I found a cue today that helped me in the back squat to achieve a good form. I imagine I’m doing a front squat, and imagine the barbell is on my chest and I try to mimic the movement down and up like doing in the front squat. This helped me a lot to stay upright. I’ve always felt more powerful and balanced and explosive in the front squat, so that’s why I tried it and it worked
wreagfe the only difference between a highbar and a lowbar squat is that the lowbar squat simulates a 5-10cm shorter torso but the principles should be the same
I've just been relearning this myself. Instead of hips back, I think to sit my hips straight down between my feet. Makes a huge difference in how my knees feel. Thanks Greg!
I needed this. Currently rehabbing a strained QL. My squat form isn’t the best due to long femurs and I have noticed my hips shooting back during the start of a squat
And watching again to refresh, I feel my squat technique deteriorate after I got stuck doing squat with a mirror for a while, now and back regular not mirrors is weird is like I can't get my cues right ..
I was doing some warm up sets when I made the mistake of breaking at the hips first and I felt a sudden sharp pain in my lower back as I was going down. Lucky for me I wasn't going heavy and fortunately the pain went away after a couple days. *Guys, save your lower back and break at the knees and hips at the same time!!*
Do you have a video for fixing the "problem", when the hips comes first in the ascending direction (stand up from the bottom position). Could the elbows be a part of it? Talking about >Clean< Thanks and best regards Ben
No video on that yet. Weak legs relative to hips means body will naturally lift hips to get a larger knee angle before the legs actually start moving the full load--you can see the same phenomenon in pulls. Solution is to strengthen the motion in the posture you want, which means enforcing that position, which means potentially limited weights to some extent. If you continue training the wrong posture, you continue strengthening it and make the correction increasingly difficult. Pause squats and DLs on a riser (of course w upright posture) are too good exercises to focus on this, and you can also add in slow eccentrics to some squats--again, though, you MUST be in the desired posture or you're not just wasting time, you're making the problem worse.
This explanation being going on for years. You want to be an Olympic Weightlifter, you squat this style, high bar, more emphasis on thigh muscles that simulates the two classical lifts. You want to be a Powerlifter, you squat, low bar, leading with the butt first. Simple as Simple. As a Bodybuilder or Fitness, depends what area you need to build up in the two squatting style. Alright!
Glad u answered this. I've been low bar squatting since starting off with 'Starting Strength'. My understanding is that it has more carry over to Deadlifts as it involves more posterior chain. I didn't know weightlifters did High Bar squats but i guess it makes sense as u couldn't explode up doing Low Bar.
@@dalehall-bowden1083 I've seen him squatting in many videos and sometimes he drives down abruptly, really really fast to capitalize fron the bounce. I wonder if it's bad or has any effect on his knees
I was confused for years about the breaking at hips first, knees first or simultaneously, I did simultaneously at first then was told to 'sit back' more breaking at the hips which resulted in me tipping forward, chest collapsing no matter how tight I was, the outcome is that it all depends on each individuals leverages and body types, torso/femur lengths, hip structure etc. There is no right or wrong way to squat, it's all about what works for each person the best.
i'm really fit but i can't squat in full depth closing my knee joint as much as possible with a upright posture without my core falling foward, even with a pvc.. what can i do, other than half depth squat, trying to get deeper each move?
You need more ankle and hip mobility, and possibly a more appropriate stance. Stance - th-cam.com/video/w7CjixT_2tY/w-d-xo.html Mobility - www.catalystathletics.com/collection/2/Squat-Mobility/
The amount of debate on this topic is crazy. Two common polar techniques out there really muddy the waters for someone trying to square away their squat. Mark Ripptoe would completely disagree with this and say the torso angle helps keep the hip flexor and poster chain the emphasis. He would also state the hip drive should initiate the squat.
2 things on that: 1, Mark Rippetoe doesn't coach and has never coached weightlifters, so how he teaches the squat is irrelevant, despite his continued insistence that his methods should apply to WL. 2, "hip drive" isn't a thing - the only things that can drive against the ground are the legs.
@@CatalystAthletics By weight lifting do you mean body building? Mark was just an example. Do you disagree that there are a dozen different techniques being taught and every person thinks theirs is the correct method?
Watch again. This is about HOW you sit into the squat and stand, not absolute angles. Being tall doesn't mean you have to sit your hips back when you squat, just like being short doesn't mean you can't make that mistake. All it means is that the actual positions will be different, i.e. longer legs will mean the hips will be farther back through the middle of a squat than they will be in a short-legged person. The point is to mitigate the problem.
Yeah when he said “set proper back arch” I was confused too because that’s the first time I’ve heard someone use that phrase. But he’s just saying to make sure your lower back is tight before you start the squat. Breathe into your belly and tighten your core (pretend someone is about to punch you in the stomach). If you keep this tension in your core then your back will be in a “proper arch” like he mentions in the video
The entire spinal column should be tight/strong/flexed before your upper back touches the bar, creating with your traps a "shelf" on which to place the bar. This can be accomplished by pinching the shoulder blades together just before you touch the bar with them.
"Hip drive" isn't even a thing... the thing driving, even in a low bar BS like he promotes, is the legs. The hips are only moving up because they're attached to the top of extending legs. So yes, it's nonsense. This is not to say that this is the only way all people should squat - but it is the way Olympic weightlifters should squat.
I would like to report straight falsehood in this video. While an experienced lifter, yes gets away with loading at both the hips and knees at the same time. Newer lifters will find new limits at the knees by loading at the hips first. And by developing these limits at the knees, an experienced lifter will find the ability to load the hips first and slowly transfer load from the hips to the knees during the descent of the squat which A reinforced glute stability and B provides confidence and security in the front rack. If you can stay racked in the slightly hinged position you stay racked at the bottom of the squat.
What if you just positioned your hips first than squat straight down? like not leading with the hips, just getting in position(a little back) before squatting.
If you mean setting your lower back into the proper extension, that's not moving the hips back, it's rotating the pelvis, and yes the pelvis-spine relationship should be fixed prior to descending.
I don't think it's an issue of teaching it piece by piece so much as people teaching to intentionally sit back - which is fine for applications outside of weightlifting, but doesn't work well for WL.
Many more watching on Instagram, which has a 1-minute limit and forces quick talking. I don't have the time to make every video twice. However, every single thing I say is written clearly below the video for your benefit.
This is the BEST damn fitness channel. No clickbait, no talking about nothing. Just straight to the POINT.
Finally someone pointed this out...
I found a cue today that helped me in the back squat to achieve a good form. I imagine I’m doing a front squat, and imagine the barbell is on my chest and I try to mimic the movement down and up like doing in the front squat. This helped me a lot to stay upright. I’ve always felt more powerful and balanced and explosive in the front squat, so that’s why I tried it and it worked
No way dude, I'll definitely try that out
Damn. Gotta try that
Same wasn’t able to lift as much as normal but I could feel the muscle working
Reporting this to Rippetoe. Ready your legal team.
Hahaha
Never seen Rippetoe teaching the high bar squat.
It's like me making a how to cook a steak video, and you'll be reporting it to KFC.
Offense by proxy, nice!
I don't know why Rippetoe is so famous... olympic weightlifting shows us how to make it right. Maybe Rippetoe comes from powerlifting ???
wreagfe the only difference between a highbar and a lowbar squat is that the lowbar squat simulates a 5-10cm shorter torso but the principles should be the same
Finally, a concise squat video. Bravo, Greg!!
Thank goodness there's a slow down facility on TH-cam
thank you,
former sit back squater tried your idea of it feels so much smoother
This was exactly what I was looking for straight to the point excellent video definitely gained a subscriber 💯
I tried this cue today and it worked perfectly. (For both front and back squats) Thanks!
Μου έλυσες την απορία που είχα σχετικά με το πως να εκτελέσω ορθά το High bar squat…Να σαι καλά!
I've just been relearning this myself. Instead of hips back, I think to sit my hips straight down between my feet. Makes a huge difference in how my knees feel.
Thanks Greg!
Linden Ellefson me too but remember to feel equal pressure in your foot as you decent between your legs.it will help to activate the quads the most
I needed this. Currently rehabbing a strained QL. My squat form isn’t the best due to long femurs and I have noticed my hips shooting back during the start of a squat
I love your Olympic squat videos thank you for this!!!!
You just made it so simple, thank you.
never had this problem but u know real gs gotta like to support the gang
Thanks 👍
Great Vid.
Thanks! I was struggling with relearning my squat but this is the way to go, I see now!
And watching again to refresh, I feel my squat technique deteriorate after I got stuck doing squat with a mirror for a while, now and back regular not mirrors is weird is like I can't get my cues right ..
I was doing some warm up sets when I made the mistake of breaking at the hips first and I felt a sudden sharp pain in my lower back as I was going down. Lucky for me I wasn't going heavy and fortunately the pain went away after a couple days. *Guys, save your lower back and break at the knees and hips at the same time!!*
thanks
Do you have a video for fixing the "problem", when the hips comes first in the ascending direction (stand up from the bottom position). Could the elbows be a part of it? Talking about >Clean<
Thanks and best regards
Ben
No video on that yet. Weak legs relative to hips means body will naturally lift hips to get a larger knee angle before the legs actually start moving the full load--you can see the same phenomenon in pulls. Solution is to strengthen the motion in the posture you want, which means enforcing that position, which means potentially limited weights to some extent. If you continue training the wrong posture, you continue strengthening it and make the correction increasingly difficult. Pause squats and DLs on a riser (of course w upright posture) are too good exercises to focus on this, and you can also add in slow eccentrics to some squats--again, though, you MUST be in the desired posture or you're not just wasting time, you're making the problem worse.
This explanation being going on for years. You want to be an Olympic Weightlifter, you squat this style, high bar, more emphasis on thigh muscles that simulates the two classical lifts. You want to be a Powerlifter, you squat, low bar, leading with the butt first. Simple as Simple. As a Bodybuilder or Fitness, depends what area you need to build up in the two squatting style. Alright!
Glad u answered this. I've been low bar squatting since starting off with 'Starting Strength'. My understanding is that it has more carry over to Deadlifts as it involves more posterior chain. I didn't know weightlifters did High Bar squats but i guess it makes sense as u couldn't explode up doing Low Bar.
Good guys. Thanx
Good stuff Greg, keep it up!
very good
I agree
I love your channel. It’s short,informative and to the point!
YES!!!
A man called Clarence might have a thing or two to say about this
could you perhaps go a bit more detail into setting up the arch?
have you met clarence?
No, just spoken very briefly on instagram.
Clarence has a unique squat based on his history of knee injury
@@dalehall-bowden1083 I've seen him squatting in many videos and sometimes he drives down abruptly, really really fast to capitalize fron the bounce. I wonder if it's bad or has any effect on his knees
@@javiersanz29 He killed his knees by training to hard, not with squatting
@@dalehall-bowden1083 did he ever talk ABOUT his squatting technique and why does it like That?
Da hips dont lie
what about fahves
I was confused for years about the breaking at hips first, knees first or simultaneously, I did simultaneously at first then was told to 'sit back' more breaking at the hips which resulted in me tipping forward, chest collapsing no matter how tight I was, the outcome is that it all depends on each individuals leverages and body types, torso/femur lengths, hip structure etc. There is no right or wrong way to squat, it's all about what works for each person the best.
i'm really fit but i can't squat in full depth closing my knee joint as much as possible with a upright posture without my core falling foward, even with a pvc.. what can i do, other than half depth squat, trying to get deeper each move?
You need more ankle and hip mobility, and possibly a more appropriate stance.
Stance - th-cam.com/video/w7CjixT_2tY/w-d-xo.html
Mobility - www.catalystathletics.com/collection/2/Squat-Mobility/
@@CatalystAthletics thank you so much for sharing that knowledge, coach
The amount of debate on this topic is crazy. Two common polar techniques out there really muddy the waters for someone trying to square away their squat. Mark Ripptoe would completely disagree with this and say the torso angle helps keep the hip flexor and poster chain the emphasis. He would also state the hip drive should initiate the squat.
2 things on that: 1, Mark Rippetoe doesn't coach and has never coached weightlifters, so how he teaches the squat is irrelevant, despite his continued insistence that his methods should apply to WL. 2, "hip drive" isn't a thing - the only things that can drive against the ground are the legs.
@@CatalystAthletics By weight lifting do you mean body building? Mark was just an example. Do you disagree that there are a dozen different techniques being taught and every person thinks theirs is the correct method?
I just noticed this was olympic lifts. That answers the weight lifting question I had. I was replying via the notification.
Everything I have read says to start your squat with pushing your hips back...so what is the correct way.
Obviously if you're asking the guy who made this video, I'm going to tell you this is the right way...
How can this be achieved for lifters like myself with long femurs/tib/fib? I'm 6'2 almost 6'3 and cannot maintain upright posture
Watch again. This is about HOW you sit into the squat and stand, not absolute angles. Being tall doesn't mean you have to sit your hips back when you squat, just like being short doesn't mean you can't make that mistake. All it means is that the actual positions will be different, i.e. longer legs will mean the hips will be farther back through the middle of a squat than they will be in a short-legged person. The point is to mitigate the problem.
explain how to set arch
swet syed Flex your lower back?
Yeah when he said “set proper back arch” I was confused too because that’s the first time I’ve heard someone use that phrase.
But he’s just saying to make sure your lower back is tight before you start the squat. Breathe into your belly and tighten your core (pretend someone is about to punch you in the stomach). If you keep this tension in your core then your back will be in a “proper arch” like he mentions in the video
The entire spinal column should be tight/strong/flexed before your upper back touches the bar, creating with your traps a "shelf" on which to place the bar. This can be accomplished by pinching the shoulder blades together just before you touch the bar with them.
See these -
th-cam.com/video/fAnno4lXVZA/w-d-xo.html
www.catalystathletics.com/article/2039/Dialing-in-Your-Squat-Stance-Position-Movement/
So Rippetoes cue for hip drive is BS?
"Hip drive" isn't even a thing... the thing driving, even in a low bar BS like he promotes, is the legs. The hips are only moving up because they're attached to the top of extending legs. So yes, it's nonsense.
This is not to say that this is the only way all people should squat - but it is the way Olympic weightlifters should squat.
@@CatalystAthletics Wow. Didnt think youd reply. Thanks.
it depends on genetics and what you want to replace when you get old ,hips or knees
I would like to report straight falsehood in this video. While an experienced lifter, yes gets away with loading at both the hips and knees at the same time. Newer lifters will find new limits at the knees by loading at the hips first. And by developing these limits at the knees, an experienced lifter will find the ability to load the hips first and slowly transfer load from the hips to the knees during the descent of the squat which A reinforced glute stability and B provides confidence and security in the front rack. If you can stay racked in the slightly hinged position you stay racked at the bottom of the squat.
What if you just positioned your hips first than squat straight down? like not leading with the hips, just getting in position(a little back) before squatting.
If you mean setting your lower back into the proper extension, that's not moving the hips back, it's rotating the pelvis, and yes the pelvis-spine relationship should be fixed prior to descending.
amazing video! who is she 0:42 , 1:04 girl
Catalyst Athletics lifter, Lily Salisbury
Kamil Ogórek thank you!
Don't give Chinese examples. They have short legs easier to maintain upright posture.
I'd suggest watching and listening again more carefully since you missed:
A. The blonde European;
B. The entire point of the video.
So pretty much let the hips bend with the knees. Instead of teaching it piece by piece
I don't think it's an issue of teaching it piece by piece so much as people teaching to intentionally sit back - which is fine for applications outside of weightlifting, but doesn't work well for WL.
Yeah just be a short femured Chinese phenom and you’re good to go
No, just understand what's being said here.
RIPPETOE TEACHES TO LEAD WITH THE HIPS IT'S WRONG
hey! there are a handful of people looking your videos non native english speakers. why don't you speak a little bit quicker. could be funny. for you!
Many more watching on Instagram, which has a 1-minute limit and forces quick talking. I don't have the time to make every video twice. However, every single thing I say is written clearly below the video for your benefit.
No thanks. I’d rather stick to my quads and glutes and stay off my knees.