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Deep Squat
Рет қаралды 57,767
Күн бұрынEquipment & $50/month coaching: atgexercise.com
Shoes: uncivilizedsne...
To see if I’ve certified a coach near you: map.atgforcoac...
Yours in Solutions,
Ben
@tonydeluna8095 2 ай бұрын
Hope you had an awesome Father’s Day weekend!
@TheKneesovertoesguy 2 ай бұрын
Sure did! Thank you so much!
@SpenSahDude 2 ай бұрын
I have recently switched to doing barbell back squats with the slant after years-long effort of rebuilding my knees using Zero, Dense, and a few other programs to try. I also prefer to only elevate my heels when doing these - it’s what feels best. I used to HATE barbell back squats because it would hurt my knees. After putting in the work, and now doing what feels right while still emphasizing my knee health, it has become one of my favorite exercises! Thank you, Ben and the ATG family!!
@TheKneesovertoesguy 2 ай бұрын
WOW! That is awesome and so happy to hear this is now one of your favorites! Keep it up!
@johnhenderson8149 2 ай бұрын
I have nothing but thanks to offer this gentleman, simply the best was written to describe him.
@TheKneesovertoesguy 2 ай бұрын
Thank you so much!
@MrCagree 2 ай бұрын
i love these small installments they keep reminding me useful details and the correct form to perform atg movements
@TheKneesovertoesguy 2 ай бұрын
Glad these videos help! Thanks for sharing🫡🙏
@Leethal18 2 ай бұрын
Thankyou for making the endless options clear. What a great community service you are doing!
@TheKneesovertoesguy 2 ай бұрын
Thank you!!
@hidalgokaballiero 2 ай бұрын
Can't thank this dude enough. An excellent example of global human progress pusher.
@TheKneesovertoesguy 2 ай бұрын
Thank you so much!
@MrCagree Ай бұрын
i keep coming back to this man its the best squat video ever
@TheKneesovertoesguy Ай бұрын
🙏🙏🙏
@MeteoricBurst 2 ай бұрын
Them squats working for real
@TheKneesovertoesguy 2 ай бұрын
🫡🙏
@silasgroenning 2 ай бұрын
Precise and relevant. Very pleased you told the angle on the slantboard for a diy. 👍👍👍
@TheKneesovertoesguy 2 ай бұрын
Glad it was helpful!
@Steven-wq8tx Ай бұрын
I’ve never liked squatting because of my weak ankle mobility forcing my heels to rise when squatting and how much strain the load would put on my back because of that. So it’s really nice to hear people like yourself actually train with heels up and that it’s actually good to strengthen the knees that way! I’ve had a lingering knee issue for years and it’s been flaring up more and more lately (especially after a basketball session) so I’m gonna give these videos a go.. Will report back in a future video 👍
@TheKneesovertoesguy Ай бұрын
Slant squat could be a gem for you! Would also checkout this video: Knee Ability Exercise Routine (Article Link in Description For Quick Study) kzfaq.info/get/bejne/mcp5Y5Rnt7XYmGw.html
@shrexodus 2 ай бұрын
Deep squats keeping you big as hell
@TheKneesovertoesguy 2 ай бұрын
🫡🙏
@jeffking9202 2 ай бұрын
Always useful material, Ben; thanks!
@TheKneesovertoesguy 2 ай бұрын
You are welcome!
@88juggernauts Ай бұрын
Ben, thank you for all the info as always and I wanted to share one thing that I have found randomly that has allowed me to squat without knee pain and also got rid of ten years of pain in my right foot. I started using lineman attachment on landmine in which you squat at an angle on balls of your feet. After month of doing this, the planter fasciitis in my foot has gone away. But it makes sense since the movement is similar to squats on slant board.
@TheKneesovertoesguy Ай бұрын
That’s incredible! Well done and keep it up!
@SakataSamig 2 ай бұрын
I been looking for this in your KZfaq channel wondering if you created a video about squats, perfect timing.
@TheKneesovertoesguy 2 ай бұрын
🙏🙏🙏
@gcwilson1 2 ай бұрын
Ben! Thank you! Really getting after the VMO! Appreciate and using your app!
@TheKneesovertoesguy 2 ай бұрын
My pleasure! Keep it up🫡🙏
@Parker-D 2 ай бұрын
Ben, i've been struggling to grow my right quad and overall leg, even though my 2 meniscus injuries were 4-5 years ago. Recently tried the tibialis raises and atg split squat and I feel my flexibility increasing! Wondering if there's anything better to accelerate quad/leg growth. Appreciate all you do!! Thank you. 🙏🙏
@TheKneesovertoesguy 2 ай бұрын
Great video for quad growth here: kzfaq.info/get/bejne/arF4ZKeW3qzOaZ8.html&ab_channel=FueledbyFern Fernando Runs our Physique tab on the ATG app, can be great for growing the legs, can learn more about this after sign-up here: atgonlinecoaching.com
@blueshiftministries5554 2 ай бұрын
I’m about to do my workout, this is 🤩 PERFECT!
@TheKneesovertoesguy 2 ай бұрын
Awesome🫡🙏
@perfectsoulmates2023 2 ай бұрын
80th thumbs up. Very nice compilation of advice Ben :D
@TheKneesovertoesguy 2 ай бұрын
Glad it was helpful!
@danbradbury4067 2 ай бұрын
this guy is a legend!
@TheKneesovertoesguy 2 ай бұрын
Thank you!
@lekcindr 2 ай бұрын
You're the man
@TheKneesovertoesguy Ай бұрын
Thank you!
@g0ldxp744 2 ай бұрын
Hey sir, grateful for your insights as always. 🤠 Do you think a 25-degree angle on the slant board could be the sweet spot? Do you use the same angle for wedges?
@TheKneesovertoesguy 2 ай бұрын
That's the exact angle we use for our slant boards, can work great!
@riccarrasquilla379 2 ай бұрын
thanks for the video
@TheKneesovertoesguy 2 ай бұрын
You are welcome!
@mateo1726 2 ай бұрын
2x4 is my go to
@TheKneesovertoesguy 2 ай бұрын
🫡🙏
@balazsdomjan7541 2 ай бұрын
Hi Ben, Long-time follower here. I was diagnosed with patellar chondromalacia (aka runner’s knee), so I stopped doing heel-elevated deep squats. My right knee always cracked in that deep position and sometimes hurt even after bodyweight squats. Is there any way I could potentially get back to be able to do squats again? I’ve been doing your ‘knee ability zero’ program for about a month now btw. I love it, it’s been great! Thank you so much, Ben, for your contribution and for always sharing your technique!
@TheKneesovertoesguy 2 ай бұрын
Knee Ability Zero can work great here and has actually helped members with the same knee issue: kzfaq.info/get/bejne/Z5tpbMVipuDKfYU.html Always hope here!
@Love4ever1234 Ай бұрын
great work i wonder if you do any cold plunges or sauna ?
@TheKneesovertoesguy Ай бұрын
Definitely have heard benefits to those!
@DylanGraaf-op6sn 2 ай бұрын
Legend
@TheKneesovertoesguy 2 ай бұрын
Thanks!
@randomshortclips8613 2 ай бұрын
Ben please tell in which pushing movements can I lock out? And in which ones I shouldn't and for how heavy the weight can be w.r.t rep max.. My gym trainer suggested me not to fully lock out while using hack squats with weights which are like my 5-7rep max. He even asked me not to lock out or flex my elbows fully during body weight dips. But I my pr for dips is already 14 now. Also they never felt heavy for my elbows nor did the 6rep max weights for machine chest press..
@TheKneesovertoesguy 2 ай бұрын
There isn't a right or wrong time to lock out on reps. You can have a partial knee bend in movements like squats and split squats if you'd like. At the end of the day, you'll want to do what feels best for you! If you like locking out on reps that is great, if you like to keep tension during the movement that is also fine!
@con3_bar0n 2 ай бұрын
Hey thanks for the exercises and workouts. I was just wondering if there was a way to address any pain in the quad tendon. I injured my knee in October and lately I've been feeling pain in the quad tendon in my right knee. (Everything else feels fine) I was hoping if there were any rehab exercises I could do and ways to strengthen this tendon.
@TheKneesovertoesguy 2 ай бұрын
Have a quad breakdown from my training partner Fernando you can find here: kzfaq.info/get/bejne/arF4ZKeW3qzOaZ8.htmlsi=4ZFOUXy-wtIrktIf
@yohankim5577 8 күн бұрын
Hey brother. I have been loving the program. Quick questio though. I always get sharp knee pain on one side for the first 1 or 2 sets before the pump sets in then I don't feel the pain no more. Should I continue or no?
@TheKneesovertoesguy 8 күн бұрын
Good question, we want you to avoid pain and never work through discomfort. I would encourage finding a level to start at that feels good, or even before starting your sets implement knee flossing: My #1 Knee Treatment Recommendation Over The Past 10 Years & How to Do It Yourself kzfaq.info/get/bejne/b9Flgq-it-Cnkqs.html
@eng.miroslavmanahilov1944 2 ай бұрын
For the algo!
@TheKneesovertoesguy 2 ай бұрын
🫡🙏
@killerkhatiby009 2 ай бұрын
Do you typically include/recommend any quad exercises with the hips also extended in order to target the rectus femoris in the quads which aren't hit with typical squatting patterns? So perhaps doing things like a leg extension while leaning back and extending the hips forward, reverse nordic, or sissy squat?
@TheKneesovertoesguy 2 ай бұрын
Reverse nordic and sissy squats can both be great movements and I find the L-Sit also works great for training the rectus femoris!
@militaryconnectedcouples 2 ай бұрын
Is there in person training with you in a facility? I need that! (: I used the app last year or 2 yrs ago maybe. (?) I'm an in person kinda guy. Thanks!
@TheKneesovertoesguy 2 ай бұрын
map.ATGforcoaches.com - maybe there’s an in-person coach near you!
@militaryconnectedcouples 2 ай бұрын
@@TheKneesovertoesguy Maybe? 🤣 Ok. I will um......🤷🏽♂️
@sadmeme9748 2 ай бұрын
you should make a video about wrists!!!
@TheKneesovertoesguy 2 ай бұрын
Wrist breakdown + elbow can be found here: kzfaq.info/get/bejne/sJyXiLGAq8-afGw.html&ab_channel=TheKneesovertoesguy
@tyrenwaters2524 2 ай бұрын
Dope
@TheKneesovertoesguy 2 ай бұрын
Thanks!
@MaxxDomination 2 ай бұрын
Do your programs have any advice for progression from slant bar squats to floor squats. I can’t get the same range of motion on the floor without a slant bar than what I have with one
@TheKneesovertoesguy 2 ай бұрын
Train the ankle and hip ability. ATG Split Squat + Seated Good Morning can significantly help here🫡🙏
@alexharpin5715 Ай бұрын
Is there benefit from doing less ranges of motion? I see a lot of athletes do half or quarter squats because you can be more explosive in a shorter amount of time, but do you see any benefit from doing squats with less ranges of motion or should I stick with the deep squats?
@TheKneesovertoesguy Ай бұрын
Good question! There is a time to use less range of motion. For example I still program reverse step-ups in training. As long as you are also mastering full range of motion squats, you absolutely can train movements with less knee extension🫡
@CaptainHentai 2 ай бұрын
Is there an optimal foot position for this - i.e. toes parallel (together or any specific width), heels together in a V shape, etc.? Or doesn’t really matter? Or you recommend training a variety of them, switching periodically?
@TheKneesovertoesguy 2 ай бұрын
Test it out and find what works well for you! Benefits to narrow, wide stance, toes pointed out, heels elevated, etc.
@CaptainHentai 2 ай бұрын
Thanks! I’ll try out the different variations then
@NaumHN Ай бұрын
Is it safe to do deep squats 6 months after a meniscus injury. The main exercise advised to avoid with a problematic meniscus is the deep squat. Because the meniscus in that position suffers strong pressure, and the meniscus itself cannot be strengthened, it is not a muscle. I am confused about whether to do deep squats or not. Thank you
@TheKneesovertoesguy Ай бұрын
Deep squats can be great for your knee ability and it is something you can progress to. I would checkout this video covering the route of knee ability we have: Knee Ability Exercise Routine (Article Link in Description For Quick Study) kzfaq.info/get/bejne/mcp5Y5Rnt7XYmGw.html Also article version here: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro
@TrueTV911 17 күн бұрын
Does anyone know - If I do lots of squats - what if anything do I need to do to balance things out? (For the record I also do the whole simple leg routine - tibialis, both calves, behind the knee, etc - and a few core and back things - and a couple balance and core stability things too - I got a whole routine down that is super efficient and takes like ten minutes. So if you’re reading this - thanks Ben for helping with that already!)
@TheKneesovertoesguy 16 күн бұрын
Wow! Good work and sounds like you have a solid routine for yourself! For the squat a good compliment is the reverse squat. Amazing accessory for squatting🫡. You can also checkout my exact routine here: www.atgonlinecoaching.com/articles/full-body-atg-twice-per-week
@TrueTV911 16 күн бұрын
@@TheKneesovertoesguy nice. Thanks a lot. But I checked out the reverse squat - and how / why is it different from a normal squat though? It looks like it’s hitting the same muscles - other than the awesomeness for the abs. And you know what I’m just gonna ask you - if you don’t answer that’s cool I get it - physical therapists get paid to help with this sort of thing - but the one I went to didn’t really pinpoint it - and it takes so much time to go to one - so here’s the question: if my back gets tight / tired - and other than laying down, which obviously you can’t always do - the temporary solution seems to be doing a slow toe touch and then sit in a Slav squat for a few seconds. With that info - what do you think my issue is? Low back tightness ? Upper back weakness ? Short tight hamstrings?! And what should I do?! lol - like I said - if you don’t answer it’s cool - thanks for everything you do already ✊🏽✝️
@cakescakescakes 2 ай бұрын
i still find it hard to believe regular people can't do deep squat by nature (outside of old people or those who had injuries). in asia this is normal thing you do everyday
@TheKneesovertoesguy 2 ай бұрын
Yep and that’s fantastic! Factor in MILLIONS of knee surgeries around the world, and we lose a lot of natural abilities. I help people get them back… AND MORE! 🤝❤️
@revivemtb5961 2 ай бұрын
So what would be your advice on lack of flexion,as in I can't go to heels on the floor or sitting on shins
@TheKneesovertoesguy 2 ай бұрын
Use a slant or heel elevation as well as work on your ankle/hip mobility with movements like the ATG Split Squat🫡
@ro30 2 ай бұрын
Your method helps.
@TheKneesovertoesguy 2 ай бұрын
Glad to hear that! Thank you!
@SeebM89 Ай бұрын
Hey Ben Which position should I use for my feet on this board? Feet pointing forwards or like normal squat a little bit pointing outwards?
@TheKneesovertoesguy Ай бұрын
Find what feels comfortable for you. No wrong options here🫡
@michaelserban2348 2 ай бұрын
Hello, I have been so impressed with you honesty. However, you mentioned the AGT slant board is $30. I looked it up on your website it said $119. That does not seem like your advertising was honest.
@TheKneesovertoesguy 2 ай бұрын
It is the first product on the right and it’s $30. I have a larger version which I never use in videos. The $30 version is the one used in this video. The larger version was started as an American-made project and it’s super expensive to make. I wanted an even more affordable one so I made this and I send to youth coaches for free. I am for 100% honesty so I’m sorry you missed the slant which is right up on the first line of the page. 🤝❤️
@kiwikieperokie1947 2 ай бұрын
hey there, i think there are some standards that you have to check to start with the deep squat. what stantards do you think are the most important/needed to start building deep squats? like has full rom in knee? or can do atg split squats with body weight? could you talk me more about that? thanks
@TheKneesovertoesguy 2 ай бұрын
The deep squat can start with assistance as shown here and working through a range of motion that feels comfortable for you. Making it easy to start, for progressions and a route to get here we offer coaching and guidance along the way! Coaching: atgonlinecoaching.com
@DannyRPM 2 ай бұрын
How i should train if ATG splits squats feels very good for my knees, without problems, very good range of motion, but normal split squats with 90* in knee and squats after some reps are painful? Also what amount of reps and sets do you recommend for exercises? Thanks :D
@TheKneesovertoesguy 2 ай бұрын
Would train your ATG Deep squat using regressions and progressions shown here. Working full range of motion will actually help for those 90 degree movements. Sets and reps will vary and comes to personal preference but 3-5x of 5-10 reps can work great!
@DannyRPM 2 ай бұрын
@@TheKneesovertoesguy thank you very much, i will try🙏🙏🙏
@GoalGlory3 2 ай бұрын
Do you think someone would see faster results with getting rid of knee pain by doing body knee exercises and flossing daily or would it be better to have more Time in between sessions
@TheKneesovertoesguy 2 ай бұрын
It depends on the movement. Sled and flossing daily should work well. But would also make sure you don’t delay recovery by going too intensely every day.
@GoalGlory3 2 ай бұрын
@@TheKneesovertoesguy what about doing low level Patrick steps every day?
@danpearson5524 2 ай бұрын
I can do the ATG split squat pain free with a 12kg dumbbell in each hand (I weigh around 140lbs for reference), but can't seem to get any reps pain free on this ATG squat, whatever regression I try it still hurts my knees. Any advice on what to do to progress? 🙏🏼
@TheKneesovertoesguy 2 ай бұрын
Gotcha! Sorry to hear about the knee pain here! Knee flossing prior to doing the squats could help initially and this can help you improve your knee’s ability to do a squat. Would checkout this video: How to Floss Your Knee kzfaq.info/get/bejne/fq9glr14ybW6ZXk.html
@danpearson5524 2 ай бұрын
@@TheKneesovertoesguy Thanks so much for the reply, will give flossing a go! Keep up the great work bro
@Ball-eu1vq 18 күн бұрын
How does this increase athleticism tho? Is this more so for vertical jump, top speed or acceleration? Thanks
@TheKneesovertoesguy 18 күн бұрын
Squat can be great for the vertical jump. A lot of times our limits can be due to knee strength. Stronger we get here, more potential we have to run faster and jump higher!
@Ball-eu1vq 18 күн бұрын
@@TheKneesovertoesguy Oh right see, great to know, thank you so much!
@ungarlinski7965 2 ай бұрын
I'm not able to bend my knees so that my heels touch my butt. It causes pain especially in one of them. What do you think?
@TheKneesovertoesguy 2 ай бұрын
You can definitely scale back the movement and I would also recommend you isolate your legs when training to prevent any imbalances. ATG Split Squat can be great for you to work on: kzfaq.info/get/bejne/jMhkg9Fe39mqd5c.html
@ungarlinski7965 2 ай бұрын
@@TheKneesovertoesguy Thank you so much for responding!
@kennethgingco7155 2 ай бұрын
What tears did Ben suffered on his right knee? if ACL, did it heal?
@TheKneesovertoesguy 2 ай бұрын
Partial L Kneecap Replacement L Meniscus pTransplant L Quad Tendon Repair The right side then actually had 3 different tears - no operation - and took me much, much longer to figure out. Even once I had a VMO on my left side there was no definition on the right side whatsoever. This unique situation of each knee being so internally different, combined with 10 years of chronic pain, is ultimately what drove me to have to figure out such a detailed system (atgonlinecoaching.com)!
@Dvpainter 2 ай бұрын
If I can do this but only with elevated heels, and my body seems to fall backwards whenever I try to perform it flat-footed in pretty much every way I have approached it, is it something I can expect to progress towards or is that something commonly known as not possible for some people? I live a rather sedentary lifestyle and don't fully know what to expect, but haven't found much strong answers to it.
@taiiiz3969 2 ай бұрын
This sounds like tight ankles and / or hips, try progressing on deep calf raises with a lot of stretch at the bottom, seated good mornings and tib raises. Unless you have a severe structure altering condition, everyone can become able to squat like he does in the video
@TheKneesovertoesguy 2 ай бұрын
Could be due to lack of ankle/hip mobility. This is definitely something you can work on and achieve! Mastering movements like the ATG Split Squat and progressing without heel elevation + actively training the ankles in flexion/extension can help with that squat!
@Dvpainter 2 ай бұрын
@taiiiz3969 @TheKneesovertoesguy Thank you guys both for the replies, I was concerned lol
@kechidonick 2 ай бұрын
Would 3x30 body weight squats be too much if I can handle it but end up sore for 2-3 days?
@TheKneesovertoesguy 2 ай бұрын
Everyone is different, soreness is fine and if you are able to do this and recover for your next workout there shouldn’t be an issue!
@kechidonick 2 ай бұрын
@@TheKneesovertoesguy Ok, thank you!
@kunverjihirani276 2 ай бұрын
🙏😊👍
@TheKneesovertoesguy 2 ай бұрын
🫡🙏
@engineeredtruths8935 2 ай бұрын
Can you make a video on the best ways to train and most importantly relax pelvic floor muscles please
@TheKneesovertoesguy 2 ай бұрын
Video I have on pelvic tilt: kzfaq.info/get/bejne/ma2piLdhusWnf6s.html&ab_channel=TheKneesovertoesguy Could be a gem for you!
@legrandaut4759 Ай бұрын
Hello i have calf pain when i squat atg please help me
@TheKneesovertoesguy Ай бұрын
Would work on training the muscles in the calf using a seated/standing calf raise. This can help allow you to squat deep and feel more comfortable. Along with this, also work on stretching the calf. Using a slant board for a calf stretch can work great!
@user-jl8lw4cg5z 2 ай бұрын
👍🏻👍🏻👍🏻👍🏻👏🏻👏🏻🤝🏻
@TheKneesovertoesguy 2 ай бұрын
🙏🫡
@humboldttennisclub7651 2 ай бұрын
What is the angle of the wedges?
@TheKneesovertoesguy 2 ай бұрын
25 degrees and can find the product here: atgequipment.com/products/kids-slantboard
@muslim15809 2 ай бұрын
Greetings from Russia
@TheKneesovertoesguy 2 ай бұрын
🫡🙏
@sciencensorcery 2 ай бұрын
I notice you're leaning forward a bit in these, so that's OK? For some reason I was under the impression you wanted to stay upright (which I have a hard time with due to long femurs!).
@TheKneesovertoesguy 2 ай бұрын
It is possible to stay perfectly vertical for some people in some versions but my overall suggestion is finding what feels good for you. 👍
@paperfart3988 2 ай бұрын
Trying to understand what a healthy lower back position feels like during a squat vs when it becomes butt wink. Maybe I'll record my form
@TheKneesovertoesguy 2 ай бұрын
Recording and watching your form absolutely can help here. For preventing butt wink would also watch this video: kzfaq.info/get/bejne/auB-l7l72rKmf3U.html
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