no way. someone today told me that i butt wink, i never knew what that was, this is the first video i have come across about it and it is brilliant, not only does it explain what the issue is but also gives some brilliant tips on how to help train it out of my technique. fantastic, thank you so much. i am off to the gym now to work on my front squats and over head squats asap!
I can maintain the arch when I'm really trying hard and squatting down very slowly, but when it comes to squatting at a normal speed, I tend to lose the arch.
None of this shit will work if you're tall and long-legged. Legs are just too damn long and beautiful. If you had my legs your knees would "eat wall" all day or you'd fall backwards compensating.
Only thing that helps is putting thin plates under the heels.
@StephenAnthonyMusic A lot of people will have to take a step back or they will practice "wall avoidance" (legs splaying, leaning to one side, etc). I've known plenty of tall, long-legged people that have done fine w. the face-the-wall-squat drill btw. I should re-emphasize that it is a DRILL to reinforce good habits. Give it your best effort for a few sessions - if it doesn't impact your movement pattern positively, then toss it.
I love the series, Sensei. Glad to see some of the 6 absolutes from BFS being echoed here. When training with people with bad knowledge is common in commercial gyms, I refer to these videos for guidance. Thanks for making these.
Im into my 3rd week of a 3 day split workout. On leg days ive noticed all 3 weeks bring about lower back strain, often feeling as if i just finished a deadlift. After watching this video, i did a squat in front of my mirror and what do you know! my lumbar arch flattens out before parallel... Flexibility issue. Thank you very much. I appreciate your guidance. I can now work on flexibility, and am one step closer to success.
squat rx, if i can wide squat stance to parallel with perfect form, but can't narrow squat to parallel without rounding my back, what would i need to improve
ian King is more concerned with anterior pelvic movement and says the butt wink is not the concern. He seems to be right b/c look at how natural it is for the back to round toward the bottom range of motion.. Why work against what every body seems to naturally want to do. As noted alread,y this guy's back rounded during the wall squat.. The stretches mentioned are good though and this guy has good flexibility and should be commended on that. Barely anyone stretches at my gym. It's pretty bad.
Thanks johnny, this video is a great help. I'm just back in training after a couple of years off and already felt my squats were not as good as that could be, and after a few sessions it was taking it's toll on my L back. I guess my hamstrings and hips tightened up from inactivity, even though I know most of what is present in the vid it's great just to get a kick in the ass and have someone else confirm what I need to be doing to correct the issue and get back on track! Cheers!
@johnnymnemonic2 Hey Johny, this series helped me alot but I'm still not sure I am doing everything right. I just uploaded a video of my squats. Could you tell me what you think?
It's really easy to keep your lower back from rounding with the front squat.Your back is so upright over the whole movement and all the stress is on your quads that there's no reason your back should round.
6:48 Wouldn't it be good not to extend the ankle joint more than 90 degree(i.e keep the tibia bone perpendicular to the floor) whild doing this. I could be wrong, but I feel that hamstring is engaged to hyper-extend knee if we let the ankle joint give up to the pool of the hamstring. What do you say?
Do you have any suggestions on how to strengthen the upper back for a person who high bar back squats? I get some thoracic rounding during heavy squats and it's hindering my squats.
Cred for the Squat RX vids! Finally someone you knows what they are talking about! I've watched quite a few videos about squat, but most them are pretty awful. This is quality and worth recommending!
This is called sacrum nutation and is normal and healthy as long as it isn't to the extreme. The funniest part about this video is the guy says "it's due to flexibility and blah blah" but then his pelvis tucks in a little during the wall and front squat demos.
I've mentioned this before, but since I don't expect you to actually read the other 100+ comments to this video, I'll repeat and make it short:
Losing flexion in the lower back when squatting is not good. A little flattening is probably inevitable under load. Cues are cues. Cues are not technique. The purpose of cues is to get the training closer to proper technique.
The fact that you actually used the phrase "you got owned" hence forward completely invalidates any comment you post. What a show of immaturity. This video is completely correct and very informative to indiviudals that are trying to get their squat technique down.
Of course man. It's perfectly natural to round your back during lifting. I see people curling use their back more than their biceps. You forgot to add that squats are also bad for your knees [/sarcasm]
I love how all these "experts" especially those doctors that never exercised once in their life tell you that lifting is bad and squats are bad for your knees. There's theoretical knowledge and then there's people that actually know how to do it.
@TheOpenSight I believe in the case of the back losing the arch in the squat it's actually known as sacrum counter-nutation. And it's still best to avoid. Listen to this guy, cos he knows what he's on about.
great stuff....I squat a lot of weight...but I've known for a long time my quads are too involved...now I can see how and what to do to correct it...many thanks!
Awesome video. Obviously really knowledgeable and experienced, and I always like to hear lifting advice from someone who is humble, intelligent, and healthy, instead of an arrogant meathead just coming off his 39th 'cycle.' A lot of great ideas here that I'll be trying today.
you should always begin with a lighter weight and work up as technique improves, the best technique for me though, came out after a couple months of increasing weight, you can't asses your "best" technique at low weights
What made you come to this conclusion? I'm extremely curious as to who you are getting your "tips" from. A lot of times, bad form is a result of poor flexibility and lack of mobility. I really hope you are not handing out this kind of advice at your gym
your form will always be good at lower weights but you can get a feel for correct technique if you use a moderate amount of weight...using incorrect technique at higher weights can be unforgiving, if you want to get a form check from someone else the weight should be relatively moderate to heavy
the fisrst hamstring stretch he does, should i be doing my straight leg deadlifts like that? i heard romanian DL is just another name for straight leg DL aka(stiff leg DL)
It'smost likely just using the term 'straight' carelessly to mean the neutral position. For example, if you are told to 'stand with your back straight', your back should take the classic S shape, not a straight line. Try it sideways to a mirror - actually flat just looks bizarre.
I think it is important for lifters to realize that some pelvic nutation is unavoidable. Mel Siff stated that mild nutation is natural and should be ignored. The problem is when the nutation becomes severe. Then it is a problem and should be addressed. Even in this video, the guy has some nutation when he wall squats. Actually, in all his videos nutation is present.
So don't freak out if you have some mild nutation. Just make sure it doesn't become excessive.
johnny my respect for you,you really good teaching squat,where are you teaching? i want you teaching me,2 years practice squat but no good results,sometimes pain in my back and hiperlordosis,i want know whats is my problem? posture? etc,johnny please help me ,i maybe 100 times to watch youre nice teaching videos but ,I don t know whats is my problem? know scarry for squat and little stress,please help me.
Hey is it true that you will injure yourself if you lose the arch while squatting heavy? What about when you HAVE TO lift objects with a round back, such as the atlas stones (the strongman event)? Are those guys putting themselves at serious risk by lifting the heavy atlas stones? I realize lifting an atlas stone more closely resembles a deadlift than a squat, but both exercises put the lower back under extreme load.
What happens if I round my UPPER back slightly? I hold the bar a bit higher than what he's doing, is it normal? I'm doing full squats and I'm not experiencing any back pain.
In this video you say that your head should be focused more upward in the back squat. In Mark Rippetoes book and training videos, he says to look forward or downwards. Which one is actually better?
@Xplodz actually from the way the human body is built, looking down while working out is horrible because it cuts off circulation to your head, looking up makes it harder to keep proper breathing, looking forward in front of a mirror and monitoring your form is your best bet
@Xplodz I'd say looking straight up is wrong all the time. Some people prefer to look slightly up or straight ahead in the squat. Personally, every time I look up when grinding out a heavy low bar squat I tweak my neck. Therefore, I've start looking down as per the Starting Strength recommendation. You still have to focus on lifting the chest and you still don't want to look straight down either.
Great video. This was the video I have been waiting for. For ages and even in a few videos I was watching on youtube, I was doing it wrong until I saw your post. I even practiced a full squat through following your down to up position. Great video. Thanks man. Do you have one for lunges, push-ups, and sit-ups. Cursed ab workouts the form is always wrong for me.
Can anybody help?? Im entering a powerlifting competition in january in the 90Kg class, i currently weigh 93Kg. What is the best way to diet into this class? In terms of How much protein, carbs and fat to have daily? Ive mostly been eating like a bodybuilder for the past few years and am unsure of how much of what nutrients to eat for strength. Thanks
Oh god yes, this is so perfect. Its so frustrating when I do squats because I know I'm rounding around the parellel level, but the sheer will power to try and stop it wasn't doing anything. I'm glad I finally found a way to help.
I'm interested in your opinion on squatting with smith machines. I'm someone who's fairly inflexible and my squat form is really bad. My football coach has me using a smith machine for the time being until I can improve my form. I know there is some debate as to whether the smith machine squat is inferior to the free standing squat or not and you seem like someone who would know.
Its all in your head, when the weight is "low" you don't bother to use proper form, but when it gets "serious" you get more focused and start doing it with proper form, I have the same problem...
Saw your Squatt rx a year ago! And i'd like to recomend to all of you people, check out Johns squat rx series, and start using powerlifting methods. Don't waste your time on isolating movements. Work on Basis exersices like squatt, bench press, pulls, and up press. use heavy weghts Eat well, and you'll get strong and big like Johnny :)
thanks eagain johny for sutch a great inspiration!
When I squat down to parrallel my sacral(tailbone) dips down or under. Is this rounding of the lower back that we dont want or just a normal part of the squat
i heard this is very usefull form and would like to try it but i workout alone since i do at home with my bench but im scared of doing this since puting alot of weight could make you lose balance or so
Is it normal for the top of the butt (glutes) to very slightly curve down at the very bottom of the hole? I've noticed this happening, but I think my form is good. I keep my chest high, head up, and back and abs very tight.
I have talked to some people, including OLY lifters,that claims that the back should be in a NEUTRAL position. Doing so will shift some off the load on to the abs and other core muscles. They also warned me about OVEREXTENDING the back. What do you think about this?
Marty Gallagher also said the same. I think that as long as you are maintaining a neutral spine, you'll be fine.
As far as hyperextending the back goes, most people, at the bottom of the squat, don't have to worry about doing that - they just don't have the flexibility to do that under load. At the top, it is a legitimate concern if you aren't attentive.
Excellent series. Thanks for the hard work. Your emphasis on flexibility throughout the course reinforces my belief in Bikram's yoga and constant study of flexibility techniques: I have improved in ROM and strength without injury. OH and wall squats pointers really make a difference.
k ive got a question. is it ok if my knees kinda go outward as i go down for the squat? also my back keeps the good arch when i squat but its slightly angled forward. ive been trying to keep it as straight up and down as possible but its not going so well.
i dont really see how people need these tips weight lifting just comes natural to me i conform to whatever isolates and works the muscle... i think i need to type in nutrition tips
My God, I always thought that the squats were the king of the exercises but now I can see that it is also a science, which you must thoroughly study in order to perform it correctly. Thank you so much for this series of vids.
Hello Mr squat, love the series. I need a little help - I've got a groin injury which has really impacted with my glute activation, particularly in my right leg. Do you have any advice with activating the glutes from absolute scratch (I have very sub-par mind muscle connection).
I talk about glute activation in quite of few videos in the series - there are activation drills and movements that I haven't included that are very effective, but I cover a lot of them in Squat Rx #3 (Part I & II). Take a look through them and feel free to PM me if you have questions.
IMO ankle flexibility shouldn't be an issue at all unless you are doing full squats. Even if you are full squatting it shouldn't be much of an issue unless you squat w. a very narrow stance.
Now, if you have pre-existing issues w. your ankles, that is a different story....
I think I talk about some of these things in Squat Rx #4 and #12 - take a look and PM me if you have questions.
i have always been taught not to squat further than 90 degrees (knee angle). would the shown squat put too much stress on my knee's when squatting deeper?
also, not going into a full squat fails to strengthen the hamstrings sufficiently, which is a leading cause of strength imbalanced derived knee issues.
Go to at LEAST powerlifting legal depth. But ATG is best if you can manage them
Stupid stretching question: how straight should my legs be when doing the basic "touch the floor" hamstring stretch? Should I lock my knee joints back or should I just keep them from bending too much?
I'm not an MD, nor a stretching expert, but I believe that you should start hamstring stretches with the legs bent and then gradually work towards straightening them. I will probably make a future Squat Rx readdressing stretching.
I wish i watched this video before I blew my lowerback out. Everyone always says go A2G but they fail to mention that you should only do that when your flexible enough to do so.
Sure it matters. Knees further forward means more knee flexion. But, if you are doing a FULL squat, the hips are going to be further forward than a powerlifting squat to parallel and your knees will be tracking further forward as well.
Hello! Great video. I have discovered that my back is "rounded" at the lowest position thx to your video. Someone told me that I need to user lighter weights to correct form AND work on my abs, Obliques and
Iliopsoas to correct this. Is this something good to do? Great videos man
Hmmm, I'm not really understanding that advice. Abs, obliques, and illiopsoas work to flex the hips and torso... We all could use more ab strength, but I'm not sure I understand where they are coming from on that. Perhaps they are thinking that tight hip flexors could be contributing to the problem and that's certainly a possibility.
Good video. I've read Mark Rippetoe's Starting Strength, and he mentions to look at the floor as a point of reference and not to look up, since people tend to bend slightly when they look up.
Also strange about your knees clicking, since I've been squatting for a while my knees have stopped doing it.
I have, I'm kind of confused though. I'm a real newbie at gymming in general but I want to learn the proper technique and asking the average Joe at the gym isn't too good. What did you use except the book to get the proper technique?
Nothing beats good coaching, but in the absence of that, books, videos, articles, and lots and lots of time in the squat racks.
As far as the where-to-look thing goes, don't worry about it too much. The point is not to hyperextend your neck - drive the head back and keep the chin slightly tucked. There are great squatters who look up and down, the thing they have in common is proper head position - there is some variance, but not much.
fantastic clip, great trainer and greats words of wisdom. three time thumps up for this clip - it should be shown to everybody who works serious with heavy iron
hey well i've started to squat and notice that i begin to lean forward a LOT, i've watched my friend who was about 160lbs and did as much weight max as i did and his form was perfect. After i asked him he told me to spread my chest,
i think i need more flexibility because it's rediculous how much i am leaning forward and my legs do all the work and i pull my front up at the end
no way. someone today told me that i butt wink, i never knew what that was, this is the first video i have come across about it and it is brilliant, not only does it explain what the issue is but also gives some brilliant tips on how to help train it out of my technique. fantastic, thank you so much. i am off to the gym now to work on my front squats and over head squats asap!
dombower 1 week ago in playlist Squat Rx
Very informative video, Helped me alot.
DawningProductions 3 weeks ago
I can maintain the arch when I'm really trying hard and squatting down very slowly, but when it comes to squatting at a normal speed, I tend to lose the arch.
essjayyell 1 month ago
None of this shit will work if you're tall and long-legged. Legs are just too damn long and beautiful. If you had my legs your knees would "eat wall" all day or you'd fall backwards compensating.
Only thing that helps is putting thin plates under the heels.
StephenAnthonyMusic 2 months ago
@StephenAnthonyMusic A lot of people will have to take a step back or they will practice "wall avoidance" (legs splaying, leaning to one side, etc). I've known plenty of tall, long-legged people that have done fine w. the face-the-wall-squat drill btw. I should re-emphasize that it is a DRILL to reinforce good habits. Give it your best effort for a few sessions - if it doesn't impact your movement pattern positively, then toss it.
johnnymnemonic2 2 months ago 6
@johnnymnemonic2 does this work for low bar?
rogue8853 3 weeks ago
I love the series, Sensei. Glad to see some of the 6 absolutes from BFS being echoed here. When training with people with bad knowledge is common in commercial gyms, I refer to these videos for guidance. Thanks for making these.
thecityalive 2 months ago
@thecityalive Thank you! BFS has great cues.
johnnymnemonic2 2 months ago
Im into my 3rd week of a 3 day split workout. On leg days ive noticed all 3 weeks bring about lower back strain, often feeling as if i just finished a deadlift. After watching this video, i did a squat in front of my mirror and what do you know! my lumbar arch flattens out before parallel... Flexibility issue. Thank you very much. I appreciate your guidance. I can now work on flexibility, and am one step closer to success.
armenianderick 3 months ago
squat rx, if i can wide squat stance to parallel with perfect form, but can't narrow squat to parallel without rounding my back, what would i need to improve
cp3cp33 5 months ago
damn, this dude is an ATG baws
Insubordinate90 5 months ago
great vids thanks so much, helped me a lot
jtoddjb 6 months ago
ian King is more concerned with anterior pelvic movement and says the butt wink is not the concern. He seems to be right b/c look at how natural it is for the back to round toward the bottom range of motion.. Why work against what every body seems to naturally want to do. As noted alread,y this guy's back rounded during the wall squat.. The stretches mentioned are good though and this guy has good flexibility and should be commended on that. Barely anyone stretches at my gym. It's pretty bad.
castmcc 6 months ago
Good vid, good effort, thanks.
Jrrs2007 6 months ago
Thanks johnny, this video is a great help. I'm just back in training after a couple of years off and already felt my squats were not as good as that could be, and after a few sessions it was taking it's toll on my L back. I guess my hamstrings and hips tightened up from inactivity, even though I know most of what is present in the vid it's great just to get a kick in the ass and have someone else confirm what I need to be doing to correct the issue and get back on track! Cheers!
xyztnb 7 months ago 2
Do you even lift?
fitbrofrank 9 months ago
@fitbrofrank Hi Frank. Yes, I do. Do you?
johnnymnemonic2 9 months ago 28
@johnnymnemonic2 Hey Johny, this series helped me alot but I'm still not sure I am doing everything right. I just uploaded a video of my squats. Could you tell me what you think?
ilikemuffins222 6 months ago
It's really easy to keep your lower back from rounding with the front squat.Your back is so upright over the whole movement and all the stress is on your quads that there's no reason your back should round.
illegitimate0 9 months ago
This is a fantastic video. Thanks for sharing. I'm sure you'll save many a lower back by posting this.
333lemons 11 months ago
The number of times he says squat is amazing!
redchant 11 months ago
Awesome videos.
rizl4 1 year ago
Hey great video man. Since following these routines my flexibility has increased.
Theanonraider 1 year ago
6:48 Wouldn't it be good not to extend the ankle joint more than 90 degree(i.e keep the tibia bone perpendicular to the floor) whild doing this. I could be wrong, but I feel that hamstring is engaged to hyper-extend knee if we let the ankle joint give up to the pool of the hamstring. What do you say?
biniandbini 1 year ago
Do you have any suggestions on how to strengthen the upper back for a person who high bar back squats? I get some thoracic rounding during heavy squats and it's hindering my squats.
Chiefontheditty 1 year ago
@Chiefontheditty back work should help,I used to have that too when I started, gradually went away as I focussed on form
asulike2 8 months ago
ewwwww is that his knee cracking at 8:29?!?!
Foulacy 1 year ago
Awesome man! Thanks for this video! I'm doing 5x5 and am working on my form.
jwhitner 1 year ago
dudes got mad dancing skills at 7:20
MorbidCowboy 1 year ago
Cred for the Squat RX vids! Finally someone you knows what they are talking about! I've watched quite a few videos about squat, but most them are pretty awful. This is quality and worth recommending!
KimBeckGundersen 1 year ago
This is called sacrum nutation and is normal and healthy as long as it isn't to the extreme. The funniest part about this video is the guy says "it's due to flexibility and blah blah" but then his pelvis tucks in a little during the wall and front squat demos.
TheOpenSight 1 year ago
@TheOpenSight
Ummm, ok.
johnnymnemonic2 1 year ago 21
@johnnymnemonic2 lmfao you just got owned and all you can say is "umm, ok".
ratemyfriday 1 year ago
@ratemyfriday Hi Rate,
I've mentioned this before, but since I don't expect you to actually read the other 100+ comments to this video, I'll repeat and make it short:
Losing flexion in the lower back when squatting is not good. A little flattening is probably inevitable under load. Cues are cues. Cues are not technique. The purpose of cues is to get the training closer to proper technique.
johnnymnemonic2 1 year ago 28
@ratemyfriday
The fact that you actually used the phrase "you got owned" hence forward completely invalidates any comment you post. What a show of immaturity. This video is completely correct and very informative to indiviudals that are trying to get their squat technique down.
happytobeproud 10 months ago 3
@TheOpenSight
[sarcasm]
Of course man. It's perfectly natural to round your back during lifting. I see people curling use their back more than their biceps. You forgot to add that squats are also bad for your knees [/sarcasm]
I love how all these "experts" especially those doctors that never exercised once in their life tell you that lifting is bad and squats are bad for your knees. There's theoretical knowledge and then there's people that actually know how to do it.
Theanonraider 1 year ago
@TheOpenSight I believe in the case of the back losing the arch in the squat it's actually known as sacrum counter-nutation. And it's still best to avoid. Listen to this guy, cos he knows what he's on about.
mankillsquare 9 months ago
great stuff....I squat a lot of weight...but I've known for a long time my quads are too involved...now I can see how and what to do to correct it...many thanks!
galendracos 1 year ago
I see very few people even squat this deep at all! Got to have good knees though
dobberdoss 1 year ago
What an awesome video thx.
opinionanonymous 1 year ago
What an awesome video thx.
opinionanonymous 1 year ago
I just heard a crack on 8:30 but heard it more than once in the video. I dont like that sound.
Netwirq2 1 year ago
Awesome video. Obviously really knowledgeable and experienced, and I always like to hear lifting advice from someone who is humble, intelligent, and healthy, instead of an arrogant meathead just coming off his 39th 'cycle.' A lot of great ideas here that I'll be trying today.
cpbhaskett 2 years ago 9
From my experience; I have noticed that lifting heavy corrects your form, because it is almost impossible to "lift heavy" with improper form.
hardassteel 2 years ago
@ hardassteel-- not the smartest thing iv read on youtube, that is bad advice.
nikolatesla08 2 years ago 19
I agree that
you should always begin with a lighter weight and work up as technique improves, the best technique for me though, came out after a couple months of increasing weight, you can't asses your "best" technique at low weights
ShadowNINku 2 years ago
What made you come to this conclusion? I'm extremely curious as to who you are getting your "tips" from. A lot of times, bad form is a result of poor flexibility and lack of mobility. I really hope you are not handing out this kind of advice at your gym
ptrainer13 2 years ago
What? Squatting heavy (or too heavy) with rounded back = almost guaranteed injury. Squat low with perfect form and work up from there.
thealchemist4603 2 years ago
@hardassteel somewhat true, but better not to risk it.
MrPhilosopher88 2 years ago
I think it goes more like:
your form will always be good at lower weights but you can get a feel for correct technique if you use a moderate amount of weight...using incorrect technique at higher weights can be unforgiving, if you want to get a form check from someone else the weight should be relatively moderate to heavy
ShadowNINku 2 years ago
it's totally possible to lift heavy with improper form. it leads to injury.
entropyfu 1 year ago
i hope to god nobody follows your advice
dm325 1 year ago
Thanks for posting this video, I wanted to learn a proper squat forms and this helped me a great deal!
cks3 2 years ago
This is one of my fav exercises for legs, and overall body strength--good tips on proper technique.
DiGiTaLdAzEDM 2 years ago
the fisrst hamstring stretch he does, should i be doing my straight leg deadlifts like that? i heard romanian DL is just another name for straight leg DL aka(stiff leg DL)
iluvfatchx 2 years ago
Awesome video.
Cheers it really helped
LordTanus1 2 years ago 2
Why doesn't this set of videos have more hits? Best set of squat training videos on Youtube.
seoul588 2 years ago 3
great form. great form. I'm impressed you keep the bar moving so vertically
ronhoward47 2 years ago
Wtf is that cracking sometimes. Doesnt sound good :O
Drakaneo 2 years ago 3
OMG! how many power racks all together! XD
Scurpione 2 years ago 10
whenever i try to straighten out my back in the bottom position i just end up falling on my ass. any suggestions?
brazilianjiujitsuman 2 years ago
8:30 snap
billylikenoodles 2 years ago
It'smost likely just using the term 'straight' carelessly to mean the neutral position. For example, if you are told to 'stand with your back straight', your back should take the classic S shape, not a straight line. Try it sideways to a mirror - actually flat just looks bizarre.
amberandash 2 years ago
explained everything as well as ive heard it! excellent video!
jeffbahmahk 2 years ago 4
I think it is important for lifters to realize that some pelvic nutation is unavoidable. Mel Siff stated that mild nutation is natural and should be ignored. The problem is when the nutation becomes severe. Then it is a problem and should be addressed. Even in this video, the guy has some nutation when he wall squats. Actually, in all his videos nutation is present.
So don't freak out if you have some mild nutation. Just make sure it doesn't become excessive.
WorldPeace4All6 2 years ago 2
best squat video out
humpa 2 years ago 2
This is great advice
Yes your back should be straight or slight "c" curve in the lower back. They go over back squat technique at customizedworkoutplans (.com)
thefitathlete 2 years ago
johnny my respect for you,you really good teaching squat,where are you teaching? i want you teaching me,2 years practice squat but no good results,sometimes pain in my back and hiperlordosis,i want know whats is my problem? posture? etc,johnny please help me ,i maybe 100 times to watch youre nice teaching videos but ,I don t know whats is my problem? know scarry for squat and little stress,please help me.
cris0963 2 years ago
Hey is it true that you will injure yourself if you lose the arch while squatting heavy? What about when you HAVE TO lift objects with a round back, such as the atlas stones (the strongman event)? Are those guys putting themselves at serious risk by lifting the heavy atlas stones? I realize lifting an atlas stone more closely resembles a deadlift than a squat, but both exercises put the lower back under extreme load.
mailmepizza 2 years ago
What happens if I round my UPPER back slightly? I hold the bar a bit higher than what he's doing, is it normal? I'm doing full squats and I'm not experiencing any back pain.
Lavabug 2 years ago
Upper back rounding isn't so bad, you want to keep your lower back arched as much as you can though.
heylookatmeok 2 years ago
I have a serious flexibility issue, I tend to lose my arch at the bottom of the squat and good morning my way up on heavy weights.
when do you suggest to perform the stretches drills? at the end of the workout? on the off days?
Korensun 2 years ago
do it whenever you have time.
nockits 2 years ago
thanks for the tutorial. just started weight training and thiis is really handy
Ninja187Rules 2 years ago 3
is it necessary to keep arch during the entire squat??
cheesedips 2 years ago
Yes.
Nauticus89 2 years ago
it will make more sence if you pick some wieght. If you don't keep arch you'll injure your backbone.
...and never lift heavy weight anymore.
bayram5000 2 years ago
you certainly wont injure your backbone,it would be soft tissue not bone.
billysue2 2 years ago
Great squat videos.
Thank you.
Eric3Frog 2 years ago
brilliant video.Thanks for uploading
saker110 2 years ago
Brilliant videos.
huthut91 2 years ago
would you want to do the stretches right before squatting, after finishing your weight workout, or on a different day than that squat day?
ShadowNINku 2 years ago
In this video you say that your head should be focused more upward in the back squat. In Mark Rippetoes book and training videos, he says to look forward or downwards. Which one is actually better?
Xplodz 2 years ago
I talk about head positioning in the February 11 blog entry. I'd post a link, but I can't in these messages.
johnnymnemonic2 2 years ago
@johnnymnemonic2 It is possible to post a link in the description to the movie if you wish to do so. :)
kraftsportNO 1 year ago
you never look down thats for sure,straigth ahead is fine.
billysue2 2 years ago
Mark Rippetoe would disagree, so that is not such a clear cut issue.
MumrikDK 2 years ago
@Xplodz actually from the way the human body is built, looking down while working out is horrible because it cuts off circulation to your head, looking up makes it harder to keep proper breathing, looking forward in front of a mirror and monitoring your form is your best bet
Azn69Knight 1 year ago
@Xplodz this guy has the better form.
humpa 1 year ago
@Xplodz I'd say looking straight up is wrong all the time. Some people prefer to look slightly up or straight ahead in the squat. Personally, every time I look up when grinding out a heavy low bar squat I tweak my neck. Therefore, I've start looking down as per the Starting Strength recommendation. You still have to focus on lifting the chest and you still don't want to look straight down either.
wookieeassassin 1 year ago
Man, I have this problem. Looks like I've got my work cut out for me.
metalburb 2 years ago
You really seem to know what you are doing. If I were to make a video of myself squatting, would you be willing to help tighten up my form?
Akslack 2 years ago
he's actually rounding the back at the bottom in the wall squat example
ShadowNINku 2 years ago
wow thanks for posting this!!
HeartBombChelle 2 years ago
Great video. This was the video I have been waiting for. For ages and even in a few videos I was watching on youtube, I was doing it wrong until I saw your post. I even practiced a full squat through following your down to up position. Great video. Thanks man. Do you have one for lunges, push-ups, and sit-ups. Cursed ab workouts the form is always wrong for me.
vaberella 3 years ago
This guy is good.
Thanks.
prob8 3 years ago
Thanks for this. This will seriously help me improve my form.
Foiltha 3 years ago
second that
aman00777 3 years ago
can someone help me with hyperextending (push back instead of rounding forward) i cant seem to stop doing it.
johnthecoolguy 3 years ago
Can anybody help?? Im entering a powerlifting competition in january in the 90Kg class, i currently weigh 93Kg. What is the best way to diet into this class? In terms of How much protein, carbs and fat to have daily? Ive mostly been eating like a bodybuilder for the past few years and am unsure of how much of what nutrients to eat for strength. Thanks
will1988a 3 years ago
Oh god yes, this is so perfect. Its so frustrating when I do squats because I know I'm rounding around the parellel level, but the sheer will power to try and stop it wasn't doing anything. I'm glad I finally found a way to help.
jon1122 3 years ago
I'm interested in your opinion on squatting with smith machines. I'm someone who's fairly inflexible and my squat form is really bad. My football coach has me using a smith machine for the time being until I can improve my form. I know there is some debate as to whether the smith machine squat is inferior to the free standing squat or not and you seem like someone who would know.
superninjapenguinH 3 years ago
whatever you do, dont use the smith. if your form has problems, correct if with the empty bar and keep adding weight till your form is good.
cheers buddy.
toolfan92 3 years ago 2
Actually, visit the blog - I made a comment about the smith machine recently.
johnnymnemonic2 3 years ago
what is the comment?
oldnewbieraver 2 years ago
my back seems to round with lower weights but keep arched with heavy weights.
What might cause this?
mrbtardation 3 years ago
Its all in your head, when the weight is "low" you don't bother to use proper form, but when it gets "serious" you get more focused and start doing it with proper form, I have the same problem...
St0rmSurge 3 years ago
damned nice techniques man great ideas you saved my squat
darkblaze06 3 years ago 3
Great to see you on youtube johnny.
Saw your Squatt rx a year ago! And i'd like to recomend to all of you people, check out Johns squat rx series, and start using powerlifting methods. Don't waste your time on isolating movements. Work on Basis exersices like squatt, bench press, pulls, and up press. use heavy weghts Eat well, and you'll get strong and big like Johnny :)
thanks eagain johny for sutch a great inspiration!
DmitriMironov 3 years ago 4
Thanks Dmitri and everyone! I'm not particularly big these days, but thanks.
johnnymnemonic2 3 years ago
Valuable insight, thank you!
th1nk4yours3lf 3 years ago
lol far out man that was a crack and a half!
great tips btw!
hitomarohashimoto 3 years ago 4
Wow this guy really knows what he is talking about.
philipbtz 3 years ago 4
Quick question...On the ascent of a squat is the hip flexing...or extending? I thought descending = flexing, ascending = extending
MrZAU 3 years ago
Great videos, going to check them all.
bulkeris 3 years ago 4
great vid
punjabshere123 3 years ago 2
Holy crap!!! this is an awesome series... I love it.
fabienRw1 3 years ago
Is that your knee making that "cracking sound" at 7:10-7:11? Btw, great series you have on squatting.
gainera2582 3 years ago
Probably - my knees have cracked since I was a wee lad. Never had any knee issues to speak of (knock on wood).
johnnymnemonic2 3 years ago
That was a really great video - Thanks
MiicanStudios 3 years ago 3
Sorry for the late reply, thanks for your help John
MrZAU 3 years ago
Thanks alot for the video. Every time it comes to squats, i keep dicking it up.
omxpablo19 3 years ago
When I squat down to parrallel my sacral(tailbone) dips down or under. Is this rounding of the lower back that we dont want or just a normal part of the squat
dabrarat75 3 years ago
i heard this is very usefull form and would like to try it but i workout alone since i do at home with my bench but im scared of doing this since puting alot of weight could make you lose balance or so
Blazerelf 3 years ago
Is it normal for the top of the butt (glutes) to very slightly curve down at the very bottom of the hole? I've noticed this happening, but I think my form is good. I keep my chest high, head up, and back and abs very tight.
MrPS2k8 3 years ago
Why is this video no longer available?
smithke01 3 years ago
youtube just says that sometimes man, just refresh your brownser...
RocknRollAllNiteLong 3 years ago 3
I have talked to some people, including OLY lifters,that claims that the back should be in a NEUTRAL position. Doing so will shift some off the load on to the abs and other core muscles. They also warned me about OVEREXTENDING the back. What do you think about this?
nackorath 3 years ago
Marty Gallagher also said the same. I think that as long as you are maintaining a neutral spine, you'll be fine.
As far as hyperextending the back goes, most people, at the bottom of the squat, don't have to worry about doing that - they just don't have the flexibility to do that under load. At the top, it is a legitimate concern if you aren't attentive.
johnnymnemonic2 3 years ago
Thanks!
amarone1956 3 years ago
Umm..
my legs are really weak,
and I need to get them first in normal shape before start using weights and I need to learn how to do squat actually..
Umm.. so does it helps any if I'm doing it with my own body weight?
or if I'm using some dumbbells?
My text might be really messed up,
I'm really, really tired, I just had 13h work shift..
And I've took couple beers to relax,
so just please try to understand my text..
Thanks :))
Naturerave 3 years ago
I would say just go light weight on your squats until your legs are stronger
aoppeh 3 years ago
Excellent series. Thanks for the hard work. Your emphasis on flexibility throughout the course reinforces my belief in Bikram's yoga and constant study of flexibility techniques: I have improved in ROM and strength without injury. OH and wall squats pointers really make a difference.
courtlandistan 3 years ago
These are some really good tips for people who want to keep their lower backs arched. You guys should really listen...
PWRLFTR242 3 years ago
k ive got a question. is it ok if my knees kinda go outward as i go down for the squat? also my back keeps the good arch when i squat but its slightly angled forward. ive been trying to keep it as straight up and down as possible but its not going so well.
Shiftersice 3 years ago
Sounds fine - yes, most people outwardly rotate the hips when squatting and it helps them engage the glutes.
Upright and straight (or neutral) are not the same thing. It's okay to have forward lean - you just don't want to be rounding.
johnnymnemonic2 3 years ago
i dont really see how people need these tips weight lifting just comes natural to me i conform to whatever isolates and works the muscle... i think i need to type in nutrition tips
nonfamerik 3 years ago
k then fuck off
Shiftersice 3 years ago 18
@Shiftersice lolz
john2ny7 1 year ago
My God, I always thought that the squats were the king of the exercises but now I can see that it is also a science, which you must thoroughly study in order to perform it correctly. Thank you so much for this series of vids.
flasher555 3 years ago 4
Hello Mr squat, love the series. I need a little help - I've got a groin injury which has really impacted with my glute activation, particularly in my right leg. Do you have any advice with activating the glutes from absolute scratch (I have very sub-par mind muscle connection).
MrZAU 3 years ago
I talk about glute activation in quite of few videos in the series - there are activation drills and movements that I haven't included that are very effective, but I cover a lot of them in Squat Rx #3 (Part I & II). Take a look through them and feel free to PM me if you have questions.
johnnymnemonic2 3 years ago
I'm spreading this video around.
Another thanks for posting it, Johnny, cheers!
M.
Minucanelle 3 years ago
Thank YOU.
johnnymnemonic2 3 years ago
what about ankle flexibility? Isn't that a common thing most beginners lack?
desembodic 3 years ago
IMO ankle flexibility shouldn't be an issue at all unless you are doing full squats. Even if you are full squatting it shouldn't be much of an issue unless you squat w. a very narrow stance.
Now, if you have pre-existing issues w. your ankles, that is a different story....
I think I talk about some of these things in Squat Rx #4 and #12 - take a look and PM me if you have questions.
johnnymnemonic2 3 years ago
is that a prison gym?
Striiing 3 years ago
If it is thats a nice prison, usually its just 1 cage that 200 people have to share. As you can imagine it doesnt work to well.
vtwinheart 3 years ago
i have always been taught not to squat further than 90 degrees (knee angle). would the shown squat put too much stress on my knee's when squatting deeper?
fitnessmaniac5 3 years ago
it's the exact opposite
90 degrees is where the knees are the WEAKEST
also, not going into a full squat fails to strengthen the hamstrings sufficiently, which is a leading cause of strength imbalanced derived knee issues.
Go to at LEAST powerlifting legal depth. But ATG is best if you can manage them
klined 3 years ago 3
Not only that, but because you're not doing a full ROM, you can lift more, and ergo put more strain on ALL your joints, and get less benefit.
icilianfenner 3 years ago
do u have to use weight with the overhead squats or is just the bar enough?
cartman1209 3 years ago
I really like the wall walk, that really stretches out my lower back and my abs, thanks for the video
ironlifter450 3 years ago
Awesome video!!
thumpernovember 4 years ago
Stupid stretching question: how straight should my legs be when doing the basic "touch the floor" hamstring stretch? Should I lock my knee joints back or should I just keep them from bending too much?
domukaz 4 years ago
I'm not an MD, nor a stretching expert, but I believe that you should start hamstring stretches with the legs bent and then gradually work towards straightening them. I will probably make a future Squat Rx readdressing stretching.
johnnymnemonic2 4 years ago
Thanks. Your videos are great, by the way. They make me worried about my form, but the more I worry and work, the better it'll be.
domukaz 4 years ago
and if you are concious...lol.good vid it was very informative.thanks
cheech658 4 years ago
Awesome. I just noticed myself slightly rounding my back at the bottom of my squats so I'll be trying some of these for sure.
366z0rs 4 years ago
I wish i watched this video before I blew my lowerback out. Everyone always says go A2G but they fail to mention that you should only do that when your flexible enough to do so.
udapaw 4 years ago 5
Thank you. Very helpful.
xfitgramma 4 years ago
Hello there, does it matter if your knees goes further to the front than your feet when you are at the bottom of a squat?
sanjiv209 4 years ago
Sure it matters. Knees further forward means more knee flexion. But, if you are doing a FULL squat, the hips are going to be further forward than a powerlifting squat to parallel and your knees will be tracking further forward as well.
johnnymnemonic2 4 years ago
Work from the bottom up. Just like supertraining!
strongmandriscoll 4 years ago
Hello! Great video. I have discovered that my back is "rounded" at the lowest position thx to your video. Someone told me that I need to user lighter weights to correct form AND work on my abs, Obliques and
Iliopsoas to correct this. Is this something good to do? Great videos man
slerre 4 years ago
Hmmm, I'm not really understanding that advice. Abs, obliques, and illiopsoas work to flex the hips and torso... We all could use more ab strength, but I'm not sure I understand where they are coming from on that. Perhaps they are thinking that tight hip flexors could be contributing to the problem and that's certainly a possibility.
johnnymnemonic2 4 years ago
Good video. I've read Mark Rippetoe's Starting Strength, and he mentions to look at the floor as a point of reference and not to look up, since people tend to bend slightly when they look up.
Also strange about your knees clicking, since I've been squatting for a while my knees have stopped doing it.
sproaty 4 years ago
I've bought that too! What do you think about it?
GetenGeten 4 years ago
It's a great book. Get it.
johnnymnemonic2 4 years ago
I have, I'm kind of confused though. I'm a real newbie at gymming in general but I want to learn the proper technique and asking the average Joe at the gym isn't too good. What did you use except the book to get the proper technique?
GetenGeten 4 years ago
Nothing beats good coaching, but in the absence of that, books, videos, articles, and lots and lots of time in the squat racks.
As far as the where-to-look thing goes, don't worry about it too much. The point is not to hyperextend your neck - drive the head back and keep the chin slightly tucked. There are great squatters who look up and down, the thing they have in common is proper head position - there is some variance, but not much.
johnnymnemonic2 4 years ago
This guy knows his shit. Great advice
Chris27tuh 4 years ago
Awesome video, definitely gonna watch the rest of the series now. Thanks a lot.
chrisburel 4 years ago
fantastic clip, great trainer and greats words of wisdom. three time thumps up for this clip - it should be shown to everybody who works serious with heavy iron
greetings from germany
indigomuscles 4 years ago
hey well i've started to squat and notice that i begin to lean forward a LOT, i've watched my friend who was about 160lbs and did as much weight max as i did and his form was perfect. After i asked him he told me to spread my chest,
i think i need more flexibility because it's rediculous how much i am leaning forward and my legs do all the work and i pull my front up at the end
theuppercut 4 years ago
Sounds like you're doing a good morning out of the hole - check Squat Rx #2 and see if there's anything useful for you.
A low bar squat position is going to require more forward lean than a high bar position - keep that in mind too.
johnnymnemonic2 4 years ago
In addition to what johnnymnemonic2 said, you should also use less weight until you have perfected your form.
amkeckler 4 years ago
Really great adivce. Its hard to come by this type of info. And it can be crusial. I did not think I had a problem until i saw this video.
everhuge 4 years ago