Too stiff? Here's how to unlock your squat

Рет қаралды 13,383

Күн бұрын

Get stronger and move better with our Elements program 👉 gmb.io/e/
If you're experiencing tightness or discomfort when you squat, you may think you should modify it, use an alternative movement, or even abandon it all together. But here’s how you should actually squat if you’re stiff: do the part that you can do!
0:00 - Exploding knees
0:10 - How you should squat when you're stiff
0:13 - What to do if your knees hurt
0:43 - Don't modify the squat!
0:53 - Think of it like the bench press
1:08 - We are all built differently!
1:14 - The Deep Squat Article: gmb.io/squat/
1:20 - Squat the way that's good for you!
1:35 - What to do if your knees cave inward
2:31 - What to do if your heels come up
3:13 - What to do if your back rounds
4:18 - 🙏 Get notifications: kzfaq.info...
4:34 - Don't forget the Deep Squat article! gmb.io/squat/
You don't need to modify the squat! Do the part that you can do.
Get stronger and move better with our Elements program 👉 gmb.io/e/
🧰 Favorite Equipment & Gear: gmb.io/faves/
🏠 Home Training Programs: gmb.io/programs/
🤝 Certified GMB Trainers: gmb.io/trainers/
📖 Ryan's Story: gmb.io/about/ryan-hurst/
📸 Ryan's Instagram: / ryhurst
If you just found us, welcome!
GMB is about getting you stronger and removing the physical restrictions that cause pain and injury. We started in 2010, and we've had over 100k clients use our programs, which is just mind-blowingly humbling for us.
Our backgrounds are in various martial arts, gymnastics, yoga, physical therapy, and education, so we focus on sharing detail-oriented tutorials and training in a safe, progressive way that develops your skills systematically over time.
***
Hey, if you scrolled this far down, thanks for your attention. I appreciate you, so if there's anything we can do to help, don't be stranger - post a comment, and I'll do my best.

Пікірлер: 40

@laurataylornyc9 Жыл бұрын

This is good to hear because when I experience knee dislocations I tend to back off from doing squats. I like to encourage others by saying “a millimeter is still progress”. Time to take my own advice!

@gmbfit Жыл бұрын

Haha. Yeah, sometimes hard to listen to oneself. I'm the same. ;) Little by little will get you there.

@thepublicsucks9323 Жыл бұрын

Do sports for yourself, and not for others. Don't feel silly for slightly bending your knees and calling it a squat. If that's your current limit, thats your reality. The important thing is: squat a little bit deeper than last time. It's your own journey, give it your best. Doesn't matter if you have full range of motion while squatting, or barely being able to stand upright without swaying. Baby steps, but with full effort, in a consistent fashion, will yield results.

@gmbfit Жыл бұрын

Exactly. The only person you should compare with is the person you used to be.

@missushoneybee Жыл бұрын

Bringing awareness is definitely something I was missing and something I still struggle to do. Elements helped me to start realizing how my body moves and what kind of control I have (and lack).

@gmbfit Жыл бұрын

Definitely. You need to slow down and pay attention before you just decide you can't do something. There's often a lot you can learn from the specific point where it gets challenging.

@sandralucasmelvoin292 Жыл бұрын

Watched this and followed along with my squats, I’m soon to be 78, I’m healing an injured adductor in the groin six weeks ago very long and painful process. Found myself doing these squats in the shallow end of the pool I use for physical therapy, swimming volleyball, and all wonderful things in the water… this is the best land fun lately. Thanks I’ll be watching.

@gmbfit Жыл бұрын

Keep doing what you can do! Thanks :)

@Duunti Жыл бұрын

Thanks again for such great content! Also the Animal movement-follow along the other day is soo good. Can you do a special once, about the squats with the “rounding lower back” issue? Can’t seem to fix that, and I like to do loads of ‘m (also slow) but when I try to keep good form it seems to stress other joints 🤔 (knees for example) Cheers anyway! ✌🏼

@gmbfit Жыл бұрын

That version is exactly this version. You're asking for exactly what this video tell you to do. Just do what you can. Go as far down as you can before your back rounds, and then that's your squat. Spend time there. Learn it. Love it. Master it. If you keep cheating your back to go deeper, you're not learning or developing mobility where you need it most.

@Brndndutton Жыл бұрын

Great tips and content.💙😎🙏🏼

@gmbfit Жыл бұрын

Thanks!

@Unitedstatesian Жыл бұрын

Great tips. This fits with the "neurological" aspect of muscle training I heard an expert explain recently. Another tip given was to only push to a comfortable, end-of-range of motion position where you can take 5 comfortable breaths. It ends up being a surprisingly "easy" position to train at. Understanding the neuro-muscular aspect makes it easier for me to understand.

@gmbfit Жыл бұрын

Being able to breathe is an important marker of "owning" a position or move. It's literally build into our assessment system that we teach in every program :)

@user-me9bh5cn6v Жыл бұрын

Thanks for a very good video. Do you see doing wall sits as having any value to strengthen the legs while following your advice on improving range of motion? Your videos are very helpful. Thanks again.

@gmbfit Жыл бұрын

They won't hurt, but if I thought they were more valuable than what I show here, I would have made a video about them instead 🤷‍♂️

@bobwilson5426 11 ай бұрын

Many thanks, Great videos, really well instructed and a tremendously helpful for an old f?rt (83) like me.👍

@gmbfit 11 ай бұрын

Right on - glad it's helpful :)

@mikearbogast1651 Жыл бұрын

I try to get 3 sets of 50-100 reps per workout. thanks!

@debanjansengupta6606 Жыл бұрын

can you make a video on how to perform inverted rows?

@gmbfit Жыл бұрын

I prefer this: kzfaq.info/get/bejne/oN6Hg7yIv7PPeHU.html

@mikearbogast1651 Жыл бұрын

How many times per week would you recommend high rep bodyweight squatting?? thanks!

@gmbfit Жыл бұрын

I don't recommend high rep bodyweight squatting. There are some good people who do recommend it, I'm sure. Ask them.

@TheHabibOfMankind Жыл бұрын

My anatomy teacher in college goes mental when I do stretches and exercise where my knee goes my toes. How can I start to bring in the new science when they’re so stuck in their ways?

@gmbfit Жыл бұрын

Just ask them to open up any recent meta-review of current research.

@emilyhops2566 Жыл бұрын

Training Tall on here did a thing on squats and knees - he explains why knees should go over toes. I spose when the teacher's watching do it their way, and then do it your way ever after!

@thepublicsucks9323 Жыл бұрын

Most of them don't even use the Internet. There is something weird about old-school gym teachers 🤣

@ChengManChing Жыл бұрын

Big GMB fan here, but I don’t recall any of the trainers recommending Amosov squats (named after Dr. Amosov, one of the pioneers of modern joint mobility). If people can’t get full ROM in their squats, it can be very useful to hold on to a low bar and try to get it that way. Also, for most people, their own kitchen sinks are about the right height to give support. It makes the exertion level on the big muscles a bit little less, but more importantly it radically increases stability, builds mobility and decreases the chances of tweaking the joints. When I watch most people doing squats at my fitness course I just SMH. Tiny ROM and failure to keep the chest up is almost universal.

@gmbfit Жыл бұрын

That's fine to do too. We prefer what's shown here: learning to balance and control your body at the depth you can manage. Then doing it more. There's lots of good ways to improve your capabilities, and there's no "best." Just preferences.

@Rrkeiel Жыл бұрын

I can deep squat but i have to place my feet too far apart ... I cant do close squat cuz im falling on back :( that's block me with pistols. Cuz same happens, i'm thinking its cuz nad hips mobility still

@gmbfit Жыл бұрын

Or you could do what I suggest in the video and not go so deep, and use something to hold on to so that you don't fall back.

@Rrkeiel Жыл бұрын

@@gmbfit yea, trying it. Its one od best way to work on mobility just by doing exercises. Worst is that panic on end od movement when you want not to stop do movement becoming little explosive

@gmbfit Жыл бұрын

@@Rrkeiel If you can't control the movement, you don't need to be trying for explosiveness. Build strength and control.

@thepublicsucks9323 Жыл бұрын

It might not be your hip mobility. It could be lack of strength in your quads, they might also be too short. I've been doing ankle stretches and hamstring routines, it didn't help. When starting to squat for lifts (low weight, 25kg) all of a sudden, a few weeks later, my deep squat began to improve dramatically. I went from having to grab my table for support, to just having to stick out my arms to the front within just a few weeks. I can now hug my legs without falling back. For me, it was lack of strength, not flexibility. It felt like lack of flexibility 😉 Perhaps that's worth a try for you. Doing straight back squats on my toes worked best for me, slowly adding some weight. Great quad-activation.

@ADAPTATION7 Жыл бұрын

I thought that the end goal was to obtain a deep squat with a flat back.

@gmbfit Жыл бұрын

What a sad way to look at developing capabilities... How do you "obtain" it? And that's the end? Really?

@ADAPTATION7 Жыл бұрын

@@gmbfit You tell me. You're the expert.

@gmbfit Жыл бұрын

@@ADAPTATION7 If you are stiff (the target audience of this video) the goal is to get less stiff. And there's no "end" to what you might decide to do with your body as you expand you capabilities.

@ADAPTATION7 Жыл бұрын

@@gmbfit Stiffness is relative to the individual. Is it fair to state that some individuals possess natural limberness that allows them to improve or maintain with very little effort? While others will struggle to overcome or improve themselves despite the fact that they're trying? Even though I'm trying very hard to obtain a flat back while deep squatting, it's not given that I will reach that goal. And yet, some achieve it easily.

@gmbfit Жыл бұрын

@@ADAPTATION7 Any number of factors as to why some people find it easy to get into certain position, and others find it difficult. And while you might not get the exact position you're after, as long as you keep at it you'll be getting a bit better each day and that's what counts. So keep at it!