♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the Internet ♪
- There we go.
Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapists
on the Internet.
- In our opinion of course Bob.
- The squat.
It's the ideal exercise to build leg muscles.
I'm given one task and I screwed up.
- There you go Bob.
But yeah, it is a wonderful overall exercise
as many people know.
But we're gonna go through it in detail.
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- There you go.
- We can move this out of the way Brad and you
can start talking about doing quad strengthening.
- Right, so, if we're talking about not just
quads, that's the beauty of squats Bob,
we're working a lot of quads, large muscle
groups, hip muscles those glutes, hamstrings
are getting involved and I do wanna mention
we're gonna do a little bit of balance involved
which may be of interest to some people
'cause you need strong legs, hips for balance
as well as the actual balance.
- It's hard to imagine that there's not a
person in this world that couldn't benefit
from the squats to some extent.
- Right.
- Unless you're disabled or something,
but I mean in all seriousness, it's such an
important, functional move.
- Right, from the body builder, the weight
lifter to the person who needs to get out
of a chair more easily.
- Right.
- For whatever reason.
- Exactly and like you said it's gonna help
their balance overall.
- If you do 'em properly, they're gonna get
that leg strength but there are some things
that if you don't do properly, you're going
to damage your knees.
- Back. - Back.
So, we're gonna go over that.
Shall we go on?
- Let's go on.
- The basics.
- All right.
- Now if you're just starting, we're gonna
do it without any weights, and we're
gonna go through the body mechanics.
You may need a chair or something solid
to hold onto for your balance.
If you don't, that's fine, just set
it off to the side.
- You might even have a chair in front
of you and a chair behind you, in case
you're worried about losing your balance.
- Right and this is probably more for if you're
injured or if you're a senior and you have a
hard time getting out of a chair and you wanna
get better at that.
You don't wanna practice these and end up falling
on the floor.
- Right.
- Okay, first thing we're gonna do is the feet
are shoulder-width wide.
Don't get too wide and certainly don't
get too narrow.
I have a lot of people that'll start doing
'em like this.
Take that step out, get wide, shoulder-width
wide and then the next thing, good posture.
Chin in, shoulders back, and we're gonna
start to squat down.
Now you can see with me, I'm gonna see
a common mistake is this.
The knees will go in commonly and that puts
a lot of stress on the knees.
It can damage your knees so make sure
your knees are over your toes.
So that's in this angle.
Now Bob, if you look at him.
- Can I have the BOOYAH Stik?
Look at that, just showed up.
You wanted to do that, you look all
crybaby there, so yeah, if you're gonna
do it wrong this way, you're gonna go
down like this and the knees gonna actually
pass the plum line going to the toe.
You wanna do it so that you're actually
are gonna keep the knee behind the plum line.
- Right.
- And that takes a little bit of practice.
- It does take a little practice and you gotta
actually, you're leaning back a little more,
you're actually getting more weight onto
the butt, than you are onto the quad.
- I have a woman right now, she's 61 years old
and we're working on these exact same mechanics
and she's having some problems with this
and after the second visit, she had practiced
them and she's getting better already.
- Yeah and you may wanna start off
with a shallow squat.
- Right.
- You could probably maybe go down this far
but as soon as you start going down further,
you might break the rule and so you wanna
make sure the plum line stays.
And you can use a broom handle or a cane.
- Right.
- Something like that to keep your ...
- Matter of fact, take that.
Once you get to the point where you're
doing your squats, you got your good posture,
and you feel comfortable about it.
One thing that really works well if you don't
have someone to give you feedback is have
a mirror, a full body length mirror that you're
looking at both directions, so you can see it.
It made a big difference with this woman.
- Oh a huge difference.
The other thing, are we gonna talk about using
the stick to show that you're doing back correct?
- No. - You're not gonna do that?
- Okay. - I didn't want to.
All right, but if you want to, we can.
(laughing)
- Now they're gonna be wondering Brad.
- Yeah, okay, we'll do it.
- Just real quick.
- You do it on your shirt
'cause mine's blue.
- Okay, so you can actually take again,
a broomstick, or something, or a BOOYAH Stik.
- There ya go.
- And if you wanna make sure your back
is staying straight and you're body
is in alignment like it's supposed to.
- Turn this way a little bit
'cause your arm is in the way.
- Yeah, you go ahead and line this up
and there should be three
points of contact.
- The sacrum, the mid-back and the head.
If they're all there, you're body's
in perfect body alignment.
- If they're not, if you're like this,
you're out of alignment, so you gotta
keep your back straight like this
while you're doing that and you do it
a few times, and then you realize
you're doing ...
- Do it some more Bob.
Because while you're doing that,
then you also wanna make sure that
you're knee doesn't go past there
and your knees lined up here.
We went through all the mechanics
of the squat just like that.
- Just telling my wife recently,
she had hurt her back and I told her
to pretend like the BOOYAH Stik
is on her back, and that alone was enough.
That visualization helped her realize,
"I just pretend like it's on my back.",
she goes and "I keep my back straight."
It worked well for her.
- Really?
- You have a really cynical look on your face
like you don't believe me.
- Well I don't know what to say Bob.
- Okay, next one Brad, what're we doing?
- Oops, you wanna move your chair
out of the way please?
- Sure.
- Now, let's assume you're done with that,
you feel comfortable doing your squats.
You don't need a chair.
You're balance is good, you're at that level.
Well then we're gonna increase the intensity
a little bit without going out and buying
barbells and all that kinda thing.
You're probably not ready for that.
You wanna?
- Sure.
- I want the BOOYAH Stik.
- Okay.
- So you can take a cane, you can take a
broomstick, you can take the BOOYAH Stik,
put it out straight in front of your
shoulders, and do the same thing.
You'll find out if you do 10 of 'em
without this and it's easy,
if you do this, you're gonna find
it's a little bit harder.
It challenges you more.
- It's working your core a little bit more too.
- Yeah, it challenges your balance as well.
So make sure you do 10 good ones
and if that gets too easy, simply go over
the top of your head, and then try 'em.
- Now you're working on your posture a lot.
It's realigning your spine a little bit.
- It changes how the muscles work.
You're gonna find out it's a lot harder.
It's still not like putting a hundred pounds
on your back like this, but it's a big
difference from what we were doing.
♪ Reach to the sky ♪
♪ Stand on tippy toes ♪
- Why Bob why?
- Okay.
- Now, after you get your mechanics
and everything good that way,
then we're gonna add some weight.
- Sure.
- And you could use, like this, we
got a five-pound dumbbell.
If you've got a kettle bell laying around.
- If you're more of a man.
(laughing)
- 30 pounds.
- Take the 50-pound one Bob.
We're just gonna hold some weight,
whatever it may be, five or 10 pounds
is gonna be enough to get started,
'cause you'll notice that it
makes a big difference.
Again, the posture, everything's the same
and we'll do the squat.
And we'll do 10 again.
- As you can tell, I'm not
squatting m that low.
I don't have that much range in my hips.
- Well plus, he's got dress pants on so.
- There we go, that's what it is.
- It does make a difference.
He's gotta go to work after this.
We don't have time for all this stuff.
You did your workout at home already, right?
- I did, I ran this morning.
- So do that and at that point, if you
really wanna get into squats with heavier
weights, then you'll probably have to go
to the barbell.
- Right.
- Then you need equipment.
- That's a whole different animal too.
- Right.
- This is for the average person who just
wants to add some strength to their life.
- You'll be amazed what you can do
with this, when you do 'em properly
with some simple equipment like this.
- Yeah and then it's gonna translate
into your life.
You're gonna be able to use it in your life
when you go to pick up your kid or pick
up the garbage, you're gonna squat
just like you normally did and you're
gonna be protecting your back while
you're doing it and you're just gonna
do everything so much better.
- Yeah, it's a wonderful thing.
- It's a wonderful life.
(laughing)
Thanks everybody for watching.