Fix The Good Morning Squat - High Bar - Pivot Blocks
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- เผยแพร่เมื่อ 29 พ.ค. 2018
- In this video I perform high bar squats on my pivot block and discuss how the good morning squat can be fixed by paying attention to the knees.
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Knees forward. Chad Wesley Smith and Max Aita preach this.
I remember that "keep your knees forward" que from Max Aita when he made a video with Mark Bell 1-2 years ago and it changed my life.It makes the squat so much smoother.
Cellar Door Best video I think people can watch to learn how to squat properly. Fixed my shitty technique immediately and taught me how crucial it is to fight to maintain knee positioning during a squat.
One of the best squat tutorial
The knee setting cue is great. Learned it from a Max Aita video and it stopped me from shifting my knees back so much that I had to muscle the bar up with my back constantly. Feel like I can grind out a rep much better as well because my quads are doing their job now
David Perkins agreed!
Same here!
Bill Fencegates It was really fucking with my right knee. Pain free ever since watching Aita’s video
Do you have the link for the video? I've tough time keeping my knees forward.
Chaitanya K Just look for Mac Aita and Mark Bell and it should be the first result lad.
Tweaked my upper back with this kind of good morning squat yesterday. Definitely been shoving my knees back thinking I was driving my hips up. Will try this cue at my next session. Thank you!
Good pointers! Typically people will good morning their squats when it starts to get heavy by shooting their hips back but neglecting their knee position to. These pointers are definitely helpful! Thanks!
I was just thinking about this after my workout. On my last set, I felt that I'm leaning forward. Came back from the shower and boom, this video was up. I found just what I was looking for, thank you
gotta say your vids are amazing. im not even a power lifter im a sprinter and I only recently started taking weightroom days seriously because no one ever really did. weve only ever lifted to get heavy lifts in. focusing on form goes a long way in other sports, especially something as biomechanical as sprinting. thanks for the great content
I've watched your other videos and have improved my form a lot since I started but somehow this cue was the finishing touch....it is so obvious but it changed everything!
That knee tip is SOOO helpful. Ever since getting into lifting I've been a super low bar squatter because my ankle mobility is so bad I don't have a choice (when doing bodyweight squats, at thighs parallel to the ground my back is also parallel to the ground 🙃) it feels like every single time I go to 2-6 rep ranges with squats the first part of the rep is actually using my legs and the rest is just muscling my back up to straight, so I probably have a textbook good morning squat and didn't even know it. Thanks for the info! 👍
Max Aita is who i first picked this cue up from, and he sticks to it with incredible consistency
Thank you! I'm so glad to see you dropped the starting strength "squat" and took on the most natural way to squat. The style I learnt from Chad Wesley Smith and Max Aita at Juggernaut Training Systems
Definitely gonna try out this knee forward cue tomorrow!
Adam dont. You will tear your knee up, i tried IT once, now my left knee is busted
So I just started high bar squatting a couple months ago (coming from a lot of low bar), and this video helped immensely trying to figure out what I might be doing wrong. Always feel like I lose a lot of power coming out of the hole and this definitely makes sense
This has been exactly my problem lately. Thanks dude.
My squats have been suffering since I do this. Thank you for this video!! Can't wait to try squats again later.
This cue made my squat so much better! Thanks Allan
There's the new truck!
Markus Junnikkala it needs 6" of lift and 35"s
wild bill yeah to render it useless
SMELLTHEGLOVE dont forget ruining literally every component of the suspension
Gas guzling enviorment killer
Øyvind Eikeland stop worrying about it and get back to spreading your cheeks for your refugees, you Nordic bitch
I needed this real bad. Thankyou mr.thrall.
thanks Alan, will try this. Always good content!
very instructive ! love when you make videos like that!
thanks alan for all.u and austin are good teachers
Great tip. Will try this on my next session! Thanks Alan!
Wish I had found out about that queue earlier , many thanks Alan!
Amazing Cue! Helped me a lot!
good tips and nice squats! always remember train untamed
Damn this just blew my mind. Thank you.
Great tip I just realized I do this all the time and this will help.
New Untamed Truck!
Great tip mate
I notice especially on my heavy sets of fahve some reps go smooth and some grind and it's not just grind from fatigue in late reps, it seems from random pattern to be more technique. I'll watch for this, maybe it's the cause. Thanks for all the great content, been following for a year or two now.
I bet over 250kg,
you sir are a strong Santa.
i knew i was goodmorning my high bar squat but didnt know hw to fix it until this video...thanks alan
Excellent tip...
Thanks for this video. It was very helpful.
Good advice like always👍.
Just what I needed today since I was having this problem earlier.
I was just having this issue today. Googled a solution and this popped up. Perfect timing.
Dat new truck doe!! Nice !
Love the vid ! Helped me out !
Yes! This is great.
You are a master!
Pretty new truck - white is great for sunny climates!
Exactly what I needed
More on this Alan. Best it to a dead horse please. I just did 405 for the first time at a mock meet and that shit was completely goodmorninged mostly because I panicked and let my hips take over because I was used to it from being dogmatic about SS’s hip dragged for the last 6 or 7 years. Kinda wish I didn’t chicken out.
That’s really help my squat, thanks
Thank you Alan!!
Alan great tip. Wondering if you can do technique video on the SSB squat.
Thanks Alan!
amazing, helped me
Yes you can do it Alan 👍👍
Amazing ! Doctor Lame Norton should see this video
Good help thanks
I've started doing this myself. I learned it I think from Chad Wesley Smith. I think he calls it staying under the bar and cues pushing the hips under the bar. Don't let the hips go back and go behind the bar to keep the quads more heavily involved in the movement.
good use of split screen for comparison Thank you...
Dat quad flex at the top
*Daaauym nice truck!*
Damn that's a good looking gym 😍
Yes... make weightlifting great again, Alan.
Nice new truck. White is classy.
david wagner so shiny!
Racist
It's ok
😂
Jordan pussy
The new truck looks nice
Nice.
Thanks for the tip, I tend to move my knees back and have vertical shins when squatting. Especially when lifting heavy. It shifts a lot of the workload to my lower back which allows to me lift heavier but the legs don't get much of a workout. Which defeats the purpose of squats.
Yes on the 250 Kilo question..... But only if you can visualize
the lifts with perfect form a few hundred times before the the training. Good luck.
I believe you can do it!
great advice. i mean i assume great advice. i haven't watched it yet. but there's a lot of good info here.
Nice. On my way to do legs.
Great cue. I
I'm going to say yes on the 250kg total. I'm confident in your ability.
The new truck looks nice. And yes you will get a 250+ total.
Yes
Hi Alan, might I wonder do you lock your knees or hips? when you get up
Nice
Hey alan what do you think of jefferson deadlifts
Alan your dog reminds me of the dog from the old shows Our Gang.
1:37 Funny to see someone deadlift (what looks like)100kg like its nothing, when it was my 1RM a few months ago. By the way, this cue is going to help me a lot. Sometimes when i do squats i get such a big pump in my lower back that it starts to hurt.
Yesss!
Nice video. What's funny is that Chad and Max have been teaching the "keep your knees forward as long as you can at the bottom of the squat" for years.
Now that you're separated from starting strength, you teach it too.
Interesting coincidences are going on these days.
Michael ESchreibeis
SS teaches to keep your knees forward as far as I'm aware and Alan has videos of Ripp teaching that on his channel.
I never saw anyone associated with SS to put much of an emphasis on keeping the knees forward. But then of course I didn't see every single video so you might be right. Alan didn't use the cue, otherwise he wouldn't have made a new video on it, would he? He told people to drive hips up, not back. However, if you look at the squats of well known Starting-Strength people, their knees always shift back a fair amount.
Alan has a video called "The Starting Strength Rebuttal" in which he shows clips of himself and Ripp using the knees forward cue. There is a lot of problems with knee shift though, you're right. I think it's mostly because a lot of SS coaches emphasis fighting to keep the knees out during the ascent rather than both out AND forward.
I knew that vid but watched it again. It also shows a bunch of SS people, all of them shift their knees back when they start their ascend. I'm now confused why no one tries to fix this. I know that they teach to not drive the hips back. However, as the load gets heavy, this tends to happen automatically when you're not focused on keeping the knees forward.
Oh neat, heard this from Woolson too
Oh yeah, and I'm betting on you getting over 250kg, too. I definitely need to get something I can video my lifts with, to check on knee position and other things you teach about.
over 250
Good Stuff Good Form Thanks
yes
Can we have more of your doggo in future videos?
nice
I think it's natural instinct for our back extension to hinge and bail us out when the legs are taxed much.
When this happens time to drop the weight. Alot of weight, and practice form again. This usually happens when we try to mix high weight with higher volume or closer to failure. Most of training is a numbers game. #leavetheego
kas0016 form has to break down when the weight is heavy enough with an individual with insufficient skill. You need to learn to grind the heavy weights, aka, learn how to lift to get strong. Deloading (not lifting heavy) will not let you learn to lift heavy weights. At lighter weights form has a lot more room for mistake. You can wrestle a light squat back into position, but you'll have a harder time doing that with a heavy one. It's a skill. I have made the same mistake costing me valuable time. How do you think people do maxes with beautiful form? Have fun lifting ;)
Ivan Maras Miladinov yes of course. Question: how many people do see bail out safely in a "good morning squat" ?
Hardly any. More times then not the will fold over. All numbers game. More importantly having a good spot who knows your style and help u grind out.
I maxed 405 on a good day and asked a guy to spot me but I forgot to tell him just a single attempt. He pushed me to do 2 more. 2nd rep I needed little help on the lockout. 3rd rep was all me on the descend and he basically helped to whole extension.
This was new territory and theoretically should promote new gains. Otherwise something I would've never tried on my own.
I was happy with 405 for singles.
I think grinders are hard to bail out on and bailing out are hard if your saying good morning. Very insightful btw happy lifting to u too💪
That would just make you spin your wheels.
Stfu u imbecel. Go fly a kite and keep your knees forward
JTS Squat Pillar #4 coming in..
TRAAAAIN ONTIIIIME DEH
Fucking awesome tip :O
I have this problem whereby when coming up my knees close together n I try to put my weight on one feet to come up
Good
Morning
Yes, you can exceed 250k. Thanks for this cue!
Hi Alan
I’m disappointed in myself. My normal 5x5 for bench felt significantly lighter than usual, which was 3 days ago. Today, I tried a new 5 rep max but failed. I’d like to note that I was using a deadlift bar when I did my 5x5 3 days ago cause that was all that was available in the gym at that time. I used an Olympic bar when I tried a new 5 rep. Could my 5x5have felt lighter because I was using a different bar? Or maybe the bar itself was significantly lighter than usual?
What's that song that's playing at 0:45?
Jason Blaha needs to see this video.
Is layne nortone subscribed to Alan's YT channel?
Sagar Dolli lol zing!
Layne makes rip squats look like front squats by comparison
@@robertkyle542 he still doesnt good morning though, he just has a lot of forward lean (due to anatomy)
Can you do driving instructing videos
A lot of unbelievably strong squatters seem to prefer the rock back and posterior chain dominant squat interestingly enough.
why not try the bent press, it is great for overall strength ?
What to do when experiencing knee joint pain after squatting.
Take a deload week or take a break from doing squats? As I am doing 5x5 I want to continue progressive overload but I'm concerned about that joint pain too. I am confused please help
Siddharth Pandey take a break, and when you get back make sure you have someone experienced watching your form to see if you're doing anything wrong
Siddharth Pandey I am a total novice, and after nine weeks I hit two plates on the squat, but had a strained groin and my knee was also starting to hurt.
I've taken two weeks off, and am almost back to 100% and I'll start back to it. I know the mantra of LP is to always lift heavier, but don't be afraid to take breaks. It's a marathon to strength, not a Sprint.
I've been doing high intensity, low impact conditioning to maintain gym discipline and cut a few pounds while I rest, as well. It's been incredible and I am getting super excited to be totally healthy again
Andrew Borem Make sure that you have good enough mobility, and that you keep your heel on the ground. And also make sure that your knees travel in the direction of your toes
Would you say the good morning squat could be caused by weakness in the quads? I’ve noticed I have a similar problem when squatting over 85%.
Josh Amaral ive heard that its actually just evolutionary right to do that. Humans never have had to squat under heavy load so the body isnt used to handle heavy weight like that. However,humans have jumped with heavy loads,and the pre jump position is very similar to the position of the good morning squat when the hips rise.