Squat Rx #3 (Part I)

[Dspringerable]

You have given me the tools for proper glute activation. Thank you!

[hunkyjelly]

wow thanks for this vid, the stance on the squat made so much difference, i can feel it on my glutes AND hamstrings now.

[SuperPTTS]

Wonderful video, thank you very much! You are a great instructor.

[Slarto]

Seriously great work man. Especially the RX #5 with stretch and mobility trainings will help me. 

[FrogmortonHotchkiss]

This is good quality information; there're things here that are difficult to find on the Net.

For example, many people wonder about the benefits of squats for the hamstrings; it is good that you explain the multi-joint funtionality.

[NapalmNewt]

This is the best exercise series on youtube, thank you so much for this!

[tyciol]

This is an interesting two-parter!

[pdelaressure]

absolutely brilliant!!! this is what youtube was made for, good solid practical information well presented...good job mate:0) hopefully this will push my leg training forward again.

[Mozpowerlifter]

what he said X2

[marcstreetballa4life]

thanks to you i've increased 8 inches in my vert in just 1 month!!!

[johnnymnemonic2]

Wow! I wish I could take credit for that, but I can't. Nice work!

[CATAFO]

Failing to rotate outwards and use the wider stance results in rounding near the bottom

(2) Should I be pushing my knees out on my squats, or letting them stay in a line and not drift in either direction? I always hear to push the knees out for low-bar squats, but is this the same for an ass to calves squat when my toes are pointed out a bit?

thanks for any help mate. Love the videos and getting around to watching them for the 3rd time. Made any progress on your squat max?

[Xplodz]

Pushing them out too much will put stress on your knees. But not pushing them outwards enough will result in them buckling inwards which is probbably worse. Try doing some squats infront of a mirror and push your knees outwards to a comfortable level. Remember that force used and try to be consistent. If your knees are a little more outwards than your toes, it is okay only if it doesn't cause any pain or stress throughout your workout. If it hurts at anytime, stop, and re-assess your technique.

[CATAFO]

guess it's time for an update, I posted here 4 months ago

I'm still doing high bar full squats and have improved my flexibility a bit (and my squat strength a lot!). I still don't feel like my hips are doing much but everything is rising from the bottom currently.

I had a couple of questions

(1) I'm squatting medium-wide all the way ass to calves. I feel like I'm too wide and my toes are too externally rotated, anything I should do to try to fix these problems and bring my stance in?

[EZrussian]

This gym look nice.

[entertainmentbear]

Are good mornings recommended for someone with a lower back problem (herniated disc)?

[johnnymnemonic2]

Probably not - see an MD.

[CFH320]

I dont think I am hitting my glutes at all when I squat.They are never sore compared to the front of my quads. What should I do? I currently rep with 225lbs with a wide stance, and I am thinking about lowering the weight and trying a narrower stance. Also, I am thinking about adding sumo deadlifts after I squat, but it may be too much. I guess I will find out Monday. By the way, I try to squat as low as possible

[steveKZN]

My Question is that, would severe knee pain, make the body Switch off the glutes, and certain muscles, in order to protect that knee? which will hamper your technique?

I guess that squatting is not great when you have knee pain! But im just trying to keep, the quad relatively strong.

[johnnymnemonic2]

It's pretty common to see people favoring their good leg and viewed from directly behind you'll see the hips drift toward the good leg.

Some people w. knee issues find they can squat pain free with box squats and/or "powerlifting squats" (sitting "back"). BUT, definately clear it w. a competent doc first and build into it slow.

[steveKZN]

Johnnymnemonic..

These are fantastic videos! I am a trainer in London, Uk! And it was pointed out to me today that my back was rounding at the bottm of the movement! Your videos have shown me what I am doing wrong and what needs correcting!

The only hiccup is that I do suffer from severe anterior knee pain,at the moment. i have had an ACL reconstruction in the past! And now am having some problems! Possible due for some surgery soon!

[theuppercut]

my gym only has 1 squat rack, 2 1 smith machine and 6 benches.. isn't that a pussy gym?

[CzanMan]

my gym is similarly gheigh, shit is ridiculous

[stevebc]

In bulgarian squats, how do you hold the dumbbells? Up til now I have been holding a dumbell in each hand (around 60 lbs each perhaps but the real limiting factor is the balance) but I saw some pictures at T-nation where they only use one dumbell, held in the hand on the same side as pulled-back leg.

[johnnymnemonic2]

Whatever works for you and is safe. You'll probably limited how wide your stance is if you are trying to go heavier - balancing should be easier w. a closer stance.

[johnnymnemonic2]

They might. Front squats might too. A lot of things might help, but just plain-jane squatting and sitting in the bottom of the hole without weight and practicing getting everything tight might do it too.

[NorbPwn]

I have a question, you say keep everything tight, when i tighten my stomach, it reduces the arch in the back,

i been told to tighten the stomach during a standing overhead press, to prevent the back from over arching.

how can i keep the stomach tight, and keep the back arched.??

[johnnymnemonic2]

Abs tight. A little arch is fine, but don't hyperextend when pressing - a little backward lean is fine but the lean should come from the hips and not the lumbar.

[NorbPwn]

well that is what i was asking, i dont arch while pressing, i tighten my stomach to prevent that,

how to i tighten my stomach and arch in the squat is what i meant

sorry for the confusion

[johnnymnemonic2]

Tensing the abs without rounding the lower back is something you just have to practice. Your abs contract isometrically in the squat, so if you're doing a lot of crunches as your primary ab exercise, it might be a harder thing for you to do at first, but it is doable.

[NorbPwn]

Wow, quick reply, thanks, i do full situps, no crunches,

Would overhead squats help? Im thinking about adding those in for the core

[Donprimerizo]

nice work!! Thx!

[menace3000]

fantastic series of videos....great job..

[mu12ck345]

Thank you

[mochamajesty]

Your videos are fantastic...very high quality. I have emailed them to several friends. Thanks so much.

[TIMBERMIKO]

Your videos are AWESOME!

[ajkdkaskjasdflkj]

bench or deadlift would be great but i'll take shoulder health :) thanks for the awesome videos

[SabaZs]

some thing in the way you speak makes it easy to understand the idea. examples with basic equipment help a lot too. best training videos i have seen so far. are you going to do/have done any dead lift, bench press related ones too?

[duba3988]

man I second the dead lift and bench press big time, I really appreciate the time and effort your putting forth john

[johnnymnemonic2]

Thanks guys! I really appreciate the kind words!

A lot of the things could apply to deadlift, but I probably won't be making videos about bench or deadlift. Maybe a powerlifting basics series or a shoulder health video or two though.