Squat Form For Your Anatomy [Perfect Depth Stance And Width]

hey guys i'm going to show you today how to find your ideal squat depth and width hey guys thanks so much for stopping by the youtube channel today's video is all about how to squat for your anatomy and i'm going to show you how to find your ideal squat depth and width how far you should have your feet so that you can squat to your best possible potential now i've got two very different examples anatomy wise about what works best for them i'm going to show you how i screen to find out someone's perfect squat stance so i'm going to start with darren darren i'm going to have you with your feet a couple different positions we're going to first start off with sort of a narrow stance we're sort of going to check and recheck and see sort of what works best so i'm going to have him do a deep squat right here very good and let's turn sideways come back up and turn sideways what we're looking for is the point at which he loses his hip and back connection so in this position he has an ideal sort of neutral spine so we have a slight arch in the low back and as he squats down what i'm looking for is when does he lose that windows basically when does this pelvis turn under in that butt wink motion ideally we want to maintain this flat back which neutral spine is arranged but we want to maintain that neutral spine as much as possible during the squat because that's going to give us the best chance for pressurizing the core in lifting big weight to our best potential so as he squats down we're gonna watch how his back moves in this width position okay right there he sort of tucks under so that's that butt wink at the bottom now right here he's got a stance width that is i would say more about shoulder width let's come back up and i'm going to have you squat a little bit wider okay and then start going down again so again looking at that time again he's able to find a depth that sort of maintains a little bit more of that neutral spine right here is this the usual squat stance that you're in again so darren's an elite weight weightlifter he's been competing on the international stage for a long time he's found that a little bit outside of shoulder width is ideal for him he doesn't squat ass to grass in that allows his body to collapse but he's able to squat well below parallel you see his hip crease right here compared to his top of his knees and he's able to maintain that rather uh flat back this neutral spine as much as possible so our deal whenever we're looking at squat width is we want to be able to find the position that allows us to squat as deep as possible while maintaining the neutral spine so let's come back up and i'm going to trade you out with ed it has a very different set of anatomy that i'm going to show you here in a little bit but ed i want you to squat uh let's go straight forward foot position first um and let's go about shoulder width and then we'll go wider we'll look at that from the front and then the side so he's going to squat as deep as possible you can see right here not even to about parallel and then let's come back up squat a little bit wider or let's go a little bit wider right there squat down okay you can see it gets a little bit deeper right here now this video is only on squat width and depth if you're looking for how to figure out your toe angle i have another video on that you can go check out but let's look at this from the side view so let's go about straightforward foot position actually face this way okay so let's go about shoulder width apart so more of a narrower stance okay squat down as deep as possible let's see where is back okay right there he cannot go any further what happens if you do so try to go down you can see he already loses his back position so his back is rounding there's that butt wink where the pelvis is turning under and his back starts to round and that's at about even above parallel so let's now try with a little bit wider stance you can see right here now he's able to go a little bit lower and still maintain that flat back in that relative neutral position before his hips turn under so for him a wider stance is going to be a little bit better there we go so next let's understand sort of why does this happen why why do we have such a dramatic difference we're going to look at hip anatomy let's come over here and look at tommy the skeleton whenever we're looking at hip anatomy we have the femur which the end of it is shaped like a bow and your hip socket is basically that suction cup that's over the top now as you go down into a deep squat your femur is flexing this way and the ball is turning within the socket now depending on your type of anatomy you may have a deeper hip socket or a more shallow hip socket so we can think your hip socket maybe more like a bowl very deep or a plate very shallow and depending on how that is actually aligned will determine how much motion you have at the hip joint to allow for a deep squat so if you think about like this if you have a bowl shaped hip socket so a very deep hip socket as you go into a deep squat you will come in contact with the front side of your acetabulum there will be more contact earlier than relative someone who has a flatter hip socket so this would be someone who has that plate like orientation set up of their hip they'll be able to go much further because there's more room within the hip now this basically plays out to being something that's genetically gifted basically you can thank your parents for how deep your hip sockets are it's not something that we can actually change here's how you can assess the type of hip sockets you have so i'm going to have ed lay on your back right here you're going to take your femur and you're just going to go straight in line all the way to the shoulder now right there i can get about to 90 degrees and he runs out of room he has no more motion going up this way so you can see from the side angle that's about all he has but now if i take him to the side at more of an angle you can see he has more motion so he can get his knee closer to his shoulder without his back position moving so this would be a relative deeper hip socket in that he can now only get his femur this far forward into flexion before he sort of runs out of room this is the femur running into the front side of the hip capsule this is not necessarily due to soft tissue mobility so the flexibility of different muscles around the hips but it's because of his anatomy and he can have a little bit of a deeper squat with his knees wider so this is why that straight forward foot position about shoulder width isn't right for him again we want to squat to the greatest depth with also maintaining spinal mechanics always spare the spine don't allow put yourself in a position where that back is going to move out of that neutral ideal position now let's compare this darren i'm going to have you jump over here in this position again straight forward look how far darren can go much further obviously than ed so straightforward he's got a very good hip socket anatomy out to the side even further so you can see the difference straightforward and this is that narrower stance darren can get a good depth but if he goes just a little bit more out to the side a little bit of a wider stance for him he can go even deeper so this is going to be again showing us that darren has more of that shallow hip socket relative that is going to allow him a greater depth of squat with maintaining a good neutral spine position and this is what you'll commonly see in very elite weight lifters that they have a body that is genetically gifted for the ability to squat deep to receive a snatch or cleaning jerk in the lowest possible position with maintaining an upright chest so you will rarely unfortunately see someone with ed's anatomy be an elite weightlifter unfortunately it's cut out for different sports so let's talk about if you find that you have ed's anatomy and you just don't have hips anatomy wise that are set up for a very deep squat what do you do let's come on over here you can jump on up there the one thing that we can modify is ankle mobility often we cannot actually change your anatomy of your hips short of surgery but what we can do is give ourselves a little bit of assistance with ankle mobility so this is where weightlifting shoes come into play so what i'm gonna have uh ed do is i'm gonna show you this change real quick so actually stay right here and uh face that way and what i wanna do is just a quick simple uh test retest change i want you to use your regular squat stance which is a little bit wider and i want you to squat down as deep as possible very good so again we're just about that parallel position with his back uh staying in that relative neutral position very good okay come back up so again he's gonna put his weight lifting shoes on now first and foremost for someone with ed's anatomy i would work as much as possible ankle mobility even though he's going to use his weight lifting shoes that doesn't negate the ability to still be very consistent with ankle mobility work which is going to be foam rolling banded joint mobilizations things that you can see in other youtube videos that i have but when it comes down to picking up the barbell we want to put ourselves in the best positions possible to lift with great technique or better technique uh than without the weight lifting shoes sometimes this is going to be really really helpful so let's see the difference in squat depth right now because the weightlifting shoes has a raised heel he's going to be able to squat deeper with uh a more upright chest so let's see what you got right now with that there you go so he just picked up a couple more inches of squat depth uh with the exact same squat width just by doing uh wearing the weight lifting shoes so let's come back up and just go a little bit slower for a few more let's see sort of where that back tends to lose so again good back good back right there we start to lose that back but again that's a much deeper position than before so come back up now we can't have a video on depth and width and not talk about the specifics of what strength sports may demand such as power lifting in the sport of olympic weightlifting while anatomy can dictate what potential we have for squat depth the demands of the sport may modify what we need to express with load for example in the sport of power lifting a passing squatting competition only requires the lifter to squat to a depth where the hip crease drops below the tops of the knees now it's a little hard to see from this training lift from elite power lifter blaine sumner due to the rack position but you get the picture a power lifter doesn't need to squat as deep as possible for a passing squatting competition on the other hand olympic weight lifters like chad vaughn here should squat as deep as their anatomy allows without sacrificing the spinal position this is because the squat is an assistant exercise for the weight to help reinforce and build strength for the optimal carryover to the positions needed for the full competition lifts like the clean all right guys so that is it for today understanding that squat width and depth is going to be very individual to the person based on their hip anatomy which you can thank your parents for but understanding now that a test retest can give you a little bit better ability to see how deep can i squat while still maintaining spinal integrity never give up spinal position whenever we're loading that's the quickest way to invite injury into the picture and lose out on vital performance that you're leaving on the table basically so i hope you guys liked today's video let me know if you have any questions below in the comments and please subscribe to my channel if you're enjoying the content that i'm making for you guys until next time guys happy squatting they say that energy flows where attention goes so i pay no mind why waste my time with all these negative cats scratching so caught up in their egos these people have

Channel: Squat University

Views: 972,372

Keywords: squat form, how to squat properly, squats, squat, squat technique, perfect squat form, how to squat, proper squat form, how to do squats, how to do squats correctly, how to do a squat, how to do a proper squat, how to properly squat, jeremyethier, builtwithscience, barbell squat, barbell squat form, back squat, back squat form, barbell back squat, squat form for men, squat form for beginners, squat form for women, squat workout, squats for beginners

Id: 7FF6VLej_bY

Length: 12min 15sec (735 seconds)

Published: Sat Dec 19 2020