Hybrid Squat Tutorial (Hybrid vs Olympic Squat)
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- เผยแพร่เมื่อ 1 ก.ย. 2013
- Note - I now generally recommend olympic lifting shoes for all squatting styles, but depends on the person/preference.
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hybrid is great for us guys with longer legs
low bar is better I'm 6"4 I just go narrow stance. better for back for me anyway.
***** low bar to me was too involved...i had to use too much energy holding the weight in place. i guess if you want to test your 1 rep max it makes sense but I never max on squats
beastwork yeh. everyone's built different tho. use whatever feels natural.
It feels more natural in my opinion. 👍
gam As long as the bar path goes straight down and up, yes I agree!
Note to everyone. I was wrong about using flat shoes in the hybrid squat. You should use olympic shoes. This video explains. Why Everyone Should Squat In Weightlifting Shoes
Hey, I couldn't see it in the video properly, as the weight is in the way: Where do you position the bar during the hybrid squat? I guess somewhere between the low bar postion (rear delts) and the high bar postion (upper traps)?
can i deadlift and RDL ect in the olympic shoes?
Does it take you long to do your eyelashes?
CanditoTrainingHQ when doing the highbar squat is it still normal to feel fatigue in my lower back? Please respond asap. Thanks
Jarred Katz To some degree sure, but since your torso should be pretty vertical throughout the movement, you will probably want to video yourself and see if you're leaning to far forward in the bottom & on your way up. That might be the cause of your fatigue.
Candito, I used your tips on breaking at the knees first and it worked. My position was more upright and I really felt the work in the quads. I was following the Rippetoe method previously, but decided to try your tips. I think the hybrid is the way to go for me. Thanks for posting that info.
Switched from low bar to high bar hybrid after this vid - had to step the weight back a bit but it feels so much better now! Thanks!Resting the bar on my traps hurt like crazy initially, but became alright after 3 sessions.
This really helped me. I'm working on mobility for atg squats but this felt great and comfortable. Thanks!
Yes, I just generally recommend flat shoes as the oly shoes can cause some to shift their center of gravity too far forward. But actually many powerlifters do squat just below parallel with oly shoes so it depends on the person.
THank you so much Jonnie! I was so confused with my form recently and this cleared everything up
Damn, one of the only channels I continue to learn from! Good info man!
its great to go to these older vids of yours to reintroduce this info to myself
I sorta figured out the hybrid through trial and error. Glad to see a high level dude have success with it.
Keep up the good work you are doing with these tutorial videos they are awesome and really valueable! Thanks!!! :D
Excellent! That is very satisfying for me to read, that I was able to help add some clarity.
Great video! I'm still learning something each time I watch!
I have been waiting on this one Candito.... Thanks man! By the way just started your program this week.
Thank you very much! I appreciate that a lot I have much more content on the way so hopefully I can further solidly that second statement!
Dude I've been watching your vids. Very very helpful and informative. I'm really excited to start hybrid squatting. I been low bar squatting and it's been making me lean forward and I couldn't figure out why
Good video Jonnie, I've been using that hybrid squat for most of my time
I assume this was a reply to my previous comment.
Thanks for the reply, and do keep up the great work you've been and are doing!
Great chanell man, I found in it best squat info & explanation which I was looking for long time. Keep going brother, great stuff.
Just one point to the hybrid squat: I think you can extend the "hybrid" idea also in regard to the position of the bar: place it lower than in olympic squat, but not as low as in low-bar squat. I am feeling it is working good for me...
Clear and concise! Thanks Johnny.
you have the best squat videos on youtube!
Hybrid squat is basically what I've been doing. I can't really do Olympic squats to well without the shoes.
This is what im accustomed too. Sweet. Good video man
1) work with dorsiflexion mobility
2) drive your knees/legs outward while descending
It's all about finding the perfect balance! Once you find that sweet spot and get in a rhythm is it a great feeling.
Definitely will in the future. I'll add it to the list.
Thank you very much! Clean grip is without a doubt the best option. You need to maintain thoracic extension to have the best technique possible.
New camera? Vid looks really good, keep it up man!
I've had problems with my squat, every time I fix one thing other fails. First was my depth, fixed it but then my knees shot too far causing knee pain. Hybrid squat is just what I need! Thanks bro
Greeeat content on this channel dude, every video inspires me to lift Heavy shit. Cheers from Sweden!
mannn I was about to make a video on the same topic. Good stuff Jonnie, this is my preferred squat style too.
Oh I will. I have a big video on that coming. I've been planning it for a while now actually. It's going to be a video to finally give a complete definitive answer to that common question.
Great to hear. No pain, just feel tight. But was better in my last workout. Apreciate your response
Excellent! It does take some time getting used to, and you may need to drop weight like you did, but now I bet you'll some quality progression!
Cheers for this awesome video Jonnie, Hybrid squat is where it's at for me. I'm going to start filming myself every workout, hopefully if I upload one you can give me some form tips.
Sick legs brother !! Good info tough
Thanks, I tried this the other day and I did a lot better at keeping the bar in that sweet spot.
Been doing the hybrids with adipowers for 4 months now, started lifting and bought gym card 8 months ago. Squatting 145 kg for 1. Didnt watch videos before, but it always felt the most natural way to go down and get a big weight up
Great video, thanks Jonnie.
Thank you very much. Much more content on the way!
Love your videos!
Yes, track + some basketball. Competed in track for a couple years in college as a long jumper (smaller college nothing amazing) before giving it up to focus 100% on lifting.
Nice. I'm a runningback in football and as much as I love the sport, I can't wait until off-season just so I can spend more time lifting. I'm thinking about powerlifting once I get to college.
Yes. Same exact placement, just slight adjustment to the form.
Even now i refer to Candito's old youtube videos. Candito been dropping knowledge for years and are still relevant to this day. Timeless.
Absolutely
Yes elbows down is best. And wearing wraps is a great option if that is an issue for you. Some strong PL'ers do use wrist wraps for that purpose.
Thanks for the information. I appreciate your willingness to offer all this information for free! Your channel gets me excited to compete. I think it would be interesting and beneficial to see a detailed explanation of how individual leverages affect the form on squats with these movements (Oly and Hybrid), and if they even make a big difference. A question I often wonder involves the relationship between leverages and mobility when establishing squat and deadlift form. Does that make sense?
*The Hybrid Squat*: high-bar squat _hybrid_ variation, with slightly wider stance, lowering just below parallel (also, at this point you should feel the stretch reflex), sitting back a bit more.
Keep in mind this movement is still quad dominant; you rather find the balance between . This variation lets you squat more weight than using Olympic Squat. Unlike the low-bar squat, it won't task your lower back as much. Squat with -flat- oly shoes (th-cam.com/video/qu6-KiPL89c/w-d-xo.html&lc=z12ng35jyxvyxxx4t04cc3hqornkz54pmto0k).
Thank you, glad you liked it!
Now that I have mastered the high bar and low bar squat, I can perform and understand the hybrid squat! I think it is by fat the most natural way to execute an squat base on your anatomy.
Hello, I have a question regarding your hybrid squat. What sort of stance should I take if I have absurdly long legs? Should I keep testing until I find a comfortable stance where the stretch reflex is activated just below parallel?
Great video!
I've been olympic squatting for so long now! I have been trying to only at parallel, hopefully the hybrid squat will help! :D
hey candito question how wide should i go for hybrid i was doing them today and my legs seem to be going in and just wasnt feeling it and that never happens so should i be shoulder width apart or bit more wider or slightly wider than hip width apart
That's true I read through that a bit quick and didn't even notice that detail. Great point especially if his height is in the 5'10+" range.
Is there any wah to fix my but from shooting up and then because of that my back arches and I basically good morning it the rest of the way up on my neck?
Ahh, hip bounce for this as well. You still break at the knees and the knees are more forward, but the bottom of the lift is more hip dominant. I know some people say the first joint to move is "loaded" but I believe the opposite. If you break at the hips first, you'll likely bounce off your knees as your butt swings forward. And the reverse is true, if you break at the knees, it allows you to then sit back and catch a hip bounce if just below parallel.
Very good analysis/comparison of the movements.
I've always found the olympic squat to not be a very smooth movement with my proportions (long femurs) - lots of quad in the bottom, as I get to parallel glutes work too, somewhere in half squat the hamstrings join in too. Basically a slight good morning out of the bottom seems unavoidable for me.
Hi, I am 6 ft and get into a good high bar depth if I use plates under my heels. This applies to both the Olympic & hybrid squat. I was thinking of ordering a pair of weight lifting shoes. Your thoughts on if its okay to do the hybrid squats with heels raised(lifting shoes)
How do you start the hybrid squat do start with break of knees or pushing hips back first
Hi, got a question for you. When squatting is feel very stiff in the "muscle attachment" between me quads and hip, especially at the bottom. It that normal, or is there anything i can do about it? Just stretching?
Jonnie if I use a hybrid style with a low bar placement is it basically the same, my form looks nearly identical to the hybrid form you teach, I just cannot get the same hybrid form with high bar i get note forward lean than when I place it low bar
Nice shirt man.. still waiting on mine to arrive.
I think posterior chain activation when going below parallel applies greatly on the LOW BAR squat. Some people just think it would be the same for the OLYMPIC squat.
Jonnie can you use the powerlift trainers for the hybrid squat? And have you ever tried deadlifting in the nike's? Because sometimes it's hard for me to hold a straight back in the snatch starting point even with the powerlift trainers but no problem with chucks thank you.
awesome video man! cant wait to try this out soon :) what are your thoughts on how far out your feet point outwards? as close to parallel feet as your ankle flexibility will allow? or whatever feels comfortable?
1:26 The bar doesn't seem to be directly in line with your heels, is this acceptable?
I asked someone to look at my squat (hybrid squat) and he said it looked good except the bar was maybe an inch or so in front of my heels at the bottom, exactly like you in the video. The lift feels fine for me though, no back problems or rounding etc. Should I keep it as is or work on sitting back more? pls respond.
Yes it needs to be used. Because if you dont have any stretch reflex, the bottom position becomes way too hard relative to the rest of the squat. It messes with the strength curve. That can make it very hard on your knees as you transition if you dont use any stretch reflex at all.
CanditoTrainingHQ
Hope you can reply to my question.
So to update your hybrid squats, I should point my feet where I feel it's natural even in a wide stance?
And please make the video public for why to use olympic shoes for squats.
I'll make a video on that this week. Unfortunately, I had a terrible experience trying to hybrid squat with them. It can depend on the person though and your ankle mobility. But no matter what I wouldn't regret purchasing the shoes though as they are amazing for deep oly squats, front squats, oly lifts, and they're going to hold up for a very long time.
Good video, brother!
That is actually very common, and a sign that you are squatting correctly! I love it when people ask me about it for that reason. As your hips strengthen it will go away. Or at least just become typical soreness. But if it is actual pain and doesn't go away, then it could be an issue. But that is a bit rare.
Hey jonnie, should you arch your back when doing the hybrid squat and should you start by bending at the knees first instead of starting with your hips.
Would you still recommend using the Romaleos 2 for hybrid squats if you are tall with long femurs? I bought them specifically for this reason after watching your video on lifiting shoes.
What deadlift variation would you choose if you train the hybrid squat for general strength?
thanks for the tip, this video was useful
johnny, is it acceptable to push ur hips forward a bit when at the bottom of a squat? i used to have a major buttwink problem even w/ a pretty big squat. did mobility work out the ass & didnt improve til videos like urs that explained the need to push knees out a lot. i wasnt aware of the seriousness of that & used to do low bar squats w/a wide stance. now i do hybrid squats w/ a closer stance & works great. but to completely eliminate buttwink i have to push my hips forward a bit on the bottom
Ah good catch. I should've clarified. I recommend flat shoes for the hybrid squat if you can push through your heels with them. But most tall lifters cannot and struggle to hit depth so if that is the case then still use a heeled shoe even on the hybrid.
Thanks for putting up the tutorial!
I hope you might be able to clarify a finer point.
Whilst you've made it clear that we break at the knees and it's quad dominant movement, what do we 'bounce off' of (perhaps rephrase as which muscle will we aim to create the stretch reflex in)?
Low bar squatters may utilize a 'hip bounce' (load their hamstrings). Do we? I've had success with this squat, but I've injured my quad twice at a particular weight. I think I might be 'loading' my quads incorrectly.
Hey man just wanted to say thanks! Your videos have inspired me to start trying to fit squats back into my training as I'd been avoiding them for a few years due to lower back injuries. It's been going fairly well so far :) I just had a quick question, lately I've been using this hybrid style of squatting and been experiencing bad knee pain. Do you think this could be attributed to me wearing oly lifting shoes? Wondering if it's possible that that alone could cause pain in my knees...
Hey Jonnie, thank you for the excellent videos! Question: what do you think of thumbless grip for squatting and how do you prevent wrists bending backwards/bar rotating when squatting? I notice that my wrists bend back when I squat and even though I don't yet have any pain I definitely want to fix this. Thanks.
i've instinctively been doing this as I taught myself how to squat and just felt more comfortable with the bar on my traps. However I've had to change now to the low bar position due to back pain I think its either due to going too deep, tight hamstrings or an error in my form. Does anyone have any suggestions as to why I may have had the lower back pain? Low bar squat are fine but I just don't feel it in my quads as much. Thanks in advance
Nice explanation!
You are amazing!
I had the same easy experience transitioning to Olympic squat. I had to bring the weight down for about a week and work back up, but very quickly I was able to squat the same I was before but with going all the way down. I was squatting around 405 at the time.
Hi Jonnie,
In the past you've recommended oly shoes for 6'+ lifters but here you recommend flat shoes for the hybrid. Do the shoes still apply for tall lifters wanting to hybrid squat, or are flat shoes recommended per the video?
hey jonnie, u have some amazing content in ur vids, i know that im probably one of a million, but what are your top five glute excercise. on my squat and deadlifts, my knees always seem to cave in even if i squeeze the gluutes at the top. Thanks man and keep up the really great work
I'm still not sure what kind of squat I should be doing. I have very dominant quads at the moment and I have started other exercises to strengthen the hams/glutes but how can I squat to also help bring about this balance and keep it. I need to activate the hams/glutes more. Also I get alot of pain in my shins from squatting, not sure why.
so bar positioning on the traps for the hybrid squat would be the same as the high bar squat?
Thanks. I just finished a diy wooden heeled shoe (to oly specs) which I will try out today (I'll try to send you a pic haha). So far I've been squatting on a flat shoe and I'm interested in seeing if it will help me before splurging on some nice shoes.
A second question; will you hybrid squat in flat shoes from now on? I've always seen you use the Nike's for hybrid squatting except for where you practicing the low bar. I ask because you obviously don't have mobility issues. Simply preference?
Hi Jonnie, I've just started your program to try and get my squat and deadlift and press numbers up (previously have done olympic lifting and crossfit for a few months also).
I'm still going to be wanting to increase my olympic lifts (snatch and clean & jerk) so my question is: will hybrid squatting hamper my clean capabilities as I'll be in less of an upright position whilst squatting most of the time?
Any chance you could make a video on front squats? I find it really hard to keep the bar on my shoulders without rolling off when I do more than 3-4 reps. Are there any tips you can give to prevent this?
Does it matter how my arms are during the squat and should I wear wraps so i can have my wrist strait
Yes absolutely.
Is it acceptable to just break parallel by a few inches? I am not flexible enough to rest the hams on the calves but can go well below parallel. This is very frustrating for me. 1rm 365.
I'll make a video on it. My views have changed since that video and I will clear this up in the upcoming video. I wouldnt say it is a waste of money since the shoes will last you forever basically and can be used on other movements. But as far as squatting just below parallel with a decent stance width, there can be issues depending on the individual. It really does depend on the individual though.
Whats the best way to overcome a plateau? I've been doing starting strength for about 8 months. I've been stuck at 275 on my squat and my bench at 195 for almost 2 months. Currently I weight around 150 pounds. I'll be able to hit one set sometimes but I'll be too drained to finish the rest of my sets even though I take very long rests. I have done multiple resets, but no success. Do you think its time to move on to a different program? Any advice is appreciated.
one question, what exactly is the width difference between olympic and hybrid?
Instead of 1× shoulder width, it would be 1.25-1.5
Awesome! Great my advice worked for you! ;)
For vertical leap specifically, I'd say olympic squat would have the slight advantage. But that is an extremely slight advantage since both movements will have your quads be the limiting factor. So both will be fine.