Mark Rippetoe: Back Squat Geometry Pt. 1

[xscvmuscle]

If he's so good why does he look so out of shape?

[xXJeReMiAhXx99]

@xscvmuscle this guy is probably strong as shit

[rico925]

@xscvmuscle He looks better than you will after 50

[BootyBot]

where is part 2??

[woo216]

why didnt he put the force vectors on the diagram and use equilibrium analysis to find the equations describing the situation ?

[mrceebees14]

Proper technique, this is from Crossfit that promotes the "Kipping" pull up which is horrible for the Labrum in the Shoulder and is an inefficient way of doing a pull up.

This is from Crossfit that preaches "uni-lateral lifts do not carry over to bi-lateral lifts."

[Haveyouheardtheband]

"Correct technique is the most efficient display of strength."

Well put.

[paleheroes]

i can't break parallel without my back rounding. should i continue to do squats even though i can't seem to go down that far w.o sacrificing good form? i can't do it with just the bar 45 pounds and not sacrificing my form.

[tillymaster44]

@paleheroes you might have some imbalances, and tight muscles, try stretching your hips, hams and glutes, so that you're loose and able to sit straight down while squatting and keeping upright. also look to find any weaknesses and imbalances, particularly in your lower back. focus on bringing those up. but most importantly, maybe drop the weight slightly and work on getting your form down and get your body used to keeping a straight back.

[thirteenfingers]

@paleheroes If you've not already solved the problem with your squat, read Starting Strength (I know it's basically impossible to find, but a PDF should be easy enough to find and download - personally I see no moral issue with that when the book isn't even sold now - though legally it's clear cut - illegal).

He does suggest ways to solve problems with the squat.

Also if the 45lb bar is too much, try a lighter one or a broom handle. No need to use a heavy bar if it's holding you back. :)

[Moarphine]

@thirteenfingers

Bullshit, you can buy it on amazon or from the aasgard co. on his website.

Also, you will find that a broomstick/bar is vastly different to a weighted bar. A weighted bar is heavy, heavy things effect the body. When you squat without weight you put arms forward to counterweight the weight of your backside. The bar is this counterweight when you don't put your arms forward. The heavier the bar, the greater the counterweight and the more leverage in technique you generate.

[thirteenfingers]

@Moarphine I've squatted enough to know the difference heavier weights make... but if someone can't squat AT ALL with the bar, they need to go down in weight until they CAN.

I'm not suggesting linear progression using a broom handle... I'm suggesting starting linear progression from an appropriate point.

UK Amazon only sells SS _used_ at $70 shipped and now I've seen the Aasgaard site... $43.90 to $71.80 depending on what shipping method they use. I see Paleo is in the US tho so not an issue.

[thirteenfingers]

@Moarphine I've squatted enough to know the difference heavier weights make... but if someone can't squat AT ALL with the bar, they need to go down in weight until they CAN.

I'm not suggesting using a broom handle as an alternative to barbell, I'm suggesting starting from an appropriate point.

UK Amazon only sells SS _used_ at $70 shipped and now I've seen the Aasgaard site... $43.90 to $71.80 depending on what shipping method they use. I see Paleo is in the US tho so not an issue.

[mrceebees14]

@paleheroes Crossfit will make it worse, they do not believe in uni-lateral lifts, which would balance you out from what sounds like a very right Rec Fem.

If you want to learn to train, hire an Olympic Coach, not these crossfit nitwits.

[bbbelse]

@mrceebees14 you mean squating unilateraly?

[mrceebees14]

@bbbelse Fixes the hips big time, provided you don't have any serious knee issues. Most of the people I work with don't, including your every day general population person.

[bbbelse]

@mrceebees14 ok, but how?

[SwingThis1]

instead of crease of hip shouldnt it be the knee and hip joint?

[MrPeanutBailey]

@SwingThis1

Can you see your hip joint?....didnt think so

[SwingThis1]

@MrPeanutBailey greater trochanter if youre very lean.

[SwingThis1]

@MrPeanutBailey rippletoe is great. im not saying he is wrong.

[492333]

just something about this guys tells me he really knows his sht

[rampage819]

i do not understand, i looked over 50 videos, from Arnold to this guy; theres always about 5 people saying, "that guy is doing squats wrong." What the true right way of doing squats with out injuring my upper back.

[Discostar12]

@rampage819 There is no perfect way to do squats that applies to everyone, as everyone is anatomically different to degree. You have to find whats best for you. Its best to get help from someone who understands the body and can critque you in person. But all the basic rules in the video apply.

[ieatshitsticks]

Rip should be president and make squatcentration camps

[sum182wrestling]

forget Barack Obama

RIP FOR PRESIDENT!

[scousecnuts]

In my opinion Rippetoe's ideas re: the squat are now outdated. Having tried a number of techniques Louie Simmons methods are the most functional in lifting high poundage (as those who train under him evidence in competition) and put least stress on the knees. Sitting backwards, keeping your shins vertical and pushing against the bar creates more flexion at the hips and hams than this method outlined. Rippetoe has got lots of great ideas, but I would look elsewhere for squat technique advice.

[adimare0]

@scousecnuts From the book: What is wrong with a wide, modern powerlifting-type sumo-style squat stance? Especially if it allows you to squat more weight? The answer is nothing, if you are a powerlifter. But if you are training for general athletic strength and power, the thing that is wrong with it is the same thing that is wrong with halfsquatting more weight above parallel. You are trying to get strong; you are not trying to see how much weight you can squat.

[adimare0]

@scousecnuts A wide stance does allow more weight to be squatted, but no sport except Powerlifting can use strength developed in this stance, because that stance does not occur in other sports.

[adimare0]

@Squatsticles I just quoted Rippetoe's book, and I don't see how you could get "linemen and sprinters get no benefit from strengthening their ass, hamstrings, and quads" from that quote. Of course they can, that's the whole idea behind squats, the quote's talking about squats with a very wide stance.

[scousecnuts]

@adimare0 are you serious??? why don't you check out the defensive / offensive lines in american football for a start? They need to generate the most power they can explosively and they know they can do this from a wide stance. Wrestling and sumo are other sports that need explosive, well-balanced and powerful leverage and do this from a solid wide stance platform - sort your technical understanding out before you make ill-informed comments like that.

[AdamTParsons]

Rippetoe is an expert because he wrote a great book and has a lot of experience coaching and being under the bar himself. Unlike the douche bags who spend all day commenting on youtube videos.

[mwj0035]

Any powerlifter who has had any success has dealt with some serious form of injury due to training, where as olympic lifters, who squat properly, are amongst the least injured athletes. And for your general population, I believe the mobility required to preform a correct squat is more "functional" than doing a powerlifting style squat.

[fupasack2]

i think he says in a segment of this recording that he isnt in to all te powerlifting stuff and that is not what he is teaching

[mwj0035]

The powerlifting squat is far different. As you can see, the head and the hips are shifted infront and behind the line I was talking about and the emphasis is shifted into the lower back, glutes and hamstrings instead of primarily the quads and hips. This movement isn't technically a squat and is more dangerous in terms of potential injury

[mcnailler93G]

@mwj0035,

It is a squat. It is a Low-bar Back Squat, not a High-bar Back Squat.

With all the responses you have left on this video I'm wondering why the hell you aren't coaching these people that are being coached by Rippetoe.

[mwj0035]

There is a very real difference in powerlifting and weightlifting with proper biomechanics. If you want to be a powerlifter, Rippetoe is your guy. However, my problem is that he is claiming to be teaching the proper biomechanics of a squat. A biomechanically sound squat is closer to an olympic squat, with a slight anterior tilt, your ears, shoulders, center of gravity, and base of support (ankles pretty much) are all in a straight line. That way your center of gravity and the bar's are in sync.

[mwj0035]

He's right, there are opinions and understanding.... understanding the Biomechanics, or skeletal geometry as he so eloquently put it, is the difference between knowing what is good and what is bad and potentially dangerous to do, and what he drew on that board... that is bad... look at where the lifter's center of gravity is and where the barbell's COG is, if you know anything about biomechanics like rippetoe claims, you would know how wrong that is

[chiconspiracy]

He's a legendary srength coach who's done this for a long time. What would you recommend he do differently exactly?

[mwj0035]

Just makes you wonder who decided he was an expert. If you just promote the hell out of yourself and use some big words, that even you yourself dont know, does that make you an expert. Gotta educate yourself.

[chiconspiracy]

Do you have a link to a squat demonstration you'd approve of?

[mwj0035]

Search "Chinese lifters at 2008 Arnolds" There are two Chinese lifters weighing about 62k, 135lbs, that squat up to 200k for a pretty easy looking double, or 440lbs or 3x their bodyweight. And remember, they get paid to snatch and clean and jerk, not to squat, it's an assistive exercise for them. Like triceps for bench. But the Chinese team is technically sound and dominates. These are two great examples of proper technique and tempo when squatting.

[adimare0]

@mwj0035 You're right about the drawing, he drew the bar position too high. This is what he was going for: ht_tp://images.wikia.com/start­ingstrength/images/b/bc/Wiki.p­ng

So his drawing skills suck, that has nothing to do with his knowledge of biomechanics.

[trinity9011]

@mwj0035 yeah "skeletal geometry" wtf!! clearly biomechanics. this guy is in no way an expert hes just loved by amateur/new trainers and tools alike. He is a good coach for newbies but not if you have any kind of skill/knowledge.

[Kiddowesth]

@trinity9011 You wanna back that up with something? Otherwise its kindda useless ?

[sid1022]

@trinity9011 true but not alot of the ppl u come across on youtube have read his book practical programming which actually is pretty comprehensive for if u not only newbies but experiences trainers and weightlifters alike. I personally am a college athlete and an amateur trainer and i would like to see if u can find anything that is contained in both starting strength or practical programming that could be explained any better. honestly i would like to kno

[cadmiumdestruction]

@sid1022 You're right screw that dushbag Riptoe is a G i love his stuff

[QuarkS0up]

Does anyone know if this is found on his Starting Strength: Basic Barbell Training DVD?

[gramke]

unfortunately no. this is in the crossfit journal. i think you need to buy a membership to get access to these videos :(

the starting strength dvd is just a video of rippetoe working with a lot of different people on a series of exercises and correcting their techniques.

[mac2k2020]

@QuarkS0up

No this is part of the certification seminars but he does cover

it briefly in the DVD... it's in the book

[AgentK17]

1:33 qft

[ccfcobro]

but surely if you push through with your hips it would cause your spine to curve and could lead to possible damage??

[AikidoSaintTKE]

Looking at Rippetoe's qualifications I'd say follow his advice to a T and you'll be safer, stronger and healthier than you'd be listening to most anyone else.

[JOAMdude]

@AikidoSaintTKE that anyone else being bill starr

[mac2k2020]

that's why your muscle come in to stabilize and keep it tight and injury free.. your spine should not arch if perfomrd correctly

[Antikas]

I can't find part 2

[AikidoSaintTKE]

Only on Crossfit, if you want to pay for it.

[drivelinemechanics]

At some point in your life you will need to listen to someone's advice with regard to powerlifting. Make that person Mark Rippetoe.

[curseme86]

i would consider myself lucky to be under his guidance,

[chefrobsen]

Would buy any DVD he ever releases.

[klaran]

Dats a good idea, bro.

[MartyboyIV]

I respect his knowlage but is he not a big built bloke??

[nvcn86]

that's because he's a brilliant coach, not a powerlifter anymore. ;)

[zealess]

he truly wins. mancrush.

[ChrisBranleh]

This guy is epic