Stop Squatting Like This (AWFUL!!)

If you are looking to improve your squat, then this is a must watch video for you. When it comes to a well executed squat, bar path cannot be overlooked. The fastest and most efficient path from point A to point B is a straight line. The more efficient you are with a movement, the more weight you will be able to move and therefore the more gains you will see from your training.

When I’m correcting an athletes bar path in the squat there are a few things I look at. How is the bar descending and then how is it ascending as the athlete comes out of the bottom of the squat. A common flaw is to pitch the head forward. A common cause for this particular fault is quad weakness. In the case of quad weakness the body attempts to recruit the stronger muscles of the posterior chain.

This is easily diagnosed by asking the athlete to perform a pause squat. Often the ability to properly hold a squat in the bottom position under control will reveal that it is not the quads as to do a paused squat properly requires significant quad strength. Some other causes for improper bar path are poor set up, lack of mobility; especially dorsiflexion in the ankle. Inefficient bar path could also indicate a weakness in the upper back specifically in the scapular retractors.

If an athlete has a strong upper back, it’s possible that they lack the muscular endurance to maintain it. They can stay tight in the set up but somewhere during the lift they get lax and lose the requisite upper back rigidity causing them to lurch forward. The last cause that we’ll cover in this video is habitual patterning. This is often caused by a previous injury that the athlete has sustained.

As a response to an injury the body will sometimes develop inefficient movement patterning to accommodate the injury. Once the injury heals the patterning has become so ingrained in the athletes movement that they continue to demonstrate it.

Whatever the reason is for your crooked bar path you need to address it. There’s no point slapping more weight on the bar and fooling yourself into thinking that you’re getting stronger. All you are doing is putting the problem off until it refuses to be ignored. That usually comes in the form of an injury and when you’re talking about the king of all exercises, the squat, there’s often hundreds of pounds of weight involved. Not a good idea.

[benjaminaustnesnarum]

Jeff is the only guy I trust with clickbait titles for his vids.

[chrisfortune]

Me: Any advice for how to be better off financially?
Jeff: Do face pulls

[sydwhite]

Who else agrees that he has the best fitness channel

[YouCanCallMeReTro]

When I started training a few months ago I used this channel to learn proper form and since then the trainers at the local gym have told me multiple times that I have one of the best squat forms that they've seen and they were surprised that a beginner could have such good form. Idk where I'd be without the internet and athlean-x. So thanks Jeff, appreciate all the advice.

[imwavyyy]

ok i’ll remember how to do squats next year when i hit legs

[moahhamid]

Forgive me Jeff for I have sinned. I have not kept up with my face pulls

[dheerajguleria]

Jeff is the only trainer on whom i believe since 2013.My training got so much improved. Thanks jeff

[mikebell]

"Jeff Cavaliere with Athlean-X, Breathing the most important core mechanic of the human body. But, you might be doing it wrong. Let's look into it."

[Carl]

Jeff: gaining gains is actually killing your gains

[MegaPranav]

0:23 Jeff trying so hard to get his form wrong🤣

[PhantasusRex]

"Be aware of your own Problems." - Jeff Cavaliere. Thats not only great advise for Training and exercise but also for Life in general. Thx Jeff. 👍👏

[abudibro]

Vshreds next video ‘The single most biggest mistake when squatting’

[jarnojuusola]

Everytime I watch an ATHLEAN-X video I get new ideas on how to improve my training program and improve my training as well. Less pain and more results and I LOVE IT.

[jamesjorge]

Hello Jeff, I have been following you for the past year, with your help, expertise and incredible workout insight you have truly help me transformed my body, loosing over 40 lbs while adding muscle at 64 years young, yes 64. Also went from a size 40 to 36 pants. So I am contacting you for some advice, just a week ago while lifting an air conditioner I felt a click on my left knee, just had an X Ray and mri performed, which showed a small meniscus lateral tear. I was told since it is small the best solution is to go in and file down the tear but I will to rest for about three weeks. The other option since I never had swelling nor do I feel pain is to leave it alone and try physical therapy. Not sure which route to go, would appreciate your honest professional opinion. Sadly I will put my workouts to a stop until i decide. Again, thanks for putting science back into workout, great videos I am sure have helped millions. All the best, James.

[ray.gene.bowner]

You know Jeff is serious when he's wearing a shirt

[jasongarcia]

Can you PLEASE PLEASE talk about bracing for squats deadlifts or just lifts in general? Like how to properly brace your abs, breathing, ways to get more breath in our system and where to imagine holding the breath for the lift? Really feel it's the only thing from preventing my progress

[hsojbean]

I literally just recorded my squats today then this is recommended to me.... is the FBI agent assigned to me trying to say something?

[TheActionTourist]

Jeff Cavaliere, the only man i would instantly walk through fire for if he claimed it would improve my gains. #JeffIsKing #AthleanX

[MoBatchelor]

Your videos are so helpful, clear and informative. I'm a *really* late beginner (early 60s), almost certainly don't have the extent of goals of younger guys, but these videos are so sound, they give me confidence and knowledge to progress safely. Thank you

[darkspectre]

Jeff will achieve Ultra Instinct shortly his body will lift on its own without him thinking and reacting