Powerlifting Squat vs Olympic Weigthlifting Squat

[musakka15]

Are you of Danish descent?

[exercisewizard]

@musakka15 Ja  :-)

[nithishsorock]

my coach is a stupid mother fucker who dosent understand this basic difference

[ajayalmighty]

Terrific! Very informative video. I look forwarding to watching more

[exercisewizard]

@ajayalmighty Thank's for the comment! I am glad that you liked the video! Karsten

[TheEskimosPantry]

That was a fantastically clear and informative video. Thank you very much.

[SuperMbeezy1]

Good vid, thanks.

[exercisewizard]

@SuperMbeezy1 I am glad that you liked the video! Thank's for commenting!

[exercisewizard]

You can use the "knee break" (OL) style with any set/rep combination, but it does not work with a very wide stance. With a very wide stance you will have to use the hip break style. Try it out and you will know, what I mean :-)

[The1AndOnlyDannyBro]

Is it common to use olympic weightlifting squats with a powerlifting program? For example, doing 5/3/1 with powerlifting stance squats, with a powerlifting AND olympic assistance 5x10 set?

[exercisewizard]

I agree! FSQ is requires more abdominal engagement - even more so, if you perform it with heavy KB's

[Juliedyret]

Good video, thanks for posting!

[exercisewizard]

@Juliedyret  Thank's for the comment! I am glad that you like the video! Karsten

[rogue8853]

also that means you cant do Front squat the PL way right?

[exercisewizard]

@rogue8853 You are right! In the first edition of The Poliquin Principles it is mentioned that a FSQ is typically 85 % of a BSQ (assuming the lifter is equally trained in the two lifts). if a lifter is not equally trained in the two lifts this ratio like will change.

[rogue8853]

so is it ok in the OL squat that the knees go past the toes as long as youre pushing from the heels?

[exercisewizard]

@rogue8853 In a full range olympic style squat, the kness HAVE to go beyond the toes. Older reaseach suggest that shear forces in the knee joint DO increase, when the knees go past the the toes. However, if your knees are healthy that is typically not a problem. If you have knee problems, most lifters will need to stay away (or be cautious) with pushing the knees past the toes

[rogue8853]

@exercisewizard thank you so much for the respones! im always chasing the perfect technique haha. is it true then also that you can only go ATG in the OL squat and not the PL squat? does that still mean in the PL squat 90 to the upper thigh? or is that only low bar? thanks again alot

[exercisewizard]

@rogue8853 ATG?

[rogue8853]

@exercisewizard sorry (Ass To Grass) as we say. very deep squat past 90 from upper thigh

[rogue8853]

@rogue8853 thanks alot exercisewizard. do you think going from low bar to high bar coverts weight wise?

[exercisewizard]

@rogue8853 Yes you can only go ATG in the OL Squat. When you "sit back" as in the PL squat the low back rounds when thighs passess parallel or before

[waterboy51]

Which is a better squat if you want to gain strength?

[exercisewizard]

@waterboy51 I assume that you mean strength in the lower body? In that case the back squat is typically the better choice. However, it depends a lot on the purpose of the strength. In Supertraining, Siff mentions that the FSQ transfers better to vertical jumping the BSQ. Whenever I training volleyball players, I suggest FSQ in their programs

[cannonbulk]

@exercisewizard I've also found that front squatting is very heavy on the abdomen, you really have to fight to keep upright and tight.

[GetZapt]

Great vid Very well explained

[exercisewizard]

@GetZapt Thank you! I am glad you found the video helpful! Karsten

[CHUMAATUNZU]

Thanks! Very helpful!

[exercisewizard]

@CHUMAATUNZU Thank you for the comment! Karsten

[exercisewizard]

You can't do olympic style squats until you have normal range of motion in hip flexion(hamstrings), hip extermal rotation and ankle dorsal flexion(calves). You can develop the necessary range of motion by 1. Stretch these areas and 2. load a bar with a low to medium load, then squat as deep as you can with good form and hold until you feel that your tissue release and you "sink" deeper. Don't "hold" the weight, but make sure to let it stretch you.

[lwst82]

I have been doing the powerlifting back squat. How do I do the Olympic style squat if I have poor ankle/calf/hamstring flexibility? My heels will come up off the ground.

[xoillie]

PL = hip-break

OL = knee-break

that's what I got from this.

[exercisewizard]

@xoillie You are right! :-) Karsten

[CelticAndProud]

Brilliant video, I'm just recently getting to grips with the high bar squat, feels much easier for me than low bar but I've been trying to find how to initiate the squat for definite, this helped me immensely.

By the way, are you German by any chance? Just that your accent sounds similar to some Germans I know.

[exercisewizard]

@CelticAndProud I am glad you found the video helpful! I am danish, but I have been told before that my accent is similar to the accent of a german person.

[ohjayDman72]

Our power lifting coach makes us do Olympic style squats when we work out he says it'll better was in power lifting and in football whys that?

[exercisewizard]

@ohjayDman72 Ideally ask your coach, (s)he should know for sure. The reason might to aim to overload the thighs compared to PL style or possibly glutes and depth through the increased ROM in the OL style. I know little about football, but the OL style may have more similarity (wiht respect to joint angles) to the positions in the scrimmage line. What is your own opinion? Are you getting better in the PL style?

[ohjayDman72]

@exercisewizard well I'm only 17 and i didn't start lifting until my freshmen year and back then i could only do like 315 at a perfect 90 degree angle and ever since till this year I've been squatting that way and my last max was 650 with no wraps just a belt. We got a new coach and hes making us go down like literally our butts is like a few inches from the ground and i cant do as much weight that way. but i think it'll just better me in power lifting BC you'll be used to going down so low

[exercisewizard]

@ohjayDman72 I wish you all the best with your PL training!

[exercisewizard]

I appreciate your comment. I hope that despite the lack of depth on this particular squat the main message in the video is clear.

[LRGHMN]

A little shallow on the powerlifting squat , a definite red light....

[JinJiaTaiChiChuan]

Excellent video and very clear explanation and execution of both styles. Thank you!

[exercisewizard]

@JinJiaTaiChiChuan Thank You for the comment! I am glad that you found the explanation helpful!

[brillopad86]

Cheers for the explanation! I kept getting confused as to which one I should be using, because sometimes I do a knee break and sometimes I utilise the hipbreak.

[exercisewizard]

@brillopad86 Thank you for the comment!

[srin1836]

wow...excellent explanation

[exercisewizard]

@srin1836 Thank you for the comment! I am glad if you found the information helpful

[kettlebellDenmark]

Good explanation Carsten, each style has its pros and cons, and goes to show exercise nazis there is not one true way for a single movement

[exercisewizard]

@kettlebellDenmark Thank you for the comment! I appreciate it!

[cyclon1]

@exercisewizard

your Powerliftingsquats are realy not deep enough!

[exercisewizard]

@cyclon1 You are abosolutely rigth about that. I did not think that the 1 inch lack of depth would distort the main message in this video, but may it does?

[LanceSTS]

Nice explanation man and good video.

[exercisewizard]

@LanceSTS Thank's! Glad you liked it!