• Yayınlanma Tarihi:  4 gün önce
  • The squat is one of the most important exercises you can include in your leg training. That said, if you experience knee pain while doing it or just don’t have the strength you think you should with this staple leg exercise, then you need to watch this video. I’m going to show you one thing you need to do before any squat that will instantly help you decrease knee discomfort and put more weight on the bar as you realize your true strength. The effectiveness of this relies on the dysfunctional recruitment of the posterior chain (namely the glutes and hamstrings) that most of us have from muscle imbalances we have developed over time. When you perform a squat you need to be able to load the muscles on the back side of our bodies to handle as much weight as we are capable of. All too often, we tend to shift the load too much to the anterior chain muscles which winds up hurting our knees and limiting the amount of weight we can lift. There are two major requirements of a properly performed squat biomechanically. You need to have proper amounts of knee flexion and hip flexion. One without the other can lead to one ugly looking squat. That said, if you can marry the two and optimize the contributions of each you are going to have a squat that is not only capable of handling maximal loads but is going to do so as safely as possible on your joints. That said, since we know the squat is a glute driven movement it makes sense that in order to neurologically wake up the posterior chain we would want to perform a quick warmup with an exercise that does so directly. In this case, it’s a weighted glute bridge or a barbell hip thrust depending on your available hip range of motion and level of training experience. I like to start everyone on the floor if they have not done this exercise prior to squats before. The key to the effectiveness of the movement is that it trains the glutes to be the primary driver of hip extension while working in concert with the hamstrings (which is their secondary function). With both the knees and hips in flexion, we are better mimicking the true function of the lower body during the squats. When you perform your weighted bridge you want to be sure that you are feeling the hinge take place in your hips. A lot of times, the proprioceptive awareness of what true hip hinging should feel like is lacking. This leads to an overreliance on the quads to try and take the brunt of the load on the squat. After performing the bridge however, the glutes are more prepared to allow the posterior loading of the body during the descent. Likewise, the hamstrings are more alert to their role as eccentric controllers of hip flexion during the down portion of the squat and are therefore more capable of giving you stability that you have not had. On the way up, the activation of the glutes provides you with keys to the ignition of the main driver of the ascent on the squat. While the quads are important for getting out of the hole, it’s the glutes that are primarily responsible (with their immense strength capacity) for getting you up and out with minimal disruption to your bar path. Those with weak glutes will demonstrate ugly looking squat form out of the whole. Often times, these guys and gals will lurch their bodies forward, raising the hips and shifting the load to their low backs to compromise for their weaknesses in the glutes. Over time, this will lead to chronic low back pain and is completely avoidable. A couple sets of 6-8 reps of the barbell glute bridge or barbell hip thrust with a 4 second hold at the top is enough to warm up the body to perform the squat to your maximum potential. Neurologically this will allow you to tap into strength reserves you never knew you had all while building up your volume over time through your other leg training on the glutes and posterior chain muscles. If you are looking for a step by step program that never overlooks the importance of the glutes when it comes to athletic performance and obtaining your most powerful physique, head to the link below and check out the ATHLEAN-X Training System. For more videos on how to build a bigger squat as well as the best way to strengthen your glutes and avoid red flags for weak glute development, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a video when it’s published.
  • Video Süresi: 00:08:31
  • squat squats how to squat how to increase squat squat tutorial squat lesson squat form form on squats how to squat properly squat more weight get a stronger squat get a bigger squat how to squat more squat strength squat progression squat program squatting program squat workout squat exercise how to squat heavier how to squat heavy back squat low bar squat high bar squat athleanx athlean x jeff cavaliere 

Yorum Sayısı: 1835

    ATHLEAN-X™ 4 gün önce

    NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • just me
    just me 2 saat önce

    I enjoy every video you have. Finally, I bought the AX-1 program and love it! Today, I bought your supplement stack. Thanks so much Jeff.

  • C875
    C875 3 saat önce

    Thank you! I tried this today and it worked very well. No knee pain and probably the easiest set I've ever done.

  • bellmeisterful
    bellmeisterful 4 saat önce

    This is what natural looks like people! Countless times I comment saying I dont take advice from magic muscle guys. They cheated, and in a huge way. Then I get tons of dudes who dont know what theyre talking about try to argue that their mass is attainable naturally. Go back and look at this guys mass. Now you know.

  • wolverinexx2013
    wolverinexx2013 7 saat önce

    At times it seems like jeff has a magic crystal ball and can see us in the gyms across the world almost always when i do an improper form due to a weak or a muscle not firing up a day or two later a new video pops up explaining why that is .. Thank you so much jeff without question you're The Man!!

  • Malte Kammersgaard
    Malte Kammersgaard 7 saat önce

    I think I love Jeff. But I'm pretty sure Jeff loves Jeff too. I'd lose this battle everyday.

  • WithTheBears
    WithTheBears 7 saat önce

    I always feel the bride/hip thrust as tension in distal quad in an uncomfortable way?

  • John Barnett
    John Barnett 8 saat önce

    Hip thrust...problem 1 solve. Brilliant! Thank you, Coach Jeff

  • Kuldip Waid
    Kuldip Waid 9 saat önce

    Jeff can you lift 2 x 10 kg daily dumbbells in each hand and do it daily with no negative setback

    I'm not training to build muscle I'm needing to lose fat however I have some reasons I can't engage my legs right now or why i can't lift heavy aswell because it will engage my core to much causing strain on another situation, so I'm doing arms and shoulders but In light weight which is 10kg it's not too light but not too heavy where I feel i can't do it everyday

    I mean look at the old time lifters and club swingers in india, it's cool right to loft this weight, let me know cheers

  • andresd11
    andresd11 10 saat önce

    Please i need some exercices to work on my golf swing distance (courses are getting too long) and also working on my abs/core without neck pain.

  • jake austin
    jake austin 10 saat önce

    I do a home workout where I have 10 sets of 37 push ups an a 20 minute abs in sets of a minute per exercise. Do I do each set of push ups in between each ab set or all push ups then all abs

  • Andriotti Jr.
    Andriotti Jr. 11 saat önce

    Hey, Jeff... What do u think about Nordic Curls? Some people say it offers great gains, but some people say it can really injury the knees in a long term routine.

  • to SKY
    to SKY 11 saat önce

    Its ok to eat bread if u want a 6 pack?

  • Tim Kim
    Tim Kim 12 saat önce

    Hey can anyone answer this question for me? So my friend and I got into an argument about benching with your back arched and not. The other guy I’m arguing with saying that the flat bench is way more beneficial to reach your goal. He’s saying you get a longer range of motion while exerting the most amount of strength possible. While on the other hand I arch my back while I bench and he says why I do it. First I don’t want to injure myself and second I’m able to lift way more while also building muscle. I just don’t understand why he’s arguing that flat bench is way more beneficial because I don’t think it is. So the question here is, Is flat bench more beneficial than benching with your back arched and Why or why not?

  • Ebony Jordan
    Ebony Jordan 15 saat önce

    How can I properly prepare for lunges to get full range.

  • wanted 6789
    wanted 6789 15 saat önce

    Thank you so much for this tip jeff!!!

  • Antonio
    Antonio 16 saat önce

    I should be deadlifting more. Can you do a similar video for deadlifts?

  • Grigore Ureche
    Grigore Ureche 16 saat önce

    Hi.Can you recommend me or make a video about a training program to increase power using dumbells and the bodybuilding equipment you can find in every gym?Thank you for your kind answer.

  • Joslyn Jade Christie
    Joslyn Jade Christie 17 saat önce

    Awesome video! Thank you!

  • Mohammed fadhily
    Mohammed fadhily 18 saat önce

    Our father, who lifts in heaven, Hallowed be thy gain, Thy swole be come, Arms will be done, On earth, as it lifts in heaven, Give us this day our daily pump, And forgive us our rest days, As we have also forgiven out spotters, And lead us not into cross-fit, But deliver us from leg day, Amen

  • NiRo276
    NiRo276 21 saat önce

    Stupid thumbnail..

  • RickfromColorado
    RickfromColorado 21 saat önce

    Thank you! Too many people think Jason Blaha does a correct squat when in reality, he does not. But! He talks all his smack about u.

  • Lance Love
    Lance Love 22 saat önce

    So always poop and always scoop...don't shoop.

  • Jamuna Rani
    Jamuna Rani 23 saat önce

    Is it useful to go to gym for just 30 days and leave does it give any defects I need answer plz

  • lucian kristov
    lucian kristov 23 saat önce

    I've bulked up so much because of this dude. You're badass and thank you very much for teaching us how to do things properly. 💪

  • Landon Hale
    Landon Hale 23 saat önce

    i’m squatting 190 4 reps for a 5:3 130 pound wide receiver in football is that good for my size??

  • Matthew Ondricek
    Matthew Ondricek 23 saat önce

    Everyone who thumbs down this man's videos needs to post body pics.

  • Boostedfit
    Boostedfit 23 saat önce

    I have became a big fan of squats lately. My glutes are really weak so I have been doing those hip thrusts on the regular. The videos you make are very helpful no matter what body part it is. Thanks Jeff

  • Brady Vernon
    Brady Vernon 23 saat önce

    Anyone else concerned with how Jeff centered the bar on himself doing the hip thrust

  • naitcst
    naitcst 1 gün önce

    Do a collab video with jacksepticeye Jeff since Jack has been following you on Instagram?

  • lee mulero
    lee mulero 1 gün önce

    What are your thoughts on Hack Squats?

  • Danny Oberender
    Danny Oberender 1 gün önce

    I really want to see some videos on kt tape, biofreeze, and goods you can use for when you are injured.

  • CMDR g_geezer
    CMDR g_geezer 1 gün önce

    What do you think to this Jeff???

  • Jowairiyya Abdollah
    Jowairiyya Abdollah 1 gün önce

    I love..right knee needs protection

  • Apos Eastwood
    Apos Eastwood 1 gün önce

    Sometimes I ask myself "Is there anything left that Jeff can teach us that he didn't teach us before?" and then the notification bell rings and twlls me that athlean x uploadec a new video

  • Raja Awais
    Raja Awais 1 gün önce

    Plz talk about reverse dieting.... Plzzzzzz... Tell us what is this????

  • Julian Louw
    Julian Louw 1 gün önce

    Hey Jeff i've been struggling with deadlifts because im tall it is uncomfortable for me to get down low any advice?

  • Joao Felipe Nunes de Miranda

    The struggle was real for me when doing squats or leg presses until i saw this tip on Instagram! My leg days are way better now! Thanks a lot man. Lifesaver 🤘🏼

  • ap5170
    ap5170 1 gün önce

    Is he watching me workout? Because he keeps posting about things I’m lacking on....🤔

  • Saleem Saifi
    Saleem Saifi 1 gün önce

    Finding Jeff memes...