Back Squat - Athlete365.com

[nerdfreakloser]

I'd just like to know when calculate the squatting weight ie: 300lbs or something are they including the bars weight in the calculation?

[skullmurdoc]

Go lower!

[KennetWaale]

How not to squat...seriously - I hope you don't teach this to your clients?

[trinity9011]

terrible, terrible form. The forward trunk lean is ridiculous. Depth, foot stance, hand position, weight distribution, starting position, knee alignment all terrible. This is a great video of how NOT to squat

[iCookie1]

4th: YOur knees are sliding forward at the bottom. Knees should stay STILL at the last 1/2 of the descent, and the first 1/2 of the ascent.

5th: My personal opinion: Your grip seems way to wide and bar placement could be lower. That is my personal preference, but I think a low-bar position/narrower grip increases safety. It locks the barbell perfectly on your back.

[ShadowNINku]

I'll agree that there shouldn't be much knee drift at the beginning of the descent but I'll disagree with the comment about no knee drift after hitting parallel...watch some pro oly lifters

[iCookie1]

@ShadowNINku I think you misunderstood what I meant. I mean that all knee drift should be 'completed' within 1/2 of the descent. The knees should find their correct position during the first 1/2 of the descent, then stay locked in that position as long as you are under parallell.

This means that there should be no knee drift as long as you are under parallell.

[iCookie1]

Any knee drift under parallell compromises hamstring activation, AND it sets your knees at risk. The more forward your knee comes over your toes, the greater the load on the knee. (Simple physics really)

[iCookie1]

And watching pro oly lifters is a bad idea when learning form. They have trained for years, and often have their 'own' technique that works for them. This technique may involve severe inward knee buckling etc, but it's important to remember that these are people who have trained for years, and have a very stable knee joint.

[iCookie1]

For the average Joe, just starting out, it's not a good idea to copy a oly-lifters technique by watching a video. It's better to read up on the subject, and thus get a better understanding the anatomy of the squat.

Source : Starting Strength 2nd Edition

[iCookie1]

This is fail in several ways.

1st: Your toes. Why are they pointing straight ahead? This places immense pressure on your knee joint.

2nd: Your depth. Stopping at parallell is also worse for knees than actually going below parallell.

3rd: Looking up compromises hamstring/glute activation (hipdrive). Looking at a point on the floor 6 feet away from you, is a better option.

[GriefEriksson]

"Look forward and slightly up" is contrary to Rippetoe's low-bar back-squat form. Rip specifically instructs to look down at the floor in front of the platform to develop maximum hip power, and he demonstrates how looking up can steal power from the hip drive.

[happymand]

@GriefEriksson Well he's wrong.

[IrishMarc1]

depth and form fail

[Benching341]

Do a quick utube search for: squatprecision. This device develops perfect, legal squat depth for Powerlifters.

[CorpseGrinder18]

Curious, how come your squatting outside of the rack as oppossed to inside of it with the safety catches?

[athlete365]

I should be in the cage..the cage in the video was quite small. I was not working with heavy weight so it was ok, but it is always best to work in a cage. especially with heavier weight.

[thaOrleanyte]

squat looks solid but foot placement should toes 30 degrees out or more depending on squat width.....knees should track toes

[geminito]

I don't get that 3 second rule. 3 seconds down and 3 seconds UP? Maybe so for lowering, but even the person in the video is pushing himself up in about 1 second. 3 down and 1 up seems typical, but it can depend on whether you're doing strength (exploding up) or endurance.

[poisunoskid]

he just means take 3 seconds to go down and 3 seconds to get back up. this consistent set

[thefitathlete]

customizedworkoutplans (.com) has the right technique for the back squat... thats whats up

[jacks0003]

From what i see in the gym most guys are too inflexible to get to a low bar position on their back. Theres nothing wrong with the video its just aimed at people who have never done squats before.

[jonnosferatu]

I've never seen this. If a person can't assume the low bar position effortlessly, they can almost always get there immediately by pulling on the bar until it "grinds" down their shirt and into position. If that causes problems, dislocates with either PVC or a band usually fix the anterior shoulder flexibility issue within two weeks.

[afeld4171]

exactly. that's why the guy in the video is doing it wrong. fucktard

[afeld4171]

and when the bar is on your scapulas you should raise your elbows so that they point almost straight back behind you creating a shelf on the shoulders for the bar to rest on so it will stay in position.

[jonnosferatu]

You can create this shelf just as effectively by learning to properly drive the elbows forward. This also prevents any kind of forward pitch during the ascent, which is the only major problem seen with the high-elbow position (at least, during the lift; driving forward is also easier on the shoulder joint, but that's not quite as relevant here).

[afeld4171]

The knees popping is only an issue if it hurts you. I'm 14 and my knees pop on almost every rep. This video by the way is extremely wrong. The bar should not be on the trapezius for a low bar back squat, it should be on the spines of the scapulas. For a high bar back squat thats fine but this is not a high bar squat. Also the head should NEVER be looking down in a low bar squat. Your chin should be in the position it would be in if you were to hold a tennis ball between your chin and your neck

[astocsm]

hahah, shut yo ass up 14 yearold

[afeld4171]

hey cheesedick how about when you can lift more than a 14 year old than you come talk to me, ok pussy?

[dJoeG111]

He never says it's a low bar back squat, fucktard.

[afeld4171]

Fuck you. he says the bar should be on the trapezius. and he is doing a low bar back squat with a high bar set up.

[dJoeG111]

It's impossible to to do low-bar back squat with a high-bar position. heh.

[afeld4171]

not necessarily. you can do the squatting part of a back squat correctly with the hip drive and all AND have a high bar set up. It just means that you can't drop your chin down or else the bar will roll farther onto your neck, meaning that the bar position in this is completely wrong

[jonnosferatu]

I think you mean "NEVER be looking up". The tennis ball position has you looking at a spot on the floor a short distance in front of you for most of the rep.

[utubeaccount00]

rippetoe in the house

[mensacyclist]

Don't "step slowly from the squat cage"!! Squat INSIDE the goddamn thing. That's what it's for. If you can squat outside of the rack without a spotter and have no fear then you are not using a heavy enough weight.

[cdeavellar1]

I like doing squats but they always make my knees and hips hurt. They also my iceband tendon which of the outside of the thigh and goes all the way up to the hip flexors really tight so the next i due squats it hurts like hell. its weird cause am only 19 years old and should have this probelm but i do and its annoying. is there anything i can do about this or no.

[locustsymphony]

I would like to do these; but my knee often pops whenever I try. Is there anything I can do?

[aznflea]

you might be squatting more than you should.

[locustsymphony]

and you may be preaching.

[locustsymphony]

whoops whoops whoops--- forget that last comment on preaching. I misread it; I mean nothing by it!

[DKerelchuk]

could be related to a quad hamstring imbalance or a loose ligament. I had the opposite problem where my knee would go out on small exercises but be good for the big ones. try more stuff that focuses on the lower quad like biking or quad extension machine, and maybe wrap when squatting :) Happy lifting

[cubuwu]

god!the bar still hurts my neck even when i tense my traps!!!!

[areharald]

Means the bar is too high.

[slippyg]

Thanks a lot for this vid.

He wasnt going for 3 secs each though surely?

[athlete365]

sorry about that.

[rundat]

lets add 30 seconds of nothing just for the fun of it lol

[tomgt007]

good vid, Perfect form!!!

[konelreborn]

ATG squats have been shown to be safer on the knees and promote flexibility, assuming you have no existing back or knee injuries

[PaskaJarkko]

Few people have the flexibility to keep the lower back straight going that low.

[konelreborn]

Not true, those who cannot go low either have poor hip and/or ankle flexibility (both solvable) or their natural proportions do not allow them to. Tbh, I don't remember why I even said what I said.

[DKerelchuk]

I can only do ATG on front squats, doing it on back squats hurts my lower back, shrug.......but ATG squats are an awesome feeling

[jonnosferatu]

...and should therefore stretch their hamstrings and learn how to properly hold their air.

[vg7z]

another awesome tutorial! thanks!