Fixing The Most Common Squat Mistake (Good Morning Fault)
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- Опубликовано: 1 июл 2024
- Today elite powerlifter @SuperDtv3000 (the first person to total 3000 lbs in competition) stops by to help you fix one of the most common squat faults - the hips rising too soon on the ascent (aka the 'good morning' or 'stripper squat' fault).
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I think it's pretty self-explanatory based on how the quads function. If the hips shoot up it could just mean underactive glutes or a glute weakness, then the spinal erectors take over making it more similar to a deadlift after the legs extend. It's more commonly seen in maximal attempts if the lifter is already well trained and experienced
Love it when you have fellow professionals reaffirm your points. Pulls in other fanbases and non-believers.
Could you please consider a video on the Handstand/Push Up?
Thanks! And I'll see what I can do.
@@SquatUniversity would the triangle cue apply in the low bar squat? Thank you in advance
Wow. Right on time. Working on this in my lifting right now. Thanks guys.
Great cue~great explanation and demonstration! Keep them coming!!!
I deal with this too and my viewpoint on the cause is changing. At first, I thought it was weak quads and so extending the knees without raising the bar decreased load on quads. Now I think it’s more an issue of weak glutes. Hips don’t start extending until hamstring becomes more taught, creating a timing issue. Quads and glutes need to fire together at the bottom.
Cues are generally specific to individuals. One cue might sound absurd to other lifter. Example is asking someone to stay on heels. Shouldn't the person be on his/her whole feet? "Stay on heels' can be given to people who are on their toes at the bottom of squat. Same way this cue can be used to let athlete know that you need to engage your upper back as well. In my opinion, lifter should find a balance between Hip Drive and Driving back to the bar!
Correct! Cues are for the individual lifter and people can interrupt the same cue two different ways. The great coaches will have dozens of cues in order to get the athlete to adjust their lift to become more optimal. No one cue fits all, but it may fit many
I definitely need to hear this I had this program this morning while I was working out I appreciate the info guys keep up the awesome work💪🏾💯#SquatUClub
I fixed this by working on specific thoracic, hip and ankle mobility, but what REALLY helped was me eventually humbling myself and calming my ego by spending a full 6 months squatting with PVC pipes until my form was perfect. Then I spent another 6 months just with the empty bar. Now that may not sound like much in terms of progressive over load, but progressive over load isn't the only way to track progress. In my opinion, mobility, flexibility, range of motion, mind muscle connection and form gains are far more valuable than strength gains. I'm also 6ft11 and started my fitness journey at almost 400 pounds. Sitting on the floor also helps. I haven't spent more than 3 hours in a normal chair for a few years now. My home office and gaming computers are set up on low coffee tables. I either sit on very very low wooden squat stools or out right on the floor. Sometimes with a folded yoga mat.
Thanks for sharing your story!
Big brain
Very informative . . . thank you! 👍
Great tip, thanks Aaron, and thanks Donnie T. I've been squatting for some decades and at the lighter weights I'm ok, but, as you both said, when the weights got heavier, the (bad) instincts kick in and my hips come up, the weight moves forward to the front of my feet and it becomes a sloppy good morning. The triangle cue is something I'm going to try next squat session. As was said, the simplest cues work the best, and this one seems simple enough, even for me.
Well, today was (finally) squat day and after a couple sets of struggling with the dreaded good morning squats, I remembered this video, watched it again and used the "drive the triangle into the bar". The difference between the two sets before it and that set was amazing. I train alone so I video my work sets so I can see what I'm doing wrong, and like Donnie said, the speed difference was dramatic as was the ease of the set, especially considering it was my last work set.
Still working on the pressure across the whole foot. I find myself more on the balls of my feet rather than heels but I have a pesky cramping adductor longus/magnus and/or gracilis issue to work through first. Any videos about that?
Same here.
Great simple tips!
I think people tend to do this move often when they load more what they can realistically handle.
agreed. i was watching sawyer klatt’s videos and he was talking about his rising hip issue and when he filmed his workout he didn’t seem to have that issue until he went up in weight
@@aaron.saladbar because form breakdown is inevitable when you max out
Well idk I feel I can handle the weight but my body isn’t made to squat efficiently (long femurs, short torso) so I’m bound to lean forward.
@@ahmedbenhariz8694 exactly. I am disappointed that Aaron hasn’t mentioned that in this video because in the past he mentioned that everyone will have different torso and femur lengths that alter what form works for them. I feel nowadays, he is overly fixating on picture perfect form at the expense of performance improvement. Alec Enkiri actually covered that in his recent video on Squat U and it was pretty fair and comprehensive IMO.
@@JoeyCentral No. This isn't about how you're built. Regardless of how long your legs or torso are, your hips shouldn't be shooting up before the rest of your body. Everything should drive up at the same time. Even if, as mentioned above, you lean forward more. I
For me personally, I have a little more foward lean. After a few sets of heavy weights, I start shooting my hips up first. That's because I'm hip dominant, and my quads can't handle as much. But in my first sets when fresh, hips and chest are rising at the same time.
I'm definitely gonna try the triangle thing, makes perfect sense if your initiation is thru the hips ur hips r gonna come up first
Glad you guys are collaborating now. I think DT was skeptical at first, but you’re an excellent pairing. You teach him to write the book he does guest appearances?!
That's coach Bo right there!
Thank you!!!!
Literally the opposite of what starting strength teaches. I really don’t know what to think now
The way i fixed this is is with actively flexing my hamstrings or shoving my knees forward with my hamstrings rather than just intuitively shoving them forward. This isn’t a cue to drive home 100% because the hamstrings are not a prime mover in the squat but the only way the hips can shoot back is if the hamstrings are allowed to extend. If you keep them the same length as your quads your hips and low back and knees all stay in place, allowing you to drive with your glutes. Its really hard to drive with your glutes if you have your low back in extension
Needed two more squats for visual!!!!
Have you made a video on how to balance weight between the two sides instead of using one side more than the other?
Can you please make a video on sports hernia/lower abdominal pain?
Going through si joint hyper mobility issues, would love a video on this please
Yes! I too suffer from si joint issues especially pain I hope they make a video on this
The hip drive is for the low bar squat not the high bar that is shown here. Using low bar hip drive technique on a high bar squat pushes the bar forward of midfoot.
One of the other discrepancies in my squat form was that the bar path wasn't directly over my mid foot henceforth leaving me to lean on forward during my squat.
Another thing I need to practice is to train my traps, I've been lacking on trap exercises on shoulders and traps day.
Just saw a video from Starting Strength that said you should let your hips drive up first or else your doing it wrong. I immediately felt something was wrong. It felt counter-intuitive🙀
Can you please make a video regarding SI joint issues and rehab
Can you make a serie of videos about "How to snatch"? because that lift have several parts that make that a more complex movement than squat or deadlift.
Hey Aron can you please make a video about atlas stones and rounding of the back in this specific exercise?
Do you mean if round your back is okay while lifting atlas stones?
Hey Dr. Horshig,
I was wondering if you could do a video in how to improve external rotation of the shoulder!
Search for shoulder CARS
good video
Some commenters are suspecting it’s a result of weak glutes but my glutes are super strong. For me personally I think it’s because my upper back is weak. My lower body can squat way more than my upper back can hold up. I’m sure I could also benefit from more core training but I’m really suspecting it’s a weak upper back for me.
My coach used to want to SEE our toes wiggling in our shoes at the bottom of a squat 🤦🏼♀️ so for the longest time I believed push into the heels #thankscrossfit
I herniated a disc turning to good morning from the squat
Wowee the guy on the left was excited at the start
How do you make sure that your feet are spread apart evenly and that the bar is level on your back?
Question.
I can front Squat for Olympic Weightlifting perfect enough, feet fully on floor, upright back.
But my back squat and get set position for the Snatch is atrocious, heel off ground, butt wink included.
How to achieve the Get set position for the Olympic Weightlifting with heels rising ?
It depends on the squat variation. In this video, they're performing the high bar squat, so yes, leading with the hips is incorrect. With a high bar squat, you're supposed to drive with the glutes out of the hole. However, with low bar squats, you lead with the hips. You also dont go as deep with low bar squats. Low bar squats utilizes the posterior chain whereas the high bar squat places more emphasis on the anterior.
But Big Master Rippetoe STARTING STRENGTH says Hips first...who should I listen to now???? It gets confusing that they never even mentioned that this is for high bar squat!!!!
@@jeremypeanutbutter6560 I can tell it's high bar by how high the bar is on his back and how upright his torso is. They really should've clarified that it is high bar/Olympic-style squats.
@@jeremypeanutbutter6560 and for high bar squats, they are absolutely correct in what they are saying. If you go into a deep high bar squat, it is wrong and possibly even dangerous to try to lead with your hips because when you go that deep you have no choice but to have a more upright back, putting your back and your hips at a mechanical disadvantage.
@@jeremypeanutbutter6560 but to properly answer your question on who you should listen to? Well, that all depends on which type of squat you're doing. If you're following the Starting Strength method, then you're doing low bar squats and you do indeed lead with your hips.
@@functionalfitness9565 Thanks for the little chat!...Are you into powerlifting or weightlifting or both!
I can't do bodyweight squats without forward lean
Used to not be able to do body weight without falling backwards
Now since working some mechanics out i have the forward lean
Isnt this the direct opposite to what mark rippetoe and kelly starrett teach? Initiating the movement rather with the hip?
I was thinking the same. Hip drive. But Rip also teaches low bar
Such an interesting debate. Stan Efferding seems to espouse the good morning squat (not saying I agree).
Stan is not a powerlifter. Different goals.
@@AgentPurpleK Stan Efferding is not a powerlifter? That's news to me.
@@454Casull I'm retarded. Nvm
My back still feels injured, years after making this mistake for the first time.
What mistake? Hips first or what theyre preaching with the triangle?
Same
you should try mobility stretches. I was in pain for almost a year, I tried a chiropractor, and massages to no avail; but, after about 2 months of those stretches my back felt brand new
@@christianenglish715 do you have any specific stretches or videos you watch?
@@blackpuma180 I grabbed the stretches that focus on the T-spine and Hip flexors from this vid. ruclips.net/video/XxSgdX7lX6E/видео.html
How can I keep training with an SI joint/disc issue which keeps flaring up when I low bar squat or deadlift? What are the best alternatives?
^^^ yes I hope they make a video on si joint rehab or mobility
Does this advice also apply to front squats?
sure
I don't use weights but I find when I'm most tired going for those last squats to fatigue me that is when this sometimes creeps in
I FRONT SQUAT WITH THE SMITH MACHINE, I ONLY DO 45'S ON EACH SIDE AND MAYBE 20LBS MORE ON EACH, TRAIN FOR LONGEVITY, SCREW THE HEAVY WEIGHT FOR EGO AND BACK ISSUES
I find that I have this problem w/ my front squat. My whole foot stays on the ground though -- can the problem be a weak upper back compared to my legs or maybe wrist mobility? Even at lighter weights I do a good morning squat. I uploaded a set if you can take a look and give a suggestion it would be appreciated!
Could it be because of your stance? Maybe too wide and "toes out" too much, so there's no torque or even RoM left for external rotation of the hips?
@@Morpheah Hmm maybe I did not think of that. I have front squats again today so I will definitely try a different stance width and adjusting my toes and will let you know. Thank you for the suggestion
@@Morpheah turns out you were right that was part of the problem! I started my sets w my normal set up, then i moved my stance in but still pointed my toes out and it fixed itself
Is this supposed to apply to the low bar back squat setup too?
I would say: No. Look at the comment of @functional fitness. In that comment and the follow up discussion the difference is made clear, I think.
My son pointed out when I do a dead lift I was squatting the bar up. What’s a que that I can use for my dead lift?
If you are squatting a deadlift, then your knees are bent too far. You'll want to focus on getting your knees back by raising your hips higher! This will engage the glutes more and make it a deadlift, which is a "hip-hinge" pattern.
@@DrAlexStrahle Thank ypu
Hi, I've been experiencing knee pain. I'm naturally knock-knee'd and I've been told that this is the cause of my knee pain even though I consciously push my knees out when I squat. And that I'm at risk for arthritis. Is it safe to squat and lunge when you're naturally knock-knee'd.
Have you seen my video "4 tips for knee pain"?
@@SquatUniversity Not yet, I'll get onto it!
Hip drive!
So your saying that the Starting Strength Method Squat Form by Mark Rippetoe is incorrect? It uses the hips and by far this is a superior technique when done correctly.
I think that what they’re trying to address is raising your butt completely without trying to extend your legs as this can cause lower back pain as you see in the example the dudes chest went almost parallel to the ground I’ve never seen anyone do this before but I guess they’ve seen it done before
They are doing high bar squats here. Rippetoe is teaching low bar squats. Look at the comment of @functional fitness!
But Big Master Rippetoe STARTING STRENGTH says Hips first...who should I listen to now????
Its lack of quad strength basically
I wonder if Mark Rippetoe
Any other Que rather than triangle and is slight tilt at the bottom of the squat fine it is really slightly almost nothing
I do dorsiflexion mobility knee over toe as well as weighted squat hold and the 90 90 stretch for my leg warmup is that good
Does it happen because of weak abs & core muscles?
I don't think so mate.
Drive the triangle into the bar
Gee thanks
I haven’t seen the entire video but what helped me stop doing this was sitting in the hole in an upright position and just holding it so I could feel what it was supposed to feel, a wider stance and a little elevation in the heel. This helped my butt wink and the good morning squat
Hey, squat university can you please help me with my ankle mobility issue? I’ve this blocking sensation in the front of my ankle and even the banded joint mobilizations haven’t helped.
Been following SU for about 3 years and nothing helped me with mobility for ankles. Instead I just changed the way I squat and that helped
Have you checked your tibial internal rotation?
@@macbhakta another thing to consider is your foot strength. It's not a quick solution, but sometimes strengthening the foot by transitioning to a barefoot shoe and spending a lot of time lifting to full depth in that manner can be helpful for seeing long term improvements in ankle mobility. Now that being said, there are some people who just will only be able to get so much improvements in ankle mobility - and in that case trying to optimize squat stance as much as possible is a great next step.
@@SquatUniversity I haven’t. I’ll check one of your videos for that and let you know.
@@SquatUniversity My tibial external rotation is fantastic but my internal rotation is poor. Same thing with my hip external and internal.
Would you still use the triangle cue for the low bar ?
He's more talking about pushing your back into the bar to keep your back from rounding or leaning. It doesn't matter if it's low or high just drive your back into the bar and push with your elbows like your trying to do a military press.
@@undrachevr that's EXACTLY how you get some tennis elbow...
@@ewertsp I beg to differ but I'm not a doctor.
@@undrachevr you don't need a md degree for this, most lifters will face and fix tennis elbow through NLP, from novices to intermediate lifters...
@@ewertsp your more likely to get tennis elbow from tricep exercises rather than the squat. I don't know why you think you'd get tennis elbow from squatting but your entitled to your opinion. Have a good one
Ok now im confused. You got professionals like Rippetoe stating to use Hip Drive for low bar squats. I guess this method might be for more of a high bar? Hip drive has been a big help to my squats, bringing my focus more on a body movement rather than legs...but thats me i guess.
Cues are generally specific to individuals. One cue might sound absurd to other lifter. Example is asking someone to stay on heels. Shouldn't the person be on his/her whole feet? "Stay on heels' can be given to people who are on their toes at the bottom of squat. Same way this cue can be used to let athlete know that you need to engage your upper back as well. In my opinion, lifter should find a balance between Hip Drive and Driving back to the bar!
Hip drive is definitely for the low bar. Keep doing it
Mark Rippetoe says to drive the hips up... Very counter to this. Maybe he's more old school and potentially unsafe...
Rippetoe style back squats are the best imo. Only style of squat that doesnt hurt my back or knees, and got way stronger using it
Cues are generally specific to individuals. One cue might sound absurd to other lifter. Example is asking someone to stay on heels. Shouldn't the person be on his/her whole feet? "Stay on heels' can be given to people who are on their toes at the bottom of squat. Same way this cue can be used to let athlete know that you need to engage your upper back as well. In my opinion, lifter should find a balance between Hip Drive and Driving back to the bar!
starting strength says hip first....WHy
Can you do a video on dizziness during squats? I find I get dizzy before my legs can reach failure.
Two issues: you’re out of shape and you’re going to failure on squats.
@@JoeyCentral You don't go to failure on squats? I don't know, I have pretty decent cardio and upper body endurance 🤷
@@armchairquarterback2672 nope. You don’t go to failure on heavy compound lifts. That’s a good way to get injured. You can do that on single joint exercises (or “isolation” movements), but not on compounds. If you’re in shape, then you shouldn’t be getting dizzy from squats. You should get medical attention for that.
I'll see what I can do
@@SquatUniversity Thanks brother 👍
Isn't this what they call "hip drive" but exaggerated?
Hip drahve baby
low bar squat?????????????????
Rippetoe squat
But… hip drahve!
hey doc subtitles would be amazing in your videos!!!
Rippetoe is not going to like this
It was way too quick to see
Bahahaha mark rippetoe would disagree
#squatuclub