Technology
3 Tips To Squat Deeper (feat. Chad Vaughn)
In this episode of the Squat University podcast, host Dr. Aaron Horschig and two-time Olympian Chad Vaughn discuss effective strategies for achieving deeper squats. They introduce a simple three-step ...
3 Tips To Squat Deeper (feat. Chad Vaughn)
Technology •
0:00 / 0:00
Interactive Transcript
spk_0
All right, what's up podcast listeners? Thank you so much for checking out today's show. This is episode
spk_0
140 of the Squat University podcast the goal with each and every one of these shows is to bring you as much value packed information and content to help you move better in the gym and in life
spk_0
Decrease your body's aches and pains and help you reach your true athletic potential today
spk_0
I'm joined once again by two-time Olympian Chad Vaughn and today
spk_0
We're going to go over a topic that is near and dear to our hearts and something that we get asked about constantly over social media
spk_0
Which is how do I squat deeper and how do you do so consistently especially with heavier weights because that's another thing that we see
spk_0
I'm sure many of you that are listening in this maybe also have the issue where you can get deeper at the start with some of your lighter weights
spk_0
But then as you get heavier and heavier and maybe you're going for a new one or up max
spk_0
You always have to ask a friend. Hey did I hit depth did I get deep enough you that shouldn't be an issue that you have
spk_0
So today, let's go over a simple three-step process
spk_0
That I teach all of my patients all the clients that I work with that Chad uses within his own programming
spk_0
About how to get that mobility and then how do you actually keep it and it's a very simple
spk_0
Three-step process you're going to think mobility
spk_0
Stability and then integrate so here's what that means we need to be able to get the mobility
spk_0
We need to be able to address
spk_0
Why was that mobility a deficit in the first place which is often due to a lack of stability or ownership of that motion?
spk_0
And then we need to be able to integrate that new motion within the squat pattern with whatever barbell pattern you are using whether that's a front squat
spk_0
An overhead squat a back squat and for my Olympic lifters and my crossfitters your cleans and snatches
spk_0
So let's first touch on briefly mobility
spk_0
What are the main limiting factors in a deep squat? Well when we look at the
spk_0
kinematics the biomechanics of the body the biggest limiting factors are going to be at your ankles and going to be at your hips
spk_0
Rarely will I see someone come to me that has a limitation in knee mobility now if you are maybe
spk_0
A master's level athlete you've had some really bad knees over the years or maybe you've had our knee replacement sure
spk_0
Knee flexion or knee bend could be an issue that limits your squat depth
spk_0
But for most people the knee is not going to be your limiting factor
spk_0
It's going to be able to hinge enough to be able to let you achieve that deep squat
spk_0
ankles are going to be a big one and hips are going to be a big one and
spk_0
The main reason why a lot of people lose mobility in this area if you think about it is sort of comes down to do if you don't use it
spk_0
you lose it
spk_0
If you were to actually take a timer and I asked people this constantly during our evaluations for this type of problem
spk_0
And you were to time yourself how often or how long do you think you're actually sitting in that deep squat?
spk_0
During the day so Chad question to you how long do you think you spend time in that deep squat on a daily basis in this can be
spk_0
Bodyweight squat alone this can be barbell everything combined how often are you actually sitting in that deep squat?
spk_0
So that's a that's a really good question and for me I would say it's probably more than most but not probably not as much as it could or should be I mean at least
spk_0
Three to five times on a daily basis. I drop down into a squat and you know do something pick something up or clean something
spk_0
You know whatever it may be and I feel you know even with that warm up and stuff like that fairly comfortable there
spk_0
But that's just because I've spent so much time there with weight, you know and any of my workouts that I do which are
spk_0
You know usually four or five times a week at minimum three times a week. There's a pretty lengthy detailed warm up where I'm doing
spk_0
Difference warm up squat variations pausing in the bottom for three to five seconds at a time and then any squat day that I have
spk_0
there's
spk_0
You know at least five reps a warm up reps with long pauses in there with weight, you know, maybe I'm doing
spk_0
A squat workout with all pauses for the day. So I just did my last squat workout was 10 seconds down 10 seconds in the bottom for five sets of one, you know building up to a
spk_0
Comfortable heavy front squat. So, you know, there's there's there's that time for me in the bottom throughout the day
spk_0
Which is again, I could spend more time there. I can make a point to spend more time there
spk_0
But there's also that time in the bottom
spk_0
With weight and and I think probably most people aren't ever getting there with either of those and that's kind of what we're talking about here
spk_0
Yeah, I would say most people if you were to be very realistic and again bring that stopwatch around throughout your day
spk_0
Most people are not spending much time at all
spk_0
The only time you're ever squatting deep is
spk_0
When you're in the gym again because most people don't do enough full-range motion in pause squats
spk_0
If you were to actually take that timer and spend time just in that bottom position again, it's fractions of a second
spk_0
And then we wonder why we're not able to see deeper squatting because you're never taking your joints through that full-range of motion
spk_0
And especially when people get home from work or maybe when they're at work all day long or sitting at school
spk_0
You're never completely fully through those ranges of motion. You're sitting in a chair and even then too
spk_0
That's passive your muscles are relaxed. So you're not actively
spk_0
Moving through those ranges of motion. So your body stops using that
spk_0
But if you were to go to different areas across the world where maybe chairs aren't as prevalent for example
spk_0
You go to I hear of people when they travel to China or places like that and they're seeing people sitting in a bus stop
spk_0
In a deep squat. It's because they've never stopped using that full range of motion
spk_0
So if we know where the problem lies in that we have not spent a good amount of our time in the past couple years or most of our life
spk_0
In that deep squat position. Where do we where do we start? Well, we need to mobilize the ankles
spk_0
We need to mobilize the hips now for anyone listening to this if you go on my YouTube channel
spk_0
Chad and I actually have a number of YouTube videos where we show full programs of how to test for those areas and
spk_0
a couple
spk_0
Programs on how to enhance your mobility. I think there's one that's 10 minutes long
spk_0
There's one that's five minutes long, but just type in squat mobility squat university Chad Vaughn and you will find
spk_0
Different programs that you can even start integrating into your daily mobility practice or as a warm up before you're training
spk_0
That will drastically help improve those areas
spk_0
First thing is understanding what things do you need to concentrate on and two simple tests that you can do straight up the bat is a five inch wall test
spk_0
For your ankles to see door selection knee over toe. How much do you have?
spk_0
Stand next to a wall put your foot a fist plus an extended thumb away, which is roughly five inches drive your knee forward
spk_0
Can you come close to it at all if you're super far away?
spk_0
You know your ankles are at least one of your limiting factors now
spk_0
It's not necessarily that we're looking for everyone has to hit the wall
spk_0
But what we're first and foremost looking for is are there big differences side to side and are there big
spk_0
Restrictions bilaterally so if you have a big difference side to side that could be a restrictor in your squat death
spk_0
Because your body would then end up twisting if you were to access that range of motion
spk_0
And if you have a big side to side difference obviously that's not going to allow knee over toe translation
spk_0
And the more knee over toe you get the deeper you can squat with more upright chest
spk_0
So if you have big ankle issues it will limit your ability to squat deep in the same sense
spk_0
um
spk_0
When you land your back and pull your knees towards your chest how close can you get?
spk_0
Because if you can land your back and get your knee pretty close to your uh chest
spk_0
You have sufficient hip mobility to be able to squat deep
spk_0
However, you just may not be accessing it
spk_0
During your day to day for the following reasons that we're going to come with next
spk_0
So again, understanding the mobility component
spk_0
thinking mobilize first
spk_0
Go through those youtube videos check out the different things
spk_0
I will say one more caveat to the ankles that'll not a lot of people
spk_0
Have realized
spk_0
But also something that Chad you also have found very helpful
spk_0
Which is looking at tibia rotation
spk_0
And there's a full video on my youtube where we actually take Chad through this
spk_0
Because of his mobility limitations on his one side
spk_0
With his ankle going new over toe
spk_0
If you were to look at his tibia rotation
spk_0
He has more on that side to help make up for it and allow him to be squat
spk_0
So when we look at the ankle complex
spk_0
It's not just a straight hinge joint like the knee it doesn't just move forward and back
spk_0
Obviously, that's the
spk_0
Big movement that is taking place during a deep squat
spk_0
So it's called that sort of the gross kinematics the bigger biomechanical movement is forward and back
spk_0
However, there's an accessory motion that's also taking place
spk_0
Called tibia rotation so the tibia sort of
spk_0
Rotates in and leans to the side and that allows your hips to sort of squat right between your feet
spk_0
And if you have a limitation in that rotational capability at the ankle it will actually hinder
spk_0
Neoverto
spk_0
Inhinder the full motion of that ankle joint to where it actually
spk_0
Doesn't allow you to squat as deep
spk_0
So tibia rotation is something that most people don't ever talk about
spk_0
Is it something that I started integrating in my practice within the last couple years
spk_0
But I really didn't even talk about it too much when I first started squat university
spk_0
So it's not even a part of the squat bible my first book
spk_0
And I find that a lot of people that have squat that issues if this is one of their problems
spk_0
They unlock that they can get more knee overtote and squat deeper
spk_0
But they've just never been shown
spk_0
How to test for it or even what it is before
spk_0
So I know that's been a huge part of of your squat mobility training is
spk_0
Unlocking that tibia rotation you do that as a warm up correct
spk_0
Uh, well, yeah, I again tibia rotation is something that you know
spk_0
Just learned from you a couple years ago as well and had no idea about it and come to find out
spk_0
That's why I'm capable of what I'm capable of with the extreme limitation
spk_0
So going back to what you talked about with ankles in the test
spk_0
You know, I would say that
spk_0
If you're like very limited in your ankle would be
spk_0
Probably two inches or more from the wall if you can get one inch
spk_0
Hey, you're almost there and you're probably doing pretty good if you can touch the wall obviously that's great
spk_0
Some people can go beyond the wall. So that's you know a huge advantage
spk_0
Two inches or behind is is probably
spk_0
Extreme especially if you start getting into three and four
spk_0
So my right ankle is about four inches from the wall especially when I'm cold
spk_0
If I warm it up appropriately, maybe I can get another inch
spk_0
But it's about four inches way my left side can go beyond the wall so I can go probably about six inches
spk_0
Um, in a five inch wall test. So there's that big
spk_0
in balance there and
spk_0
Yet I can my squat look symmetrical and it looks symmetrical because you know
spk_0
Learning about tibia rotation from you and testing it
spk_0
I have about 45 degrees of ability to turn my toe in in a test
spk_0
Which is just you you sitting down needs bent keeping your knee in the same spot
spk_0
And that's a lot from from the people that I've tested and the people that you've tested
spk_0
We know that most people aren't at 45 degrees. They're closer to maybe like 20
spk_0
You know if they're doing pretty good and in if you're less than that then you're you know 10 degrees or if you can't even budge
spk_0
Your toes in then you then you're pretty limited either with mobility or you just don't know how to use your tibius
spk_0
But both of my legs have about 45 degrees. So what that means is that I'm able to keep my feet straight
spk_0
You know shoulder width stance. That's my stance
spk_0
And I'm able to push my right knee
spk_0
Outside of that straightforward block that I have and I'm able to set deep because my knees are opened up
spk_0
My hips are able to go further forward because my knees are opened up and I'm able to push my knees around
spk_0
That straightforward block. So ankles are a huge advantage if you have good ankle mobility
spk_0
But this tibia rotation is also a huge advantage in that you can overcome at least some or a lot of ankle
spk_0
Limitation dorsiflexion wise
spk_0
If you have it. So it's definitely worth worth looking at you know to to back up what you were you're saying there
spk_0
Yeah
spk_0
So once you get your mobility
spk_0
We then need to understand well
spk_0
Why is that area tied in the first place? We talked about rarely are people ever moving through those full ranges of motion
spk_0
So you lack movement competency you'd lack the ownership of that motion
spk_0
So some people can be very flexible
spk_0
Be it have core mobility because they don't have that control of the motion that they should have available to their body
spk_0
So this is where the stability work comes in and this is what I think a lot of people miss because they do a lot of mobility work
spk_0
I mean obviously mobility has been sort of a
spk_0
Uh
spk_0
Very popular term within the fitness communities within the last decade or two. I mean Kelly started obviously popularized it with his mobility wide
spk_0
Movement mobility every single day and you always hear about people like what's your mobility routine?
spk_0
What's your mobility flow?
spk_0
But people don't talk about directly after what are you doing to address the root cause of why that already become stiff in the first place
spk_0
And I think that's where we need to then
spk_0
Start stabilizing as well and the partnership of those two allows you to not only get that motion
spk_0
But also make sure that you're keeping it longer now when we talk about
spk_0
stability what
spk_0
instabilities could limit squat depth
spk_0
Well, let's look at what needs to be stable. We need to have a stable foot
spk_0
We need to have a stable knee stable pelvis and core control
spk_0
and
spk_0
How we can do that are
spk_0
Barefoot squatting
spk_0
In gallblet squat holds that's probably my favorite things that you can do directly after your mobility work
spk_0
So get your your ankles get your hips mobilized and then some slow tempo
spk_0
gallblet squats just through a full range of motion get out of your shoes to actually feel what are your feet doing because if your feet are flopping around
spk_0
Unstable collapsing over it's going to hinder optimal ankle mechanics
spk_0
So a lot of times you may have limitations in your ankles not because
spk_0
They can't move enough
spk_0
But because you are so unstable at your feet your body is grabbing on
spk_0
For us whatever it can to keep itself from flying apart
spk_0
You're not going to be able to access that new range of motion when you then get a barbell on your back
spk_0
So some slow tempo gallblet squats can be excellent and hold that gallblet squat sort of a little bit further out in front of your body
spk_0
Work on stiffening your core and maintaining that proper brace as you get down into the deep squat and holding that position
spk_0
Making sure that you're breathing through that range of motion don't hold your breath the whole time
spk_0
And this is going to be something that sort of integrates that core stability within a movement that's very specific to the squat
spk_0
So simple protocol would be
spk_0
Get your mobility work. Let's say you're going to be doing
spk_0
Some calf stretches where you're going to be putting your foot up on a bench driving your knee forward hold for 10 seconds
spk_0
That's you know help them for a lot of people to get that end range of mobility
spk_0
They hold that for 10 seconds and they do five of them and let's say their hips are pretty good
spk_0
So they're just going to do their ankle mobility then they're going to grab a plate that may be a 10-key will play at a 20-pound
spk_0
kettlebell and they're going to get out of their shoes and they're going to hold it in front of them
spk_0
And they're going to do like a 10-second descent
spk_0
Into a 30-second pause in that bottom position and just feel for being a hundred percent balanced in
spk_0
Accessing that full range of motion you can shift around a little bit at the bottom to find your comfortable spots
spk_0
But get used to staying in that bottom position breathing with it keeping your core engaged
spk_0
Making sure that your feet are fully balanced and doing a few of those you can go back and forth to superset
spk_0
You're going to have
spk_0
Much better range of motion when you then put that bar on your back because you've addressed those appropriately
spk_0
So those are I think are going to be the most simple takeaways that people can
spk_0
You know use instantly into their squats
spk_0
So we have the mobility we have the stability and then instantly we go to well
spk_0
How do I integrate this into my barbell training so that it sticks around in the chat?
spk_0
I know this is your bread butter. So I'm going to let you take this away
spk_0
Yeah, for sure. Yeah, first I just wanted to back up a couple of things that you said there
spk_0
You know we talk about barefoot squatting or you know barefoot warming up and the thing going back to what you said in the beginning of
spk_0
How much time do you spend in the bottom of a squat and if you if you click that stopwatch most people are going to be a zero
spk_0
You know, they're never going to be there at all
spk_0
And so it's just over the years
spk_0
You get more and more
spk_0
Tight and away from being able to use that range of motion
spk_0
But having tight ankles that has to do with that
spk_0
But also
spk_0
Something that you have talked a lot about are the shoes that we wear you know and whether they're scrunching our toes together or
spk_0
Whether they're they have elevation
spk_0
Which most most shoes do like most shoes aren't flat shoes are barefoot shoes
spk_0
So like over years wearing those
spk_0
Shoes that are scrunching your toes together and lifting your heels are
spk_0
weakening your foot
spk_0
They're they're contorting your foot and that's going to bleed up through the rest of your body and the ankles the first place
spk_0
That's going to take the brun of that and again with that elevation
spk_0
Walking around all day and and setting down with those shoes on with your heels elevated
spk_0
Are locking your ankles up too. So the simple
spk_0
Suggestion here that as Aaron mentioned and I have all of my athletes do
spk_0
I'm going to give you a 10 or 15 minute warmup at the beginning of every single one of your workouts
spk_0
That's going to be squat centric
spk_0
But it's going to be a good general warm up for anything that you're doing
spk_0
And that's kind of the big thing that I want people to understand just because we're doing a quote-unquote squat warmup
spk_0
Doesn't mean that I'm not preparing and warming you up for everything else because we're hitting
spk_0
You know every part of your lower body at least
spk_0
And I'll hit your upper body with some other stuff that I'll give you too
spk_0
But we're going to do that barefoot we're going to do that barefoot because most people aren't barefoot enough
spk_0
And by doing that it's going to make your warmup a little bit harder
spk_0
Meaning by the time you get through that process and put your weight lifting shoes on or whatever shoes
spk_0
You're going to wear in your warmup. It's going to immediately feel better and easier to you
spk_0
But to you but over time
spk_0
collecting days and workouts with this 10 or 15 minute warmup at least
spk_0
Barefoot is going to go so far for you, you know if you do nothing else but that and not even any mobility drills
spk_0
I'm not saying that that it's ideal or you're going to make change quicker
spk_0
But like getting in that habit and making that a routine is going to be a huge for you
spk_0
You will feel better going into your regular
spk_0
Workout and you will set yourself up to
spk_0
Potentially make change, you know if you're doing an ankle mobility drill
spk_0
It's going to be better if you're doing it without your shoes on
spk_0
It's you're going to be able to feel more
spk_0
Also, you're going to be able to feel your foot on the ground and understand more what a stable foot really is
spk_0
More than you would if you're just always using weight lifting shoes. So
spk_0
You know getting into the the part that I'm going to talk about also want you to understand that we do have as you mentioned Aaron
spk_0
Sample warmup sequences that follow this
spk_0
These recommendations one barefoot but also this combination of alternating between mobility drills and different warmup squat variations like
spk_0
Goblet squat as you mentioned
spk_0
There's another one that I use all the time that I think everyone should be doing every day
spk_0
It's just called a support squat hold and that all that is is you getting about a foot away from an upright a solid upright
spk_0
That you can hold on to to support yourself
spk_0
But also reach low close to the ground on that upright on that pole and pull your hips forward pull your hips forward and your ankles forward
spk_0
Into the best position that you can get into and that can help you get some time in the bottom of that squat as we sit as we're suggesting with support
spk_0
And and beyond
spk_0
What I mean is like if you're pulling yourself into this position
spk_0
You're going to be able to probably create a better position than you're used to
spk_0
And again, if you're alternating back and forth between whatever mobility drill that you're using and that squat variation and other squat variations
spk_0
That's going to go
spk_0
A long way for you also don't be afraid to
spk_0
Even though you're warming up barefoot don't be afraid to elevate your heels
spk_0
You have to think of heel elevation
spk_0
Support squat goblet squats holding a plate out front even front squats even overhead squats as assisted squat variations
spk_0
And what that means is like if you think about doing an air squat
spk_0
Um with no shoes on barefoot
spk_0
If you struggle with mobility in any part of your body that air squat if you're just trying to squat deep
spk_0
And if you're trying to make it quality is really the most difficult squat variation that there that there is because
spk_0
A lot of athletes need assistance. They need weight. They need something to help
spk_0
Force them and allow them to get into a better positions
spk_0
Better positions. So we need a combination of all of these different forms of assistance
spk_0
to
spk_0
Ultimately get you to where we need to go and some of that can be lifting your heels with plates or whatever other surface that you can do
spk_0
And progressing down over time either within the same warm-up or over a longer period of time
spk_0
You can also use elevation with your weight lifting shoes on with lighter weights lighter front squats
spk_0
For example to help you get into those better positions. That's that's all about
spk_0
Allowing your body the opportunity to feel what you want it to
spk_0
Head towards
spk_0
For example if you only ever do air squats or front squats with weight lifting shoes on without elevation and you are
spk_0
Limited to a certain depth. You know your body's only ever going to know that depth and quality unless you do something different unless you use some other
spk_0
uh
spk_0
Form of assistance that adds to that so there's where you can elevate your heels
spk_0
So your body can feel a more upright solid and deeper position
spk_0
So that it actually knows where to go. Otherwise, you know
spk_0
If your body doesn't ever know what feels better or what that what that's like or what it feels like
spk_0
You know, you're gonna struggle to be able to find that so all of these different variations that you can use
spk_0
And again, we have samples on youtube videos and blog posts
spk_0
That we that we've written as well
spk_0
but the base of all this and you know getting into
spk_0
Doing this with some of your weighted warm-up sets
spk_0
Is really adopting and maintaining a new standard
spk_0
So when you talked about doing this recording and I of course I got excited because I love talking about squat depth
spk_0
And I want everybody to squat all the way down to their end ranges
spk_0
Especially if they're trying to be the best they can at Olympic lifting
spk_0
But I'm just excited that more people are wanting to squat deeper
spk_0
You know, but I still think that probably the majority of those people
spk_0
Even though they say they want a squat deeper they don't know how deep they should go
spk_0
They don't they don't understand like
spk_0
If they are or if they should get to their end ranges and from my perspective, yes
spk_0
Over time it if it takes time over time you need to develop into this
spk_0
But it's all starts with whether you're warming up or whether you're trying to incorporate it into your weighted squats
spk_0
it's adopting
spk_0
A new standard understanding what that standard is
spk_0
Which is full depth in ranges like if you're doing a 10-second pause like are you truly sitting on your in ranges or are you holding yourself up
spk_0
With your quads
spk_0
And so there's a difference there filling that out and again the support squat is something that can help you do that
spk_0
Because you have this this assistance where you can hang onto something and really relax your quads into
spk_0
That what's essentially a seated position what you explained earlier that you know a lot of people from different countries
spk_0
Are doing which by the way the shoes that they're wearing are probably better than the shoes that we're wearing
spk_0
So there's they have that advantage as well
spk_0
But adopting and understanding the standard
spk_0
And then maintaining it maintaining it by doing the warm-ups that we're recommending for you to do making sure that you're getting
spk_0
As low as you can go there
spk_0
Using whatever form of assistance that you need to
spk_0
Have the quality that we'd like to see and by the way, you know when I when I talk about quality and when I talk about the ability of
spk_0
The athletes that I come across and the athletes that I see
spk_0
For someone to not be able to find a squat variation
spk_0
That they can use to show me enough quality is rare
spk_0
So like it's an extreme case to say like okay, this person is so tied and so bad off in so many areas that
spk_0
We need to do something special we need to do something different like squat down to a box or a ball
spk_0
And then work on their mobility and progress down over time like I'm usually able to find a variation
spk_0
Either a certain amount of elevation or a goblet squat or a form of squat that they can use in their warm-ups
spk_0
to
spk_0
Get down as low as they can possibly go and and have sufficient quality meaning not
spk_0
Completely caving and rounding in their back
spk_0
So just keep that in mind most athletes
spk_0
I feel are going to be able to find at least one or two squat variations that they can use
spk_0
And and build on but adopting and maintaining this this new standard and going through that warm-up
spk_0
And then when you get to especially if squats are your first warm-up
spk_0
I'm sorry your first exercise for the day then go ahead and leave your shoes off go barefoot for the first two or three sets
spk_0
As you're building up and wait and now if you're going to be putting your weight lifting shoes on for your heaviest ones
spk_0
You want to put them on pretty quickly and you want to you know start filling some of those lighter weights with your weight lifting shoes on
spk_0
But the same thing you're going to get added bonus and benefit from squatting without your shoes
spk_0
Along with squatting barefoot for your first two or three warm-up sets
spk_0
I want you to add a five to ten second pause on about half of your warm-up reps
spk_0
So what this might look like just as an example
spk_0
You do a set with the bar. Let's say you're doing front squats
spk_0
You do a set with the bar. Let's say let's do five reps
spk_0
Let's pause for five seconds on rep number two and rep number four something just simple and straightforward
spk_0
Let's put about 35% on the bar. Let's say if you're going up to
spk_0
Your workout for the day is 80% for three sets of three just for example
spk_0
So let's go 35% you'll do five reps there. Let's again pause for
spk_0
Five seconds on rep two and rep number four again
spk_0
Let's go 50% let's go three reps. Let's pause for ten seconds on rep one
spk_0
And I'm just throwing out random numbers here
spk_0
But the point is is trying to accumulate pause reps for about half your warm-up set
spk_0
So 50% you'll still be barefoot you'll go ten seconds on rep number one and then regular on rep number two and rep number three
spk_0
And the point with that is one to get you time in the bottom
spk_0
But also to try to find that same depth on rep number two and rep number three
spk_0
That you did on rep number one when you pause for ten seconds because if you're pausing for ten seconds even with 50%
spk_0
Yeah, you can hold yourself up and not go to your in range, but it's going to be harder to do so
spk_0
You're going to get tired your leg your quads are going to start burning if you're not
spk_0
relaxed in your quads and and truly
spk_0
Seated on those in ranges and the more you do that the more workouts that you do it that the more likely you will be able to relax and understand
spk_0
And feel where they didn't range is
spk_0
Let's go ahead and put your weightlifting shoes on and do 50% again. Let's do three more
spk_0
Again, ten second pause on rep number one regular on rep number two and rep number three and just be aware of
spk_0
How much easier and how much better that set felt with your weightlifting shoes on
spk_0
Versus all of the warm-ups that you did
spk_0
Before you started front squatting and those first few front squat warm-up sets as you built up and weight and again if you
spk_0
If you try it one day where you do your entire warm-up with your weightlifting shoes on and then a day without
spk_0
You're going to feel so much difference in that first set that where you actually have weightlifting shoes on like there is
spk_0
It's like it feels like you're cheating almost which is which is a great thing
spk_0
So use that to your benefit and collect those reps over time
spk_0
But let's go up to 60% let's do three more reps
spk_0
Let's go 10 seconds again on rep number one. Let's go 70% for two. Let's go five or 10 seconds on rep number one
spk_0
And then let's get to your working sets where you're doing
spk_0
You know your three sets of three regular no pauses now if you're in on a program where you have pauses
spk_0
Great, you know keep them in on the eight or percent or or or had those in there and I've got a lot of programs that incorporate
spk_0
pauses in your working sets just for the purpose of
spk_0
Stability and and strength in that bottom position and also you know
spk_0
Making it harder for you to to stand up from nothing which is important as an Olympic Lifter
spk_0
You're not always going to catch your cleans and you know just come right out of the bottom
spk_0
There's going to be times where it's off and you have to adjust a little bit and you need insurance standing up
spk_0
If you to make the decision to do
spk_0
Entire squat cycles barefoot. That's not a bad idea at all
spk_0
And you know since we've been working together
spk_0
Been writing your program for I don't even know how long two or three years now maybe three years at this point
spk_0
um
spk_0
You've done all of your squat cycles barefoot now you've done
spk_0
Some front squats with your weightlifting shoes on because that's more
spk_0
Specific to the clean, but any back squats that you've done like we've done
spk_0
Every entire squat cycle that we've done you've gone barefoot and we've seen so much benefit from you out of that like you're
spk_0
Your bottom position
spk_0
One without weightlifting shoes is better and more solid and stronger
spk_0
Because you've spent so much time in the bottom barefoot
spk_0
But when you put your weightlifting shoes on and you clean or you front squat like it's just like it's it's butter like it's
spk_0
It's yeah
spk_0
It's so it looks so good and it feels so good to you because you've spent all this time barefoot now
spk_0
You don't have to go to that extreme if you want to and if you have the mobility and the capability to do so do it
spk_0
It's going to strengthen your foot your entire body everything is going to be great, but at least
spk_0
Follow these simple
spk_0
Recommendations I say simple, but these recommendations of doing your entire general warm-up barefoot and a couple of your warm-up sets
spk_0
And that and you know, honestly it can be with any
spk_0
Exercise that you have first so whether it squats or snatches do your first couple snatch sets barefoot cleans
spk_0
Deadlifts clean deadlift snatch deadlift whatever other exercise you're doing you can benefit from doing the first couple sets barefoot as well
spk_0
There we go guys so quick and hopefully a very helpful podcast for you guys today
spk_0
I've got to run because I've got some patients coming in the clinic in just a minute. So I hope you guys got something out of this
spk_0
Um before you guys leave if you are looking for any Olympic lifting specific programming help chat
spk_0
And I have a few programs that you can download on trainheroic.com that not only can help build your snatch your clean and jerk and your squat
spk_0
But also has some excellent programming for mobility and technique like we talked about today
spk_0
So just on over to train heroic marketplace and search squat university
spk_0
Back to basics is one of them
spk_0
But we also have a live program subscription through train heroic as well that you guys can keep up again that has all of this amazing
spk_0
Programming with mobility and stability work. So there's no guessing you can follow along with that programming and
spk_0
Yeah, see how your performance can take off
spk_0
So again, thank you guys so much for listening to the podcast until next time guys happy squatting