Squat Form

In this video I discuss squat form, common problems, cues, variations, and common solutions.

Category:

Sports

Tags:

• squat
• barbell squat
• box squat
• front squat
• the glute guy
• bret contreras
• form

[bretcontreras1]

@bigjp61 I usually don't do this but I can't resist. Mark Rippetoe has done amazing things for this field and his Starting Strength book is legendary. But everyone has their own particular styles, and there isn't one right way to do things. I could argue specifics, but something tells me you're an idiot so I won't waste my time. If you have a specific argument that you'd like to address then feel free to raise the issue.

[FrankManto0th]

Bret,

I've been trying to do a full olympic back squat and can't quite get into that position at 1:30 without my heels coming up. I know it's my ankle I've been doing bw squats working one heel down at a time throughout the day and have noticed some improved flexibility but still not quite there. Could I keep doing this until I am able to do that or are there any other things I can do to improve my ankle flexibility? Thanks man I read your t nation articles all the time.

[bretcontreras1]

@FrankManto0th Yes, you can do ankle mobility drills, plus you can do general calf stretching (which has been shown in the research to improve dorsiflexion considerably). Type in "wall ankle mobility drill" on Google and you'll find a video.

[sumognat]

Bret, for someone capable of performing barbell full & parallel squats with good form, which would be best to perform most of the time (especially, for glute strength)? Is there any significant difference in muscle activation between squatting slightly back & down as in the full squat versus the squatting further back but not as low as in the parallel squat? Thanks for the videos!

[bretcontreras1]

@sumognat for glute activation go full. And Zerchers work great for this purpose too. The research shows that full squats straight down and parallel squats sitting back (with a wide stance) are very close in EMG activity. For this reason I say alternate between both of them, but stick to the one that's most comfortable most of the time.

[harmony72]

would you say someone with long torso and short limbs, high bar squats are better for them?

[bretcontreras1]

@harmony72 I would say that high bar would act more on the knee joint and less on the hips and spine. The structure you described would most likely be better suited for high bar squats.

[jow43]

whats a good varitation for a pitcher? i can do both variations full and parallel but which one is best for strength and size

[vickyrre]

Great video

[bigjp61]

read Mark Rippetoes Book.

[Shaggysmurf8]

Best instructional video on youtube! Thank you for taking the time to upload such a great video for the most commonly bypassed exercise!

[FrankManto0th]

@bretcontreras1

Thanks I'll start doing those. How long do you think it will take? Like 1-3 months maybe?

[AFROTHINKER]

Thank you Mr Contreras!!!!!

You are indeed great!!!!