I'm convinced that Chase isn't an actual human. He's a bio-android created by Rip for the purposes of training demonstrations.

I switched to this method a few months ago after powerlifting for several years now (USPA the last three). People tell me I'm leaning too far over. I just tell them I'm doing it a different way. I ended up breaking my own state record yesterday for my age and weight class. I look forward to training for next October's meet to see what I can do with this form. While I didn't add a lot of weight on the bar with this method, I remained injury-free. At my age and my goal of doing this for the long-term, avoiding a serious injury is primary for me.

Lifted in high school athletics (incorrectly), "trained" on Nautilus machines for a few years in midlife. Now 70 years old and after a 30 year layoff started using Rip's method (very tentatively) 4 months ago. I cant believe how well I am progressing. Was always told that muscle and strength loss could not be reversed in old age. Still a little doubt but results don't lie... Carrying on! Thank you so much Mr. Rippetoe and crew for turning my life around!

These videos are a great compliment to reading the book. The book does a great job at explaining the correct methods to the strong lifts but to have Rippetoe walk you through the form and motion really helps too. Thanks.

"Go ahead and show us the right way, Chase."

6'2" with a 36" inseam (long femurs). This is the only video on KZfaq that finally made my bar path perfectly straight.

Perfect explanation between this and the upright torso. The “rip” squat is so much easier for most people and more effective on posterior chain

HIP DRAHVE

I have buttwink problems AND I'm lactose intolerant. Send help.

Fixing my eye gaze (per instructions in SS) and turning my feet out did more for my squat than anything else out there. In fact I think the eye gaze (looking at a spot on ground 6 ft or so out) solves the back angle problem that so many have.

That's incredible. I never understood hearing "Don't turn your squat into a good morning. Stand up straight all the way down". Why shouldn't I be training my back muscles too? It's great to hear someone actually clear this up. Thanks Rip!

Man I feel the difference after starting to squat properly as he explained. Feel stronger and safer!!

damn that difference of 15 degrees had me going from a half squat to a full squat.

I love hearing Rip talk.

Thankful I rediscovered this video. Always thought me leaning forward at the top was because the bar was 'too heavy'. Now I remembered why I started to train like that in the first place.

Makes perfect sense! Overextending my erector spinae is why I currently cant squat without pain, to the point where I cant even unrack 100kg because my lower back is so tight ive developed a pelvic tilt. Thebar is now pushing on these muscles and isnt going through the hips anymore....

omg i finally figured this out today and it was great...wow..huge difference.

Watching rip makes me feel like I’m getting yelled at by my teacher for not reading the textbook

Yeah, it's hard to tell what the bar is doing relative to the midfoot because the subject is holding the bar at an angle across his back so that it is further forward on the left and further back on the right. I know I struggle with this particular lack of symmetry. I tend to squat with upright body and am clearly weak at it. I can do a lot more with dead lift, which I do non-Sumo. Maybe the idea is to emulate deadlift form in the squat? But I know some super powerlifters do Sumo deadlift in order to keep upright body.

Notice, right before he begins he sets his hips back in position and the proceeds. The only way to keep the back angle the entire movement is doing it this way as the bar path will wriggle otherwise coming out of the hole.

Thank you rip that slight tilt back says it all

Damn! Chase is a machine! Im still working on getting my knees set and not have them move forward.

Depending on the size of body segments and squat style, we should lean more or less forward from the beginning of the back squat, before descent. (a bit more for the low bar and slightly less for the high bar). its practically impossible to be perfectly upright in a back squat. A good strategy may involve starting the movement with a slight hinge/inclination of the trunk and maintaining a neutral spine from the beginning of the movement, instead of tucking the tailbone, which not only occupies degrees of flexion but also leads to the separation of the diaphragm from the pelvic floor. Assuming the lean from the beggining is the key.

I wish there was someone in the UK that taught the squat like this. Its difficult to learnby watching a video because you dont have Rip there pointing out the subtle errors that ones making.

MY squat execution is pretty similar to picking up something I've dropped. Just a quick dip down and up reaching between my thighs. But in the gym I hold the bar ofcourse.

Always learning something.

That t-shirt should have an arrow pointing at Rip.

The "wrong way" looks like a much more controlled squat rather then the "right way" which looks like a dive bombed low bar.

Here after someone complained about my squat, vindication feels good

1:48 Squat! Good! Rack it!

One thing I notice here is the bar path on the low bar squat also moves forward over the tip of the toes/over the knees. It starts in the midfoot but moves forward. Whereas on the high bar or more vertical squat, the bar path stays over the midfoot. Does that matter? I'm a newbie to the low bar squat and get frustrated that after I video myself, the bar moves forward.

Will this help me keep my knees from going past my toes? I'm tall (6'-2") and have trouble keeping my knees behind my toes when I squat. I never thought about it but when I observed his knees doing the "improper squat," his knees tended to go beyond his toes.

I have a question,, my kness stay back dont past 1inch on my toes? Am i not shoving my knees out..

Rip is amazing

Should I assume similar advice applies for those of us who prefer a higher bar position?

The barpath is far from ‘over mid foot’ tho...

Funny thing is that if u pause between 3:33 and 3:36 you will see that in the (wrong form) the bar is on mid foot and over the knee and in the (correct) form the bar is in front of the foot which i think it's not what the technique is all about...

Very much appreciated. For some reason you automatically do it wrong. once you drop the angle it feels a lot easier. You need greater shoulder flexability and its hard to look down .

One thine I don't quite understand is, that if you pause the video at 3:36 the bar looks to have moved over the toes rather than mid foot.

the bar no longer appears to be over his mid foot when hes deep in the hole when doing low bar

I'm currently working on a strength program involving front squat and low bar back squat, both trying to use the form taught by the book and your videos. I have absolutely no issue with the front squat. But while low bar back squatting I get a small dolor in my left Pectineus muscle area. Do I bend to much forward or might it be another issue with my form ?

great help

Bending over a little more takes so much stress off the knee

i had a triple discus prolaps at the lumbar spine. is this a good way for me or is this a good way for a "normal&healthy" person without any kind of back injuries? greetz vom vienna

if you have long femur your spine will be more horizontal , if you have short femur your spine will be more vertical. high or low bar doesn't matter.

How about the high bar position?

but isn't there great squaters that stay upright? seems to me like its more of a preference based on leverages

Can anyone explain an easier way to understand this, I have heard many explanations about this but can’t seem to understand this. PLEASE HELP

Bruh why his head stickin forward like that

Hi Starting Strength do you have any gyms in Spain Id like to see your technique of each exercise.

Concise and on point. Other videos were either too short, not showing the most important angle or just too elaborated with camera angles moving all over the place as if I'm seeing some sort of informercial.

Huge difference in knee movement. The correct way has very little forward travel on the knees, more like sitting down.

I think this is a little weird maybe because i high bar squat and this is low bar.

Where to get that karate kid miyagi Tshirt?

So the Chinese Olympians are wrong?

3:34 Look at the bar path. It's too much forward... How can it be right?????

Head should be more neutral. Position shown compromises spinal alignment and breathing.

what if you do high bar not low bar is it still the same ?

how is this different from a good morning style, that everyone warns against? I'd love to know the difference

damn no wonder i can't increase the weight and have pain..

Miyagi tee shirt is awesome tee-shirt

Does this count for high bar also?

Saturdie Morning

I feel a snap in my hip when I squat and the only way I found to prevent it is by keeping the back as vertical as possible. It doesn't hurt but it's quite unpleasant because I don't know if it's a minor issue or if I'll ruin my hip by doing it on the long term, so I'll keep squatting the way that feels smoothes on my joints. Besides, why would I modify a leg exercise to target my back?

I think chase gets a beating off rip now and then !

I need those shoes

If you squat this way should you skip deadlifts (redundant) and do leg presses so the quads can get some work too?

Chase looks like a T1000 , change my mind

Just be careful not to turn it into a good morning 😉

A squat video less than 5 min??

uhh..... something's sticking out.

That looks like highbar. Also he's sticking his ass out. Also he has forward head/neck. Is all of this good..?

Wow

👌

Sorry Mark but the justification for bent over squat is poor. Basically you’re trying to mimic the dead lift with the squat. Why? Use the dead lift to train the back in the way you desire. Use the squat to train legs and hips. There is no good reason to make the movements biomechanically equivalent.

Man the rack is in perfect focus...just not Mark. Pull critical focus first.

I'm currently running Starting Strength, Mondays, Wednesdays and Fridays. Doing the 3 lifts takes me around an hour which leaves me no time for accessory work. Is it ok to hit the gym on saturdays to do a bunch of accessory work?

His head is drooping too low. And he lowers himself too fast. He should have some control of the eccentric phase of the rep.

Haaland

After 11 years of Coaching various methodologies I am wary of any Coach who says, "THIS is the right way, and THIS is the wrong way." As opposed to, "THIS is the way we do it and here's why." I can respect his methodology and the manner in which he teaches it. He's created a cult following and has commercialised his approach. That's good business acumen. However, I cringe when he talks in such absolutes about a movement that can be done in so many ways. The irony of him criticising others for being brain washed. It's not brain washing to teach one standard methodology. It IS brainwashing to preach that you have the only solution to a movement and all others are wrong. The upright backsquat has huge utility and is an extremely effective performance position. Just ask any Olympic Weightlifter.

The young man has postural anomalies that he should address that may result in potential injury short or long term and will become more ingrained the stronger he gets and the more hypertonicity he creates in his musculature. He stands with his body weight shifted onto his left leg, his left foot-knee and hip are externally rotated, thus his right shoulder his elevated hence the higher trap. This will usually mean the left foot may have a fallen arch. The peroneals, Tensor fasciae latae, outer quads, glutes and deep hip rotators on the left side will be shorter, thicker and denser. Usually the lower back on the left side will have a tighter quadratus lumborum and paraspinals. The mid and upper trap will tend to be shorter and tighter on the right side. And the suboccipital muscles will tend to be shorter on the left side which would cause one to look for a C1-C2-C3 potential misalignment. I would look for imbalanced hamstring tightness with the right hamstring perhaps being shorter-but not always and also if the right psoas is also shorter than the left.

The people who don't believe it or they don't believe it works for them obviously don't understand their body and are probably not doing it correctly. Remember that no body is the exact same and everyone's torso angle is going to be different. But the point is that the spine remains neutral throughout the entire movement while the bar stays over the middle of the foot. Educate yourselves before saying stupid shit.

This is how you low bar squat, NOT high bar squat. Two different lifts: hip dominant versus quad dominant. Check-out Idalberto Arranda & Anatoly Pisarenko for correct high bar squating.

its not a front squat

Nice bullshit 🙈🙈🙈🙈🙈❤️

I was told to keep my back and legs vertical while squatting.

Well.... I don't think this turned out to be a good Video explaining the back Position in a low bar squat... in fact I think it failed... Given the individual anatomics, a squat, performed with the lowbar Position, opening knees and hips at the same time with vertical bar path over the midfoot! will always be correct (otherwise he would lose Balance or the heels would rise from the Floor). depending on Femur length and or in comparison to the upper Body, this automatically results in a more horizontal or more vertical back angle with the bar over the midfoot, case closed. In this Video during the "wrong" squat at 1:41 everything went fine, knees and hips opening simultaneously, vertical bar path over midfoot, only Thing wrong was leading back up with the chest insteadt of hips!! but thas was not the reason of the Video. i want to state again that he made a fluid practised movement during the "wrong" squat. When we look at the "right" squat at 2:41, the movement seems lessed internalized by the Trainee. The descent Looks like a uncertain two step procedure starting with the hips back. much more important, the bar is not traveling vertical! at the hole its in front of the toes ! This Position is not sustainable, I am sure with more weight on the bar it would look much more like the first "false" squat.... only Thing different was hip drive in the second example. Otherwise I really enjoy your Videos, expecially the series with "the art of manliness"

So Tom Platz squatted wrong?

in one of your videos YOU said to throw your chest up and on this on you say itsthe wrong form

no wonder people fuck up there backs... thats just horrible form... back squats are bad news... trap bar deadlifts or deadlifts from 4-6 inches below knee, leg press and kettlebell front squats are all you need for SAFE lower body development!

the accent makes me trust him more

His arrogance would be off putting if he did not have the where-with- all to back it up.

Biomechanics determine the angle. So be perceptive of what works for your body type - this advice is not going to work for everyone.

not trying to sound like a hater but is he trying to squat to do what...build muscle or just strength, i can tell u everything i ever did up till last year was a bent over more horizontal squat and it never gave me the results i intended to receive. y would i spend time to train my lower back when im trying to get bigger legs and force them to work alone and harder lolz. im just a bodybuilder and its just my take on all this...the horizontal position just limits on your rom i note 3:36 in this video you can even see it happening. anyways have a great forever everyone, and my final thought and maybe only ever advice is question everything because there are a lot of deceivers out there and many scientists have eventually been proven wrong over time with many things

How do you keep it over the middle of your foot.