Squat University

The Squat: Toes Forward or Angled?

An episode of Squat University

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By Dr. Aaron Horschig
The ultimate guide to decreasing pain, optimizing athletic performance & finding your true strength by Dr. Aaron Horschig.
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Weightlifting Belts Don't Fix Back Pain
In episode 65, Dr. Aaron Horschig discusses the pro's and con's to using a weightlifting belt and whether or not you should be using a belt when dealing with back pain!
17:46
July 17, 2019
My Pre Squat Warm Up Routine
In episode 64, Dr. Aaron Horschig discusses how to perform a proper and efficient warm up when you get to the gym. No matter if you're squatting, deadlifting or performing the olympic lifts, these tips of breaking down your warm up into 3 sections (soft tissue work, mobility and stability) will help you perform to your greatest potential. 
35:18
July 2, 2019
Cautionary Exercises: Back Extension
In episode 63, Dr. Aaron Horschig discusses the pro's and con's of using the back extension exercise from a roman chair or GHD machine. He also share an alternative exercise that may be a better choice for you. 
13:13
June 18, 2019
Men VS Women: Fatigue & Recovery Differences With Greg Nuckols
In episode 62, Greg Nuckols stops by and discusses his masters thesis research on the differences in training fatigue and recovery between men and women. Greg is a wealth of knowledge in everything exercise science related so get your popcorn ready and enjoy this show! 
1:05:13
June 9, 2019
Cautionary Exercises: Reverse Hyper
In episode 61, Dr. Aaron Horschig discusses whether or not you should be using the reverse hyper as a part of your training and in returning from low back pain. 
15:41
May 26, 2019
Core Stability VS Strength
In episode 60, Dr. Aaron Horschig breaks down the discussion: core strength or stability...which is way for a strength athlete to train this area of the body?! 
13:47
May 19, 2019
Kelly Starrett of MobilityWOD
In episode 59, Dr. Kelly Starrett of MobilityWOD stops by to talk all things social media, trends in physical therapy & coaching and why he chose the squat for Ep 1 of his famous YouTube series. 
1:24:12
May 13, 2019
5 Tips To Improve Your Clean & Jerk
In episode 58, 2x olympian Chad Vaughn joins the show and discusses his top 5 tips for improving your clean & jerk technique. In part 1 of this series, Aaron & Chad  break down how you can perfect the clean portion of the lift. 
1:17:05
May 5, 2019
Shoulder Internal Rotation Mobility
In episode 57, Dr. Aaron Horschig discusses whether or not you need to work on improving shoulder internal rotation mobility, and what research shows is the most efficient ways to go about it!  
15:56
April 28, 2019
World Record Weights & Chicken Shakes With Blaine Sumner
In episode 56, powerlifting world champion Blaine Sumner stops by to talk everything from training, recovering from injuries and nutrition.
38:36
April 7, 2019
Gluteal Amnesia With Dr. Stuart McGill
In episode 55, Dr. Start McGill stops by to share the research and his experience with "gluteal amnesia." We also dive into whether or not tight hamstrings cause back pain and how you should read research.  
34:22
April 1, 2019
Back Mechanics With Dr. Stuart McGill
In episode 48, Dr. Stuart McGill (the foremost authority in the world in low back mechanics and injury) stops by for his 2nd time on the podcast to discuss whether back round is acceptable during deadlifts, rehabilitation from low back injury and more! 
53:01
March 28, 2019
Are Banded Joint Mobilizations Legit?
In episode 54, Dr. Aaron Horschig talks all things banded joint mobilizations: what they aim to do, the research behind them and if you should be including them in your warm up! 
20:40
March 25, 2019
Thoracic Spine Mobility
In episode 53, Dr. Aaron Horschig discusses the foundation for why thoracic spine mobility is needed when lifting, how to screen for limitations and a few common ways to improve stiffness you may find!  To learn more about improving thoracic spine mobility, check out this blog article: https://squatuniversity.com/2018/08/25/how-to-improve-thoracic-spine-mobility/
14:33
March 17, 2019
The Science of Sticking Points with Eric Helms
In episode 52, Eric Helms drops by to talk about the science of WHY sticking points occur during lifting and what research has to say about the best ways to bust through them! 
52:09
March 11, 2019
Breaking Through Training Plateaus with Dr. Jacob Wilson
In episode 51, Dr. Jacob Wilson stops by to share his knowledge in training through plateaus and nutrition to boost your performance in the weight room! 
58:13
March 3, 2019
Energy Leaks
In episode 50, Dr. Aaron Horschig discusses the topic of "energy leakage" as it applies to technique problems during lifting. He goes into detail as to how to spot these issues, how the effect the body and ways in which you can fix them! 
22:18
February 24, 2019
Elbow Pain 101
In episode 49, Dr. Aaron Horschig discusses how to find the source of elbow pain so you can craft together an efficient fix and get back to lifting pain free! 
30:51
February 17, 2019
Barbell Squatting 101
In episode 47, Dr. Aaron Horschig sits down and discusses the basic fundamental points to squatting with a barbell. 
24:48
February 3, 2019
Why Wear A Weightlifting Belt?
In episode 46 of the podcast, Dr. Aaron Horschig discusses how and why a weightlifting belt is used. He shares personal experiences and a few research articles on how a belt changes your lifting! 
17:56
January 27, 2019
The Overhead Athlete (Roundtable Discussion)
Episode 45 is the first roundtable discussion as Mike Reinold, Dan Pope and Kiefer Lammi join the show. We talk screening overhead injuries and technique problems, favorite exercises for overhead athletes and where to find eduction other than instagram on social media today. 
40:30
January 20, 2019
5 Tips To Improve Your Snatch
In episode 44, Olympian Chad Vaughn gives his top 5 tips to improve your snatch technique, decrease your risk of injury and hit that next PR! 
1:19:10
January 13, 2019
How to Breathe When Lifting Heavy
In episode 43, Dr. Aaron Horschig discusses how to breathe correctly with the Valsalva maneuver when attempting to lift heavy weight. 
19:40
January 6, 2019
Fixing The Front Rack
In episode 42, Dr. Aaron Horschig discusses how to fix a front rack problem (low or uneven elbows during a front squat or clean). He breaks down mobility issues at the wrist, thoracic spine and lats and how to fix weak links you may find! 
29:27
December 30, 2018
Muscle Science 101 with Layne Norton
In episode 41, Layne Norton sits down to discuss how muscle is grown and maintained through muscle protein synthesis. We dive deep into nutrition and how you can maximize your muscle growth! 
1:01:39
December 23, 2018
Tendon Pain with Jill Cook
In episode 40 of the podcast, Professor Jill Cook shares her expertise on how tendon injuries occur and the proper steps you should take in rehabilitation! We talk in detail about the most common forms: Achilles and patellar tendinopathy.
1:13:52
December 16, 2018
Strength Science With Dr. Andy Galpin
In episode 39, Dr. Andy Galpin joins the show to discuss the science behind how strength is built and maintained. Dr. Galpin is a tenured Professor in the Center for Sport Performance at CSU Fullerton, author of the book "Unplugged" and one of the world's leading experts on human performance.
1:09:57
December 9, 2018
Powerlifting Injuries With JP Price
In episode 38, elite powerlifter JP Price (only man to squat 1000 lbs & bench 600 lbs) sits down and talks about his recent injuries, future surgery and numerous other powerlifting topics.
1:20:55
December 2, 2018
McGill Big 3 For Core Stability
In episode 37, Dr. Aaron Horschig discusses the McGill Big 3 (three essential core stability exercises from renowned spine expert Dr. Stuart McGill).
42:33
November 25, 2018
The Worst Squat Injury Ever
Josiah O'Brien was crushed under 655 lbs during a powerlifting meet, tearing almost every ligament & tendon in BOTH KNEES. We discuss his injury, rehab and numerous training topics!
1:20:43
November 18, 2018
The Road To The 1000 lb Squat With Kelly Branton
In episode 35, elite powerlifter Kelly Branton joins the show. We talk everything from injury and rehab in Kelly's pursuit of a 1,000 lb squat as well as programming and even bench technique!
49:46
November 11, 2018
Hip Mobility 101
In episode 34 of the podcast, Dr. Aaron Horschig discusses all things hip mobility. There are three main factors that can change your mobility (soft tissue, capsule and anatomy). Learn today how each can impact your level of mobility and what that may mean for your performance.
26:33
November 4, 2018
Low Back Pain With Dr. Stuart McGill
In episode 33 of the podcast, Dr. Stuart McGill stops by to talk everything from low back pain to enhancing core stability. Dr. McGill is considered to be the foremost expert in the world on spine biomechanics and low back pain.
1:21:53
October 28, 2018
Lifting After The Age of 50
In episode 32 of the podcast, Dr. Aaron Horschig discusses the myth that lifting weights is bad for those over the age of 50.
13:09
October 21, 2018
Fixing Lateral Hip Pain
In episode 31 of the podcast, Dr. Aaron Horschig discusses the common injury of lateral hip pain (Greater Trochanteric Pain Syndrome). You'll find out how to identify this injury and the best steps to take to kick start the healing process!
29:27
October 14, 2018
Fixing the Twisting Squat Fault
In episode 30 of the podcast, Dr. Aaron Horschig discusses WHY a twist may occur in your squat and HOW to go about finding the right solution to fixing it!
22:48
October 6, 2018
Fixing Piriformis Syndrome
In episode 29 of the podcast, Dr. Aaron Horschig discusses how to screen and fix piriformis syndrome. This is one of the most common injuries that creates pain deep in your glutes and possible radiating pain down the back of your thigh.
22:24
September 30, 2018
The Single Leg Bridge Screen
In episode 28, Dr. Aaron Horschig shares a simple screen he performs with every athlete he evaluates to help uncover coordination issues in how we produce hip extension that lead to technique problems and injury.
13:14
September 23, 2018
Fixing The Off Balance Squat
In episode 27, Dr. Aaron Horschig discusses how to fix one of the most common technique faults when performing the squat - becoming off balance.
23:37
September 16, 2018
Fixing Hip Flexor Pain
In episode 26 of the podcast, Dr. Aaron Horschig discusses how to fix that nagging hip flexor pain!
26:38
September 2, 2018
Fixing A Groin Strain
In episode 25 of the podcast, Dr. Aaron Horschig discusses how to fix the dreaded groin strain (adductor strain). This is one of the most common forms of groin pain in athletes and commonly occurs all at once (not a slow onset like a hip flexor injury).
27:52
August 26, 2018
Fixing The 'Good Morning' Squat
In episode 24, Dr. Aaron Horschig discusses WHY the 'good morning' or 'stripper squat' fault occurs and HOW to fix it!
18:53
August 19, 2018
Fixing Hip Impingement
In episode 23, Dr. Aaron Horschig discusses how to kick start the rehab process when dealing with a hip impingement or FAI. This is a common hip injury that brings out a pinch or blocked like pain in the front of your hip as you move into a deep squat.
28:10
August 12, 2018
Training Programming with Greg Nuckols
Episode 22 is the 2nd interview show! Today Dr. Aaron Horschig is joined by strength & exercise science expert Greg Nuckols. Greg is a powerlifter and avid researcher who puts out a ton of amazing content on Strongerbyscience.com. Today we chat about all things programming, and focus on the sub-topic of training frequency! Enjoy.
1:21:13
August 5, 2018
Fixing The Rounded Back Squat
In episode 21 of the podcast, Dr. Aaron Horschig discusses how to fix the dreaded rounded back technique fault during the squat. You'll not only learn why the fault occurs (poor core stability) but also how to fix it!
18:20
July 29, 2018
Groin Pain 101
In episode 20 of the podcast, Dr. Aaron Horschig dives deep into the topic of hip pain, specifically how to screen your body for what kind of groin pain you're experiencing (hip flexor or adductor strain and hip impingement).
27:27
July 22, 2018
Is Youth Weight Lifting Safe?
In Episode 19 of the podcast, Dr. Aaron Horschig discusses the controversial topic: is weight training for children dangerous?
17:21
July 15, 2018
To Stretch or Not To Stretch
In episode 18 of the podcast, Dr. Aaron Horschig discusses the topic of stretching, how it actually works to improve flexibility and whether or not you should be doing it before your workout!
28:37
July 8, 2018
Squat Anatomy 201 (Femur Length)
In episode 17 of the podcast, Dr. Aaron Horschig dives into the topic of how femur length compared to torso length can change your squat mechanics. He then gives some practical take aways so you can find the best squat for your body!
18:25
July 1, 2018
Applying The Joint By Joint Concept
In episode 16 of the podcast we expand on the Joint By Joint Concept from the previous episode and give some practical application!
19:46
June 24, 2018
The Joint By Joint Concept
In episode 15 of the podcast we discuss one of the most influential approaches to understanding the body and how it works: the joint by joint concept.
27:22
June 17, 2018
Fixing IT Band Pain
In episode 14 of the podcast, Dr. Aaron Horschig discusses how IT Band starts and how to kick-start the healing process!
29:11
June 11, 2018
Squat Anatomy
In episode 13 of the podcast, Dr. Aaron Horschig discusses how individual differences in anatomy can change your squat technique. Understanding how anatomy dictates what feels "normal" to you will help you perform to your greatest potential!
25:56
June 3, 2018
Chad Vaughn & Cheryl Haworth Interview
Episode 12 is the first interview show, and who best than 2 olympians! Chad Vaughn and Cheryl Haworth are two of the most decorated olympic weightlifters in United States history! We dive deep into technique, programming, the mental approach to lifting big weight and how to manage injuries common to weightlifting!
1:41:18
May 20, 2018
Anatomy 101: Glute Medius
In episode 11 of the podcast we dive into the anatomy of your body and learn about the glute medius - an important muscle in maintaining quality technique and powerful performances under the barbell!
18:10
May 13, 2018
Hip Vs Quad Dominant Squats
In episode 10 Dr. Aaron Horschig debunks the myth that certain squats are "Quad Dominant" or "Hip Dominant" and backs it up with the latest research!
34:27
May 6, 2018
Low Bar vs High Bar Squat
In episode 9 we dive into the science of the squat to discover the differences between the low bar vs high bar variations of the back squat!
18:38
April 29, 2018
Patellar Compression Syndrome
Do you have knee pain? Patellar Compression Syndrome is one of the most common forms of knee pain barbell athletes sustain that gradually creeps up over time. Learn today WHAT this injury is and HOW to fix it!
32:45
April 22, 2018
The Technique Continuum
In episode 7 we discuss how to evaluate technique & help you understand how to separate great technique from acceptable and poor quality. It's often easy to explain perfect technique, but how do you know where the quality of your lifts stand? Find out today!
29:26
April 15, 2018
The Squat: Toes Forward or Angled?
In episode 6 of the show we discuss whether you should have your toes pointing forward or angled to the side when squatting!
21:39
April 8, 2018
Barbell Training: Shoes or No Shoes?
In Episode 5 of the Podcast, we discuss the types of shoes (or lack there of) you may see athletes wearing in the gym & how to find the best pair for your body!
27:39
April 2, 2018
Patellar & Quad Tendon Pain
In this episode we dive deep into one of the most prevalent causes of knee pain with strength athletes - patellar and quad tendon injuries. Dr. Aaron Horschig not only discusses how someone develops pain at either of these tendons but a few ways you can kick start your own healing process.
36:38
March 25, 2018
The Tripod Foot
Your foot sets the foundation for quality technique & powerful movement. As an athlete, understanding how to set your foot in a tripod is essential to perfecting technique & improving performance.
15:16
March 18, 2018
Knee Pain 101
Episode 2 of the show dives into the basics of WHY we develop knee pain as strength athletes. These injuries don't often come all at once (like when a football player tears his ACL) but instead are due to a culumination of micro-trauma sustained at the knee joint due to poor movement quality. Today we break down how to screen your body to find the underlying cause of WHY you developed knee pain using a method called the 'Joint-by-Joint' Approach.
17:32
March 10, 2018
The Foundation
In episode 1 of the podcast, Dr. Aaron Horschig introduces the WHY behind Squat University and the format for the upcoming podcast! We then dive in deep into the 'The Foundation' of a movement first approach to training and how this mindset can not only keep you performing at your best but limit potential injuries in the future!
14:43
February 22, 2018
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