How To Low Bar Squat
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- เผยแพร่เมื่อ 25 ก.ย. 2024
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The low bar squat, contrary to what many experts say, is a simple exercise to learn. This video demonstrates proper form while I explain the step by step how to perfect your technique. I have said before that I do not suggest training with the low bar squat for raw strength, however to test your max the low bar squat will allow you to use the most weight. As a powerlifter, it is necessary for me to train this movement pattern in preparation for USA Powerlifting Nationals.
Holy mother of pause
What the pause
Damn, that pause
People who have never done a pause like that will never have the proper respect for it. That pause with that weight was brutal! This kid is damn strong.
Thanks Candytoe! I've always done high bar squats until today, which happened to be the heavy squat day on week 5 of your program. I failed doing 365 (high bar) last week and today I decided to try out low bar. Program called for 350lbs (based on my 360 max) for 1-4 reps. I got 4 reps and could have done another easily, which means my squat max is around 385-390. So basically my squat went from a 360 max to a 385 max just by switching to low bar. I was even going lower than usual.
candytoe
Yes I recommend wearing a belt for low bar squats. High bar squats I recommend mixing in some beltless training. But low bar always keeping the belt on is safest in my opinion.
Lol. Johnny doing 405 back then.
That's true.
***** mate....you do understand that saying someone had "an enormous pause" is a compliment right?
***** with such pause its even heavier to go up...
cekannn Obviously he knows that or he wouldn't have commented about it
real.
Revisiting old Candito videos in 2022. Johnnie, I love you bro. Thank you passing down all your wisdom.
Yo Candito, thank you so much for this man. I was doing ATG with piss poor form and it was hurting my back. I could barely do 2 plate. I worked up to a 3 plate single the first time using it, 0 back pain, and I actually felt like my hamstrings and ass did work. Fucking amazing, love you dude.
Thanks for the input! 3 things contribute to that issue. 1. Keeping upper back tightness (usually goes first then causes lower back to give). I'll make a vid on a quick easy tip for perfect upper back tightness.
2. Properly pulling the hips down (which I will without a doubt make a video on.
3. Keeping the knees out aligned with your feet. If the knees cave in or just go straight forward then it puts much of the pressure on the back (this is why feet point out)
Thanks for the kind words
My high school athletic coach told me that if i break parallel my knees would explode... Glad i proved him wrong!
High school coaching is retarded in general. Very few coaches out there (that aren't strength-specific) who have no idea what they're doing.
+Devraj Roy Everything My highschool teacher told me that if i didn't look up at the ceiling a black hole would swallow earth and bend the whole space time continuum
Garlic Yum accurate advice
np!
Now we know why he works with high school kids.
0:27 The Candito shuffle for them ladies in the crowd.
Damn. I swear to god I thought dude actually posted a video of him failing on the squats on a tutorial video. Would've been funny af.
For most people I'd say break both hips and knees concurrently for low bar squats. It depends on style. If you can use a fairly wide stance like I recommend for low bar, then you'll be able to break at the hips concurrently with the knees. But if you use low bar with a narrow stance you'll have to start with the knees.
The way out paused at the bottom of the 405ib lift...you sir are a beast!
Thank you for understanding. It is refreshing to have an honest discussion bouncing around different ideas without any of the craziness youtube seems to bring out in the comments section. Then again it shouldn't be a surprise since you are educated and know what you're talking about.
Thank you very much! It is supporters like you that make this all possible.
Got recommended after 11 years,good advice👍
And I am glad that you are not a typical personal trainer. You clearly know what you are talking about and I also understand your concern as far as extension vs flexion.
I am not the only person who has stating that they have sore hip flexors from squatting. Many of my followers have told me they have the same and didnt even realize it was a good sign. It is definitely a nuance though which comes through experience. Your logic is valid but this is as I said a nuance in application.
I'm aware of sartorius soreness and that makes sense as it is's a two joint muscle. I appreciate the in depth response and I can see where you're coming from now!
Cheers Brad
Yes. It is primarily for powerlifters as it allows you to use the most weight possible. You reach parallel with a smaller range of motion in terms of linear bar movement. This is because your knees dont go as far forward in the low bar squat.
I am a powerlifter so I switch to this style to prepare for competitions. If you are not a powerlifter, dont worry about it.
Omg... that pause...
you like that huh?
real deep… ;)
hey Hannah Adan, these people pfff.. they just have ffffilthy minds.. I dont know what on earth is wrong with most men these days.
supasye lol she loves it bro, she fucken loves it xx
your picture made that comment xD
Yes. I actually have experienced this myself at my powerlifting meet. Low bar parallel allows you to do much more weight. But once you break parallel, the weight shifts to the hips, and this can become a real problem with low bar because the weight is already on the lower back prior to breaking parallel.
So I actually squat more deep high bar than deep low bar as well. I believe this is common as most powerlifters cut it short right at parallel when using low bar.
Yes that sound correct. It should feel like you are pulling your knees up toward your chest, rather than your chest falling toward your knees. As you descend deeper into the squat, you will sit back further progressively as you keep the tension on the hip flexors throughout.
Sure, put it as a video response to this video. You are correct about the need for a slightly greater forward lean when low bar squatting.
Yes, absolutely!
You are correct in that obviously the hip fexors are not the primary movers in hip extension. However, much like using the lats in the bottom of the bench press, they can be used to help break momentum.
When I say pull yourself down with your hip flexors, you don't just accelerate into the hole. The hip flexors contract, but also the glutes and quads contract to avoid acceleration. It actually helps create a more controlled decent.
No I am not lying that the hip flexors do get sore from this
Yes of course send it on over!
Omar Isuf is a badass dude, and is always looking to learn and expand his knowledge. I'm a big fan of him. I came across Candito from TH-cam suggestions and I can't stop watching his vids. Great information from both of these guys.
Also I will say that the hip flexor soreness may be due to the rotational forces on the hip during the squat as well as the stabilization. That is why it requires stellar form to even have this type of soreness. Very few actually use their hips properly with their feet out, opening up in the bottom position. Search "sartorius squat soreness" and you will find some people who have written on the issue.
Once again, I appreciate your comments as you actually bring up some good points.
Loving the choice of a long pause squat as the "I lift" demonstration. Major style points.
Low bar is for powerlifters or those looking to max out for football for example and impress coaches. No do not replace back squats with front squats. Your last statement is true.
Click on the "Squats - everything you need to know" annotation at the end of this video for the breakdown of what squat style you should use based on your goals.
Yes. Front squats can be used as an accessory, like any postural exercise. To use it to replace an exercise, would be like using light snatch grip presses to replace heavy military/dumbell press. Eliminating heavy deep back squats would be a huge mistake. Even oly lifters do them everyday just to help their front squat.
This was the best explanation on how to low bar squat o TH-cam, and you did it in 2 and a half minutes
Best video on TH-cam on this subject. Thank you for sharing.
I did start high bar. Yes I was able to use more weight. It just takes a some time to get the movement pattern sharpened, the actual skill of the lift.
You wont get a bigger squat low bar squatting. You will have a bigger squat. What i mean by that is high bar hybrid squat is the best for actual strength, then low bar allows for the most weight to be used.
The best way is to high bar hybrid, then a month or 2 before competition, train low bar to be 100% ready for max out.
sick pause squat man!
Welcome to the channel! The Chef Buff army is a force to be reckon with I have heard. It is great because me and him do have very similar goals/information driven videos. So it should be a great match
Excellent! Dont change the tempo. Keep the hybrid squat explosive (of course still controlled), but yes a slight decrease in weight is a good idea. Dont decrease by too much though. I have found keeping the intensity high helps blast through the transition period.
The elbows down cue really helped me brace and lift more weight thank you for that
Very true. Brandon Lilly has some outstanding raw numbers as well and his Cube method is largely based off of westside. There certainly are some lifters that have made it their own and found success. I personally dont like it both in application and theory, but there is no denying lifters have put up big totals using it.
That is the first time I've heard anyone say low bar is better for hypertrophy. Personally, I believe high bar is best for 95% of the population to gain strength and size. It allows for a deep ROM and the legs to be the limiting factor rather than the back.
However, some people, typically taller athletes, do find more comfort in the low bar squat. If you do, and find you are progressing well, then keep doing it. That simple.
I personally progressed all from high bar squatting though.
Hey Jonnie what do you mean by using your hip flexor during the lift?
You definitely should squat high bar. I recommend squatting with a hybrid style to involve the hips as well. It is in the squats everything you need to know video. The hybrid high bar squat is the best exercise for raw leg strength/explosiveness.
amazing lifts. i am glad i have found your channel. i am a personal trainer and i can stil learn a lot from an experienced lifter like you. thanks for making the videos!
That is a tough question. Because the difference between soreness and injury can be small in terms of feel, but huge in terms of how to handle the situation. It is normal to experience groin stiffness when low bar squatting, but it shouldnt feel like it is actually ripping.
If you feel fine afterwards I would suspect that it is just sorenss. If you are actually hurting your groin you would feel it while walking and doing other activities. But I cant tell you for sure either way.
Apologise if I sound very ignorant, but how do I make sure that I am actually using my hip flexors
I always gotta prove myself to the viewers :)
Thank you
No you want to feel the load on your hip flexors and glutes on the way down as well. In the descend, your hip flexors should feel it the most, then on the way up the glutes will takeover. However both will be active throughout both the descend and way up.
Knee discomfort is normal if you just changed your form. Changing squat form will always cause a certain level of discomfort in some area as your body just gets adjusted to the movement.
I finally got the low bar squat right. Thanks candito. Once I read your reply again and you said imagine your hips and glutes doing all the work. That did it..... It's a all in the hips lol. Now I can move forward!
Honestly, I believe high bar mixed with a form of deadlifting will be the best route. High bar still does work your glutes/hams, obviously not as much, but low bar just involves the lower back a bit too much. If you pair up high bar with SLDL, snatch grip deadlift, deficit deadlifts, or standard deadlifts, you'll have full development.
Man! This video takes me back to the good ol’ days! 👌🏼😌
The belt mainly provides extra stability allowing more weight. There have been conflicting reports on if it is safer. Some say it is less safe but i think for low bar a belt is safer.
It sounds to me like your back is just sore. Send me a video of you squatting/deadlifting so i can really analyze whats going on
The greatest weight moved doesnt always mean it is the best strength builder. The main factor to look at is ROM in terms of linear bar path. For the low bar squat you are going to be moving the bar a shorter distance since the knees dont come as far forward, reaching parallel requires less inches for the bar to move.
Also you will just flat out be more explosive in a hybrid squat. If you deadlift heavy and hyrbid squat you will get the best of all worlds in terms of raw strength
I do some every now and then. I always do other athletic activities like jumping drills, sprints, and playing basketball which has naturally grown my calves without having to focus on them. But if I do believe isolation work on calves are necessary if you want to bring them to their potential.
Be cautious when dealing with such issues. I'd suggest taking 2 weeks off of squatting, do some leg presses and other leg exercises, then slowly work your way back into it. I've had similar situations throughout my lifting life and everytime I take a lot of rest when in doubt, and it always pays off in the long run
.... which is why you use your hamstring, the antagonist to the quadricep to bounce out of the bottom. You have something applying equal force on the other side of the joint. This is what ensures the joint integrity. It's also when people fail to keep their hamstrings in tension that harm their knees since they apply so much more force through their quad.
I watch your vids over and over man! That was amazing how you pause at the bottom with 405!
The muscles on my hip-flexers have been sore for weeks now :D Still going up in weight though. Amazing feeling to low bar squat properly! Great video,
Im assuming you are talking high bar squats since low bar is below the traps. The solution is to keep your upper back tighter by pinching back the shoulder blades. This will raise your traps up and should make it not hurt.
If it still hurts, then just give it time. Your skin will get used to it fairly quickly. We've all had red marks from the bar at one point. It goes away in a couple weeks usually
Bigger ROM, easier progression, quad/glute limiting factor rather than spinal erectors, better strength curve, better compatible by heavy deadlifts. Heavier weight isn't always better for strength, or leg press and half squats would be the ultimate for strength.
But I do believe some people find low bar to be better for their build. This is just a small percentage of people.
It can. But I have seen some long legged oly lifters still manage to work their flexibility up to go ATG high bar.
Overall, I'd say standard is high bar, but whatever you can progress the quickest in over time, will always be your best route. So if that is low bar, then low bar is without a doubt the route to go. In the end of the day, there is nothing better than just trying it out to see how you as an individual react.
I would also like to know a bit more about exactly what you mean about pulling down with my hip flexors.
You have my attention, you talk lots of sense!!!
I wouldnt so little to no carryover just less, the difference really isnt that huge, but yes the idea is that hybrid has will have more carryover to low bar than the other way around without a doubt.
Thank you I am ready as well!
strange that there's so little about lower back position... since you need to lean a bit, it has tendency to arch... can you say something about that?
Yeah if you want to get technical you're right lol. But I doubt anyone would have soreness without it being on what most consider to be the traps, because the traps dont protrude out after the visible portion of the muscle near the shoulders.
Thank you very much!
Elliot says that because front squats force thoracic extension and put more emphasis on your core strength. But like Candito says, it does limit your leg strength development for you are using a lot less weight. But front squats are still very beneficial.
I might have to make another video entirely on that. Because that is the biggest key to my squatting style. I't is a bit difficult to communicate so I'll figure out how to make a full video with some drills to demonstrate.
Low bar is going to be the most stressful on the back. The olympic ATG squat is the least stressful on the back. The hybrid squat is in the middle in terms of lower back involvement. If you hybrid squat with proper form you will feel it in your hips more than anything and should be fine.
0:09 in the bottom right is my head. I had no idea you had a fitness channel. For anyone wondering this guy is legit strong as fuck, I've witnessed it.
that pause was a fuck you to any trolls lol...
when trying to beat your PB what is acceptable form. is slight breakdown in form ok. or is it best to only lift weights that u can do with perfect form. asking about bench deadlift and squat.
+M Bos If you're lifting balls to the walls the heaviest you can max out with, in my opinion its completely acceptable to have a LITTLE break down in form. Otherwise, how else will you tear your muscles down and promote additional growth?
+M Bos guys have been using body English for years. Use enough form to stay safe. Other than that, do what you have to do to move the weight.
+85305 lmfao by doing the right Technique kids like you`ll never get that.. Its just bad form with alot of weight OHH I NEED MY GAIN.. The the MAX lift in OLY games is not what increase a OLY contender MAX load LOL.. you got this all wrong.. When a PLY man does MAX they`re often out of shape and i agree thats the way it is cause you`re lifting more then whats good for you.. Thats is why OLY contenders often train 50-60-70% and right before a event they do 80-90% even they do in fact do for preventing injury and building the right technique and the muscles around it those you dont use and see..
How tall are you? I have noticed that sometimes taller athletes feel more comfortable with low bar than high bar. If this is the case, simply squat low bar. In general high bar is what I advocate, but differences in limb length can alter the biomechanics from one individual to the next.
High bar. Low bar squats are just for powerlifters. Deep high bar squats are king for both bodybuilders and athletes. Even for powerlifting I'm now using high bar just because it is much easier to progress/gain raw strength.
1:03 How would I pull myself down with the hip flexors?
so low bar has little to no carry over to high bar hybrid squat in terms of strength, but it works the other way around. thanks a lot man, ready to see your channel grow! =)
Yeah, just a recommendation to any new lifters, try out the low bar squats. I did high bar squats for about 1 year and 1/2 and its really taken a toll on my knees. Just thought Id throw that out there. Great vid by the way!
Man that was a brutal pause, loved it.
thank you for this video, it has helped my form on my squat a lot!
Yes you can. Chucks are pretty cheap though. The only possible issues would be if your gym allows it and then you have to make sure you arent on a slick surface while squatting in socks
0:29 wiggle wiggle wiggle
haha
wriggle***** you dumbfuck. go fuck yourself.
Joseph Schmidt Man you're stupid. Since when is "wiggle" spelled with an 'r'? lol!!!!
crazyquacker75 since the fucking word was brought into this world.
www.merriam-webster.com/dictionary/wriggle
Big Schmidt www.merriam-webster.com/dictionary/wiggle and this is also a thing. idiot
No. You will obviously use your lower back, but you do not want to actively focus on this. You want to picture powering up the weight with your glutes which then forces your chest up. Of course, as I said your back will play a big role in this, but imagine it is your hips/glutes doing all the work.
That will set you up with a great squat since using your lower back inevitable, however many do not properly use their glutes/hips
Thank you!
Best squat tutorial I've seen.
This video helped me out so much
Great vid, and holy shit that 405 pause squat was epic! Great depth too.
They are ok. The tip video I'll make will teach you the same thing an overhead squat would, just more concisely
Look at that form! Look at it, look at it, look at it! Respect it!
I watch this and I was able to beat my PR. GOSH!!
that's quite the strength you got on that pause.
The standard layout is not, but you should take a look at Bryce Lewis. He is a raw 181-198 lifter and he utilizes Westside. He has customized the template to fit his needs. He has made some out standing progress.
you ought to do a video on how to maintain your arch when squatting. I know that's an issue for me and a lot of other long legged guys. I'd love to see your take on it, and some exercises to help with it
very informative easy to follow video man. Good stuff
i think it means to establish a better mind-muscle connection with the hip-flexors, and to deliberately place tension in them during the eccentric part of the squat.
I am pretty sure it works, seen many raw lifters use it with great succes. You just have to change things up, for example change the box squats to paused squats.
I definitely find this to be true for me. High bar squats don't make my knees feel good, but the low bar makes my knees feel great. Of course, I've never worn inclined squat shoes for high bar, perhaps that will make a difference, but the low bar definitely feels better for me. I have the build you describe.
The links didnt work. It said it was set to private and I couldnt view it.
Training til failure is useful when properly implemented. Drop sets and assisted reps are not worth it in my opinion. There are better ways to use a supramaximal load (pin presses/squats).
No they wont be effective nor will they be worth it. In general, and especially not for strength.
I've always done HBBS but move jellydick weight. I heard you can move 10% more with LBBS. I know the number you move isn't as important as long as you're muscles are being equally worked but it would be nice once I stall on HBBS to maybe switch to LBBS to keep progressing. I'm about 1-2 sessions away from Intermediate squat strength. Last time out I failed (made 3x4x250) at 202 pounds.
awesome demonstration
CanditoTrainingHQ I'm new to Powerlifting. I am starting on mobility exercises this week. I am also going to be doing stabilization exercises in addition to the mobility exercises this week. Next week, I am going to be starting a beginner's strength program. I was wondering, the program I am doing requires a primary lift, like a dead lift or a squat, then an accessory lift, like a unilateral lunge on top of a box, then followed by a gymnastic exercise. Would I want to go as heavy as I could on all accessory lifts as well? Thank you for reading this.
Ok thanks for clearing that up.
Dont eliminate the squat and deadlift! If it is that bad then eliminate the deadlift and just squat. How does your back hurt? If it is soreness, than that is perfectly fine.
Lifting belts arent necessary, but they will help your lifts and are useful when doing heavy lifts. If you are squatting oly style, you dont need a belt however.
I squat low bar because I have unusual body proportions that make it much easier for me to squat properly than high bar. I've been having trouble recently; I come out of the hole with good speed, but a few inches into my ascent, my shoulders aren't rising as fast as my hips. I'm not sure if it's because my lower back is weak or if I was in an unstable position. If you have time to check out any of my recent squat vids, maybe you could help me out.
Holy Pause Batman!