Chad and Max dissect Jackie Perez's squat technique and show her some accessory work to bring up her weak points. Get stronger and build more muscle with the JuggernautAI App, try it 2 weeks FREE at www.juggernautai.app/
One of my favourite cues Chad gave that resonated with me and helped my squat tremendously was the one regarding driving your back into the bar out of the hole. And I wish you told Jackie it early into the session along with keeping her knees forward. It helps so much with maintaining your back angle throughout the ROM and not letting your torso collapse forward. I can tell that she's so focused on the other cues that she was paying no mind to keeping her back tight and having rigidity from her shoulders to her hips. Because I thought I was weak in the legs relative to my back, but then I realized it was more so me just not putting enough of my focus on driving my back into the bar in a synergistic effort with driving my feet into the ground and keeping my quads in an optimal position out of the hole.
Awesome! Really informative. Esp. liked the Belted solution to remove the over active Glutes from the equation. I sometimes go down with Sciatica..will try this next time. My ROM is always reduced in a Leg Prs.
I did the breathing drill together with her while you were explaining and i definitely got something to work on there! :) I mean, i passed out, but the video was great i guess!
I always see people commenting on technique videos with stuff like, "WOW! THIS VIDEO FIXED MY SQUAT!/BENCH!/DEADLIFT! etc", and I always think it's bullshit because it's never happened to me...until this video! THANK YOU! My squat bar path has been improved so much from watching this video.
Can Max please do a video about the significance of knee valgus in squat/front squat in regards to weightlifting? I'm pretty sure my friend is gonna blow his knees out cause he gets valgus at 70% and maybe below, but he can eliminate it if he focuses hard enough but it also makes the lift significantly slower as well
Thanks for the great video. I just don't get one thing.... in the breathing drill, I would say she is not neutral at all, but in posterior tilt. Would you agree? If you are looking for a neutral spine in the squat, why not doing the breathing in neutral?
When I first started researching ways to improve my squat, I got a lot of my information from Starting Strength with Mark Rippetoe. He was preaching the hip first/hip drive technique, and maybe that was just a beginner's queue to get accustomed to squatting. I eventually plateaued with recurring back issues. Think I'll start up again emphasizing knee first, see if I can eventually get as strong while saving my back.
I was the exact same, I was taught to break at the hips, use hip drive out of the hole and this resulted in falling forward not realising my back was a way stronger than my legs, I should have known better by having a much stronger deadlift than my squat. Once I used Max Aita's method of breaking at the knees and descending simultaneously with my hip it was a game changer.
@@debaronAZK Max Aita also teaches this method for the low bar squat too, it's more to do with torso/ lower limb lengths of certain people rather than what bar placement is used.
I always have more forward lean when i squat, even maximum weight, its called having a strong lower back, and it takes pressure of my knees and onto my hips which is much better, If you watch Clarence Kennedy squat he does the same thing but with 600lbs
Hi Sir, whenever I do air squat my glutes goes inwards as I go below parallel position with respect to knee and it looks like my back is not completely straight to the viewer but I cant control it going inwards, not sure if I should tighten up glutes in that lower position or shall i put more pressure on my quads, could you make a video on air squatting for someone who have long torso?
Awesome videos! Anyone know what the reason is for putting the weight on the toes when pushing in the squat? I feel weaker when I distribute the weight equally over my feet. Shifting the weight forward doesnt feel good on the knees though, wondering what the weak mussclegroup might be in my case. My deadlift is a lot stronger than my squat(280 to200) so I dont think its my back, maybe glutes or something with the quads?
I have weaker legs and want to implement the Beltsquat. I saw the "assessing leg strength vs back strenght" video and I am a little bit confused with the mentioned Volume. Should I do 6-10 sets with 6-15 reps 3 times a weak or is this the total Volumen? 30 additional training Sets a weak seams pretty insane to me.
I would love to see a video about squats for people with scoliosis. I imagine it's not a priority because there probably aren't any high level powerlifters with scoliosis, but it sure would be nice...
I’m absolutely addicted to JTS at the minute! Seeing huge gains after buying and reading through “scientific principles of strength training” if only I structured my training is this fashion throughout the years...damn it!! Why do all these strength coaches have us working in 75%-100% region year around? It’s reckless and beats you up......and you add high rep assistance work to further bust you up....utilising two modalities at the same time... that have different types of adaptations... it’s an absolute joke.....thanks chad and max
This right here. SPoST completely changed my training. I ditched 5/3/1, designed my own program based on what I read in that book, and increased my total by 200 pounds in a year.
Juggernaut Training Systems same goes for me, this book has helped my lifting and my understanding of programming for powerlifting like nothing I've ever seen before. I was so thankful I even bought some shirts from the shop, they're awesome btw, nice colors and they fit just right. What I wanna say is thank you for helping us out by sharing your knowledge!
Thanks again for an educational Video. I got a problem. My right ankle is much more flexible then my left, so when i squat and try to push knee forward. I get this issue that i tend to get into a bit off a uneven postion, the deeper i go the more the problem is. How should i tackle this issue? Should i only strech and work on mobility on my left ankle until its in same flexibilty as my right? Any tactics how to handle situations like that?
Doesnt solve the issue, if i only do that then i will have same problem allways. I am asking for advice to get balanced flexibility. Even if i did squat as low so i can control both legs (which is not deep at all) i probably sitll will not squat straight cause there is more resistance in the movement off left ankle. kinda wierd feeling. But yes squating as deep as possible with best intended form is allways correct. however some serious rehablitation is needed and i am asking for advice to fix the issue. =)
youre always gonna be slightly more flexible in some areas (for instance my right adductor is more flexible than my left) my advice wold be just work on the flexibility of both ankles until both your left and right can perform the same action in the bottom of the squat
Edm Production if you still have the mobility issue. Try getting in the deepest squat position you can tolerate while resting the bar on your knees. Hold for 30sec rest then another 30sec for a total of three times do this as part of your warm up every time you squat. Watch Chinese weightlifting videos of them warming up. They do a lot of great ankle mobility stuff.
in my humble opinion, purposely driving the knees forward during squat works only in America. In Europe no one teaches that move, not even sheiko. because it create a sticking point a few inches later even harder to overcome that the classical way.
If you watch Klokov teach the squat, he teaches the top 1/3 of the squat descent with a knee forward break with an upright torso to load the quads to emulate the dip in the jerk.
Come on! We know why this "subject" was chosen. That squat was so wonky she could have spent an hour watching RU-vid tutorials and improved just as much.
"long femurs and a short torso" is just a buzz phrase same was "short femurs and a long torso" is . whether you're Yao Ming or Mugsey Bogues your squat is the same. Foot pressure. nothing else. if you can keep your foot pressure "just in front of the shin", there is nothing else to know. like Max said "big toe, pinky toe, heel and equal weight distribution between those three points".your body will decide the rest. yao ming needs to keep pressure in the middle of the foot in his squat and so does mugsey bogues.
Not sure where those names are from, but for someone with long femurs, it is near impossible to maintain an upright torso. There's always a forward lean and I'd much rather have the guys at JTS make a comment on the subject in terms of technique and cues than a comment on youtube, but thank you nonetheless.
TheBlooRayChannel yao and mugsey were NBA athletes, the former well over 7' and the latter 5'3" and i think comments on your squat from JTS cost top dollar. Id suggest taking the advice given here: do you maintain relatively constant pressure (just in front of the shin) on the foot? And look, her torso never acheives perfect uprightness. I cant think of a single lifter that has. We try to minimize it, but its always there.
Agree with Mranymeans here. The principles are the same. However, the accessory and supplemental exercises may differ in the sense that often people with short torsos have a stronger back relative to leg due to leverages. This means that you tackle exercises that increase leg strength more, vice versa for those with long torsos. P.S. This doesn't happen to EVERYONE, but it is a common thing. So always place in the back of your head that no to people are the same and so follow individualization.
TheBlooRayChannel you can improve the angles with heeled squadshoes and improving ankle mobility over time. Just practice squatting a lot and stretch the ankle joint in the squatposition using pausesquats, frontsquats and focus on that upright bottom position and improving ankleflexion.
