How To Squat: Low Bar

Рет қаралды 1,304,643

Күн бұрын

startingstrength.com/article/a...
In this video I cover the low bar squat as it's taught in Starting Strength 3rd edition. I discuss the differences between the high bar squat and the low bar squat, how to perform the low bar squat, depth and knee safety, and anthropometric differences.
Intro: 0:00 - 0:37
Good Technique: 0:38 - 3:26
Exercise Selection: 3:27 - 7:03
How To Squat: 7:04 - 9:57
Grip: 9:58 - 11:13
Hip Drive: 11:14 - 12:28
Depth & knee safety: 12:29 - 14:45
Coaching the Squat: 14:46 - 15:41
Different Body Types: 15:42 - 17:55
Outro: 17:56 - 18:18
Follow me on IG @untamedstrength
Untamed Strength is a Powerlifting/Strongman gym located in Sacramento, CA
www.trainuntamed.com

Пікірлер: 1 300

@BlizzJaster 5 жыл бұрын

I put the bar diagonally across my back so that one side is high bar and the other side is low bar. That way I don't miss out on any gains.

@1111poul 5 жыл бұрын

Remember to switch sides between sides to prevent imbalances

@ourinvisibleenemies7779 5 жыл бұрын

This is joke, no doubt, or crazy.

@Folau4Life 5 жыл бұрын

This is gold haha

@keangkong 4 жыл бұрын

Good to cover your bases.

@casperhansen9955 4 жыл бұрын

Genius

@Rob-du2fp 7 жыл бұрын

"Thou shall maintain a spinal position that is as the earth: flat." -Alanius Thrallicus

@roystem 4 жыл бұрын

Really cracked me up :D

@weeshnaaa 7 жыл бұрын

That origin of squat scene was flawless

@bigbadwolf200335 7 жыл бұрын

Would of been amusing if the rock had bounced back onto Alan foot lol

@Warpull 7 жыл бұрын

the other squat vid he had about depth was hilarious

@RokkitAk 5 жыл бұрын

Your face is flawless

@xil.sanctified 5 жыл бұрын

I laughed out loud.

@MoreBuffMoreMuff 2 жыл бұрын

@@RokkitAk my man

@joshie_versace 7 жыл бұрын

Love that Alan goes against his ego and changes old information in his vids

@willwyatt7023 7 жыл бұрын

A mark of an honest man.

@doryfishie2 7 жыл бұрын

He was independent when he made his old video. He's now a certified starting strength coach. Connect the dots.

@matcoddy6097 7 жыл бұрын

the information from older vids has slightly different goals, and benefits, the starting strength style of squat has so me great benefits, and some negatives, (like any squat, or movement that emphasizes certain benefits, enhances certain spectrums of performance etc.,), On a side note starting strength can be extremely dogmatic lol

@DJcs187 7 жыл бұрын

Unfortunately it rather feels like he was indoctrinated.

@CrimsonStrider 7 жыл бұрын

doryfishie2 And? He obviously agrees with the method SS uses; why wouldn't he update a video to reflect new knowledge?

@GaviRG1 6 жыл бұрын

Dont yall hate when your girl says go deeper but You have long femurs and poor ankle mobility preventing you from going lower /:

@The_Legend_Himself 5 жыл бұрын

D B gotta note that if you do this you have to change your bar position to keep bar over mid foot.

@The_Legend_Himself 5 жыл бұрын

D B talking about the original post that there will be a difference between the two as no one never mentioned high bar or low bar

@The_Legend_Himself 5 жыл бұрын

D B hahah no problem man

@ljfran2383 4 жыл бұрын

Aww heck I dun run outa deck

@someoneprice2371 4 жыл бұрын

Gabriel Ramos true

@clootscalhoun9481 3 жыл бұрын

Didn’t squat for years (like 10) bc of discomfort. After watching his and Jeff Nippard’s videos on low bar squat, it got me back at it. Thank you gents. Revolutionary.

@Kanreol_Malk 7 жыл бұрын

Fine, I'm convinced, I'm gonna switch to low bar. Damn, I hate re-learning things...

@Krakenpus 4 жыл бұрын

Kanreol how did that work for you 2 years later

@michaelcozzitortoiii5350 4 жыл бұрын

Kraken he probably quit lifting and got fat

@Ivan-np3ls 4 жыл бұрын

Update: he ded

@Mohamed-dz1sn 4 жыл бұрын

Well I don't know if anyone is interested, but I've switched from high bar to low bar almost 1 year ago after seeing this video too. My problem tho was the fact that I just couldn't stay anymore upright as the weight got heavier and my hip flexors felt always so tight on the high bar squat. So after my switch I was able to keep my back more upright as you already starting in a kinda slight-bend position and my hipflexor felt way better. In the beginning I had to get used to the bar placement in my back but you will get slowly used to it.

@joshgladden2930 4 жыл бұрын

@wilfordbrimley6938 7 жыл бұрын

When you're such a big fan of Alan you knew literally everything he was about to say, but watched the whole thing anyway.

@robtolliver1156 4 жыл бұрын

I just officially made the switch to low bar squat and weights that use to feel heavy legit feel like feathers my squat isn’t anything massive but I’m excited 😅

@Jono560 5 жыл бұрын

Thank you so much for this video. I switched to the low bar squat with the technique you demonstrated in this video and my squat felt immediately pain free and went up 30kg instantly. It’s still going up and I’m loving feeling strong! Thanks again man!

@cuchulain1647 5 жыл бұрын

You’ve always been a good teacher. But now you’re becoming a GREAT teacher. Content and explanations are great. Also the continuum of information progresses logically and each concept build upon the last in a succinct and logical way. You’re doing a great job Alan.

@kenk1406 7 жыл бұрын

Hey man, thank you for the extremely well thought out and concise videos Each time I get under the bar I watch you or Starting Strength and find something I need to focus on each time to get it right. I hit 225 for 3x5 today, most I ever had on the bar, 2 months ago I was sticking on 185 and barely squeezing out 3 sets of whatever. Gotta love progress however small. Congratulations on the certification, love seeing people put in the honest hard work and come out on top!

@TuLegitify 7 жыл бұрын

I love how when first introduced, Alan didn't say HIP DRAYVE, he just let it sit on screen. Glad to have you back Alan!

@timfitzgerald9083 7 жыл бұрын

In the beginning God created the squat And he was happy with his creation And some years later gym Bros skipped the squats God became angry and flooded the earth And alone he spared Alan thrall Because he squatted

@NikeAirJordanGabes 7 жыл бұрын

Tim Fitzgerald Gym bros squat, but they high bar and quarter squat.

@wilaustu 7 жыл бұрын

Tim Fitzgerald Best comment we're gonna see on this vid. Hope Alan sees it.

@timfitzgerald9083 7 жыл бұрын

Christian Torres that's why Jesus came down, who is also Alan thrall. He came to educate them, for they knew not what they had done

@NikeAirJordanGabes 7 жыл бұрын

Tim Fitzgerald But they do know what they've done and refuse to accept the knowledge of Jesus! They choose to quarter squat 315, instead of receiving the wisdom from Jesus Christ.

@timfitzgerald9083 7 жыл бұрын

Christian Torres Then on judgement day, he will say "depart from me, I never knew you, wicked men who lift heavy weights for the attention of others". But he knows their hearts, for they have sinned

@angelad7312 4 жыл бұрын

I’ve watched 100 videos on squats and this one is the one I come back to again and again. Everything about it is perfect.

@levifarmer6047 7 жыл бұрын

TIL about knee slide and why my knees always hurt so bad after sqauting. Thank you! Love the "How to" videos. They helped me along with my 5x5 progress.

@WeaponX5 6 жыл бұрын

Awesome vid Alan, saw your first how to squat video and now watching your second I can see the change you made to your depth. A great example of how no matter how long you've been doing something for a long time, we can always improve in some way. Keep the vids coming man.

@Wimpymind 7 жыл бұрын

this vid is in reality just a way to show off drawing skills.

@nolenlifts4661 7 жыл бұрын

wimpymind n and such beautiful hand writing

@DanceCommander 7 жыл бұрын

You call that skills?! Where are the boobs on the female stick figure?

@yes3190 6 жыл бұрын

Shosanna Dreyfus Too many chest presses.

@joshgladden2930 4 жыл бұрын

face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull face pull

@fko1 7 жыл бұрын

I really enjoy Alan's videos. He explains things simply and in an entertaining way. I always manage to pick up a few helpful hints that make my lifts better.

@jasonjames3128 2 жыл бұрын

Just wanted to say I love your videos. Most days when I get up to go do my powerlifting training I find one of your videos and watch it as I get ready to leave the house for the gym. You have deffinently helped me hit goals and improve my form. Thank you

@maac061194 7 жыл бұрын

Thanks for the video Alan. I finished reading Starting Strength thanks to your recommendation, im following with PP for SS. This kind of videos help reinforce what the book and other articles/videos and podcasts of Mark Rippetoe, Jordan and Austin says about it. Really helps covering some details that may be obvious or implicit for some. Btw. Nice Special Snowflake reference!! Greetings from Mexico, Alan!

@henrypham904 7 жыл бұрын

Holy shit how does Alan come up with these brilliant video ideas 0:43

@joshgladden2930 4 жыл бұрын

@henrids 2 жыл бұрын

I've watched around 15 YT low bar squat tutorials, and this one is definitely the best one.

@tobymeyer2323 4 жыл бұрын

The best video on squatting I’ve ever found. All for FREE. Thanks a million, Alan!

@davekooper 7 жыл бұрын

Before I started low bar squatting I ran into so many dead ends with my squat, stopping short of parallel being the main one, but as the weight slowly increased I noticed more and more issues with my sciatic nerve and weakening of the IT band. Probably 6 months ago, maybe 9 at this stage I converted over to low bars and I haven't been able to go back since. My squat has comfortably doubled and I finish every leg day 99% ache free. I tried high bar again last week and found the bar just rolling into the low bar position, I feel its the universe telling me I was destined to low bar squat. Thanks Alan, if it wasn't for you I'd still be squatting 80kilo in agony going ass to the grass and have no real progress to speak of.

@HakuShounen 3 жыл бұрын

I used this video to help me try out low bar for the first time today, and just hit four plates for a 1RM PR. Thanks for ALL of your great videos Alan!

@Ezreal223 6 жыл бұрын

This guide is the best guide ever. Clear instructions, explanation, even with counter arguments.

@AmazingAsif 2 жыл бұрын

I watch this every now and then, a few times a year because of how Golden and valuable this knowledge is. Love you Alan. Hope you doing well

@irunthepeg 7 жыл бұрын

Dude you're amazing. This is making me excited for leg day tomorrow.

@ionAction 6 жыл бұрын

I'm convinced. Gonna start learning low-bar.

@fernandomoreno3370 4 жыл бұрын

I love coming back to this video to go over the basics and I always find out where my technique flaw is. Amazing detail put into this vid!

@daveyrice 6 жыл бұрын

Alan you are a legend, this video just sorted out my squat big time. Elbow pain went away once I followed your technique, Thanks a million.

@darrylstewart8788 6 жыл бұрын

Thanks Alan. Good to see Coach Rippetoe in there as well.

@jacobflowers5015 7 жыл бұрын

10/10 flat earther joke

@everydaywarriors 7 жыл бұрын

Haha, the illustrations are witty and entertaining

@mixvikings8789 7 жыл бұрын

Jacob Flowers when is the flat earth joke

@shocdoc64 6 жыл бұрын

1:00

@CrazyEights1231 6 жыл бұрын

Shawn Thompson strength =/= muscularity

@thepropolys 6 жыл бұрын

I understand a flat earth joke, but surely he does not have to mock God in the process

@Kitsunevania 6 жыл бұрын

I've always struggled with my squat technique and this is hands down the best video on it I've seen. And I swear I've seen like every one on youtube.

@mugflub 6 жыл бұрын

One of the best squat tutorials I've ever seen online. Good work.

@NotQuiteEpic 7 жыл бұрын

An excellent video! I've just recently started watching you videos, Alan. This one was very comprehensive. I just started low-bar squatting and I really like how it much more engages my hamstrings. All I was doing previously was high-bar and it felt like I was lifting with mostly my quads. Also your videos of flexibility have helped me immensely with my squat depth! Thank you, Alan. Keep up the awesome videos and the awesome beard! TRAIN UNTAMED!!!

@BrewingWithBrandon 7 жыл бұрын

Clarence Kennedy has even said that he uses low bar technique with a high bar position

@Buran01 7 жыл бұрын

Lol.Must be "to confuse the muscles", bwahahahah

@i3lack0ut 7 жыл бұрын

Brandon Dennis Other way around. He uses low bar placement and highbar depth/verticalness

@Edgarisftw 7 жыл бұрын

Brandon Dennis True he did mention that. However doing lowbar technique with highbar is bad for your back.

@rustyblade9366 6 жыл бұрын

Most people do without even knowing it. They bend over at the bottom and drive their hips up. It's more productive to work with this natural motion than trying to counter it by staying vertical. Another point why low bar might be better than high bar.

@antoniettamancinelli6581 5 жыл бұрын

@@rustyblade9366 That'd be a good morning squat, it must be corrected.

@the.katatak 7 жыл бұрын

Glad to see new Untamed content! Looking forward to all the new and awesomely presented info.

@NikeAirJordanGabes 7 жыл бұрын

Good to see you uploading again! One of my favorite lifting channels on KZfaq!

@TheHaiku2 7 жыл бұрын

This is simply the best, most accurate, and detailed video on squatting that exists on the internet to date. Top notch shit, Allan.

@johngutierrez6337 7 жыл бұрын

That Mark Rippetoe clip was inspirational.

@grahamlocklin 7 жыл бұрын

Another great video, thank you. I really enjoyed the edits, especially the dropping of the ball.

@WillCarlson 5 жыл бұрын

I have quadriceps tendonitis, and you explained perfectly why at 13:36. Also, I don't think my knees were following the 30 degree path of my foot placement and I've been doing the high bar the whole time. This was by far the most helpful squat video I've seen, thank you!

@krizex 7 жыл бұрын

just the right balance of funny and informative :)

@Atlas2xM 7 жыл бұрын

Alan thrall is a flat Earther confirmed

@everydaywarriors 7 жыл бұрын

Haha, he's good sht.

@NikeAirJordanGabes 7 жыл бұрын

Da BigCheese Thicc*

@rdrake316 6 жыл бұрын

Flat Earth psyop!

@joshgladden2930 4 жыл бұрын

@jayakfit 7 жыл бұрын

Brother! You are f----in hysterical! Great job explaining the complexities of the squat whilst remaining stooopid entertaining to watch. Thanks for being a credit to the industry. Seriously.

@pomorak1 3 жыл бұрын

I got six words for you. Thank You, Thank You, Thank You! from a 50yr old grandfather in the UK. I have been watching other tutorials and still been having back pains and cannot squat heavy. I though it may been due to my bad back. Most videos been saying to do the high bar and ass to grass but once I switched to low bar and followed the techniques from the video my squat weight increased by almost 70%. Best all I am a bit sore but no severe back pains!

@satoshistan 7 жыл бұрын

please do a Power Clean How to next!

@gerritsteinbach5499 7 жыл бұрын

I wonder if during off time he goes home and draws diagrams of knees...

@andreyartemyev9634 6 жыл бұрын

the only fucking guy i come to watch for anything related to "informational and learning" benefits... fucking love you Alan.

@willwyatt7023 7 жыл бұрын

One of your best videos to date, Alan. And that's saying a lot, because heretofore, you've posted some really good ones.

@michaeltkach8216 7 жыл бұрын

The watermelon part reminded me of "the office" lol

@AnandJ 7 жыл бұрын

The Flat Earth Society has members all around the Globe

@thetruth5232 7 жыл бұрын

Damn!

@brois841 7 жыл бұрын

LOL... touche! :)

@marcorodriguez7694 6 жыл бұрын

Underdog Strength hahaha!!!!

@CodyCannon11 6 жыл бұрын

Underdog Strength bahahahaha

@searchin4music 6 жыл бұрын

logged in to like this :)

@victory7436 4 жыл бұрын

Your videos are really helping me. The best videos ive seen so far on KZfaq. Thank you sir!

@nethanielgabriel8143 7 жыл бұрын

Alan, your whiteboard skills are second to none. Probably the best drawing of knee anatomy I've seen.

@ratanxsingh 6 жыл бұрын

U r the great sir 💪🏻😎👌🏻 Love u sir 😍🌹 I am from India 🇮🇳

@nickzema4683 4 жыл бұрын

"That time the hips came forward again... no that time the hips came forward again... that's that Louis Simmons sh***." - Mark RIppetoe

@xene911 7 жыл бұрын

the lowbar and highbar information changed since the last video about it :-) happy to hear

@georgechristiansen6785 7 жыл бұрын

This is honestly the best squat video yet. Great job!

@djboostin20 7 жыл бұрын

Alan, thank you. For me, reading the starting strength books are like taking sleeping pills after drinking a 6 pack of beer. Just a small tweak in foot and hand placement that you highlighted in this video allowed me to do a very easy 10 reps with a weight I struggled with for 5 reps for the last month.

@johnc4352 7 жыл бұрын

Did you snatch the pebble from Rippetoe's hand Grasshopper? P.S. Gravity is your friend while lifting weights, not when you are on a roof!

@descendency 7 жыл бұрын

The thing that helped my form (in all my lifts really) that you mentioned in one of your videos was that you have to apply force in both directions (up and down). Focusing on 'hip drive' and pushing the floor down with my feet (as well as keeping my back straight and strong) did a lot for my form. Im kinda surprised it was left out of this video, because it honestly helped my knee/hip angle open/close the best. Thanks for the videos Alan!

@Dackapotomus 6 жыл бұрын

I did my internship in Sac over the summer. Spent all my free time training Jiu jitsu. Been watching your videos for a while now. Great content. Found out recently you guys were right by me and I could have come by. I was so bummed I missed my chance!

@benjaminx7822 7 жыл бұрын

Gravity the word that killed a watermelon

@denmyos 7 жыл бұрын

8:16min HIP DRIIIIIVE!!!!! :)

@austinadkins9113 7 жыл бұрын

denmyos no it's HIP DRAAHHHVVVE

@amaes03 7 жыл бұрын

Thanks for the video Alan! I am a beginner trying to do starting strength, I really appreciate the tutorials for proper form. I look forward to more tutorials!

@MrKasperKLarsen 7 жыл бұрын

I love your videos Alan. Very informative and to the point! Keep up the great work. Love and support from Denmark

@QQyoko 7 жыл бұрын

High bar master race reporting in. I'm just here because I missed that beard and wanted to see it again.

@adsasdsdasdasd3079 7 жыл бұрын

same here

@stevena8719 7 жыл бұрын

QQyoko high bar 4 life

@AinaweeUAE 7 жыл бұрын

I tried lowbar and the bar pierces through my skin causing pain. High bar feels much more comfortable.

@mtbicepulous 7 жыл бұрын

QQyoko same here, I don't really agree with what's being said here particularly that which relates to ATG squats but what the heck that beard is alpha as fuck

@Orcrist 7 жыл бұрын

Yeah, I find it difficult to watch his videos since his move to starting strength philosophies. It is like when somebody claims to have found religion and completely changes, and does things in pretty much the opposite of how they used to. There are plenty of Riptoe and his crews videos out there, we don't really need more SS based squat videos. But hope it works out for Alan, will be interesting to see the impact this style has on his Strongman stuff.

@NK-ib1iz 7 жыл бұрын

clarence kennedy 15:29

@VikingShorts 6 жыл бұрын

That's awesome you explained the depth that way. I've been doing SS for about a year now and have built my squat up to 420. Squats have been ass to grass up to this point. I thought I was doing a good thing. Here's to retraining muscle memory. Thanks again. Great video.

@captainzoltan7737 5 жыл бұрын

thank's so much! I always had trouble doing the squat and was super intimidated by it, (especially when my brother made fun of me for having bad form when i tried doing it). I always struggled with getting the form right and ended up puttting the excercise, since i have pretty long legs, but now i know i can do it properly.

@folksurvival 7 жыл бұрын

15:53

@adityasinha8089 7 жыл бұрын

"That is as the Earth... flat" lmao

@loosegoose2466 4 жыл бұрын

Bloody hell mate, this way of squatting made such a difference. You're so good at explaining complex things quickly and memorably. Should be a teacher pal. Legend. Thanks so much. My 47 year old spine thanks you.

@antwannn111 7 жыл бұрын

Thanks for the free advice! I've read starting strength a few times but this is a great quick resource / refresher.

@MatiasStrengthCoach 7 жыл бұрын

Great video man, probably the most "in depth" squat video out there. I do slightly disagree on chosing the low bar squat for the reason that the high bar is closest to the purest squat pattern and the fact that it places more emphasis on the quads and less on the low back makes it a better complement for GENERAL strength development than the low bar considering that we all perform deadlift, that is the purest way to train the bent pattern. Great stuff Alan, keep it up!

@zyzzuschrist3410 7 жыл бұрын

Hip Drahve!

@mbp2059 7 жыл бұрын

This is the best squat video on KZfaq. Thank you!

@Raziel537 6 жыл бұрын

Just discovered your channel and boy am I glad, amazing video bro!

@johnlee6994 7 жыл бұрын

Low bar is the only way to go for me, high bar feels like shit because I was borne with frog legs. Jack is me

@joebill5136 7 жыл бұрын

May I introduce you to CanditoHQ and his hybrid squat video.

@sweetcheex 7 жыл бұрын

I think hip structure affects hybrid squatting. I tried that as I'm all legs/limbs at my giant height but my hips didn't enjoy it.

@johnlee6994 7 жыл бұрын

Joe Bill I will certainly try this

@joebill5136 6 жыл бұрын

Hip structure affects all squatting. More hip dominate squats like low bar will likely disagree with you. If you are all legs though like me, Front squats and HB back squats are bother the knees at times too. That is why finding the inbetween tend to be the best fit for most people.

@Davesobscurevideos 7 жыл бұрын

Dude, Alan is King Ecbert from the Vikings. How am I just now seeing this.

@CarpetolA 4 жыл бұрын

Today I decided to try squatting with a low bar after watching your videos. It went like a breeze. I was almost tempted to add more weight, but I'll have to stick with my program. Also, on my bench press I followed your tip on using more leg drive during my lifts. I was stuck on a weight from last week. It felt much lighter. You got a new subscriber, dude!

@ArunSingh-nh6us 7 жыл бұрын

Great to see you back Alan! Frankly, I learnt the compound movements from your videos. I am now working on front squats as they are mandatory for a clean. I'd love a few tips on front squats (pros and cons of it). Thanks!

@nolenlifts4661 7 жыл бұрын

Thank god no more moment arms. Once is a enough hearing about moment arms on KZfaq lifting channels.

@MrFrogjab 7 жыл бұрын

Hmm, row machine and deadlifts... how are those connected? :)

@aarondouglas8421 2 жыл бұрын

Alan you are great! From my first meet to helping me transition from high bar to low bar

@adamfranklin1126 7 жыл бұрын

Great vid, brother! Congrats on the cert, and welcome to the Starting Strength family!

@gabrielrangel956 7 жыл бұрын

There's a lot of rhetoric here. I low-bar squat and front squat but never high-bar squat, though no movement is superior - it depends on the athlete's goals and build. Also, Hip Thrust is far superior exercise to train the extensors.

@Guruofsexy222 7 жыл бұрын

13:30 Bryce Lewis and olympic weight lifters always squat in that fashion and never has problem with their knees. How is that possible ???

@MuEnViFitness 7 жыл бұрын

he said it might cause problems not that it will

@Guruofsexy222 7 жыл бұрын

MuEnViFitness oh my bad 😧

@lukeg378 7 жыл бұрын

You're right to point this discrepancy out. For beginners doing low bar squat, it's good advice not to let your knees go forward. But it's not really because of injury, it's because that's how you get the correct hip drive. If you have healthy patellar tendons and quads, and otherwise have good squat form, you are not likely to have problems due to forward knee travel. In fact, forward knees can be desirable if you are trying to develop your quads--for example for Olympic weightlifters. For some reason SS approach to squats is all about minimizing quad involvement.

@spliffzombonie 7 жыл бұрын

But are you certainly sure he's never had knee problems? You train with him? (serious question). It the video's context, it increases the probability of knee problems. Not that it will for sure. But why risk that?

@lukeg378 7 жыл бұрын

When you do hear about injuries from Olympic lifters, it's usually not the squat that's doing it. It's the sudden impact from catching cleans and jerks that really gets you. FWIW I had a patellar tendon graft for my ACL surgery, meaning I had 1/3 of my tendon removed (much of it has grown back since then, but it's not what it used to be). ATG squats don't bother it, even front squats with a lot of forward knee travel. So claiming that these exercises put your knee at risk seems really alarmist. On the other hand, jerks--both the dip and the catch--can sometimes bother my patellar tendon. Clarence Kennedy had a patellar tendon injury and wrote quite a bit about it here, and I think it's consistent with my experience as well: www.allthingsgym.com/clarence-kennedy-interview-2015/ A few quotes: "Back Squats actually put the least amount of strain on my knees and helped a lot with rehab." (he squats ATG of course) "I have to avoid doing power variations and Jerks as its at this angle of the squat that hurts the most. I completely dropped doing Power Cleans...The dip of the Jerk is the most painful movement for my knees"

@JakubMatyska 7 жыл бұрын

Great video Alan! Happy to see you back. Shame that I can't give it more than one like. Shame that I can't give it more than one like.

@petersilie6335 7 жыл бұрын

this is amazing. i learned why i always almost fall backwards. i wasnt bending foreward enough. i was tought to always stay as vertical as possible

@Uncle_Tijikun 7 жыл бұрын

Best low bar tutorial ever! I missed you buddy! All hail the hip drahve church xD Please,make a gif of rip saying "you're not a special snowflake" xD

@kenshinag 7 жыл бұрын

Probably dumb question but if I'm trying to learn the olympic lifts, aren't ATG squats best?

@sergiotl7378 7 жыл бұрын

Yes. If you ask to Rippetoe or maybe even Alan they may say to you "go with the low bar squat". But that's absurd. Just watch any oly lifter's training, they always do high bar.

@thetruth5232 7 жыл бұрын

Why is that absurd? Because, appeal to authority? I know the reasons you think of, but that doesen't really apply.

@kenshinag 7 жыл бұрын

My question was focused more on depth of squat for oly lifting. It's my assumption that I'll have to front squat or high bar squat to build leg strength. I'll have to get ATG since I have to get comfortable with using strength at the bottom of the hole when I catch a clean or snatch. I was wondering if that's true from Alan since he's competed at a WL comp.

@thetruth5232 7 жыл бұрын

neither the front squat nor the HB squat build anything the LB squat doesn't! Rippetoes approach is that you do the olympic lifts and front squats in a such a high frequency, that the potential carryover from a HB squat is negliglible and thus the squat should remain a strength, not a skill movement. The LB squat to parallel is the most efficient way to build overall legstrength. The positions and skills get practiced enough when you Clean, snatch, overhead- and frontsquat. So you don't have to HB-squat and definately not ATG. but if you don't do it, your OLY buddys will point their finger at you. Alan would tell you no different.

@lukeg378 7 жыл бұрын

>neither the front squat nor the HB squat build anything the LB squat doesn't! This is false as most people (including myself) who has done both HB and LB could tell you. FS, HBBS, LBBS use your muscles in different ratios, with HBBS being the most balanced (for most people) between quads and posterior chain. When I started olys after years of LB squats, my FS was about 70% of HBBS, which is a terrible ratio. I've been steady at 85% now, which shows just how much my quads were lagging from doing LB squats exclusively. Keep in mind many Olympic lifters have done SS or competed in powerlifting, meaning they have serious experience with LB squats. If LB actually worked better than HB they would know it. Whereas Rippetoe was only a beggining level Olympic lifter himself, so it's pretty annoying when he goes around claiming elite weightlifters are doing it wrong. LB squat is a perfectly fine exercise, and it's generally the best for powerlifting, but it has its tradeoffs. A HB squat is generally going to do a better job providing strength where you need it for Olys.

@PHNTR 7 жыл бұрын

Thank you bro. I really had some concerns about correcting my squat. I'll be sure to replay this video when I warm up during my next session.

@HAJIMEDJ 7 жыл бұрын

I've been squatting for some time now and I've been getting this low-key knee pain during flexion/extension. Might be because my knees drift, so I'm going to film my squat next time. Great video! Proves that there's always some things to learn.

@Brickinasock 7 жыл бұрын

brb smith machine

@mikecunning2226 7 жыл бұрын

Not sure if it's correct that bar travels in straight line over mid foot. In order to maintain balance, the composite CG of your body and the bar must travel in straight line over mid foot.

@mikecunning2226 7 жыл бұрын

a00a0a Thanks for your response :-). Yes CG moves closer to bar as weight increases. Right now I'm focusing on keeping CG over center of my feet (ie, maintaining balance) all the way down and all the way back up instead of visualizing bar path.

@canererbay8842 6 жыл бұрын

Right!? I have a terrible right ankle (recently operated) and a terrible right hip so I've been trying for quite some time to get the squat right. I can barely hit depth with a low-bar position and a pretty wide stance (high femur:torso ratio) and the bar always ends up over or slightly in front of the main toe joints (MTP) at the bottom. I'm not even squatting my bodyweight right now so pretty curious to see how it goes when the weight gets heavier. PS, I'd seen this comment before and wanted to read it again so had been looking for it for like an hour. Also, this is the first time I see somebody mentioning this very logical detail so cheers!

@benbebbington5069 4 жыл бұрын

the information outweighs entertainment on your videos, which i find really helpful as too much going on for entertainment makes me distracted. thanks man