Advanced Squat Technique to Stay Upright | Why They're Wrong About The Wrists & Elbows

Рет қаралды 44,561

Күн бұрын

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Пікірлер: 79

@robinw4354 5 жыл бұрын

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

@GMHKLR 6 жыл бұрын

lol this simple tip made my squat look 10x cleaner

@BrendanTietz 6 жыл бұрын

eat.boost.lift Hahahaha yeah it’s kinda of one of the few quick fixes that actually works if your bar position holds up!

@BrendanTietz 6 жыл бұрын

eat.boost.lift really happy it helped!

@rainyram4813 6 жыл бұрын

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

@sanjushrestha1346 5 жыл бұрын

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.

@carissamarie821 5 жыл бұрын

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

@Raulb6728 6 жыл бұрын

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.

@2Tall_Powerlifting 5 жыл бұрын

Good to see I'm on point with this before finding this video. It really does make a big difference.

@nixxrunner 6 жыл бұрын

Thanks for the tip! gonna try it

@justinparker6117 Жыл бұрын

This is actually so good. Thank you

@bjjandlift6365 6 жыл бұрын

Lanky lifter checking in, I’ll be sure to try this today. Thanks

@NoahDancaster 6 жыл бұрын

This is a fantastic tip, almost a game changer. Thanks!

@dkillahne 6 жыл бұрын

I really appreciate your videos bro. Thanks

@slickid8888 6 жыл бұрын

Another great video, thanks! Can you do a video reviewing your run with the Bulgarian method and your squat max before and after?

@jpercy 6 жыл бұрын

I’m gonna give this a try today!

@n0_fear 11 ай бұрын

Great video, feel like there aren’t enough discussions on this topic

@TDace25 5 жыл бұрын

Can’t wait to try this my best squat day

@bautistalafranconi8101 2 жыл бұрын

Thank you, helped me a lot

@CFH298 6 жыл бұрын

Different than the starting strength method, I like it!

@Showdownxlm 3 жыл бұрын

watched this video. Rewatched my squat from this week. --> this queue gonna be epic for me

@Gachungalia Жыл бұрын

I'll try this out today. I've been struggling not to lean forward even with pretty light weights on the bar

@lankstadiscs 6 жыл бұрын

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.

@BrendanTietz 6 жыл бұрын

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!

@xinsanedefeatx 3 жыл бұрын

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

@TiberiusStorm 6 жыл бұрын

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.

@dennisnordlund902 Жыл бұрын

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.

@otislehitahuhuatama6520 8 ай бұрын

Thanks!

@BayAreaLakers 4 жыл бұрын

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.

@itmightbeoctober8789 Жыл бұрын

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

@SnakeC666 6 жыл бұрын

great tips :)

@gaelgillotot794 6 жыл бұрын

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 !

@jasonmerritt4931 4 жыл бұрын

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

@TaxCrafter 5 жыл бұрын

could this also be the solution to ellbog pain, ellbow tenditis, tennis arm ?

@tylerstronk 6 жыл бұрын

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?

@SFitz09 6 жыл бұрын

Yes 👏🏻👏🏻👏🏻

@champion5545 4 жыл бұрын

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

@chg1464 5 жыл бұрын

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.

@rookendgame 3 жыл бұрын

You have a video for every problem I have lol

@runningwild1123 6 жыл бұрын

Can this work for a high bar back squat?

@tylerdetermined 4 жыл бұрын

still watching this to this day

@Mini-vz7yk 6 ай бұрын

Hello, please becaution with overextending your neck

@RestinPeaceBob1 5 жыл бұрын

seriousely where to buy that shirt man ....

@misslaruerouge9708 6 жыл бұрын

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....

@PrinceDavid. 6 жыл бұрын

Man, i'm using your beginner program and the gains are real!! Thank you so much!!

@segason6 6 жыл бұрын

Dino Locker please give it all you’ve got

@tstreino 6 жыл бұрын

Free?

@BrendanTietz 6 жыл бұрын

You’re welcome! Glad it’s helping you so much!

@DoyleStrengthAndPerformance Жыл бұрын

What about if your elbows hit your thighs when you squat this way? Isnt that illegal in PL?

@nickmanning4prez 4 жыл бұрын

Wow! not sure how Rippetoe can argue head down elbows up after seeing the before/afters here

@PeaceBeStill39 6 жыл бұрын

That bar would slip right off me if it was that low lol great tips though nonetheless!

@marifergarcia9115 6 жыл бұрын

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🙏🏽🙌🏽

@dummy999 6 жыл бұрын

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.

@marifergarcia9115 6 жыл бұрын

ScopeY THANK YOU SO MUCH for these advices, i’ll put them on practice right away ☺️😁🙏🏽

@dummy999 6 жыл бұрын

Of course 😄

@matti7045 6 жыл бұрын

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.

@marifergarcia9115 6 жыл бұрын

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?

@alecmaier4981 6 жыл бұрын

God I need that shirt

@maann89 5 жыл бұрын

What about elbow tendinitis!! 😭😭 literally trying to keep my elbows tucked, causes my elbow tendinitis to flare uppp

@raymond5488 3 жыл бұрын

0:40 - 0:54

@raymond5488 3 жыл бұрын

He advise you not to

@RA-hf9uq 6 жыл бұрын

pause at 4:21

@sagarkalra7491 5 жыл бұрын

Who's dead lifting next to you ? There's a lot of bar slamming . Anyways great content 💪

@rainyram4813 6 жыл бұрын

Do you own your own gym?

@Johnny-lj5ef 6 жыл бұрын

Your shirt. I. Want. It.

@BrendanTietz 6 жыл бұрын

meaty cabbage hahaha my friend and client yoni made them and sold them super cheap. Was like 20 with shipping I think

@khenchman 4 жыл бұрын

Do you do this for high-bar position?

@BrendanTietz 4 жыл бұрын

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

@sulezraz Жыл бұрын

3:28

@jemag 6 жыл бұрын

The problem for me is that it seems to rape my elbows for some reason

@BrendanTietz 6 жыл бұрын

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