 The technique series is brought to you by barbell logic online coaching Did you know that you can get a hundred percent free form check from one of our expert strength coaches seriously? Absolutely 100% free no credit card needed no questions asked Just go to barbell logic comm slash technique and sign up for the free barbell logic experience now Do that right now and then enjoy the show Welcome to barbell logic Rewind welcome to the barbell logic podcast. I'm Scott Hamburg. We've got Matt today. We're gonna talk about more diagnostic tools for Coaching and fixing your your lifts and we want to talk about the back angle in the squat today. Yeah. Yeah Yeah, so this I started thinking about this because there was a discussion in the in the coaching academy That we run about what happens when somebody lifts the chest in the bottom of a squat and And the comment was like what what's the actual? What's the big deal? What's going on there and it slows down the acceleration of the bar the bar slows down Like how do you know that happens that the students were asking that and so I started thinking through the that problem and Because we can see it happens. Well, we can see it happen, right? But again, you've got these are students who are we're trying to work through, you know They don't entirely get it yet Plus they also want to like have any studies mentioned like like bar speed velocity on like a low bar squat versus a high bar squatter Sort of a sort of a vertical back angle versus a horizontal more horizontal back angle even I did Kind of play-by-play on a strength lifting me about a year ago. It's on YouTube somewhere. You can find it You know, I've watched a whole bunch of reps that meets and watched them with you But I've never sat down and talked through them in that way like we did that day Sure, and I've watched a lot of this and I'm a coach and I'm very interested in it But on that day when you and I were actually talking through it live on YouTube like that I mean it proved it to me like the bar speed but you could see them They'd lift her chest It was a limit attempt it lift her chest and they'd fail or they'd lift her chest and it would just the speed Or the bar would just drop in half, you know, yeah You can just we just see it over and over and over again, but the real problem is is then why is it happening? Yeah, so so that's what got me thinking. So, you know, we we teach the squat the low bar back squat Where you early on in the squat early in the descent in the first third of the descent You set your back angle and you set it pretty horizontal, of course It depends on anthropometry, right? So the shorter back the longer leg you are the more horizontal you're gonna be in the longer torso You are the more vertical you're gonna be but everybody bends over to some degree in the descent on the squad And that back angle should be set by about a third of the way down in the descent and it holds somebody like Nikki Sims with the very very long femurs her back angle sets later than somebody with short femurs Yes, it just takes longer to bend over that much. Yeah, but but even even she is I mean her back angles there by halfway down Halfway for sure. Okay, so and then if done correctly That back angle stays so let's let's say let's say it's somebody like Nikki who sets her back angle or let's say it's a 45 degree angle Let me be clear. It's not a 45 degree angle. We're not aiming for an angle, right? But for the purpose of this discussion, let's just say you bend over and you set your back at a 45 degree angle Then it should stay at that 45 degree angle all the way to the bottom of the squat and for the first Half to two-thirds of the ascent of the concentric portion Before the angle of the back starts to change and stand back up and become more vertical. That's that's the model we teach Now here's the question There are two ways To change the back angle incorrectly in a squat you could Make the back angle more horizontal as you come up out of the hole Which I do or you could make the back angle more vertical out of the squat Both are both are wrong and both are a a waste or a loss of energy And that's what I really want to talk about on this episode So let's start with the first one the first one's actually a little easier to understand It's also the thing that that we get accused of more often. It's that idea of the good morning squat Mm-hmm So you descend you bend over and you descend in your squat And then as you come up you drive your hips up and you can see the back angle as the hips drive up Become more horizontal almost to the point that it's parallel to the floor and Then eventually the back has to come stand back up if you're gonna actually complete the lift and So we get accused a lot of like that's the way we teach the squat Well, it's not the way we teach a squat we teach a squat to hold the backing So the question is squat morning what the squat morning. That's correct. That's and it's not the way we want to squat What's the problem with squatting that way? Let's talk about it from a physics perspective and sort of muscular perspective What what are some of the primary problems with getting more bent over on the way up? well that the knee extends and The hip ascends But the bar goes nowhere. That's exactly right Knees extend and the hips stay closed. Yeah, but they travel up and so the knee that's right The hip angle is actually closing. It's a disaster. That's exactly right. That's right So the hips stay closed or even become more closed as The knees extend and the bar doesn't move or at least the bar moves less Against gravity it goes up less than the hips go up Yeah, if the hip goes up more or faster than the bar does we got a problem. Yeah, that's what normally happens It's not that the shoulder doesn't move. It's right It gets behind the shoulder moves but a little bit but doesn't it right it's behind it It it lags behind the hips and that's said for people who coach and for the coaches who are listening to me or people who watch Many many many reps almost everybody that actually utilizes correct hip drive actually does have a tiny little bit of Backing will change a tiny bit. I'm talking about a degree or two right because you can see the Musculature around the hips fire up as they contract and that hip drive The hips start to come up and the shoulders immediately catch up quickly the bar catches up quickly to the hips So there is a tiny little bit of change. It's literally a blink and you miss it It's a blink and you miss it. Yeah, but if you can if you video yourself or if you're a if you're an online coaching Client or coach and you and you slow that video down in the bottom of your squat You video from the side especially and you look at it sort of frame by frame and you get down to the bottom of squat You okay, and you stop the video and you go all right It's a pretty good position in the bottom of squat looks about right midfoot knees aren't too far forward I'm nice and bent over as I should be and then you go forward a frame or two And you see the hips come up and the bar doesn't move or the hips come up and the bar just moves a tiny bit And the back angle becomes more horizontal We got a problem because the musculature That causes the bar to go up or that should cause the bar to go up is still working But the bar isn't going up. So we have an energy leak. That's a problem, right? And there's different ways that we could see that but that's that's the primary problem with that good morning squat now when the back angle Changes to become more Horizontal or more like it's parallel to the ground The moment arm actually gets there's more moment on the back. That's the other problem So now I have to I went from having a sort of static amount of moment on the back With my back angle set the only two things that can change moment force is Segment length so my back didn't get longer because the bar stayed in the same position unless you rolled the bar up Your back which happens sometimes Or angle yeah, the more an angle is perpendicular to The gravity vector the closer it is to horizontal the more moment it has So when I'm literally doing it in a good morning squad is putting more moment on my back And I have to now overcome more forces to stand back up I made it harder on myself than I had to it's a double whammy. That's right You've added them extra moment that you didn't need to want and your hip came up and nothing moved That's right. So you actually have less muscle to use at that point To overcome more work. It's the same thing. We see with people whose Knees extending their hips come up at the start of a deadlift and the bar doesn't break off the ground That's it. That's wasted muscle contraction the thing about the deadlift though That one's pretty easy to fix the person who's Can't keep their chest up. Well, you know, that's my problem and it's really not a form problem It's a this guy can't do it problem. Sure. Yeah, sometimes it's just a it's a It's a weakness or that you can't it's like we did the episode on knees coming in on valgus knees, you know Yep, there's boy. I got people who are just I know they know exactly what they're doing And they're working as hard as they can to beat it and they just know my once they get real heavy The knees come in. Yeah, we just can't you know, so yeah, so so that's we've got we've got some major energy leaks and we dramatically reduce our Efficiency in the squat when our back angle becomes more horizontal In in the squat out of the hole remember we we want a general horizontal back Because we want to work the musculature of the back. Yeah, let me stop there It's not we don't want everybody's back to be horizontal. We just want you to be a little leaned over a bit That's right. That's exactly right So you said when they lift the chest the bar speed slows down at the opening and show you said that well Yep, when when your shoulder gets behind the hips or the hips come up faster than the shoulder the bar speed slows down as well That's exactly right. That's exactly right So are we at the point where we talk about how to some cues to correct that or is that where we are here? Well, yeah So if you're somebody who drives the hips up and the bar doesn't come What do we do like what are some of those cues and remember? Sometimes we use cues that don't actually say what we want you to do But it's a cue that gets you to move the way we want you to move. I've heard them all Yeah, that being the guy So what are some of the things that one of the one of Matt Reynolds favorite ones is pretend There's a meat hook under your rib cage pulling your chest up out of the hole. I have actually tried to lead with my chest I wouldn't want many people to do that but try to lead But I use that for people like you who have long legs and short torso. I say lead with the chest now again Do I actually want them to lead with the chest? No, no, I just don't want the chest to fall behind I don't have a chance in hell of doing Right he seems can't do it anyway. There's no way you guys can lead with the chest. So if you try to lead with the chest It probably reduces the amount of lag behind The shoulders have behind the behind the hips create distance between your feet and your shoulder Yeah, push off the floor to come up out of the squat Okay, push your feet your shoulder off the floor that one thinking of that helps me don't lean over, right? Yeah, don't lean over High bar squat. Yeah, because you're somebody let's explain so those both those cues are cues that really only work with people Have really long legs and a short torso. Yeah, but don't lean over like People have really short torso. You're gonna lean over matter of fact I remember this so I can remember being a strength coach at the high school. I was at this is in maybe 2006 somewhere in there and so we were fully implementing Squats and whatnot and we had myself and one other guy who was who was a really good coach in the in the weight room and Our kids were you know, it was a it was a good time They were good times over the atmosphere was good and the kids were really into it and they believed very much and You know what myself and coach gold was was we're telling them about how to how to squat how to lift and we had a kid who was about six two and His hip bones were like at my chest It was bizarre how long leg and he was big kid kid was probably 240, you know Wasn't wasn't stringy was a big thick high school deadlift offensive line offensive line I actually went to play college ball later and I could remember the football coach the head football coach Would scream at this kid for being too bent over on the squat There is no way that kid can squat without being bent over on the squat Even if he high barred even if he let his knees slide forward Like even if you front-squatted that guy's gonna be bent over like it's just as just as So long and his torso was so short There was just no way to do it so I had to pull the coach aside Well, of course, he you know, I would try to privately tell him so it didn't embarrass anybody Still wasn't very happy about being corrected But you just can't do it so for guys like that and guys like you and guys like Nikki Sims guys like Nikki Sims and Ladies like Nikki Sims humans like Nikki Sims. You could actually try to lead with the chest You can think that it's never going to happen So it could be a nice corrective cue to use just one of those sort of things we call an overcorrection cue You'll never actually be able to do it. Yeah, I'll actually pull my head up a little bit I don't look up to go up. Yeah, but but looking down Like you would have you know a longer torsoed person sure that is not helpful for me sure Here's one that if it's not necessarily an anthropometry or kyphosis back problem I have found to be very very useful slowing the descent. Yep, you know That bar is 315 and it's headed down and it has a velocity of X So momentum is the mass times the velocity. That's right And if you can take some of that velocity off, there's not as much momentum at the bottom So when you come to a stop at the bottom Your hip and the bar stop at the same time and then they can both head back up at the same time But if your hip oftentimes, I'll see somebody they they're going they're dropping too fast under the hole and The bar continues down and the hip is headed up all back up already That's right, and it's just driving their chest into the floor So yeah me if I can stay slow if I can I want to be going I Mean of course the bar speed goes to zero at the bottom sure But I wanted to be as close to zero for as long as I can get it as I head towards the bottom Yeah, I with my with my bad hips I have been doing much more box squats lately and I try to touch the box I say I fully sit on the box the way I like to teach a box what is not to use the box as a depth gauge and just You know tap it with your hamstrings and come back up I sit on the box, but I sit on the box. I'll use this cue for people on box squats I sit on it like a ninja like I try to make no noise And touch it as softly as possible and then still let it take the majority of my weight And I notice it's I mean look a box squad will slow you down because if you hit it hard We got some problems you can you know, right you don't want to slam into a into a box And so I and I've noticed that the softer I touch that box The less I rock back and rock forward to stand up Which if you watch the old like West Side videos all these power lifters or box when that's what they do They use momentum they touch the box They rock backwards and they rock forward and use the momentum of rockin forward to stand back up Yep They'll literally rock the barbell, but way behind their midfoot and then rock forward to stand up And so slow and everything down. I think that's actually a great future episode for us We just need to do an episode called slow it down Yeah, one of the first things I do with people at for online coaching is to slow the bar down I go we got to slow down the descent the eccentric phase of all lifts should be done slow and under control for a long time and That concentric phase can be done as quickly as possible Yeah, dude as fast as you want through the ceiling right it's still gonna be slow Do this right she can the only the only exception of this rule is the eccentric phase of the deadlift on the deadlift We drop it pretty fast. It's sort of a controlled drop. I mean it's controlled so you're not actually drawing definitely don't drop it but For the squat for the press and for the bench press for those three that eccentric portion is I want to slow it down Does that mean I'm reducing the amount of stretch reflex and rebound out of the bottom on those lifts? Yes, it is it does on some level, but only for a short period of time Because if it throws you out of your groove if the bar hits the bottom and you got to catch it And you can see it jolt the body well then The rebound doesn't matter because you're rebounding in the bar jumps forward four inches four inches in front of your midfoot Right, so we slow the eccentric portion down. We control the weight We can feel the midfoot on the squat and then we fire back up and we try to maintain the back angle By the way a really good cue for I'm we're about to talk to about the other end of that spectrum Which is people who actually do lead with the chest But much like the master cue of just stay on the midfoot is a great cue Maintain the back angle has been a pretty good cue for me. I tell people just hold your back angle, right? But don't change anything about your backing right? That's actually a pretty good master cue for back angle as well Just to think about that a lot of people that really helps them. Oh, oh, oh, I'm not gonna I can feel the back angle in the bottom of the squat. Don't let it change Don't bend over more. Don't lead with the chest. Just hold it. Just, you know, so it works pretty good So let's talk about the other side so because this is really where the discussion came from this week's lucky bastards If you're gonna pick one of the if you're like, you're gonna have a problem, which one do you want? Yeah, sure lifting the chest early torso and short femur. Yeah, wait a last moment So for people who tend to do the other thing, which is they lead out of the hole with their chest Let's go back to that discussion. They were like, well, does it actually slow the bar down? And the answer is yes, but the question is why right? So does leading with the chest Itself slow the bar down. Well, no, what's going on here is When the back angle so let let's pretend that the person descends With the correct back angle you and I haven't talked about this yet. We did no show. No, we've no no show as usual So when we when we talked about the previous problem, we talk about the hip closes and the knee opens Yep, don't wait. I know what you're gonna say. Don't just wait. You're gonna say what happens on this one, right? Right, look, so I'll let you say it and give me a second. So let's say That the person descends correctly, which by the way, isn't typically the problem with your wife Your wife actually descends With her back to vertical, right? But if you descend correctly and then if you come up out of the bottom of the hole You lead with the chest. What's happening? What's happening with the knees and the hips? You were about to say the knees close The knees get more closed and the hips extend and the bar is not moving That's right. The knees close and the hips open But the bar doesn't move any time we have a joint angle change We want that to translate into movement absolutely when the when the joint changes the bar must move And that goes for any lift any lift. That's exactly right So otherwise it's just it's a it's an energy loss, right? We're just wasting energy Uh, this is the problem with the wrist getting too far bent back in a press Starts to press the wrist bent back the bar doesn't move, but The wrist went up There's one exception And the and that is in the bench press when we when we talk about that in that bench press show. Yep. Yeah I hope you're enjoying this episode in the technique series of the barbell logic podcast You know at barbell logic We believe that barbell based strength training is literally for everyone And that the only thing holding most people back from all the incredible benefits that come from it is good technique Inconsistency and we can help with that too and whether you're just getting started or you've been lifting for a while It's difficult to know if you're performing the lifts correctly or if there's anything you can do to make your lifting better We have tons of free resources online from basic how-to videos It'll get you lifting safely and efficiently right away The podcasts articles and videos that will help you troubleshoot common errors All you have to do is visit barbell logic.com slash technique To see our best technique focused content in one place And while you're at it, you can sign up for a consultation with a barbell logic coach This is a free form check and a chance to ask an expert all your training related questions There's no reason you should be struggling to get started or to make progress Check out barbell logic.com slash technique for more information and sign up for the barbell logic experience again It's 100 free. There's nothing better for your training than knowing you're lifting safely Training efficiently and on the right track. All right, let's get back to the show so I call leading with the chest what will typically happen when somebody leads with the chest Is not just leading with the chest if they just lead with the chest and the bar moves up We can discuss that actually Might be okay. I've got arguments against it for the most musculature, right? But If you are high bar squatting And you descend with a vertical back and you let the knees go forward and you lead with the chest and the bar moves All right, man. That's just a high bar squat. That's a front squat It's exactly the way we teach a front squat. There's nothing wrong with that What's the problem with doing a a standard low bar or somewhere in that ballpark? Back squat and leading with the chest. Well, it's not just the lead with the chest. It's that the knees almost always Close and scoop forward go for they go forward The hips go forward with it and the hips open up So the hips open the knees close both slide forward The back becomes more vertical and the bar doesn't move. Yeah So I had all this movement that occurred in my body that did not translate into the bar. That's a problem In the front squat the knee is more forward. Yes And just like you said rightly so the thing is When we descend There's a distribution of torque and moment but in front of and behind the midlines and all of these lifts and that's fine The deal is though when you come back up We don't want the proportion of those moments in front and behind the midline to change Yeah, that's a good. It's a good way to say it So if the knee moves forward the moment comes off of the hip But it doesn't move the bar up. It just goes forward onto the knee. So we don't want we don't want those proportions of Those relative distances for the knee and the hip Relative to the midline to change gravity. They should both be coming in That's right Yeah, so that's the that's the the physics way of saying it and then here's the layman's terms No matter how you squat Your back angle shouldn't change Right the you're on a high bar squat. That's a very vertical squat The back angle should stay the same if the back angle becomes more horizontal or more vertical You lost energy in a high bar squat if the back angle becomes more horizontal in a front squat you lost That's an energy leak if on a low bar squat the back angle becomes more horizontal or more vertical That's an energy leak and so the goal in squatting Is that once the back angle is set on that first third of the descent as it should be It should stay And on something like a front squat or a high bar squat The backing doesn't change much at all from the very Second the knees and hips break because the back is pretty vertical stand If you ever watch somebody with a standing straight up where their body's completely in compression what we call completely in compression Their back isn't actually a hundred percent vertical They're leaning forward a little bit because the barbell is Behind them on their back and the barbell has to be in their midfoot Which means there actually is some moment even when you stand all the way up right because your chest Is in front of the barbell and your ass is behind the barbell And the barbell is over the middle of your foot even when you're standing straight up Nobody actually looks like olive oil standing literally perfectly vertical What's the bar on their back right that doesn't that doesn't happen so So for something like a front squat or somebody who's very short femur in long torso Who's doing a high bar squat you think about these guys that are Um World-class olympic weight lifters And a lot of times we'll hear this like well, I mean those guys squat high bar and they're and they squat, you know 660 for triples And one their world class. That's not you they're genetic, but also they're built to squat that way I mean look the reality is is like for a guy like themers are eight inches That's right for a guy like that the difference In the muscle mass used You know our three criteria of using the most muscle mass in the lift For a guy that's built with a really long torso and a really short femur Hey, let me tell you a secret It's just not a big difference in muscle mass between a high bar squat and a low bar squat Right because they're gonna look Pretty close to the same I know Andrew Jackson one of Andrew Jackson's online coaching clients came and saw me last weekend. His name's bobby And he's about oh, I know him. That's a great guy five inches five inches shorter than me Yeah, we said on the bench and I my eyes were at his armpit. Yeah, but but he's an olympic weight lifter But right that's what he and I told him I was like dude 550 squat here in a minute. Yeah, right like I mean he's coming. It's coming just you know Keep working because the total moment on that guy's body On a squat. Yeah, like it if that guy puts 405 on his back And you put 405 on your back The amount of moment force on your whole body is significantly higher than his Yeah, we can complain about that or we just be like, well, we just got it like, you know The other thing is you've got a lot better leverage for deadlift than he does He doesn't have a great leverage for deadlift But you know what he does have good leverage for The pulls for a clean and a snatch because the reason that a deadlift is tough For him and easy for you is because your hips have that that that angle that fulcrum is real real high And and you're able to reduce the moment On your back and a deadlift pretty quick because your back is pretty short But for him I'm way vertical. It's opposite. I'm way vertical in the deadlift. That's right. And for him Because his torso is so long. He can actually keep a long moment arm In a clean and a snatch And stay out over the bar keep his shoulders out over the bar as long as possible Why does that matter in a snatch and a clean because I'm trying to use my back like a trebuchet like the arm of a trebuchet Well, you can't you can you're not a trebuchet I can't crack the whip there. You can't crack the whip. There's no whip to crack, right? It's like trying to crack a whip with a little bitty short stick So yeah, and this one's way easier to fix man, you know, the cues are much simpler Um, I think that this one's more psychological than uh, than physiological That's just, you know, keep your chest pointed the floor as you drive up drive. That's right, you know, chest down Sometimes their eye gaze is not in the right spot. You change their eye gaze Sometimes I put their eyes like down between their feet Like I'm like look down between your toes. I'll throw my keys in the floor in front of them Like look at that, you know, or what we're something in a this is one. So sometimes just moving Sorry, I was gonna say I'll use the cue of of the pretend the bar sitting on top of your butt Cue works really well for for guys like this, right? So especially if I'm in person coaching I'll actually swat them right. I'll actually touch them right underneath where the barbell is actually touching. I go Listen The bar isn't here The bar is down here and I'll touch them on their sacrum right here Literally think about pretend right now that the barbell is sitting on top of your ass By the way, a lot of those people most those people Have some anterior pelvic tilt. It's a it's a far higher percentage of that population do So like the bar actually could theoretically sit on top of their ass. I mean not Maybe not literally but they start it's easier for them to picture Then for a guy like you to picture if I say the bar sitting on top of your ass like well, I mean You know, you're you're a question mark your back is a question mark How would it sit on top of your, you know, right? It's pretty easy for them to visualize those and those are good cues to fix that And sometimes though the cue for those people is like it would be for charity Which is you need to lean over first thing to initiate the thing like the They're leading with their chest out of the hole because they never did lean over So that's exactly right. So lean over that's right Yeah, charity We've had to use things like box squats with her a lot to give her I use box squat with her as a sort of a safety Net because I tell her I need you to bend over way more than you're comfortable with bending over and Your natural inclination if there's not something underneath you to catch you Is you know, I'm going to fall if I bend over that much by the way You're like bend over way more which is an extra five degrees. Yeah, right. It's not very much really seriously It's not very much. Yeah, she's still with 30 degrees more vertical than you are Yeah With bobby last weekend. I had to kind of recalibrate my eye because bending over for that guy It's like nine degrees. Yeah, it's not very much. Yeah. Yeah Sometimes people that don't bend over Aren't standing all the way up under the bar Correct when they're locked out to if you're leaned over under the bar at rest We'll say uh to begin with it's hard to set your back angle properly. Yep So if you tell them stand up, let's get your hips under the bar stand all the way up Yeah, here you go. Let's get it attention proud chest stand up get your hips under the bar. Okay Now ask back lean over Sometimes that'll fix it. Yeah. Yeah, it's good It's normally not too hard to fix that one though. I know it's easier. It's an easier one to fix But I think it's important to understand the discussion of why that matters, right? Especially for those of us who are in a low bar squat and use the most muscle mass Is that when you actually lead with the chest What's actually happening there is the knees are scooping forward the knees are closing the hips are opening and the bar didn't move So it's a whole bunch of movement. Yeah, right. So the the takeaway from this episode is Oh, do you have any studies? I don't have any studies Is that the takeaway from the episode? No, in fact, I don't let me tell a story before we wrap it up My father-in-law just last night. He said man that fifth rip on the second set just He said it just it was just brutal and I was actually in the house. I didn't see it And I said, well gosh, what happened? He said, well, what might watch the video? I lifted my chest It's a breakthrough. He's never been able to do that. He's kind of a shorter torso guy too And he's like and he was I think he was pleased funny That he was actually able to do that. I'm like, well, that's Yeah, every once in a while these kind of overcorrection cues actually work and overcorrect Yeah, and you got swinging back the other way, right? So um, you know, my wife never She always would stay very vertical in her back and never shove her ass back And I just kept ass back ass back And now she does the thing where she doesn't break at the knees at all until her ass has been shoved back two feet I'm like, well, hold on And she says you've told me the whole time to shove my ass back more. I know but now you're over doing it Right does that does happen sometimes. So yeah, the takeaway here is that regardless of what your problem is If your problem is your back becoming more horizontal or your back becoming more vertical out of the hole The goal is to maintain the back angle throughout And that also applies to all types of squats not just Low bar squats, but it applies to high bar squats and front squats and box squats and all squats, right? And and also I would even go so far as to say That while lots of people might disagree with us about the way we like to squat That I think I don't know that I've ever heard anybody argue with the idea like Nobody should want to change the back angle in the middle of the squat I don't know that I've ever heard an olympic weightlifting coach say, you know Change the back angle But you know like in the middle like the back angle sets and it should hold because then as the hips and knees drive up As they extend it all goes into the barbell Right, we've seen other problems with people who have a a weak torso Or you know, we don't like the word core but a weak core where those things move and the and the and the core goes soft And there's an energy leak there. That's not what we're talking about here We're talking about the core stays rigid and because The back angle turns to more horizontal more vertical. It's an energy leak So regardless of the type of squat you're doing or whether you have the problem with becoming more horizontal or more vertical The goal is to maintain the back angle through the Through the bottom two-thirds of the descent and the first two-thirds of the ascent Back angle stays the same That's the goal. Hopefully that's helpful. Don't let all the noise on the internet Mess you up. There are plenty of examples of people doing their very best to do a low bar squat that are getting You know, like like me, you know, I do a squat morning My best effort's a squat morning And there's nothing I can do about that really because my back angle my back is so short and then our friend Bobby He's is so long that he Yeah, he squats the way he squats and and it's and they're both correct actually and a lot of the Attacks that you see on the internet are just people that just don't understand the differences in these body types Like the head coach that you were talking about earlier. He's yelling at a guy about his squat being messed up Well, he could do no other so hopefully that sheds a little light on anthropometry. What happens What happens when the back angle is wrong and how you might be able to correct it? Yeah, thank you It's pretty awesome. So now what do we need people to do? We need them to go to overcast or their favorite, you know pod catcher and Get a copy link to our show and send it to a couple of their friends That's what you really need and give us a give us a little boost and uh, yep There is another show. Thanks for listening to the show And uh, tell us tell a friend like we asked that's the biggest help that you can give us Thanks for listening. We'll talk to you in a few days