How to Squat properly

[99sessionista]

you farted

[PrazzyP8594]

my left ear enjoyed this video

[HinduismIsHeretical]

I guess no one follows proper olympic form anymore. You are supposed to squat all the way fucking down.

[thejanitorssuccess]

im practicing with the bar before i slap on weights so i don't fuck up

[DutchRaver21]

fuck my gym for having no squatrack

[DOw0rkk]

I'm a newborn infant. 18 inches tall and weigh 10 lbs. I squat 220 for 3 sets of 10. Is that good?

[alibongo1485]

@oldenough13 thanks for the advice ,I've been training upper body for 2 years now ,got my upper body where i want it, but didn't bother with legs, but , they're starting to look ridiculous, and at the moment im struggling with just 60kg, but will keep at it with strict form as I'm 43 , and can't take risks. At my age.

[alibongo1485]

I fucking hate squats!!!!!!!! unfortunately i train at home, so got to use Them for leg mass.

[oldenough13]

@alibongo1485 Don't think about the weight, think about the proper technique and slowly but steady adding weight to that bar. I do basketball and judo, when I first started with the squat (21 years old back then) I started slowly but my leg strength and mass literally exploded after only 6 weeks, great feeling.

[ThePhrozenPhoenix]

I can't fucking do it right :/

[bolle25]

My biggest problem with squats is... The missing rack in our studio...

[demislasher]

I think i also had fail #3 too, will say, problems feeling my center of gravity. This vid probably helped me come back to squat exercise, thanks!

[demislasher]

THANK YOU FOR THIS VIDEO my problem was fail #2 "hips not in alignment to the shoulders" i was kinda leaning forward a little too much

[666FriedChicken]

When u keep the weight on ur heels when squating u defo feel the quads alot more

[alanle18]

Saw a guy collapse at the gym and wasn't able to move cause he wasn't squatting right

[Econ1260MetZRoberto]

@alanle18 LOL I am actually laughing but it almost happened to me and I know that I should be careful I hope you helped the poor bastard though!

[MrNatty513]

Nice demonstration. Especially common mistake examples. If you can't squat bc of knee problem then u weren't doing it right

[Samd2167]

Great video and great advice! Keep it up!

[jckchrstphr]

Beginner Lifting Standards (2 years or under)

Squat (below parallel) 1.5 x bodyweight

Deadlift (back locked out) 1.6 x bodyweight

Bench (bar to chest) 1.2 x bodyweight

Press (off chest top) 0.7 x bodyweight

Search, "Deadlift Standards" for detailed chart at ExRx.

[antiZi13]

your grip on the bar is wrong, don't teach when you don't know.

[StokedBeastMotoDr]

can someone check my squat video i could use some tips

[MrGimpolicious]

@StokedBeastMotoDr your form is fine just go a tad deeper and you got it

[12d3var]

great video

[Soulsatzero3]

If i'm gonna look like that count me out.

[facecheek]

@Soulsatzero3 if you want to just look good do more dumbbells instead of barbells; squatting, deadlifting etc makes you strong, not sexy

[007GoldenLion]

I used to squat, then I took an arrow to the knee

[highperformace86]

@icedout228 im 15 and weigh 185 and can do 235 so your good your suppost to be able to do 50lbs over your normal weight

[drmoroe30]

@highperformace86

"Suppost"?

[TeddyBearmalester]

Skyrim refrence arrow to the knee-3

[icedout228]

I'm 15 and I weight 125 or 130 my max squat is 160 is that good?

ohh and my height is 5'9.

[GoFuckYouNazi]

I used to squat to... But then i got an arrow in the knee.

[curiosity55]

i wish you showed how to take the squat out of the thing

[curiosity55]

finallly a good squat video

[realcoleworld]

/watch?v=h7V4tzK0U6g&feature=c­hannel_video_title Can you guys please comment on my form in this video? Would be appreciated

[Robonij]

0:00 - 0:30 My right ear. It is satisfied. Not.

[AdinC33]

25 people squatted like this 0:59

[qeqfe]

@GymJunkies as for the having hips below the knees at the bottom of the squat, what if i am doing a half-squat?

[MrBrownpride3]

I bet he was actully trying on those

[snusskalle]

what difference does it make to have your feet pointing in different directions? mine is pointing straight forward, is it better to have them slightly outwards?

[ali18ninja]

@snusskalle Well having them straight actually puts less strain on your back and uses your legs more, which is exactly what you would want.

[snusskalle]

@ali18ninja oh great! thanks for the answer :)

[imthechamp100]

its funny cause i did squats earlier 2day and i didn't keep my heals down so this guy coached me on proper technique and it turned out just like this guys proper squat lol good video and thanx for the info gymjunkies really helped improve my technique

[LXXIII]

Gorgeous. but those tits are fake, right?

[busymike]

@LXXIII stfu

[LXXIII]

@busymike wtf. I totally posted this on some russian chick doin squats. my bad cuz this guy's technique is by far the best on youtube.

[1Jonman1]

He needs to coach the squatters in the dale farm evictions

[johnfit1]

Why the fuck is this guy giving advice on bodybuilding - he's not big or ripped!!!

[OriginalJoseyWales]

@johnfit1 Its not necessary to be either ff those to have good form

[LloydChristmas777]

@johnfit1, knowledge is what's important. If he's teaching correctly, then that's what matters. I'm sure Cus D'amato couldn't outbox Mike Tyson.

[hockeyplayya2]

Your lower back should absolutely NOTHING to do with the squat. Hamstrings and butt only. Keep those knees back and chest up tall champ...

[MaruTek]

its the guy from fired up.

[tqjones73]

This is NOT a proper squat and you can hurt yourself by following this video --> (view 0:55s): Wrists should be inline and thumbs above the bar next to the fingers. This way one will keep their wrists inline with their forearms.... Your back supports the weight, not your hands. Keep your wrists inline with your forearm, never bend them. Please advise.

[HeroDanny]

I don't understand, I have been squatting for about 6 weeks now and I am at about 150 pounds and when I squat it hurts the inside of my thigh kind of where it connects to my groin. A friend of mine suggested that I squat with a stance that is too wide, however my stance is about as wide as this guy's. Also I watch videos of people squatting 500+ pounds and their stance is even WIDER than mine. I don't understand, does anybody think it could be that I don't stretch enough?

[AdamWoodhams]

@HeroDanny Hey, i've recently found out that because not everyone has the same body, sometimes adjustment exercises are necessary to get your body aligned for the exercise. I'm pretty new to this all, but also feel a slight pain in my left top thigh. Good luck.

[HeroDanny]

@AdamWoodhams Yeah man, I have no clue what I am doing wrong. I actually took a week off to let my leg heal. Not only was my leg hurting but my lower back started to tense up and even my feet hurt (which I am still experiencing slight pain in the soles of my feet). I cannot figure out what I am doing wrong. I feel like my form is pretty good, however I believe this is related to my hips not being flexible enough, Check out my channel and look at my video of me squatting. I thought I had goodform

[Peer974]

the best technique I've seen. there are so many guys on YouTube hoping to show a good technique while squatting with all plates they could find in the gym (...) but eventually they look funny and their videos are truly misleading. this is definitely the best technique I've seen so far, no matter the weight or looks of the guy.

[Enanurri]

Nice video..

[yaeliscool14]

he farts when he squata hahahah

[lakelet1]

pretty funny video

first.. start to train, after some years maybe you can show us "how to" things

[CaptnColey]

@AndyHarglesis

i believe they made a movie about you... its called "Jack" it stars robin williams and unfortunatley once you graduate highschool you'll look like you're 80. and you will die.

[joardahl96]

thx



[TheRifles012]

Learning squats from a guy with chicken legs, AWESOME!

[luljan]

DO YOU EVEN LIFT?

[AndyHarglesis]

I'm 13, NATURAL at 203lbs and 6'4", no DRUGS not even PROTEIN SHAKES and I squat 690lbs for 1 clean ass to the grass rep, no suit!

I have video proof.

[thebeadog]

@AndyHarglesis do you want someone to congratulate you? congratulations

[BootyBot]

@AndyHarglesis no you don't

[MrMikeyboy1002]

@AndyHarglesis I'm 12, I can squat 690 pounds, with my dick, while im high on heroin drinking a protein shake.

[drmoroe30]

@MrMikeyboy1002

At least it sounds as if you are getting enough protein in your diet.

[Dogman022908]

@AndyHarglesis dude... you seem to have been 13 for waaaaaaaaaaay to long...

and can we see this video please?

[AndyHarglesis]

@Dogman022908 I turn 14 soon. :P

[HuntsyERDoc]

This is actually one of the best demos for squat despite homeboy's appearance

[curtispreston1]

Thank you so much, for the demostration.



[devilMiro]

is this guy on roids?

[Mike7E0]

am i sexist if every time i see a woman showing how to exercises i dont click it?

[thomascolin12]

@Mike7E0 No...it might mean ur gay though

[Claymore2408]

How do you develop hamstrings? I squat 150kgs all the way down for 6 reps and still my hamstrings are skinny as chicken legs.

[mydadsacop123]

@Claymore2408

how much are you eating?

[Claymore2408]

@mydadsacop123 I'm eating enough i'm making gains on my upper body but my lower body is not changing. Just got toned abit.

[Manishh95]

i cant keep my heals off the ground.. how do i keep em down?

[MegaBananaman69]

@Manishh95 dont wear any shoes just barefoot or socks...it works well

[youlooklikeawasteman]

@Manishh95 Wear shoes made from Cement.

[aalexcp]

What the fuck is the hip crease?

[realcoleworld]

watch?v=BBV2AGF56j0

THAT IS HOW YOU SHOULD SQUAT!

[AndyHarglesis]

I do that and MUCH more being 1,000% NATURAL, no drugs!

[AndyHarglesis]

I'm 13 only, weigh 201lbs of solid strength and I've squatted a max of 685lbs before, full range, ATG 100%.

Check me out, I have the video!

[johnnyboy922]

this guy is not big but sad thing is he knows more than some of the ripped guys making squat videos.

[bullarmedmjolk]

It's really kind of embarrasing that you point out common squat errors, without giving any kind of advice as to how people can actually fix those errors.

[The2010DC]

@bullarmedmjolk not emabrressing, the only way to fix is lower the weight and to this as shown, if you cant do it at the lowered weight, lower it some more, if you cant to do it then.....just leave!!!

[85asad]

you told that much wrong excersices that i forget the fuckin write one :D:D:D

[jmk0309]

I'm a little confused. I keep hearing how squats increase your vertical leap, but for me it seems like it's actually decreasing what my plyometrics have done for me. Any pointers?

[vicx05]

can you please make a how to Deadlift properly video?

[phaquetoob]

My heels keep going up

Any suggestions?

[bDfuryan]

@phaquetoob when going down push your knees out. and make sure you're feet are little bit pointing out too

[phaquetoob]

@bDfuryan

I try to do that but if I do, I start to lose my balance. Am I simply not flexible enough?

[bDfuryan]

@phaquetoob Maybe you're holding the bar wrong? maybe you should watch this video: watch?v=kawBY5p29fQ

he explains how the correct form is for the squat from the beginning.

[phaquetoob]

@bDfuryan

Thanks. Turns out my stance was way too narrow and what I was trying to do was impossible.

Thanks!

[bDfuryan]

@phaquetoob No problem ^^

[packdude182]

@phaquetoob try to take some weight off and focus on staying on your heels

[IndianXC]

Weight on heels. Knees track feet. Straightish back.

Rodger that

[CJxMusic]

He forgot to tell you the bar should go on your shelf and not your neck and to also look up at the ceiling the whole time.

[Insubordinate90]

Wow, nice form bro

[sXeCanadianBoy]

Very helpful, thanks for posting!

[MacDaddy635]

They show the wrong ways so people know

[eileenBrain]

This vid should be called how not to squat properly. Why show the bad techniques when you can just show one correct technique.

[jaffacec]

is it possible to have biomechanics which makes it impossible to do the squat for some? i can't do em for the life of me and i'd love 2 b able 2, i can't squat to parralel without lifting my heels, also once i go down my back goes so far forward that it is nearly paralel to the floor by the bottom of the movement, if i try to sit into the position i fly backwards bc lack of balance, im a freak i kno lol, i think its 2 blame on poor flexibility and balance, any advice would be gr8ly appreciated

[espDoctor]

@jaffacec the kind of shoe you are wearing can make a huge difference in form,idk what kind you wear, but I see a lot of guys in the gym wearing running shoes in the gym and even in this video. A running shoe's sole naturally pushes you on your forefoot lifting your heels, which completely ruins your form from the get go. Any flat soled shoe, no heel lift, should help a lot with your balance, which sounds like the issue, but then again i still dont know what kind of shoe you wear lol

[CIarKent]

@espDoctor I saw a guy in the gym doing squats with plates under his heels, he said its in order to protect the knees. the heels should be higher than the rest of the foot.

what do you say about that?

[vikingfootball92]

@CIarKent Thats why people use Olympic lifting shoes.

[espDoctor]

@CIarKent It can be preventative for knee injuries, but only if you're having problems with excess knee movement particularly forwards. Its more of a technique variation than injury prevention as it makes your posture more upright which puts more tension on the quads. Also having a plate under your heel is a lot different than having a squishy eva foam running shoe sole that compresses and decompresses.

[bensonboy70]

Just make sure it's on your traps and your good not on your neck. Also they make pads and braces witch help me with heavy weight and high reps or burnouts

[keeshond5]

ive always wondered.. is it normal that the bar hurts my shoulders/back?

[Yeeeooo000]

Good form. But does he look like he has never gymed in his life lol

[1ApertureRealist]

Do you have to go that low D:?

[Vegemighty]

My heels always come off the ground when I attempt a squat, even without weight. My legs are greatly inflexible. How can I increase my flexibility so I can do a full squat with proper form?

[AthleticFX]

@Vegemighty It might not be a flexibility issue, you may have a weakness in your core, hamstrings, or ankles. If it is a range of motion issue, you could have tight hips, hamstrings, ankles, or back.

[MisterKorihor]

His form is good. My only suggestion is to have your hands a bit closer together. That way you provide a better trapezius platform for the bar.

[iDPG95]

his knees are going over his toes, not good



[PatrikDC]

@iDPG95 you're an idiot, not good.

[AthleticFX]

@iDPG95 Yes, it is important to make sure your knees are not going over your toes.

[vjohn82]

Well, I suppose that's one way to fuck up your wrists

[espg12345]

how far past the foot are the knees aloud to go

[PatrikDC]

@espg12345 It depends on your individual anthropometry. It is possible to go too far forward with knees, which is usually coupled with not sitting back and shifting the weight from the heels to the toes.

[ElectricEcstasy]

Great tutorial vid. Most of the other tutorial vids have people going at a much faster pace so it's a bit harder to study their form very well.

Thank you!

[1ApertureRealist]

Is it normal for your back muscles to be a bit sore after you take the weight off?

[greenparty07]

@1ApertureRealist You kind of get used to that. But you should also not have the bar right on the bottom of your neck. Lower it down a bit and make sure it is solidly across the traps. Use your arms to keep it stable in this position.

[91lilfrozone23]

@1ApertureRealist

well squatting will give you a nice lower back and abdominal work out as well.. so yes, it's normal as long as the pain you're feeling is the type of pain you feel whenever you brake down muscle tissue.

[bfisher20111]

quite exaggerated at 1:35.

[TheJasonpauzaum]

@robbiepoolman. Try developing the delts more by doing pull-ups or rows to add some meat and protection. You can also use a towel and wrap it across the center to add some padding. Most gyms should have squat bars that have wraps along the center.

[PatrikDC]

@TheJasonpauzaum pull-ups and rows are great, but using a pad or a towel will prevent your back from adapting, and can cause the bar to shift out of position as you progress through your sets. Don't use them, just make sure you're positioning the bar correctly and you'll get used to it. Also, at heavier weights the bar will flatten the pad, making it useless, might as well get used to squatting without it now.

[topdailyvideos]

So many examples of what not to do.. I ended up doing one >.> monkey See Monkey Do

[Xeando]

Thanks for wrecking your back just to show us how to not do it

[TheDarkTheories]

i like men

[konkrykoz20]

So what should I do when I make the second mistake when my back goes to far forward

[robbiepoolman]

ive been going gym quite alot lately and i tryed squating up it hurt the top off my back why is this?

[92benno92]

You said Squat too much now it sounds funny.

[peterrory]

Great vid! This has to be one of the best tutorial vids on squats I have watched on here so far! Most ppl seem scared to go down far enough but you do it perfectly! Knee to hip is the general rule of thumb.

[jcollie800]

dude this guy is jacked

[YingYangWars]

man booooooobsss YIPPI

[benbasketballgtar]

also you may want to include if the exercise is a bilateral or unilateral exercise and if its a lower body push or that kind of thing, and make sure to include your contraction types eccentric which is the less working phase and concentric which is the exertion phase. For example a back squat is a bilateral lower body pushing exercise, it works your quads ,glutes, hamstrings and some lower back. inhale on the way down, exhale on the way up, eccentric = lowering, concentric = raising

[benbasketballgtar]

one little tip you can cue for someone if they have problems with keeping weight on their heels is to place a plate under there heels this will keep them applying the pressure to their back more, In addition, if the person is leaning forward too much or their knees are extending over the top of their foot then cue the person to think about sticking out the glutes on the way down. for your next video id recommend you put some tips to help people with the common problems people have

[cocacola20000]

great video it reminds me of islam

[bigchicken24]

@cocacola20000 Wow, that was completely uncalled for! Your just a tool!

[dchen345]

chump

[davorin95]

this is wrong way to squat. your hands are not in good position.

see book, "starting strength" for proper form.

you will injure yourself soon.

[esca8652]

He looks JUST like the guy from Man vs Food, only skinny.

[Abs9106]

Theres no way i can go down that low. My bones aren't capable of it. is there something wrong with me or is it just not supposed to go down that low??

[Tarantulus666]

@Abs9106 google "third world squats" and read it thorougly, it takes practice for most of us westernised desk jockeys!

[obbma4ler22]

Squat > bench

[antzzz111]

his knees are shooting out forward to much, i have bad knees from squatting like this before i knew

[nike05]

@antzzz111

[squidger5936]

This guy's a tub 'o goo. Is that a beer belly or do my eyes deceive me?

[100tonlifter]

Wow O.o this guy does bad form with good form xD. That's exactly what some people look like haha.

[lolimfalling]

whats a good starting weight for squats? im 6ft 170 lb but dont have any real muslce right now but plan on starting oging to the gym

[Mihker]

@lolimfalling work your way up. Start with the bar only for a warmup set, then slowly start adding weight.

[SuperTongpo]

Add wearing running shoes to the list.

[theBritishkid95]

There was some very creepy breathing coming out of my left earphone for a lot of that...

[Gavrillo]

Why are you in my left speaker?!

[ThePrettyCoolGuy]

LMAO!!!1PLATE!!!

[djeikop]

Hey, some questions:

1. I viewed another video that told not to let the knees pass your toes, as this may put stress on the knees and cause injury. After viewing this video I am confused: Is this true or not?

2. I have been having some problems occasional minor pains right knee after I fell and hit the knee to the ground. It may be a slight case of hypermobility (?) or some other minor injury. My question is if I can still perform the squat if I use correct technique, or is this dangerous?

[Forggeter]

@djeikop if you still need help with your questions:

1. Never let your knees go past your toes. A lot of weight is supposed to be on your heals, not your toes. If you see yourself going to far forward, adjust your weight

2. My best advice for this is start with lower than what you usually do and work from their, if you ever feel any pain whether it be right after or later, stop squating, go do something like benching.

[vasyasol]

well explained thanks for your time

[zambert008]

great advice sir!

[wisam1991]

your locking out and your wrists are bending back, when people get to a heavy weight injuries can occur

[crazygsta]

Kids at my school don't get how to do them right, they put too much weight and very poor form

[powdermax80]

I would use even more weight if I show the wrong execution

[MrMosheMoll]

lol goofy ass nigga

[Jsmith858522]

If you dont squat, you aint squat! 

[41rukahscaput]

this sucks. it dosent explain how to fix these problems.

i lean foward and think i must just have a weak back or inflexable hams.

so how is this fixed u 4'6 queer!!

[sub7design]

The first mistake was a terrible setup. Bar is high whilst sitting on a back that is not tight at all. I can see it wobbling and it's baby weights. Too many people see too many crappy demos like this and don't know and better.

[yonkersfugitive]

Awesome...a video on how to squat properly and the guy is wearing running shoes/cross trainers...FAIL!!