A squat session showing how to build depth through a long warm-up with mobility drills, light pauses at depth, and specific cues like narrowing your stance and bracing hard. The creator progresses from empty bar to 120 kg, uses a belt at heavier weights, and emphasizes that depth comes from patient, deliberate practice.
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All right, so what are we going for today? Today's squad outfit, it's gonna be the Night Combat with either this, this, or this. I'm kind of thinking the navy, or this bad boy where you can't go wrong with the black. Decisions, only time will tell. Yo! So for once I'm not starting a video with my hair looking all shitty and wearing my filthy dressing gown. So, you know, bit of a fresher approach today. But I'm just about to go hit some squats, having a big old squat session today. And, you know, I've been like warming up so much, like for ages before squats, and it's been really improving my sessions in general. So I'm going to show you all that today, take you along with me. And maybe show you a meal or two, whatever. Let's just bang out this vlog. But anyways, right, I'll catch you in the gym. Also, before we go, does anyone ever do this? They put like a bottle of water in the freezer for an hour so it's like it's got ice cubes in it. Just a little random life tip that I do every day. It's just nice to have some ice cold water whenever you wake up or when you're in the gym. Alright, so I decided to do a commentary. I haven't done one in a long time and I actually really like doing them, so let's get straight into it. I like to start off with some spinal rotation, get my lower back nice and warm. You should try and keep your hands on the ground, but I've actually noticed that I'm not doing that. So that's the great thing about recording yourself, you always kind of learn a bit. And same again, just lying on your front, you can really feel this in your quads, hip flexors, even in your core. And then extend your legs and continue warming up your back. I always start off with these 3 movements. After that, still on the ground, I go into some hip thrusts. I always feel like a big pop here in your glutes, and it feels amazing. And don't quote me on that one, bros. Then I use my hands to prop myself up and just hold this position for a while. Then move on to this angry cat, relaxed cat thing. Uh, I don't know what it's called, but again, I'm just warming up the back. After that, I move on to this rolling movement, and I feel a lot of cracking and popping. Warms up my back but also my hamstrings. And by the way, I do about 10 or 15 reps each side, but I'm not going to show all that. It's, you know, seen one, seen them all sort of thing. Then I go into the squat routine that I took from Ido Portal. If you want a great routine, just YouTube search Ido Portal squat routine. It's got like hundreds of thousands of views. I did that like a few times a week, even out of the gym, like before bed and stuff. My squat form improved dramatically. Would definitely do this frequently, especially those who are stuck sitting at a desk all day. So after all my lower body movements, I actually throw in a set of pull-ups. This helps me out a lot seeing as the bar is going to be on your upper back, so you want to warm up your whole back. Try it out, guys, and let me know how you get on. So for today's warm-up, I'm just going to be starting off at 60 kg, moving up really slow, doing kind of low reps but a lot of sets, not wearing myself out, and just getting ready for my working sets. That's what I've been doing the last couple of weeks, and it feels awesome. Check out them glutes, some hard work right there. But, uh, anyways, right, like I said, I've started doing a really long warm-up and it helps me so much. I start off with just the bar to get a feel for the bar path I'm going to be doing, and then my first warm-up set is with plate on each side, which is 60 kg. But the thing that helped me so much on my squat form and getting a deeper squat is, which you're going to see in a second, You load the bar with a weight that is not heavy for you, but it will force you down. So that's 60 kg for me. Uh, squat as deep as you can and just stay there like a really long pause squat. Just get used to being in that position, get comfortable with being down there. And doing this regularly, even on non-squat days, has helped me the most with my squatting, no doubt. Also, if you've trouble hitting your depth still after doing this, try narrowing your stance. Still warming up, and when I put on 2 plates, that's when I put my belt on. Belt is from strengthshop.co.uk. I get asked that every video. Also guys, I know my form isn't like the best on YouTube, and my squat isn't even near the heaviest, but I'm just giving you some of my tips that has helped me a lot. So please go easy on me in the comment section. My ideal form, if I had to like describe it, would probably be like Mad Ogasiz. He's actually like one of the first YouTubers I ever subscribed to, ever, and I learned a lot from him about macros, flexible dieting, etc. I think him and the Haas Twins were like the first channels I ever subbed to. But yeah, his squat form is just so perfect. Another thing I've started to focus on this year is my breathing. You can probably see I take a big breath before every squat, brace my core, and get tight, and that has made a massive massive difference to me. So finally, on my last warm-up set, this is 120 kg. Another thing I should mention is always have your feet together when unloading the bar so you start off in a stable position. But anyways, my battery ran out this workout, such a killer. But I'll leave you with my working set. I did 3 sets of 5, 140 kg, and a few drop sets after that. My knees started to cave on it. I was like, I think my stance is off. But yeah, that's something I need to work on too. But anyways, I hope you like this commentary, and I'll catch you later. Unfortunately, my battery is about to go here, so I'm gonna film one working set. And this video is mainly about my warm-up and how I work up to my working sets. And Canon G7X battery sucks, so I'm gonna film this here and I'll catch you at home. All right everyone, so workout smashed. I just got home there. I'm gonna make myself up an absolute boss shake. Uh, it's gonna be protein milk, spinach, creatine, because yeah, I'm not naughty and stuff like that, um, some almond butter. Frozen mango and then some whey protein, golden syrup flavor. Not one of their best flavors, wouldn't recommend it, but realistically it's going to taste good with all this stuff here. So let's put it together. And obviously for maximum gains, you want to use your Nutri Ninja like this. Mmm, so thick. Unreal. So anyways, right, I hope you liked this video. I hope you learned a little from it. And I'd appreciate it actually if you went down in the comment section, you know, give me some feedback. Of what else you'd like to see. Yeah, I got some cool stuff coming up in the future. Yeah, I've actually booked to go to Thailand in about 2 months, and also planning LA and Australia. So, you know, stay tuned for that. Anyways, if you enjoyed the video, leave it a like. Until next time, keep it real.
