 Ladies and gentlemen Salomite back with another video with my special guest Maybe not the most jacked on YouTube. No But the most handsome fitness youtuber to ever grace your Mac or PC Omar is off. Oh my ass off. Oh my jerk off. There's a lot of variations going on bar is buffing I just want to correct you. I'm actually the second most handsome youtuber after Low-carb Corey the fitness youtuber who most people won't remember he filmed himself taking a shit and Deleted that's it. That's all she wrote Well, baby you're in the second most handsome, but first smartest since you didn't film yourself in the bathroom to get deleted I was gonna do it Mike. We should then he did it first. Oh, he stole your idea Mm-hmm, so he's a liar a cheater and he's dirty and a pumpkin eater. Mm-hmm ladies and gentlemen today We're gonna talk about squat depth Now everyone may say we know squat depth. We know squat depth hip below parallel That's all you need power lifting do what works right for you There's a lot of different variations because we need to talk about Context we need to talk about the people we're speaking to and which may be a wide variety on this channel Some people might just want big quads some people may compete in power lifting Some people some new people may be into weightlifting the clean and jerk the snatch Hey, now and how should you squat from that? Do you have to go ATG asked to grass or it's not a real squat? And this in this is mostly talking about the back barbell squat starter off squat depth. What do we need? What are you looking for? Fan that's the question I think the short answer to that would be it depends upon your goal and so it's a goal specific and then your body will largely determine Ultimately your maximum squat depth, but I think most people when they first start squatting They can get lower through mobility through honestly just practice in the skill the best way and one of the best things I recommend for most people is just one of those shout out to Greg knuckles the breathing pause squat at the bottom Where you do ten breaths at the bottom of the squat just you start with a bar nothing crazy and you get comfortable around there You know working on that Abdominal pressure you're working on thoracic a kind of strength. So you're keeping an upright position. You're breathing through the core Working on your bracing will allow you to get deeper over time However, I think you should never squat lower than your actual mobility with proper technique allows And so it ultimately also depends on the type of squat you do So I would say for some people and I've noticed this when they do the low bar squat and they don't have either Thoracic mobility or their shoulder mobility so they don't have it the ability So they'll try and low bar squat, but they don't have the external rotation necessary in the shoulders So they'll puff their chest out kind of peacock style and as a result of that when you extend too much with one area of your Spine then your lower lumbar area will tuck and so you'll get a little bit of but wink now is a but wing inherently bad Not necessarily but on some people on some bodies. It definitely especially under load You don't you probably don't want that and so again That's why I want to say it's individual specific But you can work on it over time and I would say you need the proper depth for your goal So a weight lifter by and large will need a squat lower than a power lifter because when you catch the clean if we're talking about a front Squat variation you'd want a front squat basically where you'd bottom out on a clean now There are some people Ben Clared at someone that you train with is an individual who will squat higher than when he catches a clean He's also just really strong. He also just doesn't catch a clean as low as some yeah a big old boy Yeah, and he actually has so much musculature. It probably is harder for him to get down and so I don't think there should be You know any nobility and you squatting lower than someone else as long as it's at least I'd say to parallel and That's why a lot there's a difference between Trainers who have actually trained clients and I made a video about this where if you're middle age and you're coming from the Office and you've never squatted before you're actually probably squatting above parallel and that's probably exactly where you should be for at least several months and so on those individuals working on a box quad variation working on gradually lowering depth Working on the cues of feeling your hips sitting down Opening up the hips pushing the knees forward over time becomes important But the overall statement I would make is that you should squat to a depth where your technique is on point And you should go as low as possible. I would say unless your goal is specific to sports So let's say you're a power lifter in which case you want to go just below parallel But squat as low as you can with good technique and most people that's around parallel to just below parallel Yeah, even for power lifters. I think you know again We talk gen pop you want to go as far as you can control stay tight and be under control of the movement So some may be a barbell back squat, but if you're a trainer out there, you know A great variation is the box squat another great variation for gen pop is the goblet squat sometimes when you're It's a little easier to go in depth and same with the high bar squat A little easier to go in depth in the low bar not saying one's better than the other But for the gen pop that might be a good start for the weight lifter again Maybe even the weight lifter and the bodybuilder or aesthetic bras We want to get a lot of load stimulus in a greater range of motion the more greater range of motion perhaps the more muscle fibers for the maps more gains we get so There's maybe a reason if you're a bodybuilder to squat full range rather than quarter And again with powerlifting a lot of morphology which Omar talked about how you're built is going to dictate Not only what it looks like, but how deep you can go and the other factor with depth in especially powerlifting weightlifting squatting is interesting especially the back the back squat because It is really an accessory movement The back squat is to weightlifting as maybe the row or the chin up is to powerlifting in a way, right? That's just a random reference. Yeah, the idea that it is definitely a secondary movement The goal is to improve the primary movement and it can really really help like it's almost necessary to do some kind of back for a powerlifter Guaranteed to do some kind of back squat for a weight lifter the powerlifter morphology Hitting depth because that's the rule hip below the top of your knee. Yeah But third thing is pacing some people as the weights get heavier The breathing squats a great way to start building up confidence in the hole Yeah, as you start and adding load a lot of people cut short because they're scared There's a little bit of a roller coaster feel to hit that depth and the biggest thing to me I call it pacing or rhythm finding a flow and control be quick But don't hurry is something I use move as fast as you can while maintaining control all the way to depth all the way Yeah, I was gonna say that I've never noticed an individual pretty much Who is the weight gets heavier and heavier will squat faster on the way down. Yeah Pretty much people get a little bit more hesitant. Maybe maybe at the highest level. Yeah guys because they know the control Rebound they need. Yeah. Yeah, so staying tight practicing good form I would say that's a really good point about anterior loading So for people that just want to fill it out feeling what bracing actually means because it's kind of that word that coaches will throw around but a practical way is to start with some planks before you do any squats and then In terms of anterior loading Jordan shallow actually has a good one the counter squad He calls their counterbalance. So you instead of just a goblet squad You hold it out in front of you and so that's even more anterior and then five to 25 pound plate Oh, yeah Yeah, and then a anterior loaded one in the form of a goblet squad the breathing pause squat will work on your torso Rigidity I could say for myself I am someone who is actually not that mobile But I have been able over time just to work on that stuff where you know, you see some people as an example I see the way like let's say an Alan Thrall squats, right and just the way his hip mechanics move I'm like that boy is meant to squat His famer's a little shorter. Maybe it's just a hair easier. It comes a little more natural. I'm a sprint. Ah, okay You only have to look at the little longer legs But when I first saw a squad if my hips jammed up and actually the first time I squatted low bar And I was told I was getting good coaching But my hip socket actually felt like it was getting jammed into one another Some people just can't hit dead certain stances if they're too wide No, yeah, so don't be dead set on your way and don't form an identity base on your squat Well, I'm a low bar squat. I only squat this way, you know It's like you actually Experimenting over time and working on that mobility for your morphology. I do like that breathing pause squat really for the torso Vigidity so just feeling comfortable down there or where people might feel too shaky and so subconsciously Subconsciously they squat higher. I think is a good idea. Ladies and gentlemen ATG hit parallel figure it out for yourself. There's some tips. Oh, Marisa off You know who he is, you know where to find him link the description. Appreciate you catch you the next one