Mark Rippetoe: Coaching the Squat

[RusiMusic]

The truth about low-bar squat:

rookiejournal . com / low-bar-squats-and-gomad-suck-­and-will-give-you-a-big-butt.h­tml

[PerseusStoned]

@RusiMusic Why do you continue to troll Rusi? Before anyone follows this clown's advice make sure to figure out his credentials. He's got a whole 200lb squat going for him and no education whatsoever. He is neither taught nor fit to be teaching.

[invictus14]

@PerseusStoned Any bodybuilder and Olympic lifter would tell you that high bar is better for developing the thighs, and is a more natural (safe) movement pattern.

Power squat only serves for squatting in competition, being picked up quicker by ridiculously inflexible lifters and focusing on the glutes and hamstrings.

[PerseusStoned]

@invictus14 Bodybuilders and (American) olympic lifters are not really the most credible crowd (and of course your personal opinion that "any" of them would tell me this is laughable). How about certified coaches who study this and understand the science behind it? Oh, I see we already have one of their opinions. You also lost a lot of credibility with your belief this is a power squat. All this is besides my point that Rusi is a troll; I made no comment about the squat until now.

[Incurable1488]

@PerseusStoned Oh, so we should listen to some "certified coach" instead of people who are actually lean, muscular and strong, and capable of squatting more weight for more reps than Mark Faggetoe ever could?

How about you go to the local pharmacy and ask for something called "Viagra" and take it as they recommend. It'll help you go fuck yourself, even despite your limp little dick.

[PerseusStoned]

@Incurable1488 Lol, y u mad bro? So you're holding Rusi up as a "lean, muscular and strong" example? Trollololol.

[PerseusStoned]

@Incurable1488 Yeah, after looking over your little Disney orgy playlist/previous comments I'm definitely going with trollololol.

[invictus14]

Rippetoe hasn't been a "certified coach" since he went against ACSM and their CSCS cert because he disagrees with modern sport science. Bodybuilders and Olympic lifters are generally the most educated in exercise physiology, and will also tell you:

Low bar focuses more on glutes and hamstrings. High bar puts more emphasis on knee extension and hip mobility.

Ripp isn't a certified anything. He's a minor (retired) powerlifter with a grudge against science.

[PerseusStoned]

@invictus14 Fair enough, thanks for the correct. (I'd thank you for also not blowing an angry wad out over the internet, but I'm still of the opinion that that's just generally considered good manners and people shouldn't have to be thanked for that.)

[rico925]

@invictus14 he wasn't anti-science just anti-bad-science. Read any of the ACSM articles from the 80's and you'll see what I mean. He's also a "certified" anthropologist but not that that really matters in this context though.

You're low bar high bar comparison is on point though.

[invictus14]

@rico925 He does have a point sometimes about exercise science, but his forum banned Alan Aragon for posting research that refuted a meal timing theory. He has ideas of merit but takes them too far, and I mean way too far.

[rico925]

@invictus14 Was the research a link to another website or forum? As a general matter of protocol they don't allow other sites to be posted in SS forums to keep people from advertising. If you have a link to the research I'd be interested in reading it though.

[invictus14]

@rico925 Alan Aragon explains the incident in a blog entry "Why nutritional dogma dies hard". The SS moderator was arguing that you should separate carbs from fats before bed. He has a separate page from there citing studies refuting carb/fat separation.

[crladd]

Are leg presses bad for your knees?

[Mr0Beast]

@crladd Leg press is gay.

[MsMmomomom]

Perfect form O_O I wish i could master the squat D:

[WolfForest22]

I love the comments saying she is doing it wrong / has bad technique EVEN THOUGH Mark Rippetoe is right there telling her it's perfect. I somehow think he might know a shit load more than any Youtube commenter on the squat.

[DeDuniel1]

@vleon1012 If you´re doing high bar squats you should always go beyond parallel. That is called ATG squat (Ass to Grass). Additionally to the quads it also works your hamstrings and glutes more.

[rogue8853]

arent the knees going to far forward? or is that not a big deal as long as youre pushing from the heels

[wusselfussel]

Is the wide stand correct? Is that the stand, I have to squat with?

[Insubordinate90]

Bitch has poor form. She's on the right track doing the almighty SQUAT though.

[ontheline24]

feet to far out

[GUIPenguin]

knees supposed to come forward that far? does it look like she is not sitting into it correctly?

[superawesomefilm]

@GUIPenguin ya i was thinking the same. but he said perfect?

[SGTcrackey666]

Guys should the knees go over the toes or be in line with the toes?

[TheSilverDolfin]

@SGTcrackey666 The knees are allowed to pass the toes by about 5 cm max

[magdalahlehoff]

i dont like the arch she makes with her lower back, how can you say thats a great squat?

[erinaphobia]

I didn't think you were supposed to lock your knees when you come up. Thats what is bad for knees.

[helloguy55]

@erinaphobia Anything out of the full range of motion is bad for something. It creates muscle imbalances. These aren't "muscle" workouts, these are lifts for "movement" training. This is the primary difference between strength and bodybuilding.

Bodybuilding can sacrifice range of motion for more efficient increases in mass. It isn't advantageous to do this when you're trying to train applicable strength through full range-of-motion. Different goals call for different methods.

[traddie]

This is a cool track - introductions by Chicago.

Good choice, Mr Rippetoe!

[daluke61]

@traddie

I agree! Some of Chicago's earlier tracks made for kick-ass workout music!

[mixali]

When I squat, I try to go as deep as possible (so hams touch calves). But close to the bottom of the lift, my butt tends to move in i.e. not stick out, and my lower back moves from the good natural curve, to almost the dangerous rounded off position. Can anyone tell me how to correct this, other than not going fully deep? It hurts my back to stand up the first few inches when I go fully deep, my butt curves in, back rounds slightly. Please help.

[wudthedamaja]

@mixali Are you looking up the whole way through? If you do, your body should naturally try to straighten its back. I go that deep as well and I have no problem maintaining a straight back.

[helloguy55]

@mixali Keep your head looking slightly in front of you, but not looking forward. E.g. keep the back of your head in line with your back. I may be interpreting this next suggestion wrong, but I do remember Rip talking about the lower back rounding and how it may be fixed with a wider stance. This has something to do with the bones/tendons/ligaments simply not having enough room to navigate around each other. Again, sorry if I interpreted it wrong.

[nenenede]

Great squat!

What's that music? Sounds like Tower of Power?

[carcinohate]

The butt wink, the top bounce... they will cause problems once she starts going heavy.

But with her max lift weight prolly it won't.

But men doing really heavy lifts with those wrong habits will be prone to knees and lower back issues.

just my .02

[Steems2008]

Please have this young lady look straight up. Her elbows are to high also. Last, she is actually going to deep. There is a split second there where tension is taken off of the legs. Stay parallel.

[tubermann1]

why straight up?

[celconicuzn]

Looking straight up causes undue stress on the spine and often causes you to not use hip drive. The higher your elbows, the tighter your upper back is and the better support you can provide for the bar. And when you squat as deep as her your legs actually take the entire load (and it's equal between the hamstrings and quads) whereas if you squat parallel and above you put much shearing force onto the knees. Check out physiology of the squat.

[Lurkrr]

...it's damaging on the knees to stay parallel. It's safer to go below parallel, both in terms of force on the knees, and in terms of muscle use. The elbows are perfect, notice how they make a straight line? That takes the weight off her spine, as well as completely taking the weight off the wrists. Looking up places stress on the spine where it's not needed; it's better to look ahead of you on the ground. I really don't think you're qualified to give her squat advice.

[SGTcrackey666]

@Lurkrr should you still lift your chest up on the top and bottom of the movement?

[hhoh12]

do the opposite of all of this, and you have a good squat

[Alyion]

There is a bit of a butt wink going on - But I think this is just because she knows she is being filmed and is trying to drive up as much as possible - her form is probably great otherwise

[CorpseGrinder18]

what's a butt wink? I keep hearing that

[Alyion]

A butt wink is were the butt kinda "kicks up" and sorta rises above the back - This results in the loss of a totally straight back and can cause problems, notice her butt around the 13-14 second mark

[expatinasia]

As I understand it, "butt wink" would be the opposite: it is when one's butt is pulled under, thereby creating a rounded back, which we would all agree is bad.

If the butt "kicks up" it would result in a concave lower back, not exactly desirous either, but not the dread round lower back.

[JayvH]

Wow, these squats look great, but I have a question. Her stance seem to be a little bit too width. When I look on page 13 of SS 2nd editon there is written "heels about shoulder width apart". It doesn't seem to be the case in this example.

[Alyion]

The actual distance is more down to personal preference really, it also depends on bar placement as well - provided your getting a full ROM and stretch it doesnt matter too much - I suppose the wider the better really

[Alyion]

Just wanna add - full powerlifting comp squats tend to be very far apart - so much so that they are sometimes not called squats, but "deep knee bends"

[Scurpione]

awesome squat. this girl should learn everyone XD

[Pierrot773065]

no this form is pretty good

[TheAmazingOti]

This is not great form. I've seen way worse, but this is far from great.

For one, you can see her drive her ass up first in a lot of the reps. That's bad.

[irvanm87]

watch mark rippetoes intro to the squat...he teaches to drive your ass up first..but he said with enough weight you wont see that

[TheAmazingOti]

He's wrong, then.

[irvanm87]

well i just tried it and it works better for me..y dont u give it a shot

[TheAmazingOti]

Yeah, it does work better, but it's bad form. The more you drive your ass up first, the more likely you are to hurt your back.

[irvanm87]

thats why your suppose to arch your lower back...

[TheAmazingOti]

That doesn't make a difference. When your ass and hips have risen before your torso, you're going to have to raise your torso at some point. Doing so strains your back, straight or bent.

[Mehandstuff]

not a great squatter but id hit it

[UltraMegaSandwich]

@wraith 313

I think the coach is probably trying to keep her mentally positive. I think although it is a problem, he won't point it out unless it seriously endangers her. I personally hate getting interrupted in a set if it isn't very serious.

I just don't like the overextension of the knees........

[iCookie1]

Seems to me you move your knees before your hips. Also your knees are shaky...

[boofalarm]

This has got to be a joke... right?

[iCookie1]

is serios

[cheke64]

WTF! sumo squat ? and why does she keep locking her knees at top.

[joefloydwonka]

gotta love tha music ....!

[surf891]

Well said, timdonahey.

[wraith313]

Shouldnt he be commenting on her horrible knee wobbling on the way back up? She looks like her knees are just going to buckle in with every rep.

[timdonahey]

Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed.

[timdonahey]

For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats. -Mark Rippetoe

[Taladrane]

That's such a retarded analogy.

[timdonahey]

*retard claps for you*

[Taladrane]

thx mang

[Necr0Hunter]

@timdonahey Notably since I started squating I haven't had any knee pain. I tore my LCL a year ago and it always gave me problems. Now it does not :).

[chubbers83]

Going that far down can't be good on the knees.

[azsianwun]

ppl who think that shouldn't even have an opinion about squatting.

[fecalfocus]

That has got to be a firm dump truck.

[ke422azn]

nice hip drive lol.

[zealess]

gym music rules

[Logitech123rav]

well done her =)

[Toadster5]

lol