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- เผยแพร่เมื่อ 12 มิ.ย. 2024
- Mastering the Squat Featuring Taylor Atwood
There's a lot that goes into a great squat. One of the best ways to ensure consistency under the bar is to create a string of squat cues and steps to follow every workout.
To help us out with this process, we had 2-time IPF Powerlifting World Champion and world record holder Taylor Atwood come into the BarBend office to walk us through his favorite squat steps/cues.
TAYLOR'S IG: / t_atwood
FULL GUIDE: barbend.com/steps-perfect-squat/
In this video, Atwood breaks down his seven favorite steps for nailing consistent and strong squats.
7 STEPS FOR NAILING THE SQUAT
1. Grip Width and Lats
Atwood's first step is achieving a consistent grip width and packing the lats. The lats and grip width relate with another, and if you're losing lat tightness due to gripping too wide or narrow, then you may need to reassess your grip width.
Tip: Use the barbell rings and knurling marks to ensure you have a consistent grip every workout.
2. Bar Placement
Place the bar on the back accordingly to your squat style: high-bar or low-bar.
3. Walkout
Before physically walking out the weight, Atwood recommends getting the mid-foot and hips under the barbell. Once you've done so, stand up, then perform the 3-step squat walkout (Atwood's preferred walkout style).
-Step 1: Step back with whichever foot you feel most comfortable with doing so.
-Step 2: Step back with the opposing foot slightly longer in length than you did with the first foot.
-Step 3: Take a small step with the first foot to align your stance and positioning.
Atwood likes the 3-step squat walkout because it's simple and limits energy leak. Walkouts are highly individual, so adapt the above steps to your squat style, rack, and gym setup.
4. Breath
Now that you've walked the weight out, it's time to breathe. Atwood suggests taking a big belly breath to increase intra-abdominal pressure and to avoid only breathing into the chest.
Tip: If the barbell is moving on your back when you're breathing, then you may be limiting your breath to the chest and not efficiently breathing/bracing.
5. Brace
Before starting the descent, Atwood recommends achieving full body tightness by bracing multiple areas of the body.
-Contract the lats and pull the bar into you.
-Create intra-abdominal pressure.
-Contract the glutes.
Grip the floor with the feet.
6. Descent
Once you're braced, begin the descent and control the load on the way down through the eccentric/lowering phase. Avoid dive bombing into depth.
7. Ascent
Once depth is achieved, you're going to shift your focus from eccentric to concentric and think about "exploding out of the hole".
Atwood points out that an explosive shift in mindset should not result in loss of full body tightness or lifting postures.
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Let's get a hair tutorial next
I knew that was coming.
fabulous hair indeed
I guess Im randomly asking but does anybody know of a trick to get back into an Instagram account??
I was stupid forgot the password. I appreciate any tricks you can give me!
@Payton Rohan instablaster :)
@Khari Ezekiel thanks for your reply. I got to the site through google and im in the hacking process now.
Seems to take quite some time so I will get back to you later with my results.
Guy with the best hair in ipf.
Now we need his sumo technique
We'll ask him to come in after Nationals! - Jake
YES! SUMO!
Step 8: Smile when you're done
I Can confirm how crucial tension is . Im struggling with it currently who knows why and my squat form is way worse than it used to
Best Analyst Financial in the world
Finance by day, monster squats by night! - Jake
And now he squats easily over 300!!! Cause Atwood is a king.
Guy has a lot of class and is a natural coach and teacher.
Really good information!! One of the points in wich I should work on it's to Focus on the mid foot in the ascending!
Who here after that monster 838.5kg total😭
Ridiculous
Legend.
Back to back champion, nonetheless athlete with the best hairstyle! 😁 Mr T_Atwood, that was a great tutorial! Surprisingly very relevant for any level even if you are a world champion athlete! Max respect for you
His leverages and leg length are amazing
@Becoming Godsize strong midget 😁
I saw him compete i Helsingborg, Sweden! :D
Peaking up to a 200+ kg squat, had to make sure I watched the GOAT's tutorial
Take a shot every time Taylor says tension 🤨
Please don't...or do, and report back! - Jake
Didnt know Lord Farquad was a sqaut specialist damn....
bruh
Cmon man don’t make fun of his height just let everyone think that and not say it
@@willmoffat2979 he doesnt seem like the type of guy who would be phased by this lol
Julia Nunyabiz Ik but he lifts more than us so u gotsta belittle something about him to make us feel good
You mean, Prince Vegeta?
nice powerlifting style
I've tried using a grip like this, closer with the bar low, but it always felt so uncomfortable and it feels like the bar could fall behind me at any time and made me think to much while squatting. I do occasionally try it but it never felt good. I always have the bar higher and my hands actually out to the sides where they can touch the weights if I turned them out a little. Probably not the right grip but it's always felt best to me. My feet were always out a little more, kinda like sumo style if there is such a thing with squats. I do deadlifts with this stance and it's always felt better with my hips joints. Closer like in the video always felt like my hip joint may pop or something, hard to explain.
On Bench press deadlift make video like this
Best hair in IPF
who's here after his ridiculous 11x 838kg total in 2021 nats
Yeh, it's a shame he didn't get full white light for his bench. He was gonna beat Russell who is in a different class, this mans built different.
I say he did beat Russ the judges fault not his he’s a beast
1:13 doesn't look like the bar is over the midfoot. Or did I understand it wrong?
When do you let your breath out...on the way up, or once you've reached the top? Thanks.
Great question! I usually keep my breath in till i'm almost to the top of my squat to keep my center strong. Happy lifting 💪
Thanks for the great cues! Question: Will contracting the butt at the top cause posterior pelvic tilt and increase the risk of lumber injury? I noticed that i often squeeze my butt when lock out, and my lumber spine will slightly curve to go under the bar. Because I'm only 5'1, so it doean't look that excessive on Low Bar Squat. However i have heard of 2 opposite opinions in terms of wether or not one should do this. Would love to hear some thoughts from you guys. Thanks!
Lord farquad stuntin out here
every single tip he has requires a good base... guess I need to learn what a squatting base is first
Major key. - Jake
10 second atg paused squat at 90% 1 rm at least one rep a day. This will require a good base.
What is Taylor Atwoods Height by the way?
Does anybody know what brand shoe he is wearing? I think they are Adidas (because of the three stripes). Would highly appreciate it.
Those are Adipower 1
Agent smith got jacked
You can play a movie on this guys huge head
I saw Taylor talking about a mistake in squatting is squeezing the glutes at the top of the squat. Is that different from contracting glutes to start?
Michael Vu there’s a difference. When you squeeze your force your glute medial to lose tensions such as squeezing but when you contract it’s like a deadlift. You don’t squeeze at the end but contract like flex
@@GioGomez2354 Doesn't squeezing also contracts your muscles or am I missing something crucial ?
Limit Breaker Siddhart squeezing does also contract the muscle but here’s the misleading. When you squeeze you contract your glutes and exert force out as an outcome of activating as much muscle fibers. But contracting is different, it’s almost like lifting your butt In a sense, not squeezing but lifting but not squeezing
@@GioGomez2354 Lifting my butt ? I'm even more confused now. Contracting is very different than lifting. The glutes are still muscles and we should be contracting those muscles for training with the big exercises. Not do an action that is completely different than what we have to do instead.
Limit Breaker Siddhart it’s complicated, I have to show you in person lol
What does pack the lats mean?
activate them
Seems like there's some people in the comment being insecure due to he's height and have better squat than them.
I mean there is a reason almost all open squat records are by shorter people. Equal mass, less height, less movement length in moment arm= more muscle/ inch of leg w/ less travel distance. It is science man. Different bodies have different lifting dynamics. No reason to hate on the guy he's still an amazing lifter.
my friend is about 5'4" weights about 200 and squats 800lbs lol guy is insane but man is he a freak. this dude went against dan Greene and them in the old days. calves are the size of my waist no lie
It's crazy to think some people, I mean very very few people can cleanly bench that.
@Luke yeet It is proportionally
Oh look. Another fitness channel. Back to Athlean X.
we found him ladies and gentlemen, the perfect male specimen
Cuarto de sentadilla 😅
Step 8: Have a great haircut
He's like a little pocket powerlifter, I just saw him and went "wow you look tiny" googled him 5.6ft. Amazing!
Step 1: have crazy short legs
What about the but wink which might become dangerous. you got that too tho
Audairevonetta please explain more
Noooooootttttt enough detail in this tutorial especially for a WC power lifter
Waiting for the Rippetoe's squatters to say this is not a low bar squat....
Faives! - Jake
the only thing that I don't agree with is his head placement, he looks straight instead of kinda down in front of you like rip says you're supposed to. But if that works for him good, everything else is exactly how you low bar squat!
Noel Covarrubias well where is your world record?
how to have a great squat:
1.) have short femurs
2.) thats it
True enough but don't let that be an excuse for not building the squat. Hafthor Bjornson squatted over 1000lbs and he's 6'9".
That helps but John Haack has long femurs
You're 100% correct, thats why most short people in my gym squat 250kg easy.. oh wait
Exactly, which is why everyone who has short femurs is jacked.
How to have a shit squat:
1) make excuses
2) that's it
Wait a minute these squats aren’t high bar atg how are they perfect?
Well being juicy since high school is one way to get a world record squat
Big head
how is that a world record when`77kg weightlifters have been squatting 280kg+ ass to grass in training for decades ?
No Whippy bars, no gear and judges is why its an actual world record
Powerlifters are on steroids too
But Joe isn't right?
@@aakashsunil7913 😶😏
@@aakashsunil7913 nah
Mark is
@@christmasisawesome9348 How about Ligma?
Much easier to squat heavy when you're 4' tall
GhoStrike why are there 0 1000lb “4’“tall squatters?
Much easier to generate strength when you're taller. Then why is your squat lower than his bench from 8 years ago?
Low bar's dumb because the bar will just roll off your back
Not sure if you are joking. You realize that most powerlifters squat low bar right? Eric Lilliebridge has squatted 1042 low bar and the bar didn’t even budge. It is all about locking your upper back in and placing the bar on the shelf created by the rear delts. Maybe if you were absolutely tiny it wouldn’t be stable, but low bar is most definitely not “dumb”
The bar rolls off your back not because of low bar squatting but because you are too dumb to understand the technique, forcing yourself to be upright in a low bar position is dumb
No buddy that’s because u have no gains to create a shelf for it to be secure
I figured most dumb comments on fitness videos come from tony nogains such as urself but thanks for proving a point
Cause you either don't know where to put it, or, you have nowhere to put it. Low or high, it sits on me like bolted on...