 Hello everyone, I'm Lance Goyke and this is my old laptop. Today, I want to talk about the plate squat, a more of a teaching easier progression in the squat progression of exercises, but a good way to teach proper positions, teach you how to shift backward in your squat and teach you how to keep your knees and your back and your hips healthier. So how do we do the plate squat? We take it, you know, about shoulder width, stance, toes slightly outward. We're going to grab a weight and as we squat down, we're going to reach it forward. Just like that. From the side, just like this. So why would I do the reach forward? So the reach forward shifts my weight back and the way that I'll show that to you is I'm going to squat down to the bottom and then I'm going to reach forward and I want you to see where my body goes. Okay, so I'm here and then I go here. You see how I shift back and then I shift back forward and then I shift backward forward backward forward. So I need to do that so that I don't fall. Now this this position, commonly when we're squatting, we like to fall forward. Humans just deal with stress that way. They fall forward. They bring their heels up off the ground. They get on their toes, so they're ready to run whenever they need to run. Okay, it's the same thing with squatting. So the big thing with maintaining mobility while you're starting to train or while you're training is squatting in the proper positions. Now if I can squat with my feet flat, my feet kind of relaxed and my heels down on the ground, then I can keep my mobility throughout the squat and afterwards and even later on it helps me deal with more stress. Okay, so consider using the plate squat. Early on in your squat progression, maybe in your warm-up, it's great for teaching the right squat pattern, reminding yourself what it's supposed to feel like and even getting a little bit of an endurance training effect over longer sets.