Foot Pressure & Knee Movement in the Squat | JTSstrength.com 

2:07 If the knees stay back then it makes it harder for the quads to fully work which will severely limit the ability to get out of the hole. 3:08 Bring your bodyweight forward so it’s directly in front of the shin. Apply equal pressure into the toe and heel. Keep the knee over your toes as long as you can coming out of the hole overwise the hips will shift back and you will have to go up in a more good morning style of squat. 6:42 Important Cue: Initiate the squat, if not knees first, at least with the knees and hips simultaneously. Don’t break at the hips first.

Kirsten is so pretty

I started squatting the way you guys coach it about a year ago, it's taken a while for my quads to catch up to my back and hamstring strength after following the "starting strength" squat ques for years, but I'm now much stronger in the squat than I was before and my quads have almost doubled in size.

Attempts 865 and says he has a weak back? My back must be non existent.

But what about mah HIP DRAHVE??

kristin's like that cute girl next door except she can outsquat you lol

How did they that put that much relevant information into 10 minutes? Scratching head

The reaction after chad's failed squat continues to prove how much he loves the sport, really inspiring. Thanks for this content you guys are awesome

The 7 dislikes have poor ankle mobility.

I've learned the "lean forward" in the setup position from a Torokhtyi video about back squats. It feels awkward the first time you do it but it makes a lot of sense, as you have to adjust the center of gravity of the bar to your midfoot, no your heels. Really good video JTS.

Man this video completely changed the way that i squat. I always sat back first and didn't feel it as much in my quads.

Equipped lifting is the worse thing to ever happen to powerlifting. Why not just design an exo skeleton with hydraulics to "lift weights" in? Lifting in a rubber band suit, what a stupid thing that shouldn't exist.

Excellent instruction and a real eye opener. I have competed since 1980 in the ADFPA, USPF, USAPL and SLP. I was told for many years that the shins MUST stay straight and NOW you are telling me otherwise. I was wondering why a couple of your female powerlifters squat with such narrow stances. Your videos have answered that for me. My biggest problem (and I am all ears for suggestions) is I have nerve damage (Neuropathy) in both feet which makes my balance more difficult as well as my ankle flexibility not good either. I have squatted 500 in a single ply meet and most recently 405 raw at 49 years of age. I want to build my quads more and utilize them more in the squat as I tend to bend over quite a bit. Box Squatting has helped me (1) have a depth gauge or target and (2) have a target for my pause squats.

I applied this method to my ugly squats after watching your video with megsquats and it has helped me significantly. Thanks for another informative video.

I really appreciate the way you explain things and break them down. I feel like I’ve been living a lie my whole life when it comes to squatting 😜🤯

Kris cant even squat wrong. What a beast

Imo. These gentlemen put out the best squat tutorial videos. Thank you.

Really glad I came across this video. Running Bulgarian made me realize with such frequent practice that the cues I was using weren't working for me. I squat ATG with very good ankle mobility. This is how I felt I should be doing it all along but allowed myself to. be misled by the cues of others with different styles and mobility. Thanks guys.

Thanks for the video! I found that widening my stance and sticking my toes out a bit also helped my quads to fire sooner. I was suffering from good morning squats, and while that was OK at lighter weights, when I hit 100kg (I'm a beginner so it's relatively light) my hamstrings and glutes were doing the majority of the work. Breaking at the hips was a problem, but when I adjusted my stance width to something wider I still broke at the hips as my ankle mobility wasn't and still isn't great. Then I would immediately drop into the hole with my chest upright by pulling shoulder blades down and squeezing them together. Then I cue myself with 'chest up' and try and to focus the weight onto my quads by driving from the front of my feet and taking my time. Slowing the reps down to focus on quad activation helps. I can't hit as many reps as I'm too fatigued and I don't squat below parallel, but it's helping to correct my form so I can go back to 100kg (but safer) and continue to progress. Once my ankle mobility is up to snuff, I can start breaking at the knees and hips simultaneously.

The era of highbar squats, has begun. Hip thrusts eliminated my knee pain btw.

thank you for this video. i think so many people, including myself, have been mislead about the squat and the primary movers of the squat. there's so much talk around the fitness world about being "quad dominant," and it scares some people to the point of not wanting to train quads at all and exclusively activating the glutes/hams in all leg exercises. you guys cleared this up perfectly

This is a fantastic video. Very helpful for issues I've been having lately with my squat. You explain all the aspects very well and how they play into the movement. Thank you!

I love Dave H. mile high squats lmfao. Nobody outside his echo chamber would call that a good squat.

One of the best videos on squatting ever.

This video would make Mark Rippetoe mad, I like it.

I always been high bar and it's tough to find good tips. Solid video

Squatting like this makes my squat feel a lot easier. Great video!

Any video with Max Aita is GOLD !

İ am curious on JTS’s standpoint on Starting Strength’s or Mark Rippletoe’s squat teachings. İt looks like the video is very selfexplanatory but id wanna see them talking about it too=)

So why did my physical therapist teach me to squat by pushing to hips back first and as far as possible? Are these people not supposed to be educated? In conclusion I payed 60 euros/hour for someone to teach me how to squat wrong

I might start front squatting to reinforce this. Sure im weak but i think itll benefit me in the long run, besides even if it's lighter it just means more focus on quads and strength development there.

OK ... at 59 I do not have the ankle flexibility and I do have Neuropathy in both feet. HELP !

Thank you for the knowledge.

Love all of your advice on juggernaut. Would like to do the online coaching in the future. :)

Thanks guys ..these vids have been so so helpfull. Again thank you

This guys build and accent really remind me of Big Lenny

Thumbnail low key looking like Fernando Alonso.

0:28 it's a grand total of... ZERO

Always great content from you all. Hoping to visit Juggernaut HQ for the first time next week.

This is high bar squatting. What about people who use a hybrid stance or who low bar squat?

Thank you It's very helpful

women are so good at showing emotions, shes a little bored:P

Is this applicable with the low bar squat? Knees travelling forward etc

Thanks a lot fellas for the free tutorial

Love your guyses content thanks so much

Damn this video kicks ass!

She looks like alexis texas, doesnt she? Or is it just my dirty mind?

man did I need this. thank you.

This is the opposite of starting strength form lmao. The real way to squat none of this hip drahv good morning bs

Someday I will finally know how to pronounce "Israetel " accurately...I will die a happy man.

I want that GRIND T-shirt. Now. Reply. Send link. Fast. Thx.

Yes!Great job boys (&girl!). I suppose if you use skwat shoes things are little easier than with that floppy nikes. High bar squat is always more beautyful than low bar. BUT, as is easier to lift more weight with low bar, ppl use to go to the easiest way.

Cannot generalise that.

CWS MA, I recently noticed that when I squat the barbell rests crooked on my back/rear delts. Everything else below my shoulders looks fine/symmetrical. Is this a problem? Should I worry?

Thank you so much

nice video guys and girl, quick question: do you actively use your shin-muscles (whatever that is called, the same that would raise your forefoot) to pull your knees forward or is it more of a "it just happens" thing?? i could squat both ways and they look and feel a little different from each other

Hey guys, please make a video for wrist and elbows position during squatting.

Instructions unclear, got lost in Chad's eyes and Kristen's smile! :O Great video - something i personally always have to put more effort in when training. The video of Chad failing his squat made things very clear to me now as to what happens when especially quaddominat lifters shift their knees back too early :/ The pressure distribution in the foot is also very helpful to keep in mind, thanks you three!

This video is excellent. Just the first minute needs to be taught in every gym. Stop sitting back on your heels. Sit down into your quads people

Is this technique suitable for barefoot squating or shoud I put something under the heel to reduce the ankle dorsiflexion? What about low bar squatting? Can I low bar squat without shoes and have a great travelling of knees forward?

Wow best video ever. A lot of them out there talking bs about squats but this one nailed it. Love you guys ! I'm happy to subscribe.

If I putting my knee forward my heel is fucking pain

I've been using the sit-back and knees-out cues for years and it's never allowed me to squat alot, plus it gave me a ton of knee problems. Since squatting like you suggest in your videos, my knee pains have gone away and my squats feel much smoother. My back likes it, too.

awesome video , i had never heard somebody analyse this part of squat technique, i've really learned something thank u ! watching u from france

Her heels can be seen coming off the floor a little bit when going to the bottom. I have the similar problem. Is this something that needs to be fixed?

Is there any slight differences for somebody using knee wraps in your opinion ?

Yh I have been using this tip since max put it on instagram and back squats feel better but front squats have gone through the roof and carried over to my cleans, can't thank you guys enough for such a great channel with all these awesome tips.

Thanks, you guys are pretty good at this, very helpful!!

Thanks for the great tip. Bend the ankle, shins tilted forward, keep the knees over the toes as long as possible, to maintain the center of gravity at middle of the feet. Otherwise the vertical shins will lead to "good morning" squat.

I feel that when I try this, I come onto the balls of my feet too much and then my heels come off the ground. Any way to prevent this?

Is the cueing the same for someone tall with long femurs? Thank you. :)

Can't you just do front squats because that movement soley focuses on your quads

So you are saying that its best to not use weightlifting shoes? Or only use them if you lack proper ankle mobility to get into the whole without your heals popping up? It would be great if there was footage demonstrating the issue that Max was talking about around 8:00. Is there a good active technique to use to know that you've gotten below parallel?

There was little discernable difference in what she was doing to me

Is this still advantageous if you are a strong back squatter?

5:33 dafuq?

hi

Kind of funny how they say keep the weight in the middle of the foot and her heels still lift.

Thanks for the video guys. It really helps average lifters like me.

Thought it was Fernando Alonso on the thumbnail

Do you have squat video for equipped lifter?

This is excellent. Having said that, I changed to a slightly hip-first break and lean a bit back because of aging knees. It has kept me in the game.

What If I have a bit of knee pain? Wont this make it worse?

Daggum tony stark squatting in the thumbnail

These are some of the most gorgeous/seemingly effortless squats I have ever seen. Nice work!

Added to my squat tips playlist. Thank you so much.

how much do you weigh these days, Chad?

I'd like to duns more of Kristen.... ....I'm not sure what that means, but I'm going with it.

MUCH BETTER. Thanks gang! I hit 365 x 5 and 385 x 3 before holidays. When I came back, everything felt weird. I had too much weight on my heels! Duh! I had trouble hitting depth and my squats felt good morningy. I'll report back tomorrow after my squat session. The impromptu air squat felt great though.

i hear you say multiple times that the "whole foot should stay on the ground the whole time as the knee comes forward"..ive always heard this and "known" this...but why???why cant we squat with the heel up? is it because more foot is more force against ground like a force plate?higher increase of injury>to what> futhermore as im experimenting right now, why not DORSIFLEXthe ankle MORE as we descend by curling toes up or bringing toes off ground as we descend to increase our dorsiflexion as knees go forward? ive nvr seen anyone talk about or try this,,,thank you

Excelent quality video, as always!

As always super helpful content!!

Could you PLEASE make a video about what to do if you have externally rotated tibias? I do and it make squating almost impossible, especially with straight feet. I can't even hit parralel with my feet turned out 45 degrees. What mobilty drills or exercises can I do to improve this?

Really helpful! Thank you.

Hello sir you can help me plz ?

HEEEEEEEEEEWP DHRAAAAAAAAAAIVE!

Technique hacks for elbow pain during the squat?

Me encanta vuestros videos👍🏽

My ankle mobility is horrendous even with adipowers on. pressure starts to leave my heel the second my knee gets over my toe at all which puts me exactly at parellel instead of breaking parallel. It stinks. Ove tried for over a year to increase my ankle mobility so i can stay grounded better. Havsnt improved much. Ankles are tight af.

Incredibly helpful