STOP Making THESE SQUAT MISTAKES (and how to FIX them)
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
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"We want retraction,and we want depression."
Nice to know I have at least 1/2.
It really do be like that
Retraction right? 😀
people under estimate how important this is... I finally managed to get 405lbs squat, (not huge, but im only 150) and one of the biggest fixes is that upper back tightness and retraction... it helps you stay way more stable and tight in the movement as a whole.... before that fix I always tipped onto my toes and lost control/ balance of the whole movement, even if I had the strength to do it.
It’s great to hear that’s such a big cue/point for others as well. For me, it may be the single biggest cue I focus on these days. Seems to have a very consistent affect on the pain or lack of pain in my squats.
@@calgarybarbell yeah I've normally been somewhat relaxed in the upper back thinking it was mainly just a quad strength issue that's making my hips move up and throwing me off balance, then again I've also always bad pain in my shoulder until recently so I was limited to how tight I could actually be... but now that my shoulder feels great it completely changed my squat
Returning from my first nationals competition, got crushed and now I'm gonna binge watch your videos xD
Enjoy!
humble brag
@Blades O Grass 10lbs obviously
Absolutely excellent video. Great advice. I am going to try it today.
This is amazing keep up the good work and please keep making these types of videos we learn a lot
I was just teaching this to my friend and then bryce dropped the video. Helped him alot after showing him the vid. Thanks bryce
Great video!! Always learn something from this channel!!
Lots of people have said it before: this channel is so underrated! Great tips and great teaching style. Looking forward to squat day.
Really nice pieces of advice man, it helps a lot !
So glad I found your channel. Your videos are fantastic!
Been so long since I squatted regularly that this felt amazing just to watch again. Feel like a beginner again but can't disregard the essentials because of pride.
Back to the beginning I go again
Cant wait to get back to the gym today squatting after a weeks vacation to greek... Much love for this channel
It'd be great if you did a similar video for the bench press and deadlift
I second this
Awesome content!
Do more of these!
The only time to say "We want depression". Your cues for setting up for deadlift helped me a lot with my RPE 9 conventional deadlifts recently. I can't wait to use these cues this weekend.
Let us know how they work!
Great video. Helpful.
This was extremely helpful! I love how you get to the point quickly too. Thanks so much. Subscribed.
Thanks! There's a lot more to come.
Thank you for a very useful video once again
Hard time getting my squat up, pretty sure that'll help! Big thanks for the awesome tips like always!!!
Let us know how it goes for you!
Great advice my man
Really look up to you man. Being a fellow Canadian with the same name started me on your videos then the knowledge got me hooked. Appreciate it man.. From Revelstoke BC
Shoutouts to Revelstoke, thanks for the kind words!
Damn, thats good advice, this might help me with my low bar squat, i'm kind of struggling with finding the shelf and keeping the bar there
dope video big man
Most helpful !!!
damn, this video is so helpful!!
Great tips...keep up the great content... Waiting to see you squat n deadlift 900lbs, I know you will get there... stay healthy and stay positive and have a great day.
Heck yeah! Thanks!
Amazing as always coach Bryce,,, I wanted to ask a question, please:
on the matter of the forearms being maintained relatively parallel to the torso, especially once the back angle is established and in the bottom, would it be acceptable to some degree, if the elbows are a little bit further back and the forearms with a more acute/horizontal angle compared to the torso, due to a need for a narrower grip of the bar on the shoulders?
I ask this having in mind a person with narrower frame, less muscle mass due to being a beginner, more frequently a woman who also generally have more shoulder mobility,,, therefore can establish and maintain better tightness during the whole lift in this position.
I ask this, of course keeping paramount the idea of retraction and depression of the shoulders, maintained.
Thank you for the content!
Thanks for this video and all the videos! I've been playing around to improve my upper back tight was from the bottom of my squat. I'd tried different grips (ie thumb wrapped vs thumbless, and debating the baseball hold with 3 fingers on the bar while thumb and pinky under) and width on my back. Will try to integrate your advice. Thanks!
Good luck!
Suicide grip helps me. Using the wrap thumb around bar grip would flare my elbows and felt like i wanted to tip forward
This is a great channel
Hey bryce awesome video fantastic pointers i look forward to try some Of these cues out Will there be a video similar to this but for the bench press comming up ?
We have a few, but I think we can probably come up with at least a few more!
Good stuff
any suggestions on improving shoulder mobility to allow for better & more consistent shoulder position. Also do you torque the bar as if you are trying to bend it around you? My hand positioning is similar and I feel compelled to pull the bar forward to generate rigidity in my upper back.
Just in time for squat day! Thanks as always for the great content.
Adding to the narrow grip discussion, i find that it irritates my biceps
for my cue i try to imagine im a big fkn duck coming in for a landing when i do my pathetic squat mornings.
Quack quack baby
I dont care what they say about you in edmonton Bryce, you're a good guy
Bahahahah
Hey! Really appreciate your content. I think something missing on TH-cam, which might be interesting, is form tips/cues for equipped lifting. While mostly the same cues are needed, some of the mechanics change and it would be nice to have some tips on how to handle that/what to look out for. This is essentially non-existent on TH-cam atm.
Totally, and I think that’s definitely something we are in a good position to try and educate on. Good idea!
Did you read my mind 🤔 thanks for the video 🙌🏽
Do you lean the torso forward a little at the top or do you stand feet,
glutes and shoulders in line.
Thank you, Robert
Bryce is this applicable on high bar squats?
Can you address the elbows dropping down a little further? What issues does this cause? I’ve always rotated my elbows down as I hit the bottom and come back up.
Im having a really hard time with shoulder mobility, it has gotten so bad that i believe i may have some minor tears in my wrist (blood under the surface of the bottom part of the wrist). i cannot seem to get any improvement no matter which techniques i try. So far i have tried soft tissue release, band work mobility, t-spine stretch, lat activation, releasing the trapezius. wider grip (currently maxed out for my setup). Im extremely frustrated because i cant seem to hold brace as well and create tightness in upper back causing the slight rounding of the lower back and putting my low back under too much strain and causing other issues. Any advice would be appreciated thank you.
I’ve tried being more conscious of retracting/depressing my shoulder blades and keeping that solid. I saw that on your FCF and I can feel it helping. 😃
They've taped a piece of foam on the barbell at my gym ( to prevent 'bruises', I guess they don't know what proper placement is) that makes the bar sit a bit higher up on my shoulder blades. I'm still new to the gym and I've noticed as the weight gets heavier I find it difficult to keep it in the right position, at the bottom it sort of rolls over up onto my neck and I lose that tightness you were talking about and end up doing a squat morning. They only have the 1 Olympic barbell :( what do I do, I'm trying hard to progress
You have two options: 1) Find a new, powerlifting friendly gym 2) Buy your own bar and take it to the gym with you. Strongarmsport.com has great prices on equipment if you need to buy anything.
:50 got that nailed down
Deadlift lore: pull the bar
Squat lore:
We need another tattoo video my dude.
This guy has got great tattoos. Plus he's the world champ.
I feel personally attacked 😩
does this apply to low bar only or high bar as well
It’s going to depend on the lifter, but generally speaking I would argue it’s useful for both
Can elevation and protraction in the set up cause pain?
It’s tough to say definitively. But I have had success alleviating some bicep/shoulder issues by playing around with these things.
I can never get a belt to feel right :(
Wrong belt brah. General Leathercraft's Poineer Cut belts are the most comfortable belt I have used.
generalleathercraft.com/product/pioneer-cut-13mm-thick-4-suede-power-lifting-belt/
rip shoulder mobility
What do you think to the cue of pressing the bar up from a tight bottom position to recruit more full body power under the bar. I've recently started using this out of the hole and have noticed I am a lot stronger and more explosive out of the hole on heavier loads. It has also helped me get through my sticking point midway up. Got this from Brian alsruhe. Wondered what your thoughts were. th-cam.com/video/6pUEVQhPRhM/w-d-xo.html
The cues in that video seem very unconventional to me. A number of those things I’d probably even coach lifters away from. I wouldn’t say it’s wrong, but probably not something I’d choose to have my lifters focus on.
@@calgarybarbell yeah I thought as much which is why I asked. I find with a longer torso and shorter femurs, if I use the 'embrace the lean' method any more than a smidge I end up placing the bar too much over front foot, causing a lot of tipping; so even though I'm stronger by a large margin in low bar than high bar I still end up with a pretty upright position. Perhaps this is why the last cue is working for me. I still brake both at the hips and knees almost simultaneously and don't try to really Jam my butt under the bar, at least anymore than is needed for a stable start position, but the driving of the arms is hugely helpful for me out of the hole and has made me stronger from that position. My tempo under heavier loads has increased also. Aside from it being the opposite of what you teach in positioning, do you see anything inherently wrong with the driving 'ohp' like cue? I worried it would make my shoulders loose out of the bottom but it seems to have the opposite effect for me?
What shoes are those👀
Nike Hyper KO's
1:57
Seeing Bryce without the thicc hat on gives me shoulder depression :'(
He is wearing it though
@@SoCalCanuck85 *relief*
@@gravitytraining6516 @socalcanuck85 Live Stream Squaaaaaad
just dislocated both shoulders, no need to watch the whole video will do it anyways.
flaffa besseling how ?
@@caoss128 was doing a light ohp set for 8 and lost all balance at the lockout which resulted in my arms popping back. Didn't squeeze them traps enough xd
I'm just here for the exposed nipple.
edit: Um 3:29 ... please don't post personal attacks on your youtube channel. @ me next time.
Great video as always, but I really hope these obnoxious titles aren't going to become the new standard.
Ehhhh I mean it’s not gonna be every video, but at this point, that’s just the platform. Videos that we title like that perform 3-5x better than others. Don’t be surprised if you see more similar to this...