Apologies for the audio but this is a good one. In this video today we take an advanced lifter with an almost 3x bodyweight squat and Jake works on fixing his knee pain. Through a bunch of assessments he is able to find a better squat pattern for Quentin that greatly reduces his knee pain. There is a lot to take away from in this video. If you want to see more case study with lifters at Fortis, like this video and leave a comment below with what issue you want to see checked out! NOTE: This video is a specific case for an individual. Jake isn't saying that everyone should squat like this. Knees over the toes is absolutely fine for most people. If you are suffering from knee issues however, this can become problematic!

Kick ass! Always the best! Most informative and helpful content among all channels I have come across!

in short.. maintain the weight in mid foot during squat

This is very VERY helpful. I've been having very similar issues with my glutes not firing appropriately in the squat, and I'm excited to implement these corrective exercises!

one of my favorite squat videos now

yes this is a brilliant series of ideas, the shoulder one too

Omar, thanks for providing this video. It was right on time as I'm having the exact same problem and couldn't think of what to do. I can't wait to get to the gym and try these things out. As usual, you provided useful information that was timely and helpful. Thanks brother!

This video came at a great time. My knee pain started coming back last week and I was starting to lose my motivation to work out but thanks to this video, hopefully I can fix my knee pain and I can get back to squatting.

any jake noel video is gold. love the info

Omar, you have the most informational and great video's ever. I've had this issue and I appericate you for making a video about this. You deserve 1 million subscriber.

Ahhh. I was hungry for another informative Omar video. This definitely did it.

nice calves Omar. LOL JK

here is what rippetoe says about bouncing (he explains the issue REALLY well) We have already introduced the concept of the "bounce" out of the bottom. Since it is accomplished with the hips, and with the part of the brain that's thinking about the hips, this seems like a fine time to discuss it. Once again, the bounce DOES NOT INVOLVE THE KNEE. It happens when the hamstrings reach the limit of their normal range of motion due to the slight forward motion of the knee and pronounced backward motion of the hips. Remember: the pelvis is locked in position with the torso by the lower back muscles, the hamstrings attach to the ischial tuberosity at the bottom of the pelvis, and the pelvis tilits forward with the torso as squat depth increases, thus stretching out the hamstring. The bounce out of the bottom of the squat is essentially a correct use of the stretch reflex inherent in any dynamic muscle contraction. It is safe, it is correct, and it is necessary if heavy weights are to be lifted. The only way it can hurt the knees is if the hamstrings are relaxed at the bottom, which would result in the knees traveling forward. If the hips are shoved back at the bottom, the hamstrings will tighten, the knee will be protected, and power out of the bottom is increased. Obviously, "slight forward motion" is VERY individual since long femur guys need some form of knee travel to reach parallel. Imho, the coach taught him towards the right direction, but didnt make it clear was his goal was, aswell as not letting him do the movement with the bounce to check, if he was able to adapt his movement.

i cant beleive it that was one of the most informative videos i have ever seen thank you a lot

I love these videos, a friend of mine that I work out with just complemented me the other day saying " its amazing how much progress someone can make in 6 months" referring to my squat form, and I owe it all to videos like this. Keep up the good work Omar.

this is an awesome video for people having issues with sitting on their heels as well. great information being put out here guys soak it up!!!

These videos are my life this man is a genius

This is exactly my problem that I've been trying to figure out, this video is EXACTLY what I needed, Thanks guys, Omar, good call!

nice video, I like the cueing and corrective mobility work

Jesus Christ, proud of you buddy, always knew you'd make it far but working with Noel's and surfclam? good fucking job bud keep killing it

Great video content!

Good morning que is awesome! Thank you.

Great content on a very common issue that doesn't get enough attention. Thanks

Wow! this is exactly what inwas looking for! Cant wait to practice this

And then you watch Alan Thralls video

Always informative man! Great video

Just watched this today. Have the same issue with just my right knee. Gonna try this.

just what i needed

I've had knee pain below my knee cap and rolling on a baseball works great. I've also toned down the squatting to allow everything to heal and my knees feel a lot better.

Really like jake noel and really like this style of video, should do more of these

whenever i do any type of exercise, I always think what would Clarence Kennedy do

FYI - I had trained with Jake in the past. He is a great trainer and very knowledgeable. He helped me get my squat and bench in check. Thanks alot. From Hot Chocolate.

this was super helpful!! thank you so much :D

Although the audio is ish, the viddeo is awesome, I 'm struggling with the squat aswell and all your educational videos give me soo much useful info! :)

I just figured this out last month. I've got quite long femurs so there was quite a bit of knee travelling forward before leading to some uncomfortable feeling in the knees at the bottom. Actually changed to flat shoes too which felt better. Though I haven't tried this technique enough with OL-shoes to make that claim.

Quality as always, been experiencing pain in my right knee aswell. How much do you recommend weightlifting shoes?

omerrr, your boy quentine giving you a run for your money with that brow game.

Could you make a video on hip position/stability during a high bar squat!

I need a coach like this in my life, I have internal rotation of my hips and developed Femoral Anterior Glide Syndrome which is causing all type of pain and weird shit in my hips and lower back and keeping me from squatting. I am doing some of the exercises and massages to try and fix it that I found online but would feel way better if I had a coach or someone with experience that could help me in person.

very useful

Hmmmmm. I normally do pull-throughs' for Glute activation. Gonna try banded bridges. Thanks bros

This is the exact issue ive been having. Time to start working on getting my glutes back to work.

I like to let my knees just about pass my knees. If the shins are too upright then i feel the squat too much on my hips, glutes and hamstrings. Allowing the knees to come forward a little optimises tension on the quads which is why guys like Tom Platz let the knees drift forward.

Thank you @Omarlsuf ! Exactly my problem

Great video as always, but how will this help my calves grow Omar?

i like the "slingshot of the hips" term

why does every transition sound like Glenns head getting bashed in?

excellent keeping the bar over the mid foot, that's the really hard part knees not so difficult

What if he did a high bar squat, would that help?

is it possible to avoid heavy squat lifting for gains/strength? I find its causing me more issues and injuries in my knees and hips as well . are there other machines are techniques that can replace this exercise?

Honestly, I can barely see a difference in the thumbnail.

The side of my left calf hurts when I do ATG squats. My knees do go passed my feet. What do I do?

The glasses just magnifies Jake's scary eyes.

Does this same technique apply if you are high bar squatting?

Hey Omar, hopefully you'll see this, I was wondering, I saw your video on how to build a bigger back, and I was wondering, on the machines, do you go for reps, or the most weight?

I seem to be having a problem with my squats. Its just that whenever I go heavy with the squats and try to lock my hips and knees at the top, my knees tend to start paining. But if i try to do a soft lockout (i know it sounds sub-optimal), I'am able to do the squats without any pain. Any idea about what I'm doing wrong? I tend to do quite a few pause squats. Would this be a cause for the pain?

What lifting shoe is Quentin wearing?

omar i need your advice pls i have a muscle imbalance i have been working out mostly with dumbells and now my right side is taking over ,i cant progress bcs i am leaning on the right side during benc and cant do barbell work bcs i cant keep the bar streight any help?? love your work and tnx

at the top of a squat.. do you have to roll pubic bone forward and stand straight?

hey Omar I was wondering if I had knee pain from doing front squats, what kind of tips do you recommend? similar to this video? or would it be different as the front squat is a knee break movement and not a hip break movement like back squats. would appreciate any feedback.

I had a dream last night. Omar sat in my face. It changed my life.

MOBILZATION @ 2:53 Nice typo. Might start using this word.

@OmarIsuf does the optimal recovery time needed between training sessions different between focuses of training? Would a strength-oriented training session require more recovery than a hypertrophy-oriented training session? I can't find much literature on the matter.

nice

My knees crack a lot when I squat, is that normal or is that a warning sign that I'm fucking up my knees? There's a video of me squatting on my channel you could use that as a visual in case my form is the reason. I'm posting an updated video of my squat soon since the video I have rn is a few weeks old and I know I have improved a little since then. Any suggestions would be greatly appreciated since I'm not trying to fuck myself up this early on in the game. Thanks!

Pls make video on why the actual fuck I cannot keep even shoulder/elbow positioning during squats 😩

His first set didn't look bad at all to me, it looked like he kept the bar pretty balanced over the midfoot. It seems like he fixed his forward knee travel by shoving his knees out a bit more in the latter set.

What about Matt Ogus knee travel without knee pain in his newest instagram video? His form is sick dude

could you make a simple t-shirt that just says Raskol on it?

Yo Omar, what song was playing at the end of this video??

*He could have just fixed his squats with some BB Curls.* Fucking waste of time...

Wouldn't box squats help?

This applies for the low bar but not the high bar or front squat

Where can i find myself a peach boi shirt?

That girl's front squat in the background though 🙌🙌🙌

Make a peachboi flavor pre-workout

Between your and Alan Thrall's squat videos, I'm making some real squat gains.

Can someone give me some insight? I finally found out that I should quat like the first pic because of my long ass femurs and so I have been doing so for a month and it seems so much better. Last time I tried to sit back in my squat (like the corrective form) I hurt my lower back and no squats for like 3-4 months, and also it causes much more butt-rounding than when I sit straight down (as an effect of my knees travelling more forward). I thought with all the mobility training I have been doing, that the knee going more forward is a good thing as it seems like a result of better ankle mobility. Is this true?? I am really confused...

luv u

SHOUT OUT TO MY NIGGA Q!

I go ATG all the time and my knees go over my toes i think when i do that.. how can i prevent blowing my knees out then?? And is it a mythe or is it real about that knee past toe rule is bad thing??

It's a Front Squat. Glutes & Hammies aren't exactly "activated", that's just the nature of the movement. It's made to *favor quads*.

Why do squats for general fitness and weight control when Clay Mathews Linebacker for the Green Bay Packers doesn't for safety reasons ?

Max Aita promotes forward knee travel based on this recent post: instagram.com/p/BQTW53fjQD0/ - and personally if I really force my shins/knees forward just doing a bodyweight squat my knees "crack" significantly less compared to when I don't focus on pushing them forward.

Not sure if it was one of your videos or jasmines but I noticed you had so much forward knee travel while squatting, not gonna lie, couldn't give two sh*ts back then, but this video popping up made me lol

Hey Omar put some pants on

is that guzmah camera man?

Every time I squat I get really bad shoulder pain. My shoulders get really sore from the bar pushing down on them. Anyone know how I can fix this?

I died at QT powerlifting lol

Jake is the best!

that 'thpwushh' sound effect tho'

Mr incredible

Jake reminds me of Rob Riggle. That's a compliment

Ay Omar, any updates on Singularity? It says on Indigogo that the preworkout should be distributed in February, is that still on? Anyway, luv u bb

U guys looked uncomfortably close to each other in the beginning of the video hahaha

Omar, my push strength is lagging way behind my pull strength. i can bench 155 x 6 but i can pendlay row 195 x 6. i can ohp 105 x 6 and lat pulldown 180 or weighted pull up with 25 lb attached x 8-10. what can I do to fix this imbalance? i train push and pull movements 2x per week with equal volume

death to knee pain!! I'm a current victim on my way to recovery :)

Can you do the same type of video (middle and end of the video) but for glutes dominant squatter #peachboy

Stop reading the comments and LIKE THE DAMN VIDEO

Dude please come to my house I have had shoulder I impichment for 5 months now