WHAT THE FUCKKKK, THIS IS LITERALLY AMAZING, IM SO BAD AT SQUATTING, THIS HELPED SO MUCH!MIGHT SINGLE HANDEDLY BE THE ONE OF THE BEST TIPS FOR US LANKY GUYS
Thanks for the tip! My PR was shattered today by 45 lbs. I am 20lbs away from my first 315lbs squat. I am pretty sure, next week I can do that. Just a month ago, my squat PR was 165lbs with a shitty form. Every training in the past month has included squat and that has helped immensely.
Man came across your video and channel by luck. Then I actually gave this new technique a chance and hit a new PR today. I felt more stable and I did not end up in the good morning position when getting out of the hole. Subscribed.
Breaking at the wrist was the change that finally allowed me to externally rotate my shoulders all the way mostly pain free. For those suffering from a lot of kyphosis (upper back rounding, most of us suffer from bad posture) this can help. I’ve been preactivating my lats, breaking hard at the wrist and pushing my elbows under the bar from an overhead press position before I pull myself under the bar to squat. With my shoulder mobility and femur length it’s a struggle to externally rotate and stay upright and get those elbows under the bar but breaking at the wrist was the key for me to start fighting for that position. With a neutral wrist the shoulder pain I would suffer trying to do this made it impossible. Just this change in wrist positioning alone has allowed for changes in my squat that have already been improving my posture. Great video.
Lanksta's Fitness & Advice awesome write up and I agree with it all. I use to try the same and dealt with a ton of shoulder issues or the inability to actually external rotate!
Just wanted to chime in on what really helped me get this position down. As a warmup I do a couple of sets of 10s on behind the neck press focusing and really extending my chest, this makes this position feel so natural and strong! My squat went from kinda meh technique wise to looking elite after watching this video and getting the position down. Even my heaviest weights(Around 200kgs) feel so much smoother.
Ever since I got injured & haven’t worked out legs seriously in 3 months I feel I got hella work , went from repping 290 to barely repping 225 & feeling confident doing it really
You can achieve the same effect keeping your wrists neutral with Dr Stuart McGills technique of focusing on driving your index fingers into the bar causing external rotation at the shoulders. This engages the lats and protects the shoulders
As a smaller lifter, I instinctively started to do this. My rear delts are non-existent so either my forearms need to be parallel with the floor to hold the bar on my back without using high bar (this rounds me too much as my upper back is already my weak link). If I jam my elbows forwards it glues the bar to my back with my lats as opposed to making a shelf
I have to use the "Rippetoe" Squat grip where you don't wrap the thumb around the bar. Due to recent wrist pain issues. Therefore, I don't think that grip would allow me to tuck my elbows under the bar.
I focused on my elbows yesterday and was surprised about the difference it makes. Absolutely impressive! Never knew this was an issue at all. Glad I watched the video....
I can't grip like that for lowbar squat because of extreme wrist and shoulder pain. I have to put my thumb and wrist over the bar to lowbar squat. I'm skinny and have the problem of the bar sliding down sometimes. I started lifting last December.
I already try to do this personnally, but whenever I try to use a narrow grip, both of my arms are going numb and I cant stand this feel. I have to take a wider grip and I have trouble pushing elbows under the bar without being uncomfortable. Any clue about how to get rid of this ? Some people told me that I lack shoulder mobility ... PS: Keep it up man your vids are gold !
I'm not lanky but have a long torso and short legs/femurs, but still get the problem of pitching forward out of the hole. Generally I'd say I squat pretty damn upright so I'm trying to fix the pitch forward which fucks my bar path - gonna see if this helps me anyway
I have this issue!!! My hips go first when outta the hole, I switch to high bar to habe less forward lean but i still struggle.. i will give this a try!! Thank you🙏🏽🙌🏽
If your hips are shooting out of the hole and you're losing your torso angle, ie. can't maintain it, here are some tips. 1. Before you initiate the squat, squeeze your back (shoulder blades) inwards and downwards. Think about bringing your elbows together as close as possible. Then pull your elbows forward and keep your chest high and open. This will neutralize your upper spine. To then fully neutralize your spine, flex your glutes and pull them in and under to avoid hyperextension. 2. Initiate your descent by breaking at your knees AND hips simultaneously. Don't set your hips back first. This instantly causes you to lose an upright torso angle, and will most likely put you into a position of hyperextension in the lower spine. 3. When you initiate the drive out of the hole, force your knees forward in the position you set them in going down in order to keep the load on your quads and not shift it all to your posterior chain (hips shooting too quickly). 2. As you drive up, also drive your back up into the bar in order to fight to maintain your back angle and not let your hips shoot. Throughout the whole range of motion you should have your head high and be looking forward. Looking too far down will most likely cause your shoulders to round forward, thus losing your torso angle out of the hole. Always keep your back squeezed/shoulders back and down.
Matti Niskala yes!!! Indeed i added paused squats, and also i’ve been thinking if i should do low bar if i have this problem or it would make it worse?
I'm going to try this out so keeping the elbows as much under the bar and try to be as upright as possible. Will being more upright help take more load off the hips? Will this also help if the hips from shooting up?
Kyle yes but with less of a bent wrist, if you watch my newest video you can see the elbow position I get into in HB when I go over my HB squats from this last week
thejemag yeah that’s common, it can be a few things. I would try first working on your rack position and treat it more like derek at the end where instead of actively jamming like I do more so hold them into position like he does. From there I would address the wrist extensors as well as your shoulder external rotation capacity. Lastly maybe try a false grip, usually helps with the elbows on more “elbow” type athletes lol. I’ve found their to be two main issues with low bar, either distal bicep or elbow type people. Usually the full grip helps the bicep types (me! I use to use false) and Vice versa for the others. More than anything though I bet if you address your scapula position it will help a lot. Might be lacking in retraction/depression as well as that shoulder capacity
lol this simple tip made my squat look 10x cleaner
eat.boost.lift Hahahaha yeah it’s kinda of one of the few quick fixes that actually works if your bar position holds up!
eat.boost.lift really happy it helped!
WHAT THE FUCKKKK, THIS IS LITERALLY AMAZING, IM SO BAD AT SQUATTING, THIS HELPED SO MUCH!MIGHT SINGLE HANDEDLY BE THE ONE OF THE BEST TIPS FOR US LANKY GUYS
Thanks for the tip! My PR was shattered today by 45 lbs. I am 20lbs away from my first 315lbs squat. I am pretty sure, next week I can do that. Just a month ago, my squat PR was 165lbs with a shitty form. Every training in the past month has included squat and that has helped immensely.
Omg that red face 😂 the trouble you go through to cue effectively as you go through the motion so we can see it in action! Thanks! Love your content
This is single handedly the most helpful squat video I have ever watched 😍
Thank you!
It’s so much different to lift with longer limbs
Man came across your video and channel by luck. Then I actually gave this new technique a chance and hit a new PR today. I felt more stable and I did not end up in the good morning position when getting out of the hole. Subscribed.
Breaking at the wrist was the change that finally allowed me to externally rotate my shoulders all the way mostly pain free. For those suffering from a lot of kyphosis (upper back rounding, most of us suffer from bad posture) this can help. I’ve been preactivating my lats, breaking hard at the wrist and pushing my elbows under the bar from an overhead press position before I pull myself under the bar to squat. With my shoulder mobility and femur length it’s a struggle to externally rotate and stay upright and get those elbows under the bar but breaking at the wrist was the key for me to start fighting for that position. With a neutral wrist the shoulder pain I would suffer trying to do this made it impossible. Just this change in wrist positioning alone has allowed for changes in my squat that have already been improving my posture. Great video.
Lanksta's Fitness & Advice awesome write up and I agree with it all. I use to try the same and dealt with a ton of shoulder issues or the inability to actually external rotate!
Lanky lifter checking in, I’ll be sure to try this today. Thanks
Man, I was able to add 40 pounds to my squat in a week due to this advice. I always thought I had poor mobility, but this simple fix helped a lot.
Just wanted to chime in on what really helped me get this position down. As a warmup I do a couple of sets of 10s on behind the neck press focusing and really extending my chest, this makes this position feel so natural and strong! My squat went from kinda meh technique wise to looking elite after watching this video and getting the position down. Even my heaviest weights(Around 200kgs) feel so much smoother.
Great video, feel like there aren’t enough discussions on this topic
Good to see I'm on point with this before finding this video. It really does make a big difference.
Ever since I got injured & haven’t worked out legs seriously in 3 months I feel I got hella work , went from repping 290 to barely repping 225 & feeling confident doing it really
You can achieve the same effect keeping your wrists neutral with Dr Stuart McGills technique of focusing on driving your index fingers into the bar causing external rotation at the shoulders. This engages the lats and protects the shoulders
This is actually so good. Thank you
I'll try this out today. I've been struggling not to lean forward even with pretty light weights on the bar
As a smaller lifter, I instinctively started to do this. My rear delts are non-existent so either my forearms need to be parallel with the floor to hold the bar on my back without using high bar (this rounds me too much as my upper back is already my weak link). If I jam my elbows forwards it glues the bar to my back with my lats as opposed to making a shelf
Thanks for the tip! gonna try it
watched this video. Rewatched my squat from this week.
--> this queue gonna be epic for me
Different than the starting strength method, I like it!
I have to use the "Rippetoe" Squat grip where you don't wrap the thumb around the bar. Due to recent wrist pain issues. Therefore, I don't think that grip would allow me to tuck my elbows under the bar.
This is a fantastic tip, almost a game changer. Thanks!
Can’t wait to try this my best squat day
Thanks!
I’m gonna give this a try today!
I focused on my elbows yesterday and was surprised about the difference it makes. Absolutely impressive! Never knew this was
an issue at all. Glad I watched the video....
I really appreciate your videos bro. Thanks
Another great video, thanks! Can you do a video reviewing your run with the Bulgarian method and your squat max before and after?
Thank you, helped me a lot
What about elbow tendinitis!! 😭😭 literally trying to keep my elbows tucked, causes my elbow tendinitis to flare uppp
0:40 - 0:54
He advise you not to
Man, i'm using your beginner program and the gains are real!! Thank you so much!!
Dino Locker please give it all you’ve got
Free?
You’re welcome! Glad it’s helping you so much!
still watching this to this day
pause at 4:21
You have a video for every problem I have lol
I can't grip like that for lowbar squat because of extreme wrist and shoulder pain. I have to put my thumb and wrist over the bar to lowbar squat. I'm skinny and have the problem of the bar sliding down sometimes. I started lifting last December.
I already try to do this personnally, but whenever I try to use a narrow grip, both of my arms are going numb and I cant stand this feel.
I have to take a wider grip and I have trouble pushing elbows under the bar without being uncomfortable.
Any clue about how to get rid of this ?
Some people told me that I lack shoulder mobility ...
PS: Keep it up man your vids are gold !
Wow! not sure how Rippetoe can argue head down elbows up after seeing the before/afters here
What about if your elbows hit your thighs when you squat this way? Isnt that illegal in PL?
Your shirt. I. Want. It.
meaty cabbage hahaha my friend and client yoni made them and sold them super cheap. Was like 20 with shipping I think
could this also be the solution to ellbog pain, ellbow tenditis, tennis arm ?
I'm not lanky but have a long torso and short legs/femurs, but still get the problem of pitching forward out of the hole. Generally I'd say I squat pretty damn upright so I'm trying to fix the pitch forward which fucks my bar path - gonna see if this helps me anyway
I have this issue!!! My hips go first when outta the hole, I switch to high bar to habe less forward lean but i still struggle.. i will give this a try!! Thank you🙏🏽🙌🏽
If your hips are shooting out of the hole and you're losing your torso angle, ie. can't maintain it, here are some tips.
1. Before you initiate the squat, squeeze your back (shoulder blades) inwards and downwards. Think about bringing your elbows together as close as possible. Then pull your elbows forward and keep your chest high and open.
This will neutralize your upper spine. To then fully neutralize your spine, flex your glutes and pull them in and under to avoid hyperextension.
2. Initiate your descent by breaking at your knees AND hips simultaneously. Don't set your hips back first. This instantly causes you to lose an upright torso angle, and will most likely put you into a position of hyperextension in the lower spine.
3. When you initiate the drive out of the hole, force your knees forward in the position you set them in going down in order to keep the load on your quads and not shift it all to your posterior chain (hips shooting too quickly).
2. As you drive up, also drive your back up into the bar in order to fight to maintain your back angle and not let your hips shoot.
Throughout the whole range of motion you should have your head high and be looking forward. Looking too far down will most likely cause your shoulders to round forward, thus losing your torso angle out of the hole. Always keep your back squeezed/shoulders back and down.
ScopeY THANK YOU SO MUCH for these advices, i’ll put them on practice right away ☺️😁🙏🏽
Of course 😄
Also you should do pause squats about 50-60% of 1rm. Its really helpfull if you have some kind of problem of using quads when you come off the hole.
Matti Niskala yes!!! Indeed i added paused squats, and also i’ve been thinking if i should do low bar if i have this problem or it would make it worse?
great tips :)
I'm going to try this out so keeping the elbows as much under the bar and try to be as upright as possible. Will being more upright help take more load off the hips? Will this also help if the hips from shooting up?
seriousely where to buy that shirt man ....
That bar would slip right off me if it was that low lol great tips though nonetheless!
Can this work for a high bar back squat?
Yes 👏🏻👏🏻👏🏻
Who's dead lifting next to you ? There's a lot of bar slamming . Anyways great content 💪
God I need that shirt
3:28
Do you do this for high-bar position?
Kyle yes but with less of a bent wrist, if you watch my newest video you can see the elbow position I get into in HB when I go over my HB squats from this last week
Do you own your own gym?
Has nobody seen the squat videos where dudes literally snap their arms because of this positioning??
Hello, please becaution with overextending your neck
The problem for me is that it seems to rape my elbows for some reason
thejemag yeah that’s common, it can be a few things. I would try first working on your rack position and treat it more like derek at the end where instead of actively jamming like I do more so hold them into position like he does. From there I would address the wrist extensors as well as your shoulder external rotation capacity. Lastly maybe try a false grip, usually helps with the elbows on more “elbow” type athletes lol. I’ve found their to be two main issues with low bar, either distal bicep or elbow type people. Usually the full grip helps the bicep types (me! I use to use false) and Vice versa for the others. More than anything though I bet if you address your scapula position it will help a lot. Might be lacking in retraction/depression as well as that shoulder capacity
Hmmmm…. Elbow pain??
SAD BOIZ
Your forehead is so vascular 😂
fuuuuuuuuuks sake. I STILL CANT SQUAT LOL