Olympian Mirabai Chanu’s Hardest Squat Routine Ever! 

How did you guys like this style of video? It’s more VLOG than my usual videos - do you want to see more like this?

1x20 is never fun. Around 14 or 15 you’re talking to God. By 18 He’s talking to you !

20 reps with over x2 bodyweight is Elite level!!!

Bro I got so emotional seeing her set, started to get teary eyed seeing a girl my size be so strong 😮😮😮 badass!!!

The final few reps felt as intense as giving birth to twins.

Thanks for training with our Chanu Mirabai❤

circa twice your body weight for 20 reps is incredible

Man, that was tough but Mirabai is a beast

Thanks for all your help teaching us how to rehab our bodies correctly and lift in proper form

wow... proper hard core... so cool seeing an Olympian lifter getting in the zone and 'setting up' - totally inspiring 💥

Mirabai “Gold Medalist “ Chana 🥇 in 168 days!

I've been doing the mcgill 3 for months after I hurt my back. I was thinking i had to progress them to something harder, so it was informative to see an elite athlete incorporating them as is into a warmup.

Inspirational! Go for gold girl. Thanks for sharing the McGill big 3 program doc.

This is such a goldmine of information. I really appreciate you sharing it with us. I'd love to come work for you in Indiana. My focus with my clients has been mobility and I'm constantly inspired by you and the athletes you work with. Her squat set was incredible.

I take a shot every time Dr Aaron says McGill Big 3. The internet is a bit slow here in rehab

India’s pride! ❤

I could see her pushing hard on rep 4. Impressive she did 20

This is great!! A training video with an elite athlete and an equally elite trainer! Thanks

5:40. No lifting shoes and double body weight for 20 is unbelievable

I just did 165kg for 20 today and got this recommended. Awesome work by Mirabai. Try this if you wanna speak to almighty directly.

She's got grit good luck to her

Congrats Mirabai! I am gonna be rooting for you at the Olympics :)

This is a quality video. You're one of the best on RU-vid good sir, please keep it up.

I've had ACL reconstructions in both knees over the years, and the only leg exercise I could get on with was back squats. I also find higher reps much more beneficial, so I used to do 3 sets of 20 reps on the back squat. I'd dread leg day each week, as I knew it was going to be brutal! At 100kg bodyweight, I'd start with 100kg doing 3x12, then the following week 3x13, and so on, adding a rep each week. Once I could do that weight easily for 3x20 for a couple of weeks, I'd add 10kg on each side. The best I got up to was 3x20 with 160kg on a number of cycles, but invariably one of my knees would play up, or my back would seize, as I've also got a crushed disc low down, so I'd have to back off and start again. I'd seriously have to have my head together to get through those workouts as it was savage! Highly recommended though, for the whole body!

Would love to see a breakdown of the program you made for her

She’s my new hero!

Excellent, thanks for sharing.

Thank you, now I know how I should do those 3 sets of 8-12. I found here example of how to breath&when it's good time to stop and get fresh air.

Phenomenal effort!!!

Mirabai. Pride of India 🙏

Thank you for sharing!

always cheerful...chanu

Inspirational stuff, superior mental toughness right there, let's see more 👍💪

Soon to be 'Olympic gold medalist' Chanu Mirabai. Amazing to see her in action! ❤ From New Zealand

Superb!, I was holding my breath with her and rooting from this side. I bet she felt amazing knowing she could and she did.

she is strong and the level she is in shows how hard she worked and to get there thanks for helping her she is a pride of our country.

Meera bai deserves all the praise

Great warm up tips, thanks for sharing! Is her left knee tipping in an issue? I find mine doing that when I'm near max effort.

Now that's squatting! Full range of motion for functionality.

You go girl!💪🏽

She was amazing!! Gave me hope for myself. Love from New Zealand 🇳🇿

Very inspiring!

Wow wow wow!! And the fact that she’s only 107lbs! Amazing

I was out of breath just by watching. Mirabai Chanu is absolutely amazing! And Dr. Horschig - excellent content as usual.

Incredible strength and endurance!

What an amazing athlete!!

Inspirational woman!! 💪🏾🏋🏾‍♂️ Love the video 👌🏾

Super impressive!

Cannot wait to see Mirabai kill it in July!

Highly impressive! 💪😃👍

Respect from India.

WAIT, WHAT?!?!? You train Mirabai and provide all this content for free? My man, you are the REAL legend. Of course I understand NOTHING compares to your personal attention and training but I thank you from the bottom of my heart to put this content out that is only going to help people. Thank you, thank you, thank you!

Wow, great strength

Energizer bunny just keeps going and going!!

Beautiful!

She is a freaken weapon !!! I wisĥ you well on this journey

Excellent video

Can you make a video for us about undoing too much sitting throughout the day. I need some exercises to try and undo the effects of sitting too much. Thanks. I love your stuff.

Thats was awesome, she went crazy!

Insane strength.

I'm pretty prone to leg fatiguing too early. I might lowkey throw this in once a week for a month or two to see if it helps. Then I can just do pulls, front squats, or overhead squats across the rest of the week.

I need those glute warm-ups! I'm working on building glute muscles, they are very weak and hard for me to engage. Her feet look amazing during the moves- they are anchored in! I'm still working on that too.

BRUTAL 👏🏽

Damn, that was impressive 👏!!! Being a 195 lbs man back then, I felt proud for doing 30 reps with 110kg, but watching her now doing this, considering her body weight, I have to rethink my performance! 😅

I can’t think of any activity more intense than high rep squats, I literally pray that I survive the single set (BW x 30 reps). The side plank is a little too much for my shoulders as they fatigue much earlier. I remedied this by supporting some of the top load with the top arm (like an adjusted racked bar or pulley) and the bottom arm is extended with hand on the floor (1 min ea side). The target muscles work just as much, all the same, and for a more intense variation you can lift the top leg.

Hi, I cannot squat, I have two herniated discs. What can I do instead? I already do bodyweight lunges and squat.

Thank you for the vid! Do you have any suggestion regarding knee bruise or knee contusion? I am dealing with paine while bending the knee. Many thanks!

absolutely absurd never of strength....no wonder she's an olympian

Thank you for all your teaching and training, Doc!! I follow each and every of your videos religiously!! I hope that you can do a collab with Coach Vijay Sharma to incorporate his coaching methods and your methods to maximize results!!

Absolute beast!

She's an inspiration.

Supersquats are amazing

Amazing

That was awesome 💪

Мужик, ты делаешь потрясающие вещи! Отличный канал, все грамотно, без воды, с научно доказанной базой. Обожаю твой канал, очень много полезной информации для здоровых движений😊

amazing, i have knee pain when doing bulgarian squat, on the non working leg, can u make video abt that?

Yes

First of all i wanna start by saying, I love ur videos. Everytime i have a problem with my body i can watch your content and find ways to get moving again. But yesterday I had a patelar dislocation (while grappling), but it slipped right back in place. Now i woke up and my knee is a little sore and i dont have the pain free range of motion i used to have. I know ur a busy guy and definitely have better things to do. But is there any advice you can give that would make my knee healthy again?

I'd be done after the warm-up!

I used to do the 20 rep squat program to where I got terrified of my workout. And she did it at x2 bw

do you have anything to say regarding people who suffer from flat trochlea? What exercises to avoid, which to do?

Can you make a video about body imbalances and tight muscles after holding a baby. I predominantly hold my son on the right side and I've noticed a lot of shoulder, bicep, and neck tightness. I'd really appreciate advice on how to let go of that tension and perform better in sports when my right side gets fatigued so quick

My Quads hurt after watching this. Unreal from her

Love the video but everyone should have a safety in the squat rack in case they pass out when squatting.

Reminds me of the “squat and milk” old training

I have been doing the McGuill 3 and my back pain has disappeared. I was dealing with that pain for years doctor just pain killer

Great athlete

That was intense.

That is amazing

Omfg, amazing job.

AWESOME

Hi Doc Aaron, first i wanna say big thanks for all your insightful content. 👍🙂 Since you seem to never react to comments i actually don't expect an answer. But i'll give it a shot anyway 😊: do you recommend barbell back squats and deadlifts to patients who had a BHR? (Birmingham Hip Resurface, also known as "McMinn hip replacement") And if so how much weight would be the maxim you would recommend?

Please help!! I had an injury while playing basketball and suddenly it felt like something snapped in my left leg's hamstring, as if hamstring muscles detached from bone or something. I get the pain when I do activities like running etc, it's been for 4 months now. This pain comes back when I do one leg hip raises or glute bridges. Can anyone help how to get rid of it and build strong hamstrings to play ball again.

I’ve tried this before it is not nice. The fact she was using over 2x her body weight I take my hat off to her. Around 12 breathing becomes tough

Hi squat university I just want to ask why hip banded mobilization can't help my hip impingement even with a lot of pressure with the band,. sometimes I feel some of my ligament is clicking while i perform banded mobilizatio, what should i do to fix my hip impingement?

Hi! I don't know if you'll answer but what do you think of the smith machine squat? Should I use the same tips as a classic squat? Which one do you recommend the most of the two if you aim at hypertrophy and the development of glutes?

Can you explain why Mirabai is using a kettle bell with the belt squat. Any particular reason or just extra weight? Thanks

Mira for gold 🇮🇳

Mirabai ❤️ 💙 💜 💖!

That is dam impressive.