The issue here is the over-emphasis on the hip drive to the point that she is raising her hips up a split second before the rest of the movement. You can see that her movement is in two parts. As she raises her hips, her torso remains tilted forward, and as a result, the second after she raises her hips, she needs to rely on lower back extension to straighten up her torso into an upright position (like a Good Morning). What this will lead to is excessive strain on the lower back. Sure your lower back gets stronger, but soon enough, you're going to slow down in progression as you're limited by your lower back. Your lower back is going to be aching. Hip drive is essential in squatting, but it should be done at the same time as back extension. So yes, push your hips up, but do it at the same time as keeping your back upright and straightening out. You shouldnt be able to see the two parts of the squat like in this video. It should all be one fluid movement. Your quads become more involved, you still actively exert that hip drive, you can lift heavier, and you get less back strain.
I think what you describe will happen anyways on heavy squat. But total beginners usually don't have any clue what hip drive means. So its useful to teach them with emphasis on hip drive, so they can apply it correctly when weight gets heavier.
@@wreagfe Agree. If she applied the unloaded form to a barbell with any weight she would be stapled. Her back was pretty much horizontal to the floor in the unloaded set where she was emphasizing "hip drive". No way that position supports any weight.
I've a question about the execution of the hip drive. On some squats it looks like the hips move faster than bar. In other words, it looks like her hips get closer to this ceiling, but the bar doesn't, which makes me think the hip drive -at that moment- didn't generate bar movement - lost power. Is that how to hip drive should look -with hips moving towards the ceiling first, and then the bar moving after - or should it all move all together?
That's what it looks like when the load is light. For demonstration and instruction purposes it's better to use light weights. The movement will look a little different it heavy loads but what you're doing here is trying to learn the concept of hip drive, so exagerating it is fine
I looked into this organization and learned there is one in my area. It's very appealing on the one hand but way too expensive for me quite frankly. Their hourly rates are like what my doctors and lawyers charge but I can't survive without them.
It's not cheap, but the way I look at it is like this: once you experience SS coaching, you realize that no other franchise actually provides coaching. These personal trainers with their kinesiology degrees aren't worth a damn. And crossfit coaches? What a joke. Yeah, let's AMRAP snatches for a PR. Labrum destroyed, how funny! You get what you pay for. I am a fan, and I recommend the program. Had I gotten coaching early on, it would have saved me some minor injuries because my squat form was lacking. And progress would have been faster. Took me a year to get what would have been 4 months of progress.
Hi Jack, lucky you on your location. There's so much free information (videos, podcast, website) on SS that you can easily start by yourself. I'm quite remote in Europe from any SS gym, but did a form check with Ross to clean up some bad habits.
@@shakthivarman5484one week is not enough to have good form forever, as well as good programming. What usually happens is you don't notice the mistakes you are doing, weight goes up, form gets worse, you start changing things on your own and you stop doing the actual program
What if you can't do 1. I either fold completely over forward or fall over backwards if I try to stay upright. It's basically impossible for me to sit in the bottom position like she does at the beginning of the video.
Put a box behind you and try to sit on it while maintaining a horizontal back angle and hip drive from there. Make sure it's low enough that you squat to depth. Or put a plate in your hands to counterbalance your bodyweight, until you figure out how to stay in balance at the bottom
gabby shifted forward as she was doing the hip drive..you can notice that the space between her hear and the squat rack shortened....is that ok?? or do we need to keep it strict??
Are u sure the bar is sitting in its correct position on the back? The hands only wedge the bar in place, they are not meant to carry the weight of the bar against the upper back.
التصوير وزوايه التصوير والاضاءه غير جيده واقل من مستوي القناه واقل بكثير من الفيديوهات التعليمية القديمه فالتصوير كان من الامام والخلف والجنب عكس هذا الفيديو حيث التصوير من الخلف
On Octoverse in Spiderman his limbs decompress but the one cervical near him it does less than it should. The beauty is all equally separate and in unison reemerge on an ascent.
Your toddler is balancing their cephalocaudal anthropmetry. A toddler's body proportions are way different to an adult and I'd bet that is you look at them when they do it that they've balanced the mass of their upper body over their midfoot.
As far as my amateur perception goes she isn't braced at all there (breathe in, activate belly and low back), but sitting in a relaxed position. Bracing would fix her form right there immediately.
It? Also, if you see anything weird with that correction, you're the creep Just because you immediately have bad thoughts about something, it doesn't make other people bad intentioned
You are not going to keep good balance looking up . Also, leaning over and reaching back with the hips is a human movement pattern. With that said, you are not going to look up , and lean over . It won’t work, and our body wants to lean over. it does this without us even thinking about it because it’s natural for it to do so . When we sit down in a chair or swing our feet out of bed and stand up, we do NOT look up . We look down . Our body looks in the direction of down So it can stay in balance . It does this without us even thinking about it . This looking up BS is nonsense .
@@jasonclark4791 Nonsense . I've been squatting for over 50 years . And I never said look "up" , you should look Straight Ahead. There's a form of a " righting reflex " in the inner ear and and something called object fixation which encourages us to go where we look. 99% of all the great squatters from Anderson , Todd, Pacifico ,Reinholdt on up looked straight ahead.
@@samuelclemons508 If you're looking straight ahead you're probably doing high bar. Watching straight with a 45 degree back angle means looking down. You understand that right? It's simple geometry.
Don't even use the bar if you're truly beginning. Do calisthenic squats (aka "sissy" squats..... I didn't make up the term) and jump squats. When those get easy, maybe after a couple months, then throw a bar on your back and progress from there.
What’s with the negative comments? I thought it was pretty good for a first-timer. Perfect? Well not in every fine point of execution, but every important training point for a beginner was well covered. If someone is looking for a Jessica Buettner training video this is probably not the place.
@@brianmcg321 I love to hear Rip's information on strength training. In that tiny slice of human experience, he is among the very best in the world. However, when he strays outside his area of expertise he shows himself to be pretty much an ignorant conspiracy theorist. Rip is second to none in the discipline of strength training, but, outside strength training, rather than educating himself, and, thus being better able to serve his followers, he seems to insulate himself from the real world by hand-picking podcast guests, comrades, friends, and hangers-on who support his deep prejudices, biases, and hatreds. I think Mr. Rippetoe harbors only contempt and disdain for anyone who is not exactly like him in thought, word and deed.
How about people with shorter legs and longer torso? The back is therefore more vertical and also the hip movement is not the same as one who have more "optimal" femur/torso ratio.
Everything makes sense to me except for the back bending over to such a low angle. This seems like it would cause a lot of strain on the back, especially during the drive-up back to the starting position. Since the hips drive up first and then the back drives up, there's gonna be a lot of weight that the back has to support. None of the other squat techniques I've seen do it this way, and it doesn't make sense to me.
@@jwright9 I'm reading it right now. There are a lot of things that make sense in the squat chapter, including the center of mass, hip impingement mitigation, engaging the posterior chain and feet pointed out discussions. Those things match my previous experience as a long-time strength and endurance athlete. But the author doesn't give any evidence that bending the back over at a much steeper angle than most coaches teach is safer. He just asserts it's true and says it doesn't cause shear forces. And I don't have any experience or evidence or advice from many coaches I've worked with to support that. I would love to see a biomechanics clinical study on this. Any biomechanics scientists listening?
@@northkyt he does explain all of that.. Also, getting caught up on one individuals back angle is silly. The person in question has long femurs and a short back segment. This will always lead to a more bent over position. Different individuals anthropometry will dictate your position. A person with a long back segment and short femurs will be much more upright even with a properly performed low bar squat. It’s just anthropometry. This is all discussed endlessly on the Starting Strength forums. Leaning over allows you to access your hips, which are much stronger than your knees ever could be. Just watch any 1000+ squat. Everyone’s leaning over. You have to.
Probably because most obese people can’t do an unweighted squat below parallel, let alone a barbell back squat. SS has a program to get obese people to the point where they can start barbell squatting, but until then it doesn’t make sense to try and demonstrate with them.
There's always this comment somewhere, even when you can clearly see the coach is touching the minimal necessary. In what kind of world do you live that you think this? Wtf are you watching this video at all, if you could have gotten the information by "just words"?
I’m 6’5 240. I finally get my wrist in the neutral position but the bar rolls to my next everytime I go down. My arm grip is similar to OHP. I feel the bony portion on my scapula and sometimes I even pull the bar back further. It still moves
If you watching this video to help you well don't The reason why the bar keeps moving up and down your back It's because you haven't got the correct starting position Make a video of you from back practising bringing your shoulder blades together, You will find that there is a top of the trapezius muscle is a natural resting position for bar Then what you do is keep your chest high and shoulders back and it will definitely keep your bar in right place
Stop the video at 1.19 Oh my god, squat is not a hip movement The movement starts when you push pressure through to your heels and then when you get to a certain point bend your knees He's got the ladies so far forward the bar will naturally bring her going forward meaning that she would have to bring her whole body backwards Then he got her head down , chest is flat, shoulders for too far forward not pushed back Criticise this video anymore because it's just absolutely terrible
At 6'2 I put my middle finger on the outer ring on the bar or slightly narrower and everything feels tight. Just have to watch when racking the bar so that you don't mash your fingers
1st of all teaching ppl lowbar on the 1st day is horrible... most ppl will not even be able to get into the position due to lack of shoulder mobility. 2nd of all the ques are off, chest was kinda low, u could see how that would be a problem if there was tons of weight on the bar. Also sometimes it almost feels like we are doing a good morning at the bottom instead of actual squat when standing up and again, probably due to the lack of understanding of chest up. Again, with just the bar, it wont seem like a problem, but i would love to see a PR attempt on this technique and it would be obvious.
Chest was low when? She did three sets. Be precise, bc I'd agree with the airsquat set (in which the low chest is not a big deal), but certainly not when she had the bar on her back.
Total lies. If you perform this squat without over eating you will look the best you’ve ever looked, legs exploding. It particularly makes women’s butts and thighs amazingly plumped and toned
It's only the technique that allows to lift the most weight, using the most muscle mass, moving in a mechanically efficient range of motion and making you stronger. If you have an argument against it, then expose it
Best teaching I've ever had thanks
The issue here is the over-emphasis on the hip drive to the point that she is raising her hips up a split second before the rest of the movement. You can see that her movement is in two parts. As she raises her hips, her torso remains tilted forward, and as a result, the second after she raises her hips, she needs to rely on lower back extension to straighten up her torso into an upright position (like a Good Morning).
What this will lead to is excessive strain on the lower back. Sure your lower back gets stronger, but soon enough, you're going to slow down in progression as you're limited by your lower back. Your lower back is going to be aching.
Hip drive is essential in squatting, but it should be done at the same time as back extension.
So yes, push your hips up, but do it at the same time as keeping your back upright and straightening out.
You shouldnt be able to see the two parts of the squat like in this video. It should all be one fluid movement.
Your quads become more involved, you still actively exert that hip drive, you can lift heavier, and you get less back strain.
I think what you describe will happen anyways on heavy squat. But total beginners usually don't have any clue what hip drive means. So its useful to teach them with emphasis on hip drive, so they can apply it correctly when weight gets heavier.
Did you notice she did not overemphasize the hip drive under load vs without the bar? In the final set I don't even see what you describe at all.
@@wreagfe Agree. If she applied the unloaded form to a barbell with any weight she would be stapled. Her back was pretty much horizontal to the floor in the unloaded set where she was emphasizing "hip drive". No way that position supports any weight.
Good journey to this lady
I've a question about the execution of the hip drive. On some squats it looks like the hips move faster than bar. In other words, it looks like her hips get closer to this ceiling, but the bar doesn't, which makes me think the hip drive -at that moment- didn't generate bar movement - lost power. Is that how to hip drive should look -with hips moving towards the ceiling first, and then the bar moving after - or should it all move all together?
That's what it looks like when the load is light. For demonstration and instruction purposes it's better to use light weights. The movement will look a little different it heavy loads but what you're doing here is trying to learn the concept of hip drive, so exagerating it is fine
I looked into this organization and learned there is one in my area. It's very appealing on the one hand but way too expensive for me quite frankly. Their hourly rates are like what my doctors and lawyers charge but I can't survive without them.
It's not cheap, but the way I look at it is like this: once you experience SS coaching, you realize that no other franchise actually provides coaching. These personal trainers with their kinesiology degrees aren't worth a damn. And crossfit coaches? What a joke. Yeah, let's AMRAP snatches for a PR. Labrum destroyed, how funny! You get what you pay for. I am a fan, and I recommend the program. Had I gotten coaching early on, it would have saved me some minor injuries because my squat form was lacking. And progress would have been faster. Took me a year to get what would have been 4 months of progress.
I just did a one week class to learn the lifts and went back to my regular gym.
Hi Jack, lucky you on your location. There's so much free information (videos, podcast, website) on SS that you can easily start by yourself. I'm quite remote in Europe from any SS gym, but did a form check with Ross to clean up some bad habits.
Jack, how much do they charge?
@@shakthivarman5484one week is not enough to have good form forever, as well as good programming. What usually happens is you don't notice the mistakes you are doing, weight goes up, form gets worse, you start changing things on your own and you stop doing the actual program
Good vid man, very succinct on the SS squat method.
Excellent!
Thanks
Her first two fingers are floating above the bar. Won't this eventually create elbow tendinitis?
Tendonosis
What if you can't do 1. I either fold completely over forward or fall over backwards if I try to stay upright. It's basically impossible for me to sit in the bottom position like she does at the beginning of the video.
Put a box behind you and try to sit on it while maintaining a horizontal back angle and hip drive from there. Make sure it's low enough that you squat to depth. Or put a plate in your hands to counterbalance your bodyweight, until you figure out how to stay in balance at the bottom
Gabby is a SMOKE SHOW🔥🔥🔥🔥🔥🥰🥰🥰🥰🥰😳😳😳😳😳
I think I have to much belly. I can’t keep a straight back.
Are your legs far enough apart?
Belly isn’t the issue. Widen your stance if you need to and make sure your knees are going out
Just exactly like that.
gabby shifted forward as she was doing the hip drive..you can notice that the space between her hear and the squat rack shortened....is that ok?? or do we need to keep it strict??
I’d love to low bar squat but my shoulders say otherwise.
what happen?
My hands go numb in that position.
Are u sure the bar is sitting in its correct position on the back?
The hands only wedge the bar in place, they are not meant to carry the weight of the bar against the upper back.
Its possible if its possible in the first place.
My hands went numb and my wrists hurt for my first 20 or so squat sessions (3 per week)
HEYYUPPP DRAHHVE
التصوير وزوايه التصوير والاضاءه غير جيده واقل من مستوي القناه
واقل بكثير من الفيديوهات التعليمية القديمه فالتصوير كان من الامام والخلف والجنب
عكس هذا الفيديو حيث التصوير من الخلف
On Octoverse in Spiderman his limbs decompress but the one cervical near him it does less than it should. The beauty is all equally separate and in unison reemerge on an ascent.
My toddler squats in a high bar squat stance. Y'all do low bar squat. Doesn't that mean it is the "natural" squat stance?
maybe if you have a huge head as a counterweight and basically unlimited mobility, sure.
No
Get your toddler on the programme!
Your toddler is balancing their cephalocaudal anthropmetry. A toddler's body proportions are way different to an adult and I'd bet that is you look at them when they do it that they've balanced the mass of their upper body over their midfoot.
Do you consult your toddler for advice on anything else?
2:14 it must have better ways to correct head posture...
Right graved her like she’s a rag doll, fricken creeep
As far as my amateur perception goes she isn't braced at all there (breathe in, activate belly and low back), but sitting in a relaxed position. Bracing would fix her form right there immediately.
It?
Also, if you see anything weird with that correction, you're the creep
Just because you immediately have bad thoughts about something, it doesn't make other people bad intentioned
If ur staring at the floor .......ur NOT SQUATTING CORRECTLY !!!!!
You are not going to keep good balance looking up . Also, leaning over and reaching back with the hips is a human movement pattern. With that said, you are not going to look up , and lean over . It won’t work, and our body wants to lean over. it does this without us even thinking about it because it’s natural for it to do so . When we sit down in a chair or swing our feet out of bed and stand up, we do NOT look up . We look down . Our body looks in the direction of down So it can stay in balance . It does this without us even thinking about it . This looking up BS is nonsense .
@@jasonclark4791 Nonsense . I've been squatting for over 50 years . And I never said look "up" , you should look Straight Ahead. There's a form of a " righting reflex " in the inner ear and and something called object fixation which encourages us to go where we look. 99% of all the great squatters from Anderson , Todd, Pacifico ,Reinholdt on up looked straight ahead.
@@samuelclemons508 If you're looking straight ahead you're probably doing high bar. Watching straight with a 45 degree back angle means looking down. You understand that right? It's simple geometry.
@@wreagfe Please
Don't even use the bar if you're truly beginning. Do calisthenic squats (aka "sissy" squats..... I didn't make up the term) and jump squats. When those get easy, maybe after a couple months, then throw a bar on your back and progress from there.
There's no reason to wait months to put a barbell on your back
its actually other way arround, jump squats are for developing power and you develop strenght before power
That sounds like incredibly backwards advice. An empty bar is going to be 15-20 kg, not a big deal.
Sissy squat is something different
If you can't squat an empty barbell, you probably shouldn't jump.
What’s with the negative comments? I thought it was pretty good for a first-timer. Perfect? Well not in every fine point of execution, but every important training point for a beginner was well covered. If someone is looking for a Jessica Buettner training video this is probably not the place.
Rip attracts lots of haters. I think a lot of them just try to get read by Rip on his podcast.
@@brianmcg321 I love to hear Rip's information on strength training. In that tiny slice of human experience, he is among the very best in the world. However, when he strays outside his area of expertise he shows himself to be pretty much an ignorant conspiracy theorist. Rip is second to none in the discipline of strength training, but, outside strength training, rather than educating himself, and, thus being better able to serve his followers, he seems to insulate himself from the real world by hand-picking podcast guests, comrades, friends, and hangers-on who support his deep prejudices, biases, and hatreds. I think Mr. Rippetoe harbors only contempt and disdain for anyone who is not exactly like him in thought, word and deed.
How about people with shorter legs and longer torso? The back is therefore more vertical and also the hip movement is not the same as one who have more "optimal" femur/torso ratio.
The mechanics don't change just because it look different. Bar will travel over midfoot, hips are gonna drive the movement
Good stuff!
Everything makes sense to me except for the back bending over to such a low angle. This seems like it would cause a lot of strain on the back, especially during the drive-up back to the starting position. Since the hips drive up first and then the back drives up, there's gonna be a lot of weight that the back has to support. None of the other squat techniques I've seen do it this way, and it doesn't make sense to me.
Read the blue book
@@jwright9 I'm reading it right now. There are a lot of things that make sense in the squat chapter, including the center of mass, hip impingement mitigation, engaging the posterior chain and feet pointed out discussions. Those things match my previous experience as a long-time strength and endurance athlete. But the author doesn't give any evidence that bending the back over at a much steeper angle than most coaches teach is safer. He just asserts it's true and says it doesn't cause shear forces. And I don't have any experience or evidence or advice from many coaches I've worked with to support that. I would love to see a biomechanics clinical study on this. Any biomechanics scientists listening?
@@northkyt he does explain all of that.. Also, getting caught up on one individuals back angle is silly. The person in question has long femurs and a short back segment. This will always lead to a more bent over position. Different individuals anthropometry will dictate your position. A person with a long back segment and short femurs will be much more upright even with a properly performed low bar squat. It’s just anthropometry. This is all discussed endlessly on the Starting Strength forums. Leaning over allows you to access your hips, which are much stronger than your knees ever could be. Just watch any 1000+ squat. Everyone’s leaning over. You have to.
why does SS always show tiny women to demonstrate squats, never a 250 lb overweight male.
Probably because most obese people can’t do an unweighted squat below parallel, let alone a barbell back squat. SS has a program to get obese people to the point where they can start barbell squatting, but until then it doesn’t make sense to try and demonstrate with them.
It makes it harder to show body positioning
Too busy drinkin a gallon of milk
How is 250lb overweight?
I'm kind of surprised in today's world how much he touched her. Is this his GF or something? He could have just used words...
Simp.
It’s a tactical cue . Rather than a verbal cue
There's always this comment somewhere, even when you can clearly see the coach is touching the minimal necessary. In what kind of world do you live that you think this? Wtf are you watching this video at all, if you could have gotten the information by "just words"?
In today's world? Or in your world?
@@Francesco-cj3oisadly in todays world she could sue him 😂
I’m 6’5 240. I finally get my wrist in the neutral position but the bar rolls to my next everytime I go down. My arm grip is similar to OHP.
I feel the bony portion on my scapula and sometimes I even pull the bar back further. It still moves
If you watching this video to help you well don't
The reason why the bar keeps moving up and down your back
It's because you haven't got the correct starting position
Make a video of you from back practising bringing your shoulder blades together,
You will find that there is a top of the trapezius muscle is a natural resting position for bar
Then what you do is keep your chest high and shoulders back and it will definitely keep your bar in right place
Stop the video at 1.19
Oh my god, squat is not a hip movement
The movement starts when you push pressure through to your heels and then when you get to a certain point bend your knees
He's got the ladies so far forward the bar will naturally bring her going forward
meaning that she would have to bring her whole body backwards
Then he got her head down , chest is flat, shoulders for too far forward not pushed back
Criticise this video anymore because it's just absolutely terrible
@@knightvegcriticize the video all you want but if you actually DO it, it works... and it works well
@@knightveg 😂
At 6'2 I put my middle finger on the outer ring on the bar or slightly narrower and everything feels tight. Just have to watch when racking the bar so that you don't mash your fingers
1st of all teaching ppl lowbar on the 1st day is horrible... most ppl will not even be able to get into the position due to lack of shoulder mobility. 2nd of all the ques are off, chest was kinda low, u could see how that would be a problem if there was tons of weight on the bar. Also sometimes it almost feels like we are doing a good morning at the bottom instead of actual squat when standing up and again, probably due to the lack of understanding of chest up. Again, with just the bar, it wont seem like a problem, but i would love to see a PR attempt on this technique and it would be obvious.
Your talking alot of bs here 😂😂
Chest was low when? She did three sets. Be precise, bc I'd agree with the airsquat set (in which the low chest is not a big deal), but certainly not when she had the bar on her back.
If you want to have the smallest legs and the biggest mid section, this squat is for you.
Can you explain more, please?
What if you want the thickest ass
Nonsense I have huge legs from squatting
@@bh5817 and a bigger butt.
Total lies. If you perform this squat without over eating you will look the best you’ve ever looked, legs exploding. It particularly makes women’s butts and thighs amazingly plumped and toned
Its so uncomfortable to hold the bar like that. That squat position mimics the leg press but with more risks. Might as well do the leg press instead
Need to treat the squat as more of a hips exercise, which rip talks about all the time.
Easier is always better
Leg press only works the legs. Squats work the legs, hips, and core.
It's not meant to be the most comfortable... just like everyday life
I agree, keep doing the leg press, it's easier.
Literally the worst squat technique ever. Only at SS incredible
It's only the technique that allows to lift the most weight, using the most muscle mass, moving in a mechanically efficient range of motion and making you stronger. If you have an argument against it, then expose it