect squats and with absolute perfect form..nice vid..even if shes a girl guys instead of finding faults we must find inspiration..well shes inspired me..

[THErealTCO]

sry thats the wrong way to do them

[mixtapemike4]

dude thats too deep and looks bad for your knees hah

[LKSS100583]

I have a question. Is it necessary to squat all the way down?

[Robopencil]

Women have need to put even more effort into building muscle. But there are actually a lot of women her are stronger than men pound for pound.

[magisterco]

great form!

[jnesss68]

theres a girl that im friends with that squats just like that and i keep thiking to myself damn she squats better tan all of the men in here

[01dicko10]

That's not perfect form. She's bringing her knees past her toes. Still, good squat for her size.

[Mizzfit123]

perfect :)

[darock420]

I was in the gym for 90 minutes training legs today. I saw at least 8 different people attempting to do the same...of these people, only two were doing it correctly, and one was a girl. Fuck the weight, if you're doing 1/2 squats, you look like a tool even if u rack like 400lbs.

[Gogeta4X]

Is going that low bad for your knees? If not, I'm going to start going that low.

[omnislaassh20]

Beastly women

[cpi2020]

Are you kidding me? That's an EXTREME squat!

[mateodawkins]

Agreed, great form

[RenegadeMystic]

इस चिट्ठे पर छपे शास्त्री फिलिप के लेखों का इलेक्ट्रानिक एवं छपाई मध्यम से उपयोग करने की अनुमति हरेक को दी जाती है. इस चिट्ठे पर प्रकाशित अन्य लेखकों की कृतियों के लिये यह अनुमति प्रभावी नहीं है. आधिक जानकारी के लिये नीचे दिये गये क्रियेटिव कामन्स के प्रतीक पर क्लिक करें

[RenegadeMystic]

I could only squat 80lbs 5 months ago, I can squat 160lbs now. I want to do 200lbs by the end of the year and do that for the rest of my life. Don't want my legs to get too bulky, it might mess up my taekwondo kicks. Although, Van Damme and Bolo Yeung have big legs and they kick well. Just have to wait and see.

[Ryanmcd2221]

I do a line of coke before I squat.

[lastplacewin]

Knees are coming out WAY too much. She has a jerky lifting motion too, moving back up too fast for my liking.

[mbwbg91]

wow.. you squat more than some of the guys i know.. good job!

[AppleSkool]

For a girl, this is very good. I expected nothing less from Defrancos gym

[therealdishen]

I remember watching this 4 months and being very sad because I couldn't do it but now I can :)

[Elmeromero1]

Yes FINALLY, ass to the grass!

[J0e6928]

Grass, lol!!!

[spydaman313]

What is she doing with that white container at the very beginning? It looks like she's sniffing it...? What is that?

[Jakatei010]

smelling salt to kick things up the stuff they use to wake up boxers that are knocked out

[Elmeromero1]

Looks like freaking chlorine right?

That's TOUGH!

[RapMastaIce]

I think it may be vinegar to spike up the senses. Anyway, it's not necessary, it only confuses your mind. What you need is rhythmic, loud music.

[99benmoore]

Ammonia or smelling salts actually.

Also I didn't know you were a lifting expert =]

[AMac650]

she's smelling ammonia. ammonium carbonate/ smelling salts, psyche you up and clears your head before a big lift

[slickshoesken]

i think its paint thinner or rugby

[delyshBB]

To all the guys who say they squat more.Your body produces a hormone called testosterone, which is used in the making of the muscles. Women lack that.We build muscle harder so squatting x lbs is harder for us than for you. Where you add that our femurs are more inclined inwards(yours are around 10* and ours 15*) and that increases the lateral forces on the kneecap.If you'd know anything about how the body works, you wouldn't comment on how much you squat because you'd realize this is impressive.

[fuckshitass911]

testosterone STIMULATES the production of muscle fibres.

it's protein which builds our muscles.

[JCanmor]

i agree with delish, but you should let the fatbodies say what they want you know.

[Cubu47]

wow great test releas0rz

[DVSPaintball]

guys are stronger upper body but guys/girls are pretty even in the legs.

then again, not every person squats the same or is the same so no one cares if you can squat more people.

good form btw

[Animal8121980]

Very good analysis. Not to mention the fact that she is squatting what is probably more than her body weight, and deep, real squats, when I know that at least 3/4s of the guys in here bragging about how much they can squat don't even go past parallel.

[stonermike]

From what I have read from the comments. You all bring something that is correct to the table. To sum this all up. Squatting has certain rules so that when done your body does not get injured. Each squat stance and depth does it's own purpose. That in mind we all the know the Squat is the King of all Leg Exercises:D

[Frads13XIII]

knees overshooting toes? knees overshooting toes during a full squat is perfect form!! Put your YMCA handbook away and read the research.

[billylikenoodles]

its not perfect form, her knees are overshooting her toes

[elnyka]

Oh yeah, you know better thanthe DeFranco guys.

[gustavotriqui]

Go figure, you know better than 99.9999% of olympic weightlifters.

[rajhal1]

she squats better than most guys

[AircooledJohn]

LMAO at the dudes that weigh 220 giving her chit about "only" squatting low 100s. If you can't squat 1.5x your bodyweight you are a wussy. Go for 2x DEEP!

[Drewzker]

When the squat is performed to a parallel depth, it is the knees, which take the majority of the stress involved in stopping the downward momentum of the squat. When the squat is performed to a full depth, this same "braking" stress is transferred to the larger, powerful muscles of the hips, hamstrings and buttocks.

[dmart3831]

you guys are all gay. quit trying to sound like you know everything about a squat. nobody gives a fuck. by the way am i the only one who noticed the bitch has a sweet ass!

[darock420]

from squats! haha

[moonfootball12]

U weren't the only one who noticed lol.. pretty good form for a girl.

[skettle2000]

great form, if I ever tried that likely my heels would raise off ground. Probably due to poor flexiblity.

[deadside26]

try Achilles tendon stretching and weightless squatting. you'd get it right

[stevem4545]

Going past a 90 degree knee bend becomes a dangerous move if you're going to train with real weight. This is perfect form for the weight but modifications are necessary to remain safe at heavier loads.

[cjdelaney0317]

you are stupid.

[BrianC433]

ok go load up 450 and do 5 perfect, FULL squats and show us a video of it.

common sense your dumbfuck

[CosmicOsmo]

Tell that to the olympics. Those guys routinely lift huge weights, ass-to-the-grass and their rate of knee injury is lower than most other sports.

[streconfitness]

phil u ever hear of the drawer test?

the knee is at its most unstable at 90.... the real issue is hip flexibility/stability and her knees floating past her toes a hair doesn't matter.

i wanna know from joe what his credentials are, cuz i swear he's an undercover MD/PT haha

bout time someone does it right

[vincentrich]

That's a pretty wide stance. I would never expect her legs to be that strong considering their size. Maybe the video doesn't do them justice. Most people in my gym are too soft to even think about squatting without the help of a machine.

[omcorc]

That sucks. Machines are poison. I go full squat, ass to heels, or I don't do it at all...

[infinitecimal]

Just a nitpick of this great form, her back rounds at the bottom, stretch the hamstrings well before squatting and this should fix the problem.

[skhonda]

perfect form, props

[phili878]

Ok, the "knee not supposed to go past your feet" issue is debatable. Some people's body structure does not allow the knees to stay before the toes, Mine stays exactly at the toes, some go little past, but with her it goes past a lot...

But her form is excellent, if her knee can handle the stress, no problem.

[luckyboy169]

Knees going past the toes is a horrible and dumbfounded arguement. Lets say you have two people who have exactly the same body structure (same height, same limb length, etc), except one wears a size 8 shoe and the other wears a size 12 shoe. Just because one person has bigger feet, that makes it okay for them to allow their knees to go that much further forward? Just doesn't make sense to me. Squat down with proper form and if your knees drift forward without pain, you are fine.

[omcorc]

I go ass to heels, no problem.

[katrinski]

PROPS!!!!!!!

[deserthobo]

damn, ms.corrado is looking good......erhehm sorry guys if i'm being a pervert...

[NoThrity]

she is really strong! 135 for five PERFECT reps is tough especially for someone that small. I weigh 135 and did 3 sets of 5 with 175 touching my butt on a 12 inch cardboard box behind me. That was tough! and i'm sure my form wasn't as perfect as hers.

[musicandoutdoors]

calm the fuck down.

[knkav]

Great squats and good power from such a tiny girl! The ONLY thing I could possibly say is she looks up at the ceiling while squatting. That puts unecessary strain on your neck and back. Better to look down at an angle of about 45 degrees or so.

But really, that's just being picky and anal. GREAT SQUATS!

[cluchhitter2]

No, actually you are supposed to look up, it keeps your back upright, if you look down you are more likely to risk back injuries or roll the weight over your head.

[yoshothegrand]

Wrong. Looking down is key. Read Rippetoe's book.

[grambo22]

Actually it is more a matter of keeping a neutral spine position. The easiest way is the way Rippetoe defines (tape the wall/mirror and look at it) but some people prefer to let their eyes drift up. As long as you aren't tilting your head back. She tilts a bit much for my personal liking. Her lower back looks good, very slight rounding at the very bottom (as ass tucks in) but nothing major.

[grambo22]

Women take note, if you want nice legs and a tight butt, squat like this girl does. Impressive power, I like the drive on the way up, almost pops at the top. 5/5

[SalooKaloo]

She's asking for a knee injury. You don't need to go that far down to benefit from a squat.

[steinkampryan]

salookaloo you are dummer than cow dun....... going below parallel will further help her prevent injuries and will only make her stronger overall and her knees stronger...we are all now dumber for having read ure comment, i award you no points, and may God have mercy on your soul

[LivingSymbiote]

EXACTLY! thats exactly wat i was going to say!

[bubbadrummer]

your knees are not supposed to go past your feet though

[tjmac7]

i guess if you dont rush your development and build strength slowly you will be able to handle increased stress of lower squats, but if you dive straight in its gonna do some damage as the ligaments take more strain.

[mbmaccin55]

i squat 200

[NorwichEngineer]

Excellent form. That is how real squats are done!! None of this pansy partial squats I see at every gym.

[C0N0R14]

Wow thats alot of weight for a girl

theres a girl at my school who squats 205lb sets

[manco82]

Ah I get it now. The full squat first hits the quads and as you go lower through the full range of motion, it hits the glutes. Fantastic, I'm going to do it!

[manco82]

Man, she makes 99% of guys look like total wimps. THere's no way I can do a full squat like that, I can squat about 80lbs right now.

[DimebagVision]

She's strong for a pretty little girl. Full squats are kinda hard to do.

[HKDrider]

whenever im doin my max in squats I let out a spartan battle cry.

[HMSLiube]

thats real power

[DLegasy]

Whatever... I'm stronger

Lol jk... very nice, I'm pretty sure I'd collapse if I went down that far

[Under7891]

wow, what a babe

[flaminfireboy]

wow nice

[asda5002]

for big people full squats like these r impossible

[CosmicOsmo]

Incorrect, you just need to work on your flexibility...don't make excuses. Search for "Reza Zadeh 305kg squat".

[delyshBB]

big people means tall or fat? if you're fat, you probably aren't coordinated either. if you're tall, you should be able to do them. i have 6'5" friends who can do them.

[indyinatlanta]

nice reps! sick of seeing folks pile on the weight and do quarter squats, and then act like they did something.

[kphett]

Its much more impressive to do less weight with a full range of motion (ATG) than lift like a primevil douchebag and do humongous weights with pansy range of motion.

[DanWilsonEngland]

lol, true tho

[Vzurp]

squatting past 90 degrees is too far and thats what the girl did

[amb5059]

This is a full squat... you go below 90 degress on full squats. If done properly, they are good to do. Most people tell you not to do them because MOST people do not do them properly.

[C0N0R14]

No amb5059, your wrong. Squatting parallel to the ground is far enough on full squats, and the rest just makes you more tired

[westonlg24]

no youre wrong, while squatting to parallel is enough, it also puts a sheer force on your knee that can very easily destroy your knee cap in one wrong set, or over little time.

Going Ass to Ground, saves and strengthens the knee and the PCL, not to mention its the full range of motion, which should be used if possible in any exercise. In my own opinion, its even further optimal to get lower than what this girl does in the video.

[krushrfolyfe]

Amen. Go down until your knees don't bend any more, then come up. It's pretty easy science, really. I'll take full A2G squats anyday.

[LivingSymbiote]

WATT??!!

[Drewzker]

More tired? It will make your hamstrings and glutes sore in a way parralel squats won't. I'd call that full leg development... not tired.

[DanWilsonEngland]

yeh its meana be better for your knee joints, just hardly no-one does them cause its harder.

[ThrasoInLight]

That was hot.

[bry4nXedge]

nicee and can't be touched is a great lifting song!

[therealselector]

Try to get a better understanding of anatomy before you start claiming that deep squats are bad for your knees. If anything, halting the range of motion short can put a lot of strain on the knees. Also, due to a larger hip extension, the deeper you go the more you ass (glutes) gets involved, so this is why the ladies like this one ;)

[delyshBB]

so us, women, like to get our asses involved? :O jk

[nowakadrian7]

thats way too low try and do over 400 pounds that low haha not happenin

[Opie852]

Ah... Going that low isn't good for your knees. Try to not break parallel.

[DrewTylerWho]

You are wrong, but thanks for spreading that myth.

[JoeWindetc]

That's horrible advice. Not going low enough is where all that "bad for your knees" shit comes in.

[JoeWindetc]

That's horrible advice. Not going low enough is where all that "bad for your knees" shit comes in. Hence, "what FULL squats should look like."

[kfw1990]

full squat are the best thing for hip flexibility and explosiveness, its bad for your knees if you start thinking you can just throw on three plates and touch your ass to the floor

[ttate20]

agree...when im squating for speed i put my legs shoulder width and bottom out bc once u get lower than parallel its a crazy worlout for ur hip flexors making u way faster and way more explosive..the only squat that is bad for ur knees is when ur kness go out over ur toes..bc every bit of force should be on ur heels when u squat...

[TOMEKHAMMER]

wow...looks soo painfull going that low...stupid people

[1ToNJaB]

Sniffin' lines of coke get me hyped up better, its good for 10 minutes, or atleast 4 sets of 20 squats.

[ATL45]

what exactly is the purpose of sniffing ammonia?

[klined]

that looks like a bottle of ammonia

[Lilkidluva]

your knees arent supposed to go over your toes though. She did get low enough, which is the key.

Please check out my video.

[06scrmstang]

that's not true. when you go as low as she did the weight is resting on your hips, not your knees.

[MerkabaStar]

06 is right these arent lunges.  Read a book.

[toolong46]

the purpose of that saying is so ppl r taught not to simply bend their knees. She's doing it right

[nevsus77]

good job lady!

[ir0nman1981]

FINALLY! A girl who knows what a power rack is for.

[WUTANG826]

Whats the name of the song playing in the background. and nice squats

[BlindPplCmeSHINE]

songs called cant be touched by roy jones jr.

[finalresistance]

i concur

[PatriotsGame]

youtube is pretty good for workouts because you can type in almost any exercise and there will be atleast a couple of vids to give advice!;-)

[Roshibear]

This is not true. This video is a rare exception. Most advice on Youtube is extremely bad.

[LardMonkey6]

HOT GIRL!!!!!!!!!!!!!!!!!!!!

[levigarret]

good form when using lighter weight. but for heavier weight you should either go to just at parallel or use knee wraps or else you are putting your knees through hell. overall, good vid considering so many idiots think they can squat 405 pounds while only doing quarter squats, which is simply a waste of your time and ligaments.

[mloz703]

knee wraps do not help your knees get stronger, so they are not the best way to go

[thorkill88]

Any evidence to support your claim ? No there isn't. In fact parallel is where your knee joint is at its weakest. Physiotherapists will test knee joint integrity at 90 degrees. And so to stop at that point, to reverse the weight into the positive phase of the lift is not smart. You can't say that powerlifters and olympic lifters who go ATG every time have weak knees from putting them through hell ? No way. Good squatting, good depth. A squat has to go below parallel to hit the posterior chain.

[peagravel]

thanks man , i just learned something!

[seifer666]

a parallel squat does not have a knee angle of 90 degrees

[jonnosferatu]

Parallel isn't 90 degree flexion; the shin travels forward. If the top of the thigh is parallel with the ground, then you're into the 'safe zone' in which knee stress is negligible unless you rest your hamstrings on your calves.

Full Squats are ideal, unless you're trying to put additional load on the quadriceps, in which case stopping at parallel as outlined above may be the better choice. I prefer always going full, but I imagine some bodybuilders would prefer the extra quad stimulation.

[hungryhippoedwin2]

nice form.

[corriemag]

thanx have introduced squats to my work out and glad to know I've been doing it right.

[ZachSTI]

Name of song playing? Thanks.

[osama4prez]

roy jones jr. - can´t be touched