I've said it before - when Coach Holly talks leg training - I pay attention.
@albertomontano1225
4 жыл бұрын
Coach Holly is definitely my favorite run coach on KZitem
@MrRunner42
4 жыл бұрын
OK Donald, looking forward to your response. As a 73 yr old, I use air squats simply as a means to strengthen my running muscles to avoid injury and maintain proper form when running.
@aembrey-xi3pb
Ай бұрын
I'm using this lesson to tend to my sore hips . I walk my dogs and hips get sore after a mile. Then drop foot can come into play. This may be my tool to get to the root cause....squats. thank you so much for posting this.
@joseneto3468
4 жыл бұрын
Great job, Coach Holly! One of the most important videos for running training!
@shashank2911
4 жыл бұрын
Coach holly>video is full of knowledge/ technique (liked as always)
@edodgeson1536
4 жыл бұрын
Great video! I now do squats and squat challenges regularly because of you guys
@maxturgeon89
4 жыл бұрын
I've been squatting on and off for a few years, but it's the first time I heard the cue about "elbows", trying to keep them down. It's a really helpful cue, it helps keeping the chest up! Thanks!
@kim-anh9860
4 жыл бұрын
Coach Holly is just goals!
@rbr951
3 жыл бұрын
She is sooo to the point and you feel every second you spent watching this is well spent.. awesome technique.
@ultimasurge
4 жыл бұрын
The quality of the presentation and going through the reps was exquisite coach. Also you may be the most beautiful tank i have every seen. i only mean that as a compliment. I'm more surprised that i think anything less would be an insult to the muscles. I'm running hours at a time thanks to yall
@johnny9235
4 жыл бұрын
So after about a month of running a mile sometimes a 5k almost every day I have now started going to the gym and doing legs 2x per week along with my runs. Today was the first day I decided to run 2.5 miles each way to the gym for my workouts and I honestly don't think I could've done that without those 2x per week squatting and deadlifting sessions. Tuesdays back squats and traditional Deadlifts. Fridays front squats and sumo Deadlifts (aside from other leg workouts). After 8 weeks I will be switching the front squats to single leg squats for that added stability and to work on the smaller muscle groups. Leg day helps so much!
@TheRunExperience
4 жыл бұрын
Icon 764 love the proof! Thanks for sharing.
@grimtrigg3r
4 жыл бұрын
Icon 764 oh yeah, deadlifts and squats are bomb.
@tsoiboy4073
4 жыл бұрын
I have had all the injuries you mention. It wasn’t until I saw squats on this channel that I began to sort my strength out. Thank you!
@lisarunsfast7368
4 жыл бұрын
Great video!!! I will definitely do these!! Great job! I love your detailed instructions.
@jeannedigennaro6484
4 жыл бұрын
Thanks for this squat progression video. I need to start here before running.
@xvsj-s2x
4 жыл бұрын
“Coach Holly” I love the details you point out in this squatting tutorial. Thank you for sharing your professional instructions. (Dham You’re Queen of Cute) 💕 xoxo
@toddhumphrey6310
4 жыл бұрын
All runners need to pay attention to this video. This is excellent advice. I would have avoided so many injuries with my knees and my IT bands if I had just taking the time to do squats.
@DEWGOSSFILMS
4 жыл бұрын
Thanks, Coach Holly! You're the best. 😍
@theunknownpassenger552
4 жыл бұрын
I love her
@DEWGOSSFILMS
4 жыл бұрын
@@theunknownpassenger552 no nonsense! :)
@xxx0ox0
4 жыл бұрын
2x bw squat and i never used that hip que before. It feels really good for someone whose main issue is sciatic pain. I hope this is the que thats missing.
@townsendstephen
4 жыл бұрын
Thank you Coach Holly. I nearly did not watch this thinking "I know how to do an air squat" but I learnt si much from this that I have actually saved the vlog. The explanation of what happens with each step in a tun helped me see how I have messed my knee up. I did not do squats as part of my training. Thanks again.
@TheRunExperience
4 жыл бұрын
Glad it was helpful!
@reynalopez5728
4 жыл бұрын
Thank you Coach Holly for such a great video! Will defenitely do more air squats to improve my running! I always use your 7 warm up video before my runs and I feel sooo much better running! KEEP THESE VIDEOS COMING!🙌🏼
@TheRunExperience
4 жыл бұрын
You're so welcome! Thank you for the positive feedback and great job using the warm-up!
@RRP3168
4 жыл бұрын
Great video coach! Very useful! Thanks!
@theunknownpassenger552
4 жыл бұрын
Long the spine when running right. When you push the hips out when running it engage my glutes hamstrings etc works with more energy output.
@aurangzaib3442
4 жыл бұрын
Great regards for your kindness guidance
@jamesj3325
4 жыл бұрын
Great video, on point! I do so many squats with Crossfit and the overhead is the hardest for me when I add much weight but I know it's helping with my running. Thanks for all the help and advice!
@krisnacater
4 жыл бұрын
Thank you holly
@SuperNagz
4 жыл бұрын
This is excellent! Thanks so much for the insightful video. I’ve just started layne Norton’s ph3 program which involves a lot of heavy squat training. I’m trying to join the 1000lb club for bench press, dead lift and squats as well as a sub 3 hour marathon.
@RodneyBrown
Жыл бұрын
Excellent Coach Holly!
@benjamin.kelley
3 жыл бұрын
Push through the pinky toes, big toes, and heels. Keep the knees pushing outward. Hinge the hips first, and get out of the hole quickly and powerfully. Next video, Coach Holly attempts a deadlift PR.
@rrivera_2747
3 жыл бұрын
Perhaps one day you'll move to Colorado, we can use your down to earth, easy to understand knowledge. Love your videos.
@TheRunExperience
3 жыл бұрын
Thank you for the nice comment! Maybe one day.
@MrMsaeedaamir
4 жыл бұрын
amazing description thank you
@WorkandLifeFitness
4 жыл бұрын
Thanks holly very good video, I have started engaging more core and glutes, my running posture also improved today than earlier ,like mid foot near to the center of body in slow paces .. will start implementing the same in good paces in future runs .. 👍
@TheRunExperience
4 жыл бұрын
Wonderful!
@aurangzaib3442
4 жыл бұрын
No doubt you did a great job thaaaanx
@Rijo27
4 жыл бұрын
Great info! Two questions though... If I back it up, is it fat enough? When I throw it back, is it fast enough? But for real, I'm going to incorporate this into my program. Thank you!
@MokeleMbembeLives
4 жыл бұрын
Sophia Rijo If you speed it up, can you handle that? You ain’t ready for this work
@paulaadesokan288
4 жыл бұрын
Excellent!
@johnjhope
3 жыл бұрын
This video is absolutely great. Very informative. Thanks for posting.
@alanshrimpton6787
4 жыл бұрын
Wow! What a great explanation on technique and benefits.
@mikecarmean6446
3 жыл бұрын
I've had a Squat Machine for 25 years... ✅ Overall Single Best Exercise Period 💥💥💥💥💥
@carrotsandrunning
4 жыл бұрын
would love to get a video on deadlifts vs back squats, because deadlifts are a lot easier to do at home, equipment and space wise. Any chance we could get a vid on that ?
@xXAnthony619Xx
4 жыл бұрын
Good stuff. One extra tip, if you go heavy, change into some proper shoes for stability. A lot safer.
@TheRunExperience
4 жыл бұрын
For sure! I normally do - luckily in this video I was just demonstrating at lighter weight :)
@TheJessRamone
4 жыл бұрын
Thanks coach Holly, very helpful! I run with fibromyalgia and arthrosis. I'm also overweight,but losing weight more and more. Although I do strength training I don't squat enough. I fear them, find them too hard blablabla... I got up from the couch right away and did them with you when you did yours with the bench and are much more confident now. Those squads are going to be added as a regular to my training schedule 💪🏻😊🏋🏻♀️
@TheRunExperience
4 жыл бұрын
So happy for you! I love hearing about breakthroughs - especially on things you used to be scared of doing. Keep it up on your awesome journey :)
@TheJessRamone
4 жыл бұрын
@@TheRunExperience 🤗 this means a ton!
@redguard6943
2 жыл бұрын
I've been hearing that more knee over toe movements can be greatly benificial to athletes. What are your thoughts on this?
@cauthoncrazy
3 жыл бұрын
This was a great explanation of body mechanics! Thank you Holly!
@TheRunExperience
3 жыл бұрын
Glad you enjoyed it!
@Xerxezkov
4 жыл бұрын
Squat squad
@jasonhanson6563
4 жыл бұрын
Im scheduled for my first 100mile run on Halloween. I was supposed to run it on Easter but you know... Covid and all. Anyways, since rescheduled I’ve injured myself like 3 times, and my training has fallen apart. I’ve got 30 something days left and my running shoes are wasted. Im just venting, these aren’t real problems. thanks for keeping up me motivated.
@TheRunExperience
4 жыл бұрын
Jason Hanson hey Jason! I will also be going for my first 100 miler on Halloween! I’m with ya - we’ve got this, despite 2020 being a crazy one.
@jasonhanson6563
4 жыл бұрын
Might as well ride this ship into the rocks!
@CannonCocker06
4 жыл бұрын
Great video. Any tips on single leg squats? I have a good range of kettle bells and use them for most of my strength training, but access to a squat rack is a challenge for me.
@TheRunExperience
4 жыл бұрын
Definitely! I love single leg squats with a kettlebell. Pistol squats are another alternative to heavy squats off a rack. Here's a single leg video to start with - kzitem.info/news/bejne/sYJ9mZibiXV9qKA
@geffrypamtongan9425
3 жыл бұрын
Thank you coach Holly
@beachs7210
4 жыл бұрын
I would LOVE a follow along total body workout with Holly!!
@TheRunExperience
3 жыл бұрын
Kelly Rodriguez noted!! :)
@yorchleon3925
4 жыл бұрын
Excelente Coach Holly 👌🏽 gracias
@bryandail1449
4 жыл бұрын
Coach Holly, well done! Great reminder on form and technique. Any thoughts on Bulgarian split squats? Thanks!
@TheRunExperience
4 жыл бұрын
Bryan Dail I love those! Definitely incorporate them - make sure to keep the knee behind the toes when you do them.
@MrKingamaziah
4 жыл бұрын
Excellent! Well done
@mgangelcruz
4 жыл бұрын
Holy getting fit and beautiful 😊 thanks for the info.
@aniketsuryawanshi6205
4 жыл бұрын
Coch holy your best teacher
@thepaintedsock
Жыл бұрын
Great video. Well explained. at 14:19 you imply that quality reps are more important than weight. I have been squatting at the gym reasonably heavy and find I need a week to recover. So I find myself not doing squats very often due to not having time to practice running that week. I haven't managed to find the sweet spot of right amount of weight, sets, reps on leg day so my recovery is less than max 3 days. Any advice on a good startup squat amount so there is enough recovery to run in the week too? Thanks
@WarrenWinter
4 жыл бұрын
As a new runner that's always been a gym guy, how does running affect your squat?
@peterlittle4357
4 жыл бұрын
I use much lighter weights as a runner
@MilanSmore
3 жыл бұрын
It's complementary id say. Keep doing the heavy squats but make sure you don't overtrain. You might be running a bit slower on days after leg day but long term you definitely get faster/stronger
@EverMeadow
3 жыл бұрын
People who are double jointed bend the wrong way naturally and can sometimes have problems with dislocating their joints.
@theunknownpassenger552
4 жыл бұрын
Heyyyy my friend. Love the truth
@alexmendivil4996
2 жыл бұрын
So do you squat and run on the same day or do you squat one day and run the other?
@vishnusudheer6049
3 жыл бұрын
Dear coach, I ended up in a profession that involves a lot of running. I am really bad at running. I always feel fatigued halfway through my tests and feel I can't exert. Could you please help me improve. What should I do.
@lari5km51
4 жыл бұрын
Wohoo! I will try these... how many reps each if you are just starting out?
@lisinbondi1240
4 жыл бұрын
Number one rule is weight in the heels
@laxmii
4 жыл бұрын
which shoes is the best for running??
@Runner_fatih
3 жыл бұрын
Loves from Turkey. 💝
@kallestoffers4300
4 жыл бұрын
Wouldn't a more hip-dominant movement like the hex bar deadlift be more specific to running?
@TheRunExperience
4 жыл бұрын
It's a good question! Definitely another option for strengthening the hips and glutes. Deadlifts can be more complicated for people just starting out in the gym so I went for the squat explanation first :)
@jhuneker4757
4 жыл бұрын
I agree that the hex bar deadlift is great. Personally I found the learning curve easier then regular deadlifts or back squats. However, not all gyms have them. When I performed rear leg elevated split squats they targeted my glutes way more then back squats, and you need very little equipment, you could even do them at home.
@mykolamykolyshyn243
3 жыл бұрын
Squats may indeed bulk you up) but its all about adaptability though) squats are best, no doubt
@caspererasmus7480
4 жыл бұрын
Why driving through the heels and not the hips and glutes?
@alantay9409
4 жыл бұрын
Great review on squats for better running. Any difference in producing performance between kettlebell squats vs using a weighted bar?
@TheRunExperience
4 жыл бұрын
Good question! I wanted to add some stuff in with kettlebells but there was so much to pack in this video :) Kettlebells are incredible at forcing core stability and strength through the squat position (and any position really). I like the goblet style squat with a kettlebell. Make sure you're getting your core work in to support that too.
@alantay9409
4 жыл бұрын
The Run Experience. thank you. I asked because kettlebells are my only workout tool. I do a variation of squats and swings with my kettlebell.
@agsmith001
3 жыл бұрын
great video Holly! i use the couch to touch the backs of my calves to keep the knees back. what do you think of sumo squats?
@TheRunExperience
3 жыл бұрын
That's a great idea! Good thinking.
@usa0179
4 жыл бұрын
Coach Holly, thanks again for another great video. Question: can I get same benefits of doing this at home vs at the gym? I Don’t have a gym membership, so wondering if using my dumbbells would do same job as the bar you used in the video?
@TheRunExperience
4 жыл бұрын
Yes, absolutely! Dumbbells work great. Kettlebells too! Good question.
@usa0179
4 жыл бұрын
The Run Experience thank you coach Holly, you’re the BEST!!
@stephenkennywhatup
4 жыл бұрын
You look so skinny coach! Did you loose weight? Nice sneakers by the was love 'em!
@_DEX_-
4 жыл бұрын
So after I squat(4 sets of 14 reps) with just a weight bar(45 lbs) I go for 3.5 mile run. 2 minutes into the run, severe pain behind the knee. Both legs. Stop running, walked home. Stopped running and squats for a week. After a week off, I went for a 3 mile. Completed it with no pain. I don’t get it?
@TheRunExperience
4 жыл бұрын
Hey there! One important piece missing - I'd get a big stretch/mobility session in between the squats and the run. You're putting the body under load/flexion for 56 squats and then going into more of an extended hip position for the run, so just a quick stretch for the hamstrings, hips and calves before you head on the run will help a ton. Also! Maybe try putting squats on non-running days - dedicating specific days to strength or running.
@_DEX_-
4 жыл бұрын
@The Run Experience - thank you! Very much!
@mrofnocnon
3 жыл бұрын
Good info but the soundtrack, although subdued is irritating!
@TheRunExperience
3 жыл бұрын
Ronald Harrison noted!
@simonsmith3030
3 ай бұрын
I don't need more tools in my toolbox when I'm running. I have enough to carry with my own weight as it is...
@thecardude762
4 жыл бұрын
So as part of my core workout I do 100 squats, no weight but have my arms crossed so my right hand is rested on my left shoulder and left hand rested on my right shoulder. I then squat down so my elbows touch my thighs. Is this form and positioning ok?
@TheRunExperience
4 жыл бұрын
Totally! I may even use that method as a suggestion for people doing air squats. One important thing: make sure that the crossing position doesn't cause your shoulders to round forward. If the chest stays nice and open then you should be good!
@teosuperman_
4 жыл бұрын
💪🌪💪🌪
@jrb1737
Жыл бұрын
♥️ 💪
@shakenespresso
4 жыл бұрын
so what you're saying is i can just run more exaggerated and do a full depth single leg squat?? imagine the gains!
@TheRunExperience
4 жыл бұрын
ha! if that's what you took away from this video then sure!
@davidj.espino2435
4 жыл бұрын
Haha, you have a more defined body than I do, but great content, so educational, can't wait to apply that in my workouts🇵🇭
@isaacmendez3902
3 жыл бұрын
Did this with a 20 pounds weighted vest and after 2 months, I almost got an ass to die for... for a male.
@CapyBrotha
4 жыл бұрын
Coach Holly... So fine
@carrotsandrunning
4 жыл бұрын
3:21 i'm sure your editor would have mentioned this but if you wait a second before reaching for the camera it'll make the video cuts cleaner :-)
@TheDesertRat31
3 жыл бұрын
Don't squat in running shoes ever... Or any shoe with substantial cusion. There is not any stability. I realize runners won't be squatting big weight, but as you get stronger you'll want to add some weight, and can even tailor workouts to be running beneficial and have a good bit of weight. I routinely do workouts with weights up to 315 and run just fine. That kind of weight should not be squatted with running shoes matter of fact I only do air squats in running shoes. You need a SOLID base when squatting. Use lifting shoes, Chuck Taylors, or just socks.
@TheRunExperience
3 жыл бұрын
Thanks, Bob! Totally aware of this. I was just demonstrating light weight for minimal reps in this video but I do agree a surface flat and close the ground is safest and most effective for lifting. It also forces you to maintain mobility through the ankles, knees and hips (can't hide behind a cushioned running shoe) to support your squat position.
@teemomain1386
4 жыл бұрын
what can i do if my knees are weak? :P
@TheRunExperience
4 жыл бұрын
Start here! :)
@harleylawdude
4 жыл бұрын
When you do squats you are trading quick twitch for muscle mass. Have you ever seen any baseball catchers who could run?
@bowmanvillain
4 жыл бұрын
wow dude. lol
@TheRunExperience
4 жыл бұрын
Hey Donald! As I mention in the video, squats can provide big benefit to your running and don't have to be done in crazy volume or at crazy weight.
@MrRunner42
4 жыл бұрын
The baseball catchers squat to more than 90 degrees. In Holly’s squats she suggests 90 degrees, which is all you need to strengthen the muscles needed in running.
@harleylawdude
4 жыл бұрын
My consultant was the every day training partner with an Olympic Gold medalist and former World Record Holder (100 meters) and has been an avid distance runner so I’ll ask about the 90 degree squat and minimalist approach and get back. I am aware that sprinters do squats and taper off for their competitive event. It’s a hugely controversial issue: trading power for quick twitch. At the level we are talking about here is likely not an issue. I am talking about world class athletes.
@fidelbanuelos9601
3 жыл бұрын
The baseball catcher analogy is a poor one because there have been catchers that can run fast. Here's a sciency explanation that better makes his point: medium.com/@SandCResearch/how-can-heavy-strength-training-fail-to-make-you-faster-357109674ca3
@dzat
4 жыл бұрын
Great body...not ur usual skinny runner 👍
@daigriffith4465
4 жыл бұрын
I would say deadlifts are better.
@TheRunExperience
4 жыл бұрын
Dai Griffith just a lot less safe for beginners trying it out alone at home. But definitely a great exercise!
@99Psyc
4 жыл бұрын
Why would you even squat with that kind of shoes?
@paulaadesokan288
4 жыл бұрын
Kindly explain whats wrong with her shoes? So that i can learn. Thanks
@markd.9538
4 жыл бұрын
The shoes are fine for bodyweight / light weight squatting. Nothing wrong with a ramp-angle on shoes when you are squatting - but running shoes don't have a flat sole, so they aren't the best for stability - especially once you start adding decent weight. Better to have flat sole shoes with a ramp angle (heel lift) if you feel like you need it. But for beginner squatting, use what you have (which is what this video is for!). Its all fine - no issue here today. Different story for deadlifting - you want dead flat shoes (with no heel lift) for deads.
@99Psyc
4 жыл бұрын
@@markd.9538 except that in the thumbnail she's literally squatting with a barbell and 35 lbs weight whilst wearing those shoes. They don't need to put that in.
@TheRunExperience
4 жыл бұрын
Hey there, good question! Yes, if I was going to be doing a big squat workout I might choose a zero drop shoe, vs a running shoe that sort of rolls your foot forward. In this case, I knew I would be mainly demonstrating at light weight so went with my comfy running shoes. Good question though!
@ithinkthereforeitalk935
Жыл бұрын
Why do girls who are supposedly runners look so massive? Kinda strange.
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