Learning to Squat | The Starting Strength Method
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- เผยแพร่เมื่อ 9 ต.ค. 2018
- How to squat as taught by Mark Rippetoe in Starting Strength: Basic Barbell Training. In this instructional video, you'll learn the correct positions and movement for the low bar squat.
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Where has this video been hiding while I've been failing at squats the last 4 years???
This is the type of tutorial the youtube fitness community DESSSSSPERATELY needs. No bs. No ego, self advertising, self promoting or over-complicated explaining for no reason. This is what I've been looking for. The holy grail of workout videos. I've only heard rumors... but I never thought I would find it...
Same
You simply suck big time at searching the Internet. Admit the truth you kkkunnnt !
Starting Strength is a foundational book. Everyone must read it before training.
@@luism8130 nope
Dont think "No Ego" is something you could ever really accuse Mark Rippentoe of
His move advice is quite opionated and simple, but often wrong. He is revered as a guru but isnt.
He got his money and fame from writing the book Starting Strength because it was simple and worked.
Ive been doing squats wrong this WHOLE time and started to develop back and knee pains. I studied this video and now the pain is starting to subside! Thanks so much!
Im asked " why you lean foward? It is low bar. Low bar is not common in my country
Listening to uncle Rip's voice after a heavy squat trainning is better than any supplement.
u r gay
'uncle'?!
Extremely gay comment.
Squat
1. Heels about shoulder width apart and toes pointed out about 30 degrees (NOT facing forward)
2. Squat down all the way to a position in which the apex (highest point) of the hip crease drops just below the top of the patella (kneecap)
3. Put your elbows against your knees with your palms together and shove your knees out
4. Notice: your feet are flat on the floor, your knees are shoved out to where they are in a parallel line with your feet and just a little in front of your toes
5. Notice: Your back should be as flat as you can get it (inclined at about a 45 degree angle, NOT at all vertical!)
6. Notice: your eyes are on the floor a few feet in front of you
7. Come up out of the bottom by driving your butt straight up in the air, NOT forward, NOT back (this movement keeps your weight solid over the whole foot NOT letting it shift over the toes)
Now with bar
1. Thumbs on top of bar to keep forearm parallel with the wrist
2. Elbows lifted up (but NOT lifted high) in order to trap bar in between back and hands
3. Place your hands and thumbs on the bar and dip your head under the bar and come up into position with the bar on your back just below the spine of the scapula (the bone you feel at the top of the shoulder blades)
4. Then secure it in place by lifting your elbows and chest at the same time (it should feel as if the bar is resting on a shelf under the traps and on top of the posterior deltoids (rounded common shoulder muscle)
5. Torso and shoulders tight, chest and elbows up, head position down, and both feet under the bar
6. Knees need to be out, aspracticed with elbows before, but now place them there by your brain
7. Hold breath for movement
8. Feet firm and balanced
9. Hips perform the squat not legs
10. Full depth (parallel) accept nothing less
Thanks man for transcribing
You are the greatest 🐐
These videos are the most well explained on TH-cam. No gimmicks, no nonsense, not pretence, just solid information. Thank you!
Thank you, Mark and the team. I’ve been wishing for a video from yourselves to accompany the book description.
this is the best squat tutorial video i have ever seen and super helpful.
Straight to the point, no bullshitting, crystal clear explanation. Perfect video.
THE BEST most straightforward workout tutorial I’ve seen. Make more like it please!
narrator voice is also great.
Maybe the shortest squat tutorial out there and maybe the best also
Totally disagree there. The cues "hip drive" and "chain pulled from hips" are very poor universal cues. Please watch squat university and Juggernaut squat pillars tutorials. They are far more robust tutorials, let me know if you notice a difference between those and this starting strength video. I wish that I hadn't first learned how to squat from starting strength.
@@Mrtunneling, bro, this guy knows what he is doing, you need to study a more before saying what is good and bad and also, very important, understand that all universal tips are not bad, the details differ from body 2 body
The cues in this are stellar!
Hell naw, awful tutorial and what makes it worst? You guys claiming it's correct. Want to see real squats? Look at Olympic weightlifters specifically the Chinese national team
yerlee4 two different criteria. You’re looking at squats from weightlifting (which isn’t even a tested lift), and squats for powerlifting (these). There are also more squat variations than “omg high bar atg squats.” HBBS tends to hit the fronts of your legs. Low bar (shown here) engages the posterior chain more. Both are good variations to employ, but saying either is incorrect because you watched some Chinese weightlifters killing it on squats (which I agree is incredibly impressive) then it displays your lack of knowledge in regards to strength training. Again, it’s powerlifting vs. weightlifting. Learn the difference in how they are scored.
Precious info, thank you for the education
The best squat video ive ever seen. Precise and to the point
Thanks a lot. I've always been afraid to do squats. Now I've learned proper form and love them!
Thank you so much for this amazing vid.. clear concise and easy to understand... Now that I've started training I've realised that these simple looking movements have a lot of nuances and complexities to them... Sometimes its so confusing trying to find helpful information that you can put into practice... Thank you so much the narrator is cool as cucumber slice .. love from East London
This style of video is incredibly useful and I am glad your team worked on it.
Thank you! First video I've found that addressed my problem of getting forward on my toes and heel lift. My problem was the knees weren't far enough apart and toes pointed out. Success! No more deep squat problems - yay!
Bless you Ripp!! Mark you are the man. Stay healthy
This video is a game changer for me. Thank you! I was struggling getting the depth for no good reason this whole time. You explained and demonstrated well. I was trying to keep my back too vertical.
ME TOO! When I first seen him doing the squat in this video I was so set in my ways I was thinking now that's not right! Look how far he's leaning forward. I just did legs today I'll have to try this next week
love the way you get straight to the point. thank you.
Thank you so much for this video. A couple weeks ago I quit squatting because I thought squats just might not be for me. Turns out I wasn’t spreading my knees out far enough! Usually the day after my lower back is killing me but today it feels 100%. Thank you so much.
Thanks for sharing all of these. I am learning!
Definitely the best intro tutorial I’ve seen!
Kudos on a great presentation. This is the best analysis and guide to doing the squat I have seen. Pushing the knees out is a great aspect of fearlessly doing this exercise. Thanks very much.
Thank you!! VERY nice tutorial for a new person to this 👍
Thanks for the video guys!
My knee pain stopped when i started doing it this way.
You shouldn't have knee pain from high bar it means you are doing it wrong
Good information. Because sometimes my knees hurt.
@@mikeyob4271 there's a difference from pain and soreness its ok for joints to be sore after a heavy cycle but pain I'd bad
@@mrmolasses5366
Yes thank you. Me left knee has had surgery. So I use dumbbells. When I use a bar the bar leans low left. Because the left knee is much weaker... An WORSE now because the govner of Michigan has had the gyms closed for 5 months an no exercise... WTF. I even was one day a week just workout my left leg more to strengthen it. Thank you. Stay healthy.
@@mikeyob4271 you could have a Imbalance in the flexibility of your ankles leading to a pain watch squat Universitys videos on knee pain he has a couple and they are great
Great tutorial video. Thanks!
This is really so helpful! Can’t wait to try it
I have had big shoulder mobility problems with my squat that slants the barbell when I go down. I just tried it out and the barbell was straight the entire time. Another queue I missed was leaning forward and chest down. I was basically performing a high bar squat in a low bar position. I really appreciate you mark
Exceptional video. I am gonna practice the stuff in this video for the next few weeks, try to nail the squat!!! 😊😊
great video done in perfect style for average folks. Awesome.
Great video thanks again for your time and help 🏋️
I watched a few squat vids- this the most helpfull
Thank you Rip!! You are helping me very mush
Thanks, this is exactly what i have been looking for.
Hey I really liked this video style, it felt like a tutorial from the 70s, calm and to the point.
Thank you for a very informative tutorial.
Best squat demo I've ever seen.
Even owning the starting strength dvd and book, I still enjoy watching these instructional videos.
Great video, i will have to rewatch this before my next workout . Definitely learned a couple of things here.
You're a lifesaver, Rip!
Great work. Thank you!
One of the best video I had ever seen👍🏿👍🏿
Great video. Nice run through of the teaching progression with key points highlighted. Production is also very well done. Thank you!
The one true voice of the strength and conditioning profession
Thank you so much I’ve been a long time fan, I’ve read your book many years ago
Best squat video I’ve ever seen 👍🏾
Thank you, I appreciate videos like this where you break down each and every step individually with a clear and concise close-up explanation. Please create videos just like this one for the other lifts as well! I would greatly appreciate one for the press specifically.
Then you should love this video on how to squat the RIGHT way.
th-cam.com/video/bEv6CCg2BC8/w-d-xo.html
Thank god for this video. I keep having ppl tells me and even trainers saying I’m leaning too much in but I’m a y’all guy like this guy in the video. I couldn’t find balance but now I see I have to lean more forward
I think they all meant the same, except how they imagine it in their head: they're saying keep the bar with your center of mass as you go down and up.
this is outstanding. for a basic squatter, who is just learning how 2 do it and the movements, this is great. i squat without weights on it. i just do more reps with just th bar.
Excellent explanation
Great video thank you 🏋️
I could not reach max depth without losing balance and just could not figure out why. Now I know. I wasn’t pushing my knees out . I can’t thank you enough for this!
Very concise, thank you very Much
Never felt better doing squats. Tysm!
Yes great video, just like the book explains. Lots of detail.
Fantastic videos. Really well filmed from all angles and very well explained. Awesome !! Do you have an online workout program ?
this is a useful companion to the book. may even be necessary if you are learning on your own.
Well explained thank you
amazing, great vid. thanks!
Simple and clear
I can't wait to get back into the gym to try this. I compressed my spine a few years back and have been terrified to squat more than(currently) 115lb, and my knees are always an issue.
@JohnBalnis I got up to doing 240 for reps really easy. Then an SI joint issue took me out for months. Been flaring up from time to time. But I got strong FAST.
Very informative 💪🏼
Best single squat instruction I've received in over 30 years. To think I'd receive it on a video via TH-cam 🤣.
Amazing. Thanks guys. Excellent work.
This is the best ever squat tutorial!!
Well said. Coming from a PT myself this is the perfect squat recipe. Can’t say enough about your books as well. I tell all my clients to buy them. Thanks & keep up the good work
Nice! Makes sense and to the point.
Great video!
Possibly the best squat "how to" I've seen. And right off I realized my one major mistake that was keeping me from squatting: keep my head *down*. I've been trying to do squats like other movements where you keep your head up, but I was having trouble with balance. By simply looking down instead of up, I've eliminated the balance issue entirely. Amazing.
literally no one in world class powerlifting, strongman and weightlifting squat the way it's shown here
Same there are some people that have a really good low bar squat with keeping head up im jus tnot one of those, I loose all my balance also
@@bigsalty2003 Yes they do (especially powerlifters), its just a low bar squat, what will vary that gives you the ilussion they dont is that some keep there head up instead of neutral but its still a low bar squat.
@@bigsalty2003 A) You're wrong B) Exact hand / foot placement / foot angle is going to vary from one person to the next based on their physiology. There are like a dozen discrete factors that come into play when determining what I just mentioned + the angle of your torso and a few other things.
You don't seem to be aware but Mark Rippetoe is one of the most recognizable names in the industry and has been for decades. This man knows what he's talking about. You should probably learn to do the same before spreading terrible information.
@@bigsalty2003I agree. At 6’2” and thin at the time (1980ish), I learned from a couple of national and regional calibre powerlifters to squat low bar and head up, looking up. This kept me from doing a good morning at the bottom of each rep. To this day, at 62, I put a mark on the gym mirror at about eye level and keep my eyes on it through every rep, which also keeps me from checking out the hot gym chicks during my set!
Thank you!!!
This is really good.
Best tutorial ever
Man this is so comfortable setup. Now I don’t hate the leg day :)
Bless this man
Great video. I am doing very similar ones in Slovak language. Short, practical and effective ;)
Great man!
Please learn us how to make the best multiarticular Exercise, like: Bent Over Barbell row, Bench Press, Pull up, Dead Lift, Shoulder press and power clean
the best video to learn
Damn, Rip is getting all professional and efficient now... I think I prefer raw unfiltered Rip but this is now the best squat video on the internet. If this video isn’t up to a million views within 6 months their is no hope for humanity!
We have to hope for more haters. Haters are excellent at spreading the word, and they work harder at publicising you than any fan.
Love this, perfect and to the point
Always tried to squat upright before. Always suffered from back pain. After switching to this style, can squat heavier, without any back pain.
The best video and the only video I’ll watch! Thank you
I've never seen anybody that knew what they were doing advocate letting the chest dip forward coming out of the bottom. That's called unloading the legs and you do it when your back is much stronger than your legs are. You don't have to have the chest vertical but if you're going to hit bottom with the chest in a 45 degree angle it should stay at that angle as you come out of the bottom.
Thanks! We’ll revise our material accordingly!!!
wow, that's a great video!
Great videos, at my age(59) technique is so much more important than just lifting things up and putting them down. I'm taking this guy to the gym with me everyday from now on. Whether he likes it or not !
I pick things and put things down😂
How'd it go
I’ve been doing the classic “vertical” back since last Christmas and only progressed from 30kg to a “seated squat” 45kg last week.
I did the Rippetoe squat Technique after watching Rip’s coaching in ArtOfManliness and bam! 55 kg REAL squat on the first go.👍
@@RandomTH-cam123 lmao right
You lift more on low bar no matter what you duh duh and there is not right squat it's dependent on the sport
So you went from high bar to low bar.
I love how easy he makes this lol. Nice.
I been doing it wrong. The ass straight up advice is a game changer. No more knee pain and more weight immediately
scott shoemaker there are so many different tutorials on squats along with different studies with different varieties. For example, the squat form seen on this video is nothing like how you would see an Olympic power lifter performing a squat. So I don’t believe, there is a right or wrong way, as long as you apply the main principles such as keeping back neutral and pushing through with your legs and using hip drive, then you can modify the squat or use a technique that feels and suits you the best. Don’t just assume there is only one way to do it. Try different forms and you’ll find one you like.
ADEE SZ if you do this type of squat it’s not going to translate well for Olympic lifts, clean n jerk, snatch. Torso needs to be more upright.
@@nuzabe9054 But you will get stronger
@ryan rogers Awesome, thanks for the video tip with Efferding/Juji. :)
"after the set walk forward until hit both verticals" thank for that tip. So simple.
Absolutely phenomenal! Such great insight, in such a succinct manner! Thank you so much!
Great video, wish I had seen it years ago when I first started. My squat has always lagged significantly behind my other lifts and I’ve reset more than once. Next time I squat I’m going to find the point at which I can do all of these things correctly and then build from there. I’m excited to finally see my squat improve
This is how I've squatted all my life but coaches said it was wrong. They always wanted my back straight, chest forward and eyes up. The stupidest positions with 0 balance. It made no sense too me!
Bryan Johnson Most “coaches” don’t have a clue at what they are doing.
Really need help bro, I am from Mexico and wanna know how to explain to coaches what a low bar is, I am so frustrated right now 💔
Lmao you should've listened to them. A proper squat has eyes up and chest up. Knees go forward first. Look up Max Aita crazy strong oly lifter. He explains why all this is wrong
@@ryanc6878 Cute and appreciate it but I will stick with what feels natural.
@@ryanc6878 why the hell would anyone that's trying to learn the low bar squat watch an Olympic lifter explain why it's bad? That's like listening to a vegan explain to you why eating meat is bad.
Instant sub, great vid
I've seriously watched a ton of videos on "how to do a squat" and I still couldn't get it right .. .Why? Because all of those videos says "feet shoulder width apart" but not ONE of them said "toes outward at about 30 degrees" ... that little detail made all the difference! Thank you!
Awesome!
My hero!
It us about 6:00 am here and I have fallen down a rabbit hole finding all these videos and I'm more upset that these are all a few years old and they never showed up on my feed.
I'm really truly excited to try all of these out because a lot of the other cues just did not work for me. I've seen so many people say you need to keep your back upright as much as possible squatting and I'm always like, "...how?" I can't get deep if my back is too upright. If I do go deeper, I lose my balance. Not exactly safe when you're "dangling" 45 pounds on your shoulders (yeah I know 45 pounds isn't much for lifting, but it is a lot when you're falling over).
The problem is that lifts like squats and deadlifts aren't necessarily hard, in theory. BUT, there are seemingly small cues that are important because it can be the difference between actually progressing or jacking your back and knees up for life.
Thanks
Gonna give this form a go. I have been squatting with feet very narrow as it’s the only way i seem to be able to hit depth. Perhaps going wide with more outward toe angle will help more. I just sometimes get hip pain, which i am often scared of. My squat has been fucked for years and if i just fix it I think I can add 100 lbs to my PR.
A lot of videos I’ve seen have recommended chest and torso up which helps with lat engagement, lower back fatigue, butt wink, and keeping a straight bar path. Why do you recommend the chest being down?