Leverages and individual body mechanics are the most important think to learn about lifting. “Form” doesn’t mean jack shit simply because it varies person to person “good form” won’t look the same for 2 people with different body mechanics. Follow appropriate technique protocols like bracing, having a tight back and body when preparing to squat, etc, and stop worrying about how the movement “looks” to other people. Lift with what feels natural and comfortable and it’ll provide so much more benefit than being a perpetual weakling who fear mongers “perfect form”
@@mediumc6176yeh.. I mean there's a video where he explained how High bar allows you to go ATG but low bar just up to parallel .. which I do get what he means but the way he said it he made it sound like the only way to do ATG is high bar , which is absurd.. but I also pull sumo so wtf do I know
I was hardstuck at maybe on a good day at 150LBS squat for months from the hip pain i felt during it and just sort of gave up on them. switched to Low bar with a good warm up routine and I'm already at a 300 pound max after just a few weeks of training.
The warmup excercies that Squat University provides are unparalleled. I used to struggle with pain in my left hip and I was unable to hit depth on my Squat. Not anymore though 👌👌👌
@@dolphinzone8639you have absolutely no clue 😂 it’s great for building muscle mainly the flutes and quads it builds more muscle overall as the low bar uses much more muscles it’s more about hypertrophy rather than the position because their still similar
For a long time I've looked at high bar as a bodybuilding/oly lift and lowbar as a powerlifting lift. I go lower weight and focus on TUT with high bar, and high weight with explosiveness for lowbar.
Amazing how different muscle activation is with low bar than from high bar. Just tried low bar the other day with less weight and I'm still feeling it 🙃
Decided to watch 1 more clip before going to the gym. The knee pain I've been waiting to go isn't affected by this "no knee over toe". Guess I'm doing squats today
Lol People who do low bar squat tend to get an onion booty....which is great if you are female, but as a man, you look like a pear, especially if you have no upper body....
I'm not sure about guys using high bar during *competition*, that’s more common for bodybuilding however there are a some who use high bar training squats and then switch to low bar right before a meet fairly common for Olympic athletes and powerlifters . One example would be Dr. Fred Hatfield aka “Dr Squat" who was one of the first people to break the 1000 lbs barrier. Low bar. It brings the load closer to the hips, effectively shortening the spine. It allows the hamstrings to be much more active. It typically shortens the range of motion, you don’t get as deep but so long as the hips parallel it will count in competition.
Just do your best. Depending on your circumstance knee wraps might be the most logical, but you can actually use resistance bands to make yourself lighter as well.
@@Kickboxer7267 no need to do an inferior exercise. Squats > things like RDLs for glutes/ hams I do hinge movements like rdl as well… but that’s after or with squats within the same session.
I still want to see a clip of Aaron squatting AND standing up with the weight. He talks a lot about "optimal bar path" so I want to know if he practices what he preaches
Honestly either but you will need more weight on low bar. High bar is more quad dominant so I guess more “optimal” but as long as you load heavy on low bar you’ll get just as good stimulus
Think it also comes down to your hip is structured over all. Knees over toes people will better stimulate their quads and less of their hips, they also feel the “fatigue” more in their quads after a set. Look at David Laid for example, he can do high bar with a narrow stance despite his 6”2-3 frame & long femurs (his tibia bone allows him to do this). Therefore, not everyone will be able to hit the same depth and perform the high bar squat using a super narrow stance (which is okay and not always needed; but helps in quad growth). Find the stance that you're most comfortable with, I learned that I can never squat ATG because of my anatomical structure, and that's okay, leg pressing & leg extensions as a supplementary exercise will do the trick.
Keep the bar as during front squats and do static reverse lunges (3/4 of body weight, 8-10 reps, 3-4 sets, 1 min rest in between). Soon enough you will rip your skinny jeans off with your ridiculously massive quads. You are every welcome!
I wanna learn low bar squats, but resting the bar on my rear delts hurts for some reason. Maybe I should place them a bit lower or higher. Currently I dont load up a lot I just try to find the right technique
Squat is a anatomical exercise so the way your built makes a big difference it can depend on your leg length and torso length and femur and hips so try the high bar then try low bar then change your feet positions
It does for glutes, cause your legs are wider but you can do that with high bar as well, the main purpose is to literally push more weight. Hamstrings are only a stabiliser so they won't get massive from just squats
I squat high bar but with the low bar technique. Squatting with your back vertically as you put it creates a lot of forward and backwards rocking for me and destabilises my form in general. I try going low bar but the bar pinches my back a lot. Any tips to fix this?
I have previous ligament injuries on both of my wrists, had surgery on one side. Doctors say that when you tear your ligaments in the wrists, no surgery can get them back to 100% again. So I have pain in my wrists when force is exerted on an angle, where my wrists are not parallel to my forearm, for low bar squat. How I combat this, starting off, is to not to have too narrow of a grip. Due to having the wrists completely parallel on both axes, the hand grip on the bar will be on an angle. While setting up the bar before unracking, I make sure that the weight is supported by elbows, not the wrists. Try this before testing with wrist wraps. Let me know how it goes.
I know someone who can squat 200 kilos low bar with a belt. I squat high bar 140 kilos without a belt. He cannot do what I do and i cannot do what he does. It's like 2 completely different exercises at that point
@@ck-rd2ce when i say low bar I mean he squats with his torso almost parallel to the floor with a 13mm belt lol. I squat with a fully upright torso beltless almost ATG. You can't deny Olympic style squats are different than what you see most powerlifters call a squat these days. Even an RPE 6 set their knees recede and their hips rise
@@s.m.pravin9738 Maybe that's just how he's built (long legs, short torso), and he needs to bend over to keep the bar over mid foot (like Layne Norton for example). Sure they're a bit different, but not radically when you consider you're only moving the bar up a couple inches. A lot of times, that could be a technique issue, because even in low bar, the goal is to keep the knees forward on the ascent longer while driving the hips up to make sure you use the quads
@@ck-rd2ce brother i know that the goal is to make sure knees don't recede. But it's not a rule in powerlifting. Look at panagiotis for example. His torso is almost parallel to the floor. Zero knees on that squat. Doesn't necessarily make him a bad squatter. I mean he literally has the world record....but that is just because powerlifting allows you to exploit the squat like that. I was previously a low bar squatter and I tried front squatting once and understood how weak my knees were. There's this video on RUclips called powerlifting vs weightlifting squats. Shows how clear the difference is between hip dominant squats and knee dominant squats. I don't compete and I just like being a squat purist. Hence I squat with no equipment beltless near ATG. If I did powerlifting I'd exploit the low bar too
@@s.m.pravin9738 the guy actually still has plenty of knee travel, he's far from being a vertical shin squatter. Yes, but the difference is actually not that big of a deal as many make out. When front or high bar squats get heavy, people still use hip drive, it's non negotiable
I train in a powerlifting gym where everyone squats lowbar. Literally none of us have ever had golfers elbow. Where are you getting this "risk is very high" from? What comprehensive study have you done?
Nope, there is no reason to keep your shins vertical in a low bar. Doing so will result in less power, not more. This is old Rippertoe dogma, these days the advice is to allow your knees to travel forward as much they need to to keep the bar path straight. You shouldn't be pushing your knees out like that, that's ridiculous and he's barely maintaining balance.
WTF? It uses more muscles. So if you have a life outside of the gym, low bar squat is the way to go to save time. You don't have to do so many different exercises when they can be replaced by one movement.
![The Official Squat Form Checklist [Are You Squatting Wrong?]](http://i.ytimg.com/vi/Uv_DKDl7EjA/mqdefault.jpg)
![The Official Squat Form Checklist [Are You Squatting Wrong?]](/img/tr.png)
You know you are strong when you replace weight with tonnage
I'm on my journey rn
@@Benjamen_poppegood luck 🍀👍
Except that tonnage means total weight lifted (weight x reps x sets) and isn't interchangeable with weight lmao
@@ck-rd2ce we get it, autism sucks.
I squat low bar but with a lot of knees over toes. Sometimes you just gotta mess around with what works for you
Same... His video makes it look wrong lol
@@blaich5798 yeah, idk I guess people use that more in equipped lifting but I feel like its kinda avoiding alot of ROM
Leverages and individual body mechanics are the most important think to learn about lifting.
“Form” doesn’t mean jack shit simply because it varies person to person “good form” won’t look the same for 2 people with different body mechanics.
Follow appropriate technique protocols like bracing, having a tight back and body when preparing to squat, etc, and stop worrying about how the movement “looks” to other people.
Lift with what feels natural and comfortable and it’ll provide so much more benefit than being a perpetual weakling who fear mongers “perfect form”
@@mediumc6176yeh.. I mean there's a video where he explained how High bar allows you to go ATG but low bar just up to parallel .. which I do get what he means but the way he said it he made it sound like the only way to do ATG is high bar , which is absurd.. but I also pull sumo so wtf do I know
@@blaich5798 hey, I pull sumo, just also conventional. They both work
Squatting this way feels more natural for me, I never knew this was for low bar technique
Everyone's body is different. Lower feels better for taller people from my experience
@@bluetooth2677 also for people with longer leg to torso ratio
@@ellierabe9553 True, I have both. Haha
@@bluetooth2677 yep
@@ellierabe9553I’m tall but my legs are longer than my torso but my torso is still long and I love lowbar
Maximal tonage 💪🏽
*tonnage lol
These are pretty much what I default to when I get to two plates or more
Great collaboration with ya brother 🔥🔥
I was hardstuck at maybe on a good day at 150LBS squat for months from the hip pain i felt during it and just sort of gave up on them. switched to Low bar with a good warm up routine and I'm already at a 300 pound max after just a few weeks of training.
The warmup excercies that Squat University provides are unparalleled. I used to struggle with pain in my left hip and I was unable to hit depth on my Squat. Not anymore though 👌👌👌
That's some fantastic experience...and what a boost in adrenaline... Happy for you brother...!
yes because you shift tension to lower back which is stronger than legs
Yes it’s good for powerlifting as you can squat more weight, but it’s terrible for developing leg muscle
@@dolphinzone8639you have absolutely no clue 😂 it’s great for building muscle mainly the flutes and quads it builds more muscle overall as the low bar uses much more muscles it’s more about hypertrophy rather than the position because their still similar
Excellent stuff. Tried it. Works! Thanks 😊
This is tehnique I ussed.
Great explained.
Great form and range of motion.
For a long time I've looked at high bar as a bodybuilding/oly lift and lowbar as a powerlifting lift. I go lower weight and focus on TUT with high bar, and high weight with explosiveness for lowbar.
maximal tonnage has got to go on a t-shirt
yuh
Amazing how different muscle activation is with low bar than from high bar. Just tried low bar the other day with less weight and I'm still feeling it 🙃
Decided to watch 1 more clip before going to the gym. The knee pain I've been waiting to go isn't affected by this "no knee over toe". Guess I'm doing squats today
funny how no ipf record setting raw low bar squats are done with vertical shins (not even Wenning)...it's like the quads actually matter lmao
This comment is underrated lol! Should have way more likes. It’s all about the sarcasm my dude!
Lol
People who do low bar squat tend to get an onion booty....which is great if you are female, but as a man, you look like a pear, especially if you have no upper body....
I'm not sure about guys using high bar during *competition*, that’s more common for bodybuilding however there are a some who use high bar training squats and then switch to low bar right before a meet fairly common for Olympic athletes and powerlifters . One example would be Dr. Fred Hatfield aka “Dr Squat" who was one of the first people to break the 1000 lbs barrier. Low bar. It brings the load closer to the hips, effectively shortening the spine. It allows the hamstrings to be much more active. It typically shortens the range of motion, you don’t get as deep but so long as the hips parallel it will count in competition.
Remove your pinkies from that grip if you experience wrist pain. Greatly improves range of wrist
this is literally the only way i can squat without weightlifting shoes xd
tom platz biggest nightmare
Check out Arnold and Ed Corney's squat video, Ed Corney low bar squats with amazing form.
@@ibby81ae Idm people lowbar squatting, just makimg a joke, because you can often hear tom platz shitting on lowbar
@@yes-kv8gp all good, have you seen Ed Corney squat
Damn coach your form on point 👌🏽👌🏽👌🏽
Lol just noticed i mix both
Excellent video.
Indeed
Nice amazing!
I am a quadriplegic and I have pain in my knee when I go down with my squats, seated snatches, or squats, even without weight.
Just do your best. Depending on your circumstance knee wraps might be the most logical, but you can actually use resistance bands to make yourself lighter as well.
low bar freaking kills my low back
Bro was wearing 2 different shoes 😂
I entered the comments section looking for this comment
I like both options.
Wanna hit more quads? Hit the high bar.
Wanna bring in more booty and hammy? Hit the low bar.
When I want to hit gluts and hamstrings, I do a hinge movement which hits both gluts and hamstrings way better.
No need to reduce quad gains
You just answered the question I had in mind. Thank you.
@@Kickboxer7267 no need to do an inferior exercise. Squats > things like RDLs for glutes/ hams
I do hinge movements like rdl as well… but that’s after or with squats within the same session.
low bar squat is still a quadriceps dominant exercise and it barely affects hamstrings
@@banditdawgs
This ROM cheat half squat is the only "inferior exercise" in this thread.
"Let's call it what it is: a half squat."
~Dave Tate
Sternum high will make fall the weight especcialy with high weight
Aaron hauling ass in a video! 😍
You don’t go as the grass in a little bar squad because then the hamstrings don’t get lengthens if you go as the grass
thanks a lot
If you have longer legs and short torso then do low bar squats.
This is the best way to squat if you are a tall guy
My man just got done kneeing the hell out of a flour bag, on that last take.
This is also the fat guy technique to make room for the belly to move
When did the trend of 2 different shoes become cool?
Never
Can you guys make a full video on this?
They did 😂
@@SilverTigerIII thanks I'll look!
When you push up from the bottom of the squat, the force is going through the outside of your feet and your knees splay out.
i think rippetoe has the best understanding of low bar squat technique
Lol
I still want to see a clip of Aaron squatting AND standing up with the weight. He talks a lot about "optimal bar path" so I want to know if he practices what he preaches
Don’t forget about the squat plug
I like the first one better. I feel like different variations may just be suited for different body types.
Hip drive
His head is kinda too upright imo..thoughts?
Lol he calls it tonnage just to make it sound more epic
Whats with the 2 different shoes
Would this be better for a 6'2'' person I struggle with squats
i feel comfortable in low bar
Ahhh i never lead with my but, i always just started leaning forward and went for it, wondering why my bar path was so wiggly hahahahaha
Which is more optimal for quads? High bar or low bar?
Honestly either but you will need more weight on low bar. High bar is more quad dominant so I guess more “optimal” but as long as you load heavy on low bar you’ll get just as good stimulus
Think it also comes down to your hip is structured over all. Knees over toes people will better stimulate their quads and less of their hips, they also feel the “fatigue” more in their quads after a set.
Look at David Laid for example, he can do high bar with a narrow stance despite his 6”2-3 frame & long femurs (his tibia bone allows him to do this).
Therefore, not everyone will be able to hit the same depth and perform the high bar squat using a super narrow stance (which is okay and not always needed; but helps in quad growth).
Find the stance that you're most comfortable with, I learned that I can never squat ATG because of my anatomical structure, and that's okay, leg pressing & leg extensions as a supplementary exercise will do the trick.
Keep the bar as during front squats and do static reverse lunges (3/4 of body weight, 8-10 reps, 3-4 sets, 1 min rest in between). Soon enough you will rip your skinny jeans off with your ridiculously massive quads. You are every welcome!
I didn't know that I squatted low bar. I jus5 thought that was how I was supposed to.
Tonnage.
heh heh...Nice.
I wanna learn low bar squats, but resting the bar on my rear delts hurts for some reason. Maybe I should place them a bit lower or higher. Currently I dont load up a lot I just try to find the right technique
Is this more ideal for a body with longer legs to torso ratio?
noted
best
got callouses older than both these guys put together, no ped's, no trt, still kicking
The debate in the comments here is just confusing. Don't know what to do now.
Squat is a anatomical exercise so the way your built makes a big difference it can depend on your leg length and torso length and femur and hips so try the high bar then try low bar then change your feet positions
Even highbar has a knees out movement. Hardly anyone has the body type capable of a knees in, narrow squat with A2G depth.
How do i deal with butt wink?
I thought the low bar squat placed more stress on the glutes and hamstrings
It does for glutes, cause your legs are wider but you can do that with high bar as well, the main purpose is to literally push more weight. Hamstrings are only a stabiliser so they won't get massive from just squats
whenyou so strong you talking tonnage
I squat high bar but due to poor ankle mobility, my stance is wide. Basically a high low bar squat lol
so wear some olympic weight lifting shoes with a raised heel
@@ck-rd2ce I will for my front squats. My ankle mobility has been improving so the stance has narrowed
Maximum tonnage!
I squat high bar but with the low bar technique. Squatting with your back vertically as you put it creates a lot of forward and backwards rocking for me and destabilises my form in general.
I try going low bar but the bar pinches my back a lot. Any tips to fix this?
I have the bar on my back like in low bar but I go ATG. I dont know how you stop half way.
I get lower back pain, i think its from lowbar squat
Do you have a long form and detailed low bar video
That's how I've been doing once I figure out what position is comfortable for me.
Is there a certain position for the wrists? I find I have a little bit of wrist pain doing these compared to high bar squats
Wrist wraps no matter what low bar will place tension on ur elbows and wrists compared to high bar
I have previous ligament injuries on both of my wrists, had surgery on one side. Doctors say that when you tear your ligaments in the wrists, no surgery can get them back to 100% again.
So I have pain in my wrists when force is exerted on an angle, where my wrists are not parallel to my forearm, for low bar squat.
How I combat this, starting off, is to not to have too narrow of a grip. Due to having the wrists completely parallel on both axes, the hand grip on the bar will be on an angle.
While setting up the bar before unracking, I make sure that the weight is supported by elbows, not the wrists.
Try this before testing with wrist wraps.
Let me know how it goes.
Try thumb less grip
I know someone who can squat 200 kilos low bar with a belt. I squat high bar 140 kilos without a belt. He cannot do what I do and i cannot do what he does. It's like 2 completely different exercises at that point
Where did this happen, in your fantasy? There's no way a 200kg low bar squatter (assuming he squats to depth) can't squat 140kg high bar lmao
@@ck-rd2ce when i say low bar I mean he squats with his torso almost parallel to the floor with a 13mm belt lol. I squat with a fully upright torso beltless almost ATG. You can't deny Olympic style squats are different than what you see most powerlifters call a squat these days. Even an RPE 6 set their knees recede and their hips rise
@@s.m.pravin9738 Maybe that's just how he's built (long legs, short torso), and he needs to bend over to keep the bar over mid foot (like Layne Norton for example). Sure they're a bit different, but not radically when you consider you're only moving the bar up a couple inches. A lot of times, that could be a technique issue, because even in low bar, the goal is to keep the knees forward on the ascent longer while driving the hips up to make sure you use the quads
@@ck-rd2ce brother i know that the goal is to make sure knees don't recede. But it's not a rule in powerlifting. Look at panagiotis for example. His torso is almost parallel to the floor. Zero knees on that squat. Doesn't necessarily make him a bad squatter. I mean he literally has the world record....but that is just because powerlifting allows you to exploit the squat like that. I was previously a low bar squatter and I tried front squatting once and understood how weak my knees were. There's this video on RUclips called powerlifting vs weightlifting squats. Shows how clear the difference is between hip dominant squats and knee dominant squats. I don't compete and I just like being a squat purist. Hence I squat with no equipment beltless near ATG. If I did powerlifting I'd exploit the low bar too
@@s.m.pravin9738 the guy actually still has plenty of knee travel, he's far from being a vertical shin squatter. Yes, but the difference is actually not that big of a deal as many make out. When front or high bar squats get heavy, people still use hip drive, it's non negotiable
so theres some curve on the spine? that is safe?
My shoulders say no no to low bar but I always squat to the grass anyway. Hate squats but i do them anyway
Never skip leg day 💪
@@isaacvelasco6498 i do legs 3 times a week
HipDryVa
Been working on it for six months but my ankles don’t have enough flexibility for ass to grass.
Raise the heel with a taller shoe or some sort of platform.
Am I the only one confused by the fact that his shoes are different colors when he does the paused snatch?
Low bar Squat is nice for strength, mass and athleticism. But the risk is very high to get golfers elbow.
I train in a powerlifting gym where everyone squats lowbar. Literally none of us have ever had golfers elbow. Where are you getting this "risk is very high" from? What comprehensive study have you done?
The only way you're getting elbow issues is if you're trying to carry the bar with the elbows, instead of the load being borne by your back
Chirp Chirp
Why is he wearing different shoe on each foot? 😂
I love how you load the bar with very low weights, but lots of plates which are low weights, for the purpose of you "squatting a lot of weight" lol.
Wondering why the feet are not pointing out more? Looks awkward
My shoulder blades are uneven is low bar the best option for me?
Try and see. How would we know?
Get a sports massage
For free😳
Hello bro 🤟🤟
Why the hell would you not have knees over toes in low bar squat
Try it out and you'll find out why
@@branflakee4257 lol, it depends entirely on your proportions. If you're long femured for example, they may go 1-2 inches past your toes
These two squat types are 100% emergent from your personality.
The best cue was leading with your butt. That's key
You sound different here
Hah low Bar atg
Doesn't that form mess with his Lower back?
So I guess I squat low bar? lol
Matt winning , mark rippetoe says to look down and you have this skinny guy looking straight why is that ?
I know he is one of the greatest but Wenning’s squat was really high.
power lifter its suckss😀😀
weightlifter taqnique is perfect
Keeping your sternum high is bullshit technique😂
Nope, there is no reason to keep your shins vertical in a low bar. Doing so will result in less power, not more. This is old Rippertoe dogma, these days the advice is to allow your knees to travel forward as much they need to to keep the bar path straight. You shouldn't be pushing your knees out like that, that's ridiculous and he's barely maintaining balance.
Your totally wrong.
@@branflakee4257 You can't even spell "you're", so yeah...
Rippetoe never said to have vertical shins
Neither Rip nor his SS squat advocate vertical shins either lmao
👎🏻
Theaon mistake people do with this is going to low like a high bar squat....leads to lower back and knee problems...
Speaking from experience.
Low bar squat is totally a bullshit
why?
Honestly, fuc# low bar aka ego lift. High bar all the way
WTF? It uses more muscles. So if you have a life outside of the gym, low bar squat is the way to go to save time. You don't have to do so many different exercises when they can be replaced by one movement.
Just tell that you cant squat over 2 plates man
Just say, “I’m weak”