Squat Rx #21: "Sit Back"

[Homeruler99]

Great vid Johnny. Helped me alot. Thanks!

[WeeWonder]

I use a high bar position so I try not to push my hips too far back, but my knees usually go over my toes some. I have heard not to do this, is it really that bad and if so how should I solve it? Thanks.

[jwhitner]

How do you feel about the Manta Ray Squat Device? Is that good or bad to use?

[johnnymnemonic2]

@jwhitner

I like the Manta-Ray, but you have to know how to use it. It is a very high-bar positioning squat. I talk about it at the blog. Look up "Squatting with 'the pad'" and let me know what you think.

[mrdanny87]

@jwhitner

FAGGOT

[JederLacht1]

Thank you for these videos, you just saved my knees. I switched from low-bar to high-bar and was having sore knees. Your 'hips out' cue really hammered home what I was doing wrong.

[triisgaard]

If you're taking requests, I'd like to see a video on isotonic / isometric training using the power rack. I just finished a 6-part article on the subject by Bill Starr and have gotten pretty interested in it. Best regards.

[namhar87]

Great video.

watching this has made me realize what i need to fix on my squat form. I have posted videos and gotten good responses to what i need to fix but these videos go over the common and main things that can potentially go wrong in squat form!!

great video, keep it up. subscribing.

[chrisryan90]

I've been finding it insanely hard to "sit back" into my squats and this video has helped me to understand why that is. I wasn't aware that I was using a high bar position so I'm going to try low bar next time. Thanks a lot!

[jts001]

excellent point and very well explained - thank you

[wutangson1]

Crucial point on squatting explained very well! Much appreciated!!

[jjmm112]

Just subcribed to this excellant channel, 5*.

[Xplodz]

Excellent videos. I can tell by your vast knowledge of strength training and your methods that you will probably live a long and healthy life.

[fatcat669]

thank you thank you

been trying to get coached on a highbar squat and everyone says "SIT BACK" which is totally incorrect for a high bar squat. same thing with weight on heels. just does not work for a high bar

[aikidokamks]

This video series has been very informative, this particular video has been especially helpful as I squat high bar right now and had always read "sit back".

I have question regarding hip drive as I've seen several different methods from squat gurus. Is it start with the butt and push up as if pushing up a hand that is on your lower back/ass or push forward and up?

Thanks for all the great videos

[scorpiosunmoon]

Agreed. I've recently lowered my depth and couldn't figure out why I keep leaning forward when I don't with the parallel squat!

[johnnymnemonic2]

If you push up the hips and the bar remains stationary, you're going to be leaning forward - that won't be nice on your lower back with a high bar position.

How you cue proper technique depends on what the trainee is doing. If the lumbar is flexing, they need to think "HEAD UP!" during the lift. If they aren't using the hips (and using the lumbar and/or knees instead), they need to think "HIPS!".

[aiolias]

Thanks for all your videos. I'm really appreciative for all your lessons.

I wish you made videos for DLs, BP and cleans :D

[ss4vegeta1]

Thanks for the vid.

[dddutuber]

Good vid, Boris, as usual.

Question: Should one, then, avoid [sitting back] when free-squatting with a Safety Squat Bar, which rides higher higher on the shoulders?

[johnnymnemonic2]

Great question - I think it depends on your goals. PLers using a safety squat bar might drive the hips back, but it's going to really hammer your lower back that way. I can count the number of times I've used a SSB on one hand, so I can't speak with authority on it, but that's how I see it.

[grambo22]

Thanks Boris. To clarify, on a high bar squat, focus, to stay back on the heels and not have your knees come too far forward, rotate hips out and think about shoving knees out?

[johnnymnemonic2]

Think hips rather than knees - a lot of people will bow the legs rather than outwardly rotate the hips and you're just setting up yourself for a knee issue if you do.

With an upright position and full squat, you can't be on the heels as much as a PL/power squat but feel it out - you'll know.

[elbowtko]

@johnnymnemonic2

I have a question. How does one outwardly rotate the hips for the low bar without shoving the knees out? Is it just a cue to move from the hips outward, instead of the knees?

[ar53nalfc]

Thnks 4 another enlighting video, Boris. Dunno if u have addressed this in ur previous squatrx videos. I'm unsure of the diff btw knee-dominant squatting and ankle-dominant squatting. Hope u can clear up my confusion.

[intensity33]

Awesome, great thing to address! Thanks.

[dirtrail]

so I guess the (correct) high bar form puts the hips through more of a front squat path? I think these shorter vids are good; your long ones are full of great advice but by the end, I've forgotten half the info!

[tigerak02]

good point

[bigtonutz]

thanks boris

[tehampto]

Ditto!!! Excellent Explaination...

[themanwhocan243]

Great video as always!