Squat Form: How to Fix the Rounded Back Squat

Рет қаралды 434,921

Күн бұрын

If you have trouble in the deep squat position Josh gives you 4 different assessments and exercises to improve your squat form today. Whether it's a rounded back squat, butt wink, or can't get deep enough in the squat... this video will help you work towards a beautiful squat technique.
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0:00 - 0:33 - Intro
0:34 - 1:52 - Ankles
1:53 - 3:58 - Upper Back
3:59 - 5:48 - Hip Rotation
5:49 - 6:44 - Outro
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Hip Flexibility You Are MISSING ► • Hip Flexibility You ar...
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Do you find that you are hunched over when getting into your deep squat? Not to worry, we can work towards a straighter spine - it's all a part of the deep squat journey. Here are some tips and tricks that will help you along. These are simple but effective! It's not going to happen just because you wish it will, you have to put in the work! So make sure you're spending some quality time in your deep squat.

Пікірлер: 392

@Strengthside 2 жыл бұрын

What's throwing you off in the squat? What are you going to be working on for the next 3 months? Let us know in the comments below! My Free Program ► www.strengthside.com/thedaily IG ► instagram.com/thestrengthside

@storefrontlivingatvinewood1941 2 жыл бұрын

Thank you for all of this detailed instruction. I have both hip and ankle issues with squatting due to a disability and surgery in both feet. I stretch and stretch but never achieve a sqaut. I will be working on both. This gives me so much to work on. Thank you.

@OndaBoosters 2 жыл бұрын

Look up " Anal Prolapse "🍷

@757Watson 2 жыл бұрын

I can't squat with my heals up. I went from 200lbs to 170lbs and I tell you I love being able to squat with ease. The first thing I noticed when I lost my weight a couple of years back was being able to squat without any pressure on my heart. I would encourage anybody to watch his videos.

@Abmoment 2 жыл бұрын

I can squat down but my butt touches the floor🤔what am I doing wrong?!

@Solistastyle Жыл бұрын

I can't do this 😪 Thinking it's the ankle thing but probably a bit of all of them - thank you 🙏🏾 Now will you marry me and teach me everything you know? I would be the ultimate make over project. If you can be my mail order husband, I'll share my dual citizen ship in Australia/mystery tropical island, with you. ❤️

@camdelsol365 2 жыл бұрын

I’ve got all 3 problems: tight ankles, tight upper back and tight hips. Going to enjoy the progress. Thanks Josh.

@Thomas-yv5yw 2 жыл бұрын

i'll add you another one : hamstring tightness, especially buttocks side

@seittrr9739 Жыл бұрын

@@Thomas-yv5yw 😉💚

@Electronite1978 Жыл бұрын

A month ago barely got down without support. Had to keep my arms straight and in front of me to keep my balance. Also after the exercise/stretch, I felt my shoulder muscles were very stiff. Anyways now after 1-month things are getting much better and can get easily to this hunch/rounded back position. It took 30 seconds per day to get there but is much better already. Been also very excited to improve my flexibility.

@bwms5973 2 жыл бұрын

I’m 73 and In good shape exercise daily, but made the full squat and sitting in the lotus and on my knees a 12 month project. Thanks, oh just subscribed.

@ethangriffiths7802 2 жыл бұрын

That’s awesome to hear. I’m only early 20s but trying to take proper care of my body early on, want to be in good shape like yourself at your age! Keep it up man and keep moving

@AJ-ds8jd 2 жыл бұрын

Awesomeeee. Im trying to do this. Athlete, 2 ACL, MCL BACK IN THE DAY. LOL

@jaholden4 2 жыл бұрын

best of luck to you!

@happinessyogateacher 2 жыл бұрын

I'm female, 65 and increasing my range of motion and strength every week with these daily exercises. I a searching for other senior athletes to build community. I have found a few...

@kenphillips6234 Жыл бұрын

@B Wms, outstanding I made the same goals and I just started but, I'm still a kid at 60 haha How has your progress been (just holding your feet to the fire a bit).

@RavenMeer Жыл бұрын

I appreciate the effort you go to making chapters in the videos, makes rewatching for that bit you want to review so much easier than most.

@braddtatum 2 жыл бұрын

I’m about 20 days in and the squat is getting way easier and the posture is changing. This squat position is amazing. I wish I learned about it a long time ago. The front of my shins and ankles burned so much when I first started squatting and now they seem to be able to support the position without much burning at all now.

@braddtatum Жыл бұрын

Update: still going but I have reduced it from 10minutes 3xper day to 10 minutes once a day right before bed. I keep my back straight and I hold both my arms straight out in front of me the whole time and it is helping to build up the upper back muscles (and in my shoulders and arms too) which helps correct the forward shoulder/poor posture position. Going to keep it up!

@khadija3777 5 ай бұрын

@@braddtatum10 minutes… wow… that seems a very long time

@mickryan5597 2 жыл бұрын

Hey man you've helped me a lot with a lower back injury from dead lifting, thanks for the help from your videos!

@Nihomai 2 жыл бұрын

I love the way you explain each movement. Thanks so much for this content and helping a very stiff person become more flexible 🌸

@Strengthside 2 жыл бұрын

you got it!

@you_gotit_bud 2 жыл бұрын

Great video. These are the detailed breakdowns I'm looking for so I can start to pickup the minor gains I can add to my Olympic lifts from being more flexible with a stronger core. Appreciate the works y'all are doing.

@stefandomagalski3722 2 жыл бұрын

Dude! I started squatting because of one of your videos. It's been such a game changer. Thanks!

@touchofgrace3217 2 жыл бұрын

This is such an excellent video. So well done! Thank you!

@Jim-uj3ty Жыл бұрын

Love your stuff!! It's very refreshing and so helpful. You've helped me see I have to improve my thoracic and hip area (and probably ankles also). Thank you Josh

@stenseins5606 2 жыл бұрын

Josh thanks for your Instructions .Your motivating me every Video.

@davidlythgoe809 2 жыл бұрын

best single video on this topic that I have seen. thank you!

@meditationgodsway1834 2 жыл бұрын

I'm 65 and have always been hyper-mobile so I was able to do this right off the bat. I just started this week and the first day was a few minutes at a time but by yesterday I was able to do 35 min throughout the day. I was surprised at how this works your whole body, and for the first couple of days I was exhausted!!😳 One thing I'm noticing is my posture is getting better without me having to be conscience of it. I am loving how I just feel better!! It's amazing that some resting squats can have so many benefits!! Between this and the breath work I started doing a couple of months ago, I feel like a different woman!!!

@audrey3042 9 ай бұрын

I love this position and find it super comfortable (@53) and I want to start to practice it daily. Have you continued the practice? If so, how often/long and what further benefits have you experienced over the past year?

@ucukaoma4551 Жыл бұрын

Great job explaining things in ways that motivate viewers to learn!

@primalperry5667 2 жыл бұрын

Ankles are my trouble spot for this position I think. I was doing better till I did a pretty intense hike last weekend and my calves got super tight afterward. I've been dropping into a squat a fair amount recently when doing other things like weeding the garden. I like how this video shows how to identify and also address the places your body is resisting this position. Real wisdom there, appreciate you!

@pierer91 2 жыл бұрын

Calf raises + the knees over toes guy tib bar is good for working both side of ankles; slow eccentrics

@arthurdolle5257 2 жыл бұрын

Especially like your ideas on strengthening the upper back

@kpapas 2 жыл бұрын

I think this was the most helpful video I have ever stumbled upon... thanks!!!

@l.a7710 9 ай бұрын

dude , im in my 40s and I can't believe I am just learning about this! You are a wonderful teacher and I thank you for bringing such calming and positive energy :)

@felixbeaudouin1899 2 жыл бұрын

Hey ! I'm a Yoga teacher and I really appreciate your content ! It's well explained and I can tell you really researched and live everything you teach. This is inspiring and helps me be better at my own craft ! Thanks

@fonikopiperi2507 2 жыл бұрын

Most detailed video about the squat you definitely earned a sub good job

@moriartyb 2 жыл бұрын

Awesome, needed this! Thanks Josh

@tamyressayegh2008 Ай бұрын

The test to see where our limitation is was really really helpful. I have always thought that my ankles were the problem, but after doing the test I realized they are fine, and the problem is actually upper back strength. I'd never have guessed! Thank you very much for this and for all your other videos. I discovered your channel just yesterday and I am surprised with so much I have already learned.

@EddieEnriquez 2 жыл бұрын

Thank you for this video. It showed me that it's definitely my hips that I need to work on.

@jessicacass1783 Жыл бұрын

Thank you! Probably a smidge of all. The progress is so rewarding.

@OberonLacroix 2 жыл бұрын

Been watching you since you had like 30k subs, the growth is real!

@francescocanigiula5178 2 жыл бұрын

Really a great video! Thank you for these super advices. I will start from now!

@donna7083 2 ай бұрын

This is great! I will be working on my upper back. Thanks

@fitnesswithana 2 жыл бұрын

Excellent tips, thank you for sharing.

@richardmahoney3667 2 жыл бұрын

Very very helpful! Many thanks.

@anaperea2453 2 жыл бұрын

This was very helpful!!!!! Definitely improved my squat form

@weston.weston 2 жыл бұрын

Very helpful tips, Josh!

@melinasandoval2688 2 жыл бұрын

Hi!! I really like your content and I hope to start applying the tips and advice you give. Thank you!

@louisdemonte9555 2 жыл бұрын

Outstanding tips. Many thanks.

@dunglifemovement 2 жыл бұрын

this video was really helpful. thanks, man!

@umeshg9107 2 жыл бұрын

I think this is extremely beneficial. thank you

@danpictish5457 2 жыл бұрын

Thanks Josh mate, I'm going to start work on these right away!

@Pouncerman Жыл бұрын

I’m working on it,thanks for your help.

@charlesmckinley29 2 жыл бұрын

THANK YOU! I can now get down and hold a squat. My plantar fasciitis and tennis elbow is what I will be focusing on for the next 3 months and getting pain free.

@jedlimen123 Жыл бұрын

Great explanation & demo! I have been combining with dead hang to open shoulders & lengthen spine. Will now explore your suggestions. Thanks!

@mistergray9664 2 жыл бұрын

Love you guys, big ups 🙌🙌

@misimisi4619 2 жыл бұрын

Few months ago, when i Found you, i didn't really understand why u are doing those movements, but after i gave a try, I really fell with love with these movements:D

@charlesbronaugh8996 2 жыл бұрын

Fantastic instruction Josh!

@dorothydottiebo1432 Жыл бұрын

Thank you! Finally getting to the root of my squat problems. Now I can fix them! 😀

@review-report 2 жыл бұрын

*NEEDED THIS !!!*

@LucasBorioMakeUp 2 жыл бұрын

Same

@theenergeticdomain.2379 9 ай бұрын

Many thank man. Appreciate you're guidance and time. 😊

@juliem92116 2 жыл бұрын

I was just thinking about this last night! thanks and love the dog howling :)

@I.Carnivore Жыл бұрын

Good stuff. Thanks!

@samalagood5616 Жыл бұрын

I’ve never watched you before but that was a great video. I subbed real quick

@mapledip3806 Жыл бұрын

Thanks Josh, just what I needed :)

@ringdgg4385 2 жыл бұрын

Thanks Josh, I was letting my squat get all rounded up. Great help.

@simoncollingridge6094 Жыл бұрын

So helpful, thank you.

@alchemyofgrowth8008 2 жыл бұрын

This came too on point for me, very spooky...Thanks alot my Man!

@dintoons1 9 ай бұрын

Excellent, thank you!!

@Ferovka 2 жыл бұрын

Great video and explanation! I am quite sure that my squat problems come from my hip flexibility - especially my hip internal rotation, so I will be working on my internal rotation and hope that over the time I will get better mobility and strength :) Thank you so much ^_^

@MarcCardwell 2 жыл бұрын

This is exactly what I needed. I can get in a squat, but I get a hurt neck afterwards. I feel like my back is straight, but probably not. I tried the books under heels and could feel how much straighter it was.

@robertkaturamu6560 2 жыл бұрын

Yes. The neck hurt (for me) is probably smartphone- itis / laptop-itis /mouse hold-itis revealed.

@MarcCardwell 2 жыл бұрын

100% the same. Working on getting a stand up desk.

@ticktick6585 2 жыл бұрын

Just found your channel and it's awesome!!!

@AaaAaa-rz4px 2 жыл бұрын

I usually don't subscribe and all that, but this channel was really chill and looks to be some great exercises there! Will check out some more videos!

@CurrentJAM 2 жыл бұрын

This was great. Thanks for the tips

@pawpapw.... Жыл бұрын

thanks brother this help keep making videos like this 💪💪💪

@noscentsisgoodsense7069 Жыл бұрын

My problem is my upper back, not flexibility, but not enough strength. I've been working on it, but it is a slow process since I have nervous system issues. I am pleased to learn all the work on my ankles, knees and hips has paid off. They will support me squatting. I will just keep going since I am on the right track. The 'Tortoise' won the race, right?

@DoctorJanakaWannaku 2 жыл бұрын

great info. thanks

@MrSurfferchik 2 жыл бұрын

Thanks 😊! My ankles are totally throwing me off 😬. Thanks so much of helping me with these easy but effective mobility movements 😄.

@SavitriYoga 8 ай бұрын

thank youuu ! great tips !

@RishabhKumarRB 2 жыл бұрын

Dude, you keep making me unlock my body.

@JuJu-pk5kp 2 жыл бұрын

Great tips, I have been working hard on my deep squat, many thanks. love your dog too.

@pierer91 2 жыл бұрын

Class video 👍

@DrummerJose 2 жыл бұрын

This was great thank you

@user-vp8wk2vf9r 8 ай бұрын

Your second tip about using an object to get yourself sitting straight up was so helpful! I just used a cardboard box, it doesn't need to have any real weight. I can get myself up now in the right position and hold it without the box. And I can super feel it in my middle and upper back! If I just train this for a few weeks I feel like I'll be able to do it without assistance pretty easy. Thanks!

@brucewhite1210 2 жыл бұрын

Dude. Like your free stuff. I’m old and banged up and when I’m able I’ll buy some of your more advanced instruction. Thanks for this.

@jakew1362 2 жыл бұрын

Also checkout knees over toes guy if you have any issues with your knees.

@KatJ3st Жыл бұрын

Thanks so much!!! I know it's my hips that are most of the problem. I have already started working on ankles and back! I had a hip replacement a few years ago

@theresamurphy4455 2 жыл бұрын

👋🏾 66yrs & will be working on All of them. I know My hips need work for sure, Thank you😊

@shandalove1654 Жыл бұрын

I love the sit in the deep squat while on my phone or watch your videos

@cathyburnett7828 2 жыл бұрын

Thanks! Just needed to tilt hips up more!

@bamglitzandbeauty15 2 жыл бұрын

Been waiting for this video since the channel started

@MMM-nx8jl 2 жыл бұрын

Thank you

@MohamedShaarawy 2 жыл бұрын

thank you brother

@mullla1ya 11 ай бұрын

I didn't even know I am subscribed to this guy. I glad I am.

@billyrodriguez42 2 жыл бұрын

Great video dude the deep squat is a massive weakness in my training and if i'm slightly tired after work maybe doing my workout my back always hiunches, I have some time off work next week so i'm going to spend some time down there!!! Thankyou.

@28Gz-ke6os Жыл бұрын

I have bad ankles I think cause of my flat feet so I gave up a long time ago on working on my ankles cause I thought it was a lost cause without surgery🤦🏽‍♂️ Which is why I love your ankle videos Thank you🙏🏽

@haraldschachinger2916 2 жыл бұрын

Last tip was awesome. A lot of times, i think my ankles are the problems. But its probably the tight hip - thanks!

@lhalbgebauer 2 жыл бұрын

Every point you mentioned is a problem for me. A lot of work…. :) Thanks, great video!

@endatheworld 2 жыл бұрын

Have lost significant strength and mobility in the last two weeks after two accidents in close order. Cracked rib and lots of roadrash. Can't do any of my usual routines. It's rubbish! I won't be taking 'normal' for granted again! Great video as usual

@VishalNaik-ux2sk 2 жыл бұрын

Thank you!

@gloomylight4115 2 жыл бұрын

Your the best Bro 😊

@KevinKreger 2 жыл бұрын

The trick with grabbing the box works for me. I'm a bit top heavy and my ankles are a bit resistant to flexion from an accident. Putting my arms forward restores the balance at my deepest point, but it also rounds the back.

@Eddybo22 2 жыл бұрын

Thanks!

@gustavodc3684 Жыл бұрын

Thanks ❤

@kippmorgan7143 2 жыл бұрын

Great info and great dog.

@agustinlarreacelery5983 Жыл бұрын

i think im lacknig on the toracic strength so i ll working that aspect. Thanks for the content.

@Slaman5150 2 жыл бұрын

Life changing

@BB-kd3zn 2 жыл бұрын

Thanks

@matthewconner463 2 жыл бұрын

🤜🏾nice work

@LordStanley94 2 жыл бұрын

Love The Dog. True trooper.

@tpoberoi3831 Жыл бұрын

You are great I am 75 learning lots from you

@cb465 2 жыл бұрын

I can't escape seeing that your picture on the wall is off horizontal. waaay out of alginment . ;) needs to work on it's position more

@stoffo9265 2 жыл бұрын

me too!

@robbie.sunshine 2 жыл бұрын

Maybe the picture is straight and it's the wall what's crooked 🤔

@oysteinsoreide4323 2 жыл бұрын

Use of wide angle lens will make it look scewed even if it's perfectly horizontal.

@alekseidmitrievpro 2 жыл бұрын

It reminds me that it’s not so bad. It’s not so bad.

@guitarman11000 2 жыл бұрын

OCD kingpin

@Wrestler1love 2 жыл бұрын

Your dog is badass bro lol

@slady7072 2 жыл бұрын

Best Videos🧚🏾‍♀️

@inesikaCOOL 2 жыл бұрын

Cool video! Im now doing the squat position for 10 mins at least every day and notice everytime I feel more comfortable in it. Also, 00:40 your dog is such a cutie!!

@ArlieB7 2 жыл бұрын

Good video. Love your dog!

@juliehudson3687 2 жыл бұрын

I have been struggling with my right ankle due to a previous injury rolling it on a hike. I can do a split squat with my left foot in front and get an excellent stretch but when it comes to my right it is very stiff and doesn't want to go past a certain point. Should I just continue trying with the split squat exercise or is there something different that you prefer when working with a previous injury? I would really like to eventually reach a point of a flat-footed square vs having my heels raised. Thanks for your videos. They have made a huge difference in my stretch routine.