Starting Strength Squat Looks HORRIFYING, Here's Why
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- Опубликовано: 31 дек 2023
- We posted a video a few weeks back, and some people were very concerned by one aspect of the squats they saw. What was it?
The video Phil is talking about (also on IG, FB, and X):
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Leaned over is exactly what you should be for a low bar back squat. It remains a mystery to me, however, why anyone would squat outside a rack rather than inside with appropriately adjusted safety bars. I have personally witnessed someone doing exactly this and when he could not get his last squat back up, he wobbled before attempting to 'throw' the bar off his back resulting in an enourmous clatter and what looked like a hip injury for his trouble. It just boggles my brain.
Thanks for the "leaned over" comment as well as the concern regarding squatting outside the rack. For starters, and as you can probably imagine, I do not recommend throwing the bar backward off the back in the event of a failed rep. It's dangerous, it requires lifters to possess a certain degree of nimbleness that they may or may not actually possess at the end of a challenging, exhausting rep, and it encourages lifters to quit early on a rep that they may indeed have been able to get if they had spotters or safeties they trusted.
Regarding the practice of squatting outside the rack in general, I hope the rest of my comments below prove useful for you (most of the response below comes from a previous response I made in these comments to another question, but I think you'll find it pertinent to your concern):
You'll notice that all the squats performed in this video are either performed with two spotters or inside the cage using safeties (AKA "pins" or "crash bars" or sometimes "spotter arms" if using a squat stand instead of a squat rack).
This is standard practice at Testify. Our gym is set up so that on Mon/Wed/Fri (or other busy times if needed), both sides of the cage can be used - i.e., by two different lifters, so for example, one person can squat and another person can bench. In this case, since people are squatting outside of the cage, they get two spotters (Testify is the type and size of gym where everyone who trains together knows and talks to everyone else, so getting spotters is easy).
Two side spotters is an extremely safe way to squat and is also what is utilized in strengthlifting and powerlifting competitions, wherein maximal weights are attempted. As a side note, a number of the lifters you see in this video were preparing for an upcoming meet, which is another reason they were squatting outside the cage (i.e., to get additional practice under meet conditions). I would recommend never, ever using a single, back spotter - it's dangerous, the back spotter is in an extremely mechanically disadvantaged position to spot, and this has resulted in a tragic event on more than one occasion.
On less busy days at Testify, people will often - but not always - squat inside the cage. We have a video that covers this (below), and everyone at Testify is taught how to set up the rack appropriately for this situation.
How to Squat Heavy ALONE! | How to Fail a Squat Safely
ruclips.net/video/RgiC2K59Gh8/видео.html
Even on these days, some people will still choose to squat outside the cage as failing a squat with good spotters (and everyone at Testify is coached on how to spot) is actually better than failing with safeties as the bar only goes down an inch or two before the spotters and lifter together take the bar back up and place it back in the hooks (with all this said, missing a squat should be a rare occurrence over the course of someone's lifting career).
This might be more of an explanation than you were looking for, but I hope it was helpful.
This is correct. People are just too lazy to set the safety bars for bench and squat. The safety bars should literally be within an inch under one's bottom position. We have an awesome Rogue bench at our local gym that has massive safety bars, yet I think I'm the only person in the whole gym who actually sets them correctly, so that the set can just as easily be ended at the bottom of the lift when desired.
You nailed it. People miss the progression- the grandparents didn’t start with 225 or 135-they started with an appropriate weight, an empty bar, or even body weight. Also in addition to the strength benefits you explained so well, the “leaned over” starting strength squat takes pressure off the knees and can eliminate knee pain a lot of adults experience in a more vertical squat. Love all your videos. Keep up the great work.
Yep, you are spot on, and thanks!
Depends what's wrong with your knees. Even the great erudite Mark Rippetoe can't squat like he once did. There's other ways to get strong in lieu of.
@@Mr._Fit_Atheist right. Which is why I said it “can” eliminate knee pain in “a lot” of adults rather than that it universally does. Rip’s injuries don’t nullify the benefits of the exercise. The bottom line is that the squat can be progressed safely and there is no risk to the leaned over position when performed and progressed correctly. People making comments on how it’s dangerous and will break a back are out of line
@@jeremypeterson5264 Well, can't speak for anyone else, but in MY case, doing belt squats has proved to be more than valuable for my knees and quads....it finally feels like I can make progress now, and in fact, have....I just have to break down the squat into 2 different moves, and the belt squats + SSB Good Mornings are totally an equivalent substitute...and a much safer alternative.
It's the dogmatic attitude I see about this from SS that's problematic , and Rip MIGHT even benefit from that, but it doesn't fit his business model to do so😉
I bought Starting Strength by Mark Rippetoe about six years ago. At 70 now, weight 165, I can deadlift 200 and squat 135. That is not a lot of weight I realize, but I lift it clean, multiple reps, and sets. Shoulder surgery over 20 years ago, and a torn bicep my benchpress is laughable but I keep trying. 🙂
This is great to hear, and keep at it!
problem is the ‘butt and shoulders NEED to rise at same time…No Stripper Squats when butt rises first.
I see a lot of Starting Strength trainees with Excellent form but there’s those who ‘hitch up’with butt first.
I was guilty of this also.
This. It indicates a lack of tightness in the lower back which can be corrected with a conscious effort (in my case)
Stripper Squats is the perfect name for these. I've heard them called Squat-Mornings too, but Stripper Squats is just perfect.
This is bc Rip is over(?) emphasizing hip drive and people (mis?) interpret,imho
The one part that's irrelevant and that's what you chose to criticize
@@nattyfatty6.0 It's not irrelevant, shooting the hips up first and then straightening the knees increases the likelihood of an injury in the lumbar region of the spine. Those can be very debilitating for anyone, let along old people. This form is indicative of the quadriceps not being strong enough comparatively to the posterior chain(mostly the glutes), so the lifter will "favor" them by straightening the knees first without really lifting the weight much, and then once the knees are straight they'll lift the weight by doing a hip hinge(more or less a "Low Bar Good Morning"). So, not only is the exercise made more dangerous this way, it also stimulates the quads less and the glutes more, and that's the opposite of what most people are trying to accomplish, as usually the glutes are already much stronger than the quads - most of us, when we do squats, we're trying to grow our quads.
Bro very encouraging. I started training at fourteen years old. I am now sixty and hitting it as hard as ever. We are all programmed in so many ways. You reach a certain age and you say i'm old. It's all in the mind the same mechanisms that existed in your twenties exist in your sixties and seventies and eighties. Your body will manifest whatever your intention is. Push it until the dirt hits the top of the box.
Thanks very much, and that’s a great attitude!
Stoked I'll still be able to be a bro in my 60s
Great video , And a great presentation of the how and why we do it the way we do it . Happy new year To all of you at Testify !
Thanks, Jason, and happy new year to you as well!
It must be frustrating to read the same misinformed comments over and over.
Anyone with any dedicated time under the bar will recognize that In the clips you displayed everyone was demonstrating a very safe and stable movement. I can only imagine the awkwardness trying to get some of these folks to squat with a vertical back.
It can be a bit of a downer as you mentioned, but at least - on the upside - most people make very positive comments and are very glad to see people training and getting stronger. Also, for the commenters who are willing to be receptive to a response (which varies wildly), it also serves as an opportunity to "testify" to them about some technical aspects and the benefits of lifting the way we do.
Love this. Thank you!
Glad you love it, and you’re welcome!
Fantastic video! I have been preaching this since first learning the method years ago! Nailed the explanation, thank you!
Thanks very much, Marco!
Ok, I'm a 72 year old that has been lifting 8 years. When I watch the first woman lifting, imo, her form is off. Her hips are coming up more quickly than her chest. That results in having to do a modified good morning to finish the rep.Likely not a big deal when lifting with a modest amount of weight. It can be a problem if there is a lot of weight on the bar. I can move a good amount of weight, and would never squat without the lower safety pins set in a power rack. I have not needed them in a long time, but when you need them, you need them.
Keep it up Phil, continue to get people strong!
Absolutely, and thanks, Jeremiah!
Nailed it! And I love seeing the older people lifting!
Thanks, and agreed!
Too many people see weightlifting as a purely bodybuilding activity and not as a way to make your body more functional. They think of squats as a “leg day exercise”, not a “make my whole body stronger” exercise.
You’ve absolutely nailed it with the “make my whole body stronger“ approach.
That's sortof true and sortof not. Both high bar and low bar train the entire posterior chain, they just bias different parts of the body more.
@@BuJammy the purpose of strength training vs body building is strength training is about engaging the most muscle mass across the largest effective range of motion using the most weight. Given that the low bar squat allows you to move more weight and heavily focus on the glutes (I.e. the largest muscle group), I’d say low bar squats are superior.
@@davidortega3393 That means since powerlifters can squat the most weight by your logic , they are the superior athletes of the world, which is clearly a joke.
Squatting the most weight for many powerlifters gets them having hip replacement surgery later in life..
Squatting low bar and moving the most weight is ONLY superior for winning powerlifting/squats contests ...nothing else. 😜
@@Mr._Fit_Atheist this is an incredible misinterpretation of what is I said and I don’t even know where to begin.
I’d love to low bar squat. A recent shoulder injury has forced me to high bar, due to lack of shoulder mobility. I can tell you, I’m not a fan of high bar, for me personally.
Looking forward to getting back to low bar.
Great video
Thanks for the kind words, and while we certainly prefer the low bar position, we do have members who need to utilize the high bar position (and therefore the mechanics necessitated by that position) for exactly the sort of reason that you do. Way to keep squatting!
Bro, watching those older people getting after it was super impressive, and their form was spot on. Great work!!!
Liked and subscribed with the all bell notification clicked.
Also scored some made in the USA chalk through your Amazon link ;-)
Thanks very much, and I'll pass that on to our members who were in the video! Hope you enjoy the chalk!
I learned this version by watching one of the trainers at my local gym and thought it looked odd until I actually tried it myself one day and fell in love with it, My depth and stability improved greatly and use it with other variations on leg day. I haven't gone back to conventional squats since.
That’s great to hear - I’m glad that it has worked well for you!
The people who are talking trash about the squats probably can't out squat the grandparents in ur vid
Entirely possible :-)
It’s just another way of doing back squats… high bar squats the torso is more upright and the movement is more quad dominant. Low bar squats involve a hip hinge so the torso “bends” over-done correctly this is perfectly safe and allows for heavier lifts because there is far more hip drive in the ascension. Which technique one chooses is based on personal preference and goals. I prefer high bar squats, but sometimes do low bar cycles.
good stuff guys
Thanks very much!
As someone with very long femurs, I was struggling with squat form for the longest time until I stopped being afraid of leaning over when squatting.
Way to go, and I bet it helped!
Great info here.
Thanks very much!
As a 60+ geezerette lifter-with a short torso and long legs to boot -I would get really annoyed when random dudes in the gym would tell me to squat with a vertical back. Now I simply play dumb and say: “I’m so sorry, but I’m a visual learner. Would you mind taking my 135lbs and demonstrating for me exactly how to squat with a vertical back?” Inevitably, if and when someone takes me up on it, I have add “That’s interesting. Can you do that again, but this time reach parallel or below?”
First of all, way to be a "geezerette lifter" :-) Second, that's a great response and illustrates very nicely how little people often understand about the anthropometry and even just the basic geometry of the situation (since even those with longer torsos will also have a certain amount of lean as well). Nicely done, and keep it up.
Amazing how many people comment about things they know nothing about. This is the correct squat technique and if you don't know that then you are misinformed. Sorry, just how it is.
Thanks, Matthew, and yep - some of the comments can indeed get pretty interesting :-)
I lean over when I squat, and I squat 580 lbs without a belt at 65! Most people confuse olympic squatting and powerlifting squatting.
This is awesome advice.
Thanks for the kind words - it is much appreciated.
@@TestifySC No thank you.
You're very welcome
I can assure you that all of these who say don't lean over when squatting has never squatted more than 135 pounds correctly lol
Accurate :-)
I think there is more concern about the "lean over" posture for squats than deadlifts because, beyond hurting your back, the squat can kill you if you fall forward and the bar severs your cervical spine. In a deadlift, that is not going to happen. The reason older people (OK, old people, which includes me) might lean forward is a lack of flexibility that usually comes with age.
I am seventy still compete in powerlifting competitions, people just see age and then pigeonhole you, it’s pathetic. I do get annoyed when people say are you still lifting, I have actually strength trained for over 56 years why stop now when it’s probably the only time I ever needed it, any fool can be strong when they are young. Can still bench double body weight.
That history is fantastic to hear, David, and that's awesome that you're still competing as well. Keep it up!
@@TestifySC It’s too late to stop now.
Agreed :-)
Squatting whether high bar or low bar should be based around a person's leverages. Whether they lean forward or are more upright. Telling someone they need to lean forward is dumb.
I low bar with a more upright position.
Same with picking bar position. Some squat better with high bar, some with low bar. You should be finding what works best for each individual and not pushing low bar good morning squats.
I'm stronger in low bar but my shoulders enjoy high bar. I train both. My best squat is only 400 and i prefer to squat in heels vs flat so i probably don't know what I'm talking about.
I'd love to see chest over toes vs knees over toes video🏋♂️
Due to psoriatic arthritic knees & bakers cysts flare ups, I get my back strong by getting bent over with ssb Good Mornings & RDLs, and get my quads strong by doing belt squats. Keeps my knees intact, more or less, lol.
There's more than 1 way to get the job done.
Plus, I gained around 2" on my old, ancient decrepit 69 years old arms last year. Nothing wrong with a decent looking pair of guns.... especially in your old age. There's plenty of pathways to getting your old body strong.... or at least, strong enough, which is, good enough!💪
Starting Strength squat is about lifting most possible weights using most possible number of muscle groups, particularly the posterior chain.
My viewpoint is that deadlift is already far superior to any low bar squat variation for targeting the posterior chain and does this in much simpler way.
So, I don't believe everyone needs low bar squat just for that reason of posterior chain especially if their proportions are not right for squat or they have knees related medical/injury history.
Sure if you have a medical reason not to low bar squat then do whatever works, but I don't understand why low bar squat wouldn't be the norm, the squat is a compound lift and the best possible gains come from recruiting the highest possible amount of muscle to move the highest possible weight over the longer functional range of motion possible, and the low bar squat is the best squat for that purpose so it should be the default.
Excellent
Thanks very much!
I’ve got long legs and a short body it’s got to be low bar squats for me and a wider stance
Leaning over just a bit in a squat has always felt mechanically natural for me and has allowed me to lift heavy ass weights
I'm glad it's worked well for you!
These "old" people in the video - who supposedly lean their upper body too far forward - have something over many younger people: they take training seriously and they don't use their cell phones while training :-)
I would love to train with these people and in this studio.
It would be great to have you!
You're totally right on leaning over on the back squat. But using opposing grip for 225 is wrong. They are asking for injury. You're far better off using overhand hook grip with both hands. If that doesn't work. then use straps, not opposing grip.
squatting is the only thing that got me functional after my hip replacement.hired a strength coach
That’s great to hear!
I never understood why people squat OUTSIDE the rack where you don't have safety pins. A guy just broke his neck and died not long ago doing that.
That concern is very understandable. Regarding the lifter who died, I assume you're referring to the Indonesian "fitness influencer" - Justyn Vicky (but please let me know if I'm mistaken), and if so, that was indeed terribly sad. It is for that exact reason that I would recommend never, ever using a single, back spotter - it's extremely dangerous, the back spotter is in an extremely mechanically disadvantaged position to spot, and this was the case in Justyn's failed squat.
Regarding the practice of squatting outside the rack, I hope the rest of my comments below prove useful for you (most of the response below comes from a previous response I made in these comments to another question, but I think you'll find it pertinent to your concern):
You'll notice that all the squats performed in this video are either performed with two spotters or inside the cage using safeties (AKA "pins" or "crash bars" or sometimes "spotter arms" if using a squat stand instead of a squat rack).
This is standard practice at Testify. Our gym is set up so that on Mon/Wed/Fri (or other busy times if needed), both sides of the cage can be used - i.e., by two different lifters, so for example, one person can squat and another person can bench. In this case, since people are squatting outside of the cage, they get two spotters (Testify is the type and size of gym where everyone who trains together knows and talks to everyone else, so getting spotters is easy).
Two side spotters is an extremely safe way to squat and is also what is utilized in strengthlifting and powerlifting competitions, wherein maximal weights are attempted. As a side note, a number of the lifters you see in this video were preparing for an upcoming meet, which is another reason they were squatting outside the cage (i.e., to get additional practice under meet conditions). As mentioned before, I strongly recommend never, ever using a single, back spotter.
On less busy days at Testify, people will often - but not always - squat inside the cage. We have a video that covers this (below), and everyone at Testify is taught how to set up the rack appropriately for this situation.
How to Squat Heavy ALONE! | How to Fail a Squat Safely
ruclips.net/video/RgiC2K59Gh8/видео.html
Even on these days, some people will still choose to squat outside the cage as failing a squat with good spotters (and everyone at Testify is coached on how to spot) is actually better than failing with safeties as the bar only goes down an inch or two before the spotters and lifter together take the bar back up and place it back in the hooks (with all this said, missing a squat should be a rare occurrence over the course of someone's lifting career).
This might be more of an explanation than you were looking for, but I hope it was helpful.
This the most comfortable way to squat for me, alongside front squats. The typical highbar, ultra vertical squat just hurts my knees.
That's great that it's worked well for you. That's interesting that front squat doesn't cause any knees issues for you (given that high bar does).
@@TestifySC I think it's due to my long ass femurs, with the back squat I'm always pitching back and forth, with the double kettlebell front squat, the rack position seems to force me into proper form without issue. Idk though.
this is the way!
That's awesome that more and more elderly are discovering what it takes to get stronger, healthier and more disease resistant. Great work!
Agreed, and thanks!
Far from freaking out, at 63 I'm thinking, "I want to do that at their age." I lean a bit and maybe some of that is being 6-2. But trying to stay upright doesn't feel right. Can'tspeak for others but I look in the mirror; it does not lie. If a rep looks bad, that becomes obvious. It's a good correction cue.
That attitude "I want to do that at their age" is spot on. You might find this useful:
How to Start Lifting: Learn to Squat
ruclips.net/video/iDWIeTVoGG8/видео.html
This runs through the teaching progression we use to teach people to squat - whether they've ever squatted or never squatted.
How would you ever do a proper barbell row without leaning over. Not ofc. These squats looks fine to me.
A valid point :-)
Leaned squats are just clean deadlifts with the bar on one's back - not squats.
Rip squats sent me to snap city
Chest and nipples to the floor eye gaze to the floor. The uninformed have not been there and done it
Horizontal leaned over back is the way to go. Not a vertical straight back .
Agreed, and well put! I would add that we still want a straight back when we lean over as well, but I take your meaning.
Why are some of the lifters squatting outside of the squat rack? The squat rack has safeties for a reason but looks like they are being ignored. If the squat goes wrong it doesn’t look like most of those people spotting outside of the rack are going to help much.
Thanks for the question regarding squatting outside the rack. I hope my comments below prove useful for you (most of the response below comes from a previous response I made in these comments to another question, but I think you'll find it pertinent to your concern):
You'll notice that all the squats performed in this video are either performed with two spotters or inside the cage using safeties (AKA "pins" or "crash bars" or sometimes "spotter arms" if using a squat stand instead of a squat rack).
This is standard practice at Testify. Our gym is set up so that on Mon/Wed/Fri (or other busy times if needed), both sides of the cage can be used - i.e., by two different lifters, so for example, one person can squat and another person can bench (you'll notice there are full-size, 8 x 8 lifting platforms on both sides of the rack). In this case, since people are squatting outside of the cage, they get two spotters (Testify is the type and size of gym where everyone who trains together knows and talks to everyone else, so getting spotters is easy).
Two side spotters is an extremely safe way to squat and is also what is utilized in strengthlifting and powerlifting competitions, wherein maximal weights are attempted. As a side note, a number of the lifters you see in this video were preparing for an upcoming meet, which is another reason they were squatting outside the cage (i.e., to get additional practice under meet conditions). I would recommend never, ever using a single, back spotter - it's dangerous, the back spotter is in an extremely mechanically disadvantaged position to spot, and this has resulted in a tragic event on more than one occasion.
On less busy days at Testify, people will often - but not always - squat inside the cage. We have a video that covers this (below), and everyone at Testify is taught how to set up the rack appropriately for this situation.
How to Squat Heavy ALONE! | How to Fail a Squat Safely
ruclips.net/video/RgiC2K59Gh8/видео.html
Even on these days, some people will still choose to squat outside the cage as failing a squat with good spotters (everyone at Testify is coached on how to spot and is experienced at it) is actually better than failing with safeties as the bar only goes down an inch or two before the spotters and lifter together take the bar back up and place it back in the hooks (with all this said, missing a squat should be a rare occurrence over the course of someone's lifting career).
This might be more of an explanation than you were looking for, but I hope it was helpful.
“Good morning” squats.
I dont mind the forward lean but holding the head down is bad mojo. I am not uninformed I am 60 years old and have been lifting way way longer than 90% of the people in these videos. Why not just have them do leg presses, leg curls and calf raises. Lets be safe. Squats are a great movement but this is crazy looking,
Did you see the bodybuilder guy who died squatting without safety bars. Pretty scary.
Are you referring to the Indonesian "fitness influencer" - Justyn Vicky? If so, then yes, I did see that, and that was terribly sad. You'll notice that all the squats performed in this video are either performed with spotters or inside the cage using safeties (AKA "pins" or "crash bars" or sometimes "spotter arms" if using a squat stand instead of a squat rack).
This is standard practice at Testify. Our gym is set up so that on Mon/Wed/Fri (or other busy times if needed), both sides of the cage can be used - i.e., by two different lifters, so for example, one person can squat and another person can bench. In this case, since people are squatting outside of the cage, they get two spotters (Testify is the type and size of gym where everyone who trains together knows and talks to everyone else, so getting spotters is easy).
Two side spotters is an extremely safe way to squat and is also what is utilized in strengthlifting and powerlifting competitions, wherein maximal weights are attempted. As a side note, a number of the lifters you see in this video were preparing for an upcoming meet, which is another reason they were squatting outside the cage (i.e., to get additional practice under meet conditions). I would recommend never, ever using a single, back spotter - this is extremely dangerous, that back spotter is in an extremely mechanically disadvantaged position to spot, and this was the case in Justyn's failed squat.
On less busy days at Testify, people will often - but not always - squat inside the cage. We have a video that covers this (below), and everyone at Testify is taught how to set up the rack appropriately for this situation.
How to Squat Heavy ALONE! | How to Fail a Squat Safely
ruclips.net/video/RgiC2K59Gh8/видео.html
Even on these days, some people will still choose to squat outside the cage as failing a squat with good spotters (and everyone at Testify is coached on how to spot) is actually better than failing with safeties as the bar only goes down an inch or two before the spotters and lifter together take the bar back up and place it back in the hooks (with all this said, missing a squat should be a rare occurrence over the course of someone's lifting career).
This might be more of an explanation than you were looking for, but I hope it was helpful.
Unless you're Asian with a torso twice your leg length, your squat is gonna have a deadlift component
That's right. Team long leg here. A "Rippetoe-Squat" as shown here is the best option for long femur people. I even like this movement more from an aesthetic point of view. Looks more natural. But form is crucial, there are a lot of possible mistakes you can do
This video is not in my view very helpful . Over 65 some seniors with good genetics or a different life of joint stress do not have significant knee osteoarthritis ;most do ,many quite badly . The only thing you can do to prevent progression to a knee replacement is strengthening the knee and thigh muscles and tendons . When you get a sudden sharp pain on squatting (thin cartilage or bone on bone) you are damaging your joint . This pain is usually felt in the mid range of movement and you see one elderly man wobbling in this phase. The knee is most unstable and vulnerable😢 in this phase. The solution is to perform the squat only in the first 0-40 degrees and last 25 degrees of movement and preferably on a leg press which is safer.
Of course you have to lean over the barbell is resting basically under the rear delts😂
why are these people looking at the flloor? Its obvious their squat has way way too much lower back. Looking at the floor just makes it worst.
Thanks for your question regarding why we look at the floor when we squat. As you can probably tell from the consistency with which you observed this from lifter to lifter, our lifters are specifically taught to find a point roughly 3-6 feet in front of them and use that for the focal point while squatting. This has a number of positive effects, and one of the main reasons we do this (you can find all of this in the Starting Strength book and on the site as well) is that it encourages and reinforces the correct back angle, which in turn makes for a stronger, more effective, and more productive squat.
You'll still hear the silly old mantra "look up to go up" or words to that effect in a lot of high school weight rooms and "globo" gyms, but fortunately, this laughable advice appears less and less - especially in gyms that take coaching and squatting seriously. Don't get me wrong, it's still out there, but once we explain to people the reasons we look where we do (as well as why looking up is rather silly; after all, we don't look up when getting up out of bed in the morning, when getting up off a chair, or when getting up off a toilet), and once they pick the correct focal point, they realize how much more efficient it is.
We've got a video on this topic, and if you're interested, you can find that here:
Squat Fact: Look Up to Go Up!
ruclips.net/video/Tc3-0GIGDh0/видео.html
As a side note, those model train setups on your channel are fantastic. I'm not an expert by any stretch of the imagination, but growing up, our next door neighbor had a great setup in his backyard as well as in his house, and I always enjoyed it.
Probably more of a response than you were looking for, but I hope it proves helpful.
In your case this is correct but for athletic purposes high bar and front squat is better. Obviously they are not athletes.
not everyone is built to squat like lu xiaojun...
all elders should practice squats so they not lie on the bed with diaper for the last years of their lives
It's a low bar back squat and it is stronger than high bar. It depends on what you want to do but I think low bar is practical for people who are not weight lifters but they want to stay healthy.
I disagree. Low bar is better for powerlifters who are peaking for competition. But for overall strength if you are doing already deadlifts you are training your posterior chain well enough.
Squatting high-bar is less technical and it makes more room for deadlift training. This is what powerlifters often do in their off-season.
Must admit them squats look hellova scary
Idalberto Aranda the best squats you will ever see.
I horrified that they don’t squat inside the rack….
Regarding the practice of squatting outside the rack, I hope my comments below prove useful for you (most of the response below comes from a previous response I made in these comments to another question, but I think you'll find it pertinent to your concern):
You'll notice that all the squats performed in this video are either performed with two spotters or inside the cage using safeties (AKA "pins" or "crash bars" or sometimes "spotter arms" if using a squat stand instead of a squat rack).
This is standard practice at Testify. Our gym is set up so that on Mon/Wed/Fri (or other busy times if needed), both sides of the cage can be used - i.e., by two different lifters, so for example, one person can squat and another person can bench. In this case, since people are squatting outside of the cage, they get two spotters (Testify is the type and size of gym where everyone who trains together knows and talks to everyone else, so getting spotters is easy).
Two side spotters is an extremely safe way to squat and is also what is utilized in strengthlifting and powerlifting competitions, wherein maximal weights are attempted. As a side note, a number of the lifters you see in this video were preparing for an upcoming meet, which is another reason they were squatting outside the cage (i.e., to get additional practice under meet conditions). As mentioned in a few other comment responses, I strongly recommend never, ever using a single, back spotter.
On less busy days at Testify, people will often - but not always - squat inside the cage. We have a video that covers this (below), and everyone at Testify is taught how to set up the rack appropriately for this situation.
How to Squat Heavy ALONE! | How to Fail a Squat Safely
ruclips.net/video/RgiC2K59Gh8/видео.html
Even on these days, some people will still choose to squat outside the cage as failing a squat with good spotters (and everyone at Testify is coached on how to spot) is actually better than failing with safeties as the bar only goes down an inch or two before the spotters and lifter together take the bar back up and place it back in the hooks (with all this said, missing a squat should be a rare occurrence over the course of someone's lifting career).
This might be more of an explanation than you were looking for, but I hope it was helpful.
Why tf aren't these people squatting inside the power rack? It's stupid not to, the gd track is right there!
That's a reasonable question, and thanks for your concern, which is very understandable. I hope my comments below prove useful for you (most of the response below comes from a previous response I made in these comments to another question, but I think you'll find it pertinent to your question):
You'll notice that all the squats performed in this video are either performed with spotters or inside the cage using safeties (AKA "pins" or "crash bars" or sometimes "spotter arms" if using a squat stand instead of a squat rack).
This is standard practice at Testify. Our gym is set up so that on Mon/Wed/Fri (or other busy times if needed), both sides of the cage can be used - i.e., by two different lifters, so for example, one person can squat and another person can bench. In this case, since people are squatting outside of the cage, they get two spotters (Testify is the type and size of gym where everyone who trains together knows and talks to everyone else, so getting spotters is easy).
Two side spotters is an extremely safe way to squat and is also what is utilized in strengthlifting and powerlifting competitions, wherein maximal weights are attempted. As a side note, a number of the lifters you see in this video were preparing for an upcoming meet, which is another reason they were squatting outside the cage (i.e., to get additional practice under meet conditions). I would recommend never, ever using a single, back spotter - this is extremely dangerous, that back spotter is in an extremely mechanically disadvantaged position to spot, and this has resulted in a tragic event on more than one occasion.
On less busy days at Testify, people will often - but not always - squat inside the cage. We have a video that covers this (below), and everyone at Testify is taught how to set up the rack appropriately for this situation.
How to Squat Heavy ALONE! | How to Fail a Squat Safely
ruclips.net/video/RgiC2K59Gh8/видео.html
Even on these days, some people will still choose to squat outside the cage as failing a squat with good spotters (and everyone at Testify is coached on how to spot) is actually better than failing with safeties as the bar only goes down an inch or two before the spotters and lifter together take the bar back up and place it back in the hooks (with all this said, missing a squat should be a rare occurrence over the course of someone's lifting career).
This might be more of an explanation than you were looking for, but I hope it was helpful.
So, we are talking about a bunch of internet warriors that dont know about the low bar squat?
You would think so, and for a lot of those comments, yes, but not always.
It’s great that us old folks are squatting, deadlifting, etc. But don’t be careless - SQUAT INSIDE THE SQUAT RACK!!!
Thanks for your comment, Mike, and your concern as well, which is very understandable. I hope my comments below prove useful for you (most of the response below comes from a previous response I made in these comments to another question, but I think you'll find it pertinent to your comment):
You'll notice that all the squats performed in this video are either performed with spotters or inside the cage using safeties (AKA "pins" or "crash bars" or sometimes "spotter arms" if using a squat stand instead of a squat rack).
This is standard practice at Testify. Our gym is set up so that on Mon/Wed/Fri (or other busy times if needed), both sides of the cage can be used - i.e., by two different lifters, so for example, one person can squat and another person can bench. In this case, since people are squatting outside of the cage, they get two spotters (Testify is the type and size of gym where everyone who trains together knows and talks to everyone else, so getting spotters is easy).
Two side spotters is an extremely safe way to squat and is also what is utilized in strengthlifting and powerlifting competitions, wherein maximal weights are attempted. As a side note, a number of the lifters you see in this video were preparing for an upcoming meet, which is another reason they were squatting outside the cage (i.e., to get additional practice under meet conditions). I would recommend never, ever using a single, back spotter - it's dangerous, the back spotter is in an extremely mechanically disadvantaged position to spot, and this has resulted in a tragic event on more than one occasion.
On less busy days at Testify, people will often - but not always - squat inside the cage. We have a video that covers this (below), and everyone at Testify is taught how to set up the rack appropriately for this situation.
How to Squat Heavy ALONE! | How to Fail a Squat Safely
ruclips.net/video/RgiC2K59Gh8/видео.html
Even on these days, some people will still choose to squat outside the cage as failing a squat with good spotters (and everyone at Testify is coached on how to spot) is actually better than failing with safeties as the bar only goes down an inch or two before the spotters and lifter together take the bar back up and place it back in the hooks (with all this said, missing a squat should be a rare occurrence over the course of someone's lifting career).
This might be more of an explanation than you were looking for, but I hope it was helpful.
@@TestifySC - I am impressed with the in-depth reply. And respect the time you took to write it. Nice to know the good folks at your GYM help each other out.
I realize this horse is dead, but I’m going to beat it one more time. Thank you in advance for your indulgence. 😉
When I completed (40 years ago) we had 3-5 spotters (depending on weight being attempted) at contests - and they were usually all experienced lifters themselves…… serious mishaps and injuries still happened on occasion. When you have old(er) people lifting with old(er) people spotting out side the racks or without safety bars/pins you are (IMO) inviting an occasional mishap or injury to the lifter AND/OR the spotters.
Thank you again for your time. BTW, I did enjoy the video.
Awesome video but unnecessary.
I wasn’t going to take the advice of people who squat 185 on squat form anyways 😂.
Looks like an injury in progress.
knee over toe squat is more risky then leaning more and have a more back dominating squat. Knee tendon problems heal really slow. Also depends on the build and mobility so its a personal thing. But having strength training is always a good thing when you get older. I wich my father would join me but i ask him 1000 times.
Back training for dummies
Who the hell squats staring at the ground. Pick your damn head up. Look up at the ceiling.
I hope you are kidding.
@@LastOne155 not the ceiling over their head but the ceiling in front of them. It will stop them from wanting to tip forward, increases strength, lets them go deeper. 25 years of powerlifting and competing strongman so them ideally not looking at the ground and keeping their head up isn’t even debatable. And yes, keeping your head up looking at the ceiling in front of you or the ceiling in the mirror immediately increases strength by 10%. If this bud also new information to you then poor squatting technique is likely not your only problem
@@paperandmedals8316 Looking at the ceiling in front of you or a mirror doesn't magically make you 10% stronger 🤦🏾♂️🤣
You're obviously not very experienced or knowledgeable giving out false information like that 👍🏾
The only way to increase strength. Is by gradually lifting heavier weights, eating more protein and carbs, improving you're technique 👌🏾
Ah yes, the internet experts! The people that actually don’t know anything about real lifting. They just watch random videos on it and mess around in the gym from time to time doing a “flex magazine” type of workout for a week or two. 😂
Obviously my opinion, but the biggest "horrifying" thing in the video was them squatting outside the rack, especially when not using bumper plates. I still don’t understand why so many gym goers choose to squat outside the rack or even worst yet, step back 7 to 10 feet away from a non-enclosed squat rack, so far away from the safety bars. Sure there are human spotters during most of the lifts in the video, but what’s the harm in simply squatting using the available safeties. The only two individuals I did see squat inside the rack was at around 2;45 and 4:20. They didn’t have human spotters sure, but it’s good safe practice to squat inside the rack with safeties.
Edit: I did see your explanation further down below for why they squat outside the rack, but even having read them, I personally think squatting using non-human safeties is better. I use spotter arms inside the rack on all my sets - from just the barbell alone, warmup, ramp up sets, to my top set to my back down sets.
@strawberryyogurt0 That concern is very understandable, and I hope my comments below prove useful for you (most of the response below comes from a previous response I made in these comments to another question, but I think you'll find it pertinent to your concern):
You'll notice that all the squats performed in this video are either performed with spotters or inside the cage using safeties (AKA "pins" or "crash bars" or sometimes "spotter arms" if using a squat stand instead of a squat rack).
This is standard practice at Testify. Our gym is set up so that on Mon/Wed/Fri (or other busy times if needed), both sides of the cage can be used - i.e., by two different lifters, so for example, one person can squat and another person can bench. In this case, since people are squatting outside of the cage, they get two spotters (Testify is the type and size of gym where everyone who trains together knows and talks to everyone else, so getting spotters is easy).
Two side spotters is an extremely safe way to squat and is also what is utilized in strengthlifting and powerlifting competitions, wherein maximal weights are attempted. As a side note, a number of the lifters you see in this video were preparing for an upcoming meet, which is another reason they were squatting outside the cage (i.e., to get additional practice under meet conditions). I would recommend never, ever using a single, back spotter - this is extremely dangerous, that back spotter is in an extremely mechanically disadvantaged position to spot, and this has resulted in a tragic event on more than one occasion.
On less busy days at Testify, people will often - but not always - squat inside the cage. We have a video that covers this (below), and everyone at Testify is taught how to set up the rack appropriately for this situation.
How to Squat Heavy ALONE! | How to Fail a Squat Safely
ruclips.net/video/RgiC2K59Gh8/видео.html
Even on these days, some people will still choose to squat outside the cage as failing a squat with good spotters (and everyone at Testify is coached on how to spot) is actually better than failing with safeties as the bar only goes down an inch or two before the spotters and lifter together take the bar back up and place it back in the hooks (with all this said, missing a squat should be a rare occurrence over the course of someone's lifting career).
This might be more of an explanation than you were looking for, but I hope it was helpful.
@@TestifySC … I did see that response to two other comments, but even so, I still think it’s better to use non-human safeties in addition to human spotters. I always squat inside the rack with safeties whether that be my warmup with just the barbell, warm-up ramp up sets, top set, and backdown sets. Things can always go wrong with human spotters.
Regardless, looks like your channel has good solid content. So I’ll be subscribing.
Fair enough. Thanks for subscribing, and you have a trait that is rarely found on the internet - the ability to disagree with someone, talk/type about it, and still treat the other person like a human being. That's always a welcome trait, and happy training :-)
POINT YOUR NIPPLES AT THE FLOOR
Indeed!
Besides the starting strength squat morning there are other problems seen here.
1)Some of these lifters are not stable, you can see the bar tilting off to one side. Safety squat bars could be the better option.
2)Also with the anatomy and strength of some of the lifters, leg press machines would be a safer and more beneficial lift.
3)And why were most lifting outside the rack with no spotter arms? This is an unnecessary risk. This can lead to devastating injuries, and given their age some of these people may be unable to recover from such an injury.
It is good that they are lifting, but safety is always the priority. And there is nothing magical about starting strength gyms or their program. Other ways can work and even be more appropriate.
How is a leg press more beneficial? You loose the whole-body stabilization part. If the individual anatomy is a concern you can also implement a squat variation.
Richard, thanks for your question regarding some of our lifters squatting outside the rack, and indeed - safety should always be important. I hope this response proves helpful for you (most of the response below comes from a previous response I made in these comments to another question, but I think you'll find it pertinent to your question)
You'll notice that all the squats performed in this video are either performed with spotters or inside the cage using safeties (AKA "pins" or "crash bars" or sometimes "spotter arms" if using a squat stand instead of a squat rack).
This is standard practice at Testify. Our gym is set up so that on Mon/Wed/Fri (or other busy times if needed), both sides of the cage can be used - i.e., by two different lifters, so for example, one person can squat and another person can bench. In this case, since people are squatting outside of the cage, they get two spotters (Testify is the type and size of gym where everyone who trains together knows and talks to everyone else, so getting spotters is easy).
Two side spotters is an extremely safe way to squat and is also what is utilized in strengthlifting and powerlifting competitions, wherein maximal weights are attempted. As a side note, a number of the lifters you see in this video were preparing for an upcoming meet, which is another reason they were squatting outside the cage (i.e., to get additional practice under meet conditions). I would recommend never, ever using a single, back spotter - this is extremely dangerous, that back spotter is in an extremely mechanically disadvantaged position to spot, and this has resulted in a tragic event on more than one occasion.
On less busy days at Testify, people will often - but not always - squat inside the cage. We have a video that covers this (below), and everyone at Testify is taught how to set up the rack appropriately for this situation.
How to Squat Heavy ALONE! | How to Fail a Squat Safely
ruclips.net/video/RgiC2K59Gh8/видео.html
Even on these days, some people will still choose to squat outside the cage as failing a squat with good spotters (and everyone at Testify is coached on how to spot) is actually better than failing with safeties as the bar only goes down an inch or two before the spotters and lifter together take the bar back up and place it back in the hooks (with all this said, missing a squat should be a rare occurrence over the course of someone's lifting career).
This might be more of an explanation than you were looking for, but I hope it was helpful.
I've been training 27 years, trained clients for 15 years. What your saying is simply incorrect. The hips should not be shooting back, pushing the person forward, the reason they are is because the people are initiating the drive off the bottom with only the legs, this shoots the hips back out of alignment, movement pauses in the middle until the person can upright themselves into proper position again and then finishes the movement. This is common nubie mistakes that is not acceptable for a trainer to make. This only happens when a new Lifter does not know how to drive with their upper back and keeping chest too low and bad elbow position. Simultaneous drive with legs and upper back should be taught in simplest terms, you are going to hurt someone. Also having everyone squat with the exact same technique also shows how much you don't understand about biomechanics. Every technique needs to be modified to the individual. I've seen so many trainers with limited knowledge use one blanket technique and it does not end well. Yes back needs to be stressed to get stronger but not in a comprised position. You won't listen because you have invested your identity into this false ideology.
Physics is bad n stuff!!!
Have you read the blue book?
Your analysis has the intellectual depth of a pothole.
That’s a very long paragraph to have never mentioned the “master cue” in the squat. It’s the reason why the low bar and high bar squat are both correct while looking very different, with a more horizontal back angle in the low bar squat.
I developed this way of thinking but kept trying the S.S squat anyway. After counting hours of watching videos and 4 years of trying to do it right, I finally found the spine of the scapula and neutral wrist. I wouldn’t dream of going back to bent wrists and vertical descending
I recommend finding a Starting Strength gym
No good is bad four old man and waman
Don’t put shit on your back like that,