A Clarification on the Squat Grip | On the Platform
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- Опубликовано: 10 сен 2024
- Mark Rippetoe teaches the proper grip for the squat and addresses the misconception that the elbows should be "up" and that the shoulder should be in over-extension for a secure and correct grip.
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When rip holds your hands 💕
We should create a channel that plays his voice over and over for people like us to fall asleep.
UwU
@@atulkumartatayes yyes yes!
Mark changed my whole workout mindset. He focuses on absolute necessary things only by eliminating the unnecessary acts from the lifting world. Simply one of the BEST teachers out there! Thankyou Mark!
After hearing Alan Thrall's situation from a ways back where he played around with grips and widths, I widened my grip a bit (but still thumbless) and the golfer's elbow started to subside. Regarding the tendonitis, I get the feeling that the downward force is transmitted to the elbow causes some shearing and connective tissue stress. I've also heard of "pulling the bar into the back" as some form of stabilizing cue, but that also caused tendonitis for me, too. So my philosophy now is: it is my back that is lifting the bar, not my hands, and my grip is both a sensor for bar position and an anchor for upper back tightness. Anthropometry and all, sometimes you gotta find what's best for you.
Honestly, just do high bar
I agree, I widen my grip and it felt much better. Everyone is different and there isn’t a one size fits all
@@jd0879 One size fits all is exactly the philosophy of Mark Rippletoe
Thank you all for your comments. For me, the comments have been just as valuable as the video and in some instances even more so. I am currently using the 20 pull-up routine suggested by Rip to resolve the. It seems to be helping
Thank you from Ecuador. I have read the books, get the equipment, see the videos, using the app and doing the lifts. I'm 42, male, just an "exerciser" before. Now, SS has changed my life for good. Thanks Coach Rip. A few days ago I did a 195 lb squat and make this mistake, shoulder extension. It was really painful and make me stop to continue. This video helped me a lot to understand what NOT TO DO. God bless you Rip
I squatted low bar this way for years and had on and off elbow tendonitis unless my grip was wide which then just caused thoracic flexion as rip says. Finally I tried thumbs around the bar with wrist wraps (because wrists are now bent) and now my grip is narrow with no pain, feels great
I'm in the same exact position.
I gotta try that out, my elbows fucked from straight wrist thumbless grip
Same, but i just switched back to high bar, for me its only about 10kg difference between the two and i feel more confortable with the bar that way
Nobody has the same body type. Just find what's more comfortable for you.
Correct. In another clip he says to not support the bar on the arms.
Everytime I come back to this channel I find out how much I dont know. This coach has tons of great advice
Are you kidding me? Go to Athlean X to learn correct info bud
@@Wandererbane like how to breath in on the descent of the squat. Also, his 10x10 80% max with 60 seconds rest squat routine for novices is great. Totally safe!
@@Wandererbane I’m not sure if you’re joking?
@@Wandererbane hahahahahahahahahahahahaha
exactly
As a total non-expert, my understanding is that elbows down, hands together also helps with activating the latissimus dorsi, which you would need to do to stabilize the thoracic spine, much as you would for a deadlift.
He's too good i wish I had a trainer like him 😅
Funny Iv watch a few of his videos on squat and Iv been squatting like this since 2007 and people always say “ you squat funny” and “ how does that not hurt your back” and I just say I don’t know but it feels good. My grip is pretty narrow so that when I retract I created a shelf for the bar to sit on my back( low bar squat)
A narrow grip hurts my right shoulder a lot, I should fix that for sure. For now my grip is a bit wider than it should be due to the pain.
Hopefully it will be more flexible in a few months :)
Thanks for the video and clear explanation.
When I had this problem, doing dynamic stretches with a stretching bar to warm up helped
I have tendinitis on my left elbow. It’s a result of having poor external rotation mobility in my left shoulder. I need to practice physical therapy exercises in order to keep my heavy squats from shocking my tendon. It’s shocking my tendon because there’s extra tension on the elbow since my shoulder doesn’t externally rotate far enough to hold the grip close. I think the only short term solution is to use a wider grip while squatting or to use a safety bar.
Find this advice very usefull at 380 lbs going wild all my life, first time i use this grip feels like uncomfortable, but the weight its more manageable, i think its about training til feel comfortably, but totally true, you focus more on the squat and legs than the balance of all weight.
I just watched a video where Rip said elbows should be up? So which one is it
Is there a tip for finding the spot that is "immediately below the spine of the scapula" when you are first learning this method? I can find it when I just press my upper back into the bar w/o trying to put my arms into position by just moving up and down until I find the bones. But once I try to put my hands in position, it becomes much harder to find the "spine of the scapula".
I love his voice!
It's the sound of freedom.
Like an angry frog 🐸
I'm 49, and getting in that position has been the bane of my existence, any suggestions?
Leg press
I literally just watched a 20 min video where rip said EXACTLY the opposite
foleydvm lol his old advice is correct this way is fucked do this for 1 heavy squat day and watch your elbows get fucked
they already fucked but i did realize todasy that for whatewver reason i was not thumbless so adjusted tht lets see but i agree this makes zero sense and how could wrists stay straight vertical like this
Exactly the opposite of what, though? That you should grip as wide as you can manage?
Caner ERBAY In the old longer video he says the elbows must be up, not down.
I was about to say exactly the same thing I’m glad I’m not the only one who’s confused
Seems like the bar is superior to the spine of the scapula here.
So am I pulling on the bar? Pushing it or just holding my hands there?
squatting puts a bruise on my neck bone. does that mean the bar is to high on my back
this clarification might seem minor but makes a huge difference especially if you have wrist pain when unracking
Is this low bar? I thought it had to rest over the rear delts? Can someone confirm?
With a closer grip, I feel the weight in my elbows causing pain
I prefer a thumbs in grip. Feels more locked in and I have better thoracic extension.
i always just preferred to grip really close, I put my index fingers on the line between where the knuling ends and the smooth put in the middle on the bar.
I've been trying for three weeks and cannot get a neutral grip. the wrists turn back - getting them neutral pushes the bar back up my neck. it's unbearable even with just the bar. I think I may have frozen shoulders.
Widen grip.
@@jeffriggins9106 I’m in the same boat as this guy and I can’t widen my grip any further without crushing my hands on the J hooks when I rack the bar.
I’ve tried stretching the pecs, front delts and biceps. I’ve tried working the lats prior to get them in a shortened position. I’ve tried external rotation of the shoulders, scapular mobility drills, shoulder dislocates using bands. Nothing works.
The only way the bar will rest on my back is if I extend the wrists to maximum and extend my shoulders up behind my back, which will inevitably result in shoulder pain like it did way back in 2016
@@CursedWheelieBin thumbs around the bar and wrists in slight extension isn't absolutely horrible. If you're a decent sized guy already, you'll find it far more comfortable. Could be a bar placement issue as well
such a good seminar!!
man I want the full video
Hey coach (or whoever wants to chime in on this). In this video you speak out against active shoulder extension for holding the barbell. However in one of your older videos (The Squat - Bar Position with Mark Rippetoe @ 8:20 minutes) and you warn about putting any of the weight on your elbows as it can lead to problems (as mentioned on page 24 and 38 of your book) and advocate the "elbows-up" position. Can you elaborate what made you change your mind? Or am I misunderstanding and this clarification is meant for people who just pull up their elbows without lifting the chest at the same time?
Has anyone clarified this for you? Because, I have tried both, and shoulder backs makes sense for activating a shoulder muscle to hold the bar up, but it makes it even more of a stretch to put the bar where it should be. Elbows down makes more sense to be able to maintain staight wrists and bar on back, unless you are super flexible.
Noone has addressed Rip's change in the video you mention and this video.
Would be interested too.
I think there's an article about this on the SS website. IIRC he used to really push the elbows up cue but people started exaggerating it like crazy and when your elbows are too far up, it tends to make you round your upper back especially at the bottom of the squat. Now he seems to not push the elbows up cue so much to avoid confusing people. Also, in the past when he talked about keeping your elbows up, it was in the context of not placing the bar in your hands with your wrists hyperextended and bearing the weight of the bar. By keeping your elbows up a little higher, it makes it harder for you to place the weight of the bar on your wrists.
Yeah I used to do elbows up but I was getting a huge amount of thoracic flexion in my squat and once I did it like this with elbows down and very tight, it stopped
Could this result in some elbow/wrist tenderness in some cases? Attempting to teach a friend this exact position but they cite these aches, not during, after the 3 sets.
Wrist pain is usually from having bent or hyperextended wrists which is usually from using too narrow of a grip. Wrists need to be straight/neutral. The elbow pain sometimes shows up if the elbows are kept too low. If increasing the height of the elbows is painful, try using a thumbs around the bar grip. Just make sure their back stays in extension and that they don't support the weight of the bar in their hands if they do this.
Needed this!
Does anyone know a good fix for when your elbows keep wanting to shoot back and bend your wrists?
High bar squat instead
I’ve tried and tried and tried but can’t prevent it.
If I widen my grip anymore then I’m gonna crush my fingers on the J-hooks when I rack the bar or on the safeties
Thank you
Totally, I have usually perceived of the standard barbell as an Eastern Bo or an Koreanese katana: perhaps even an Excalibur era swinging weapon.
It's a bit confusing because I've been using moving my elbows up as a way to tighten the bar to my back. I'll have to try not doing that next time
after studying the book for years, watching the videos, checking the forums, and attending a SS seminar where i got even more conflicting advice, i've determined that there is no universal (correct) grip. i've gotten severe tendinitis and now have shoulder injuries that i'm 5 months into rehabbing from following some of his shitty advice. i'm generally a huge fan of SS but this is one of its true weak spots
Agreed. Differences in mobility, upper back and shoulder strength, and bone anthropometry mean there isn't a one-size-fits-all dictum/edict.
Jesse Gilbride agreed
Hi there. My PR is 300 KG and never managed to get a perfect neutral wrist. Spent awful amount off hours on mobility, stretching lats,shoulders,pecs to archive closer position and neutral wrist. Never worked. I had to widen the grip and my wrist will always be slightly bend. Wrapping my wrist with long and super tight makes it work.
Look at all the big top lifters regardless you know hehe. But all off them dont have that " universal perfect position " They have wider grip and their wrist is not perfect straight either.
Most videos we see people with " perfect form " have light weight on the bar. Videos when people have a lot off load, the form is not that perfect.
Bottom line. I agree with you sir :)
Wider grip works for me
I cannot get my wrists straight while doing the low bar squat, please advise.
Squeeze your lats and depress your shoulder blades as much as humanly possible. It’ll be uncomfortable but, in theory, your shoulders should get used to it.
Warm-up by stretching your pecs, biceps, front delts, and maybe even do one-armed Lat pulldowns, making sure to squeeeeeeeze the lat at the bottom. Don’t use heavy weight. Focus on getting your shoulder blade in your back pocket.
If that doesn’t improve anything then fuc* it and do high bar
Does the tension between the elbow and hand cause tennis elbow?
Golfers elbow (inside of elbow)
The downward force of the bar causes shearing to the elbows for what appears to be a lot of people.
Yes, the bar should rest on your back, not your hands. However, when you have to brutally contort your body to keep your wrists straight then it’s impossible for the weight to be distributed across your back because your hands are in the way
So in essence, ensure my wrists and hands are 'flush' with one another? Just for clarification, good video.
Basically, your wrists shouldn't be bent (with thumbs are on top of the bar), so more hands flush with your forearms. Otherwise, the wrists and elbows will be loaded/stressed by the weight.
Lay the back of your hand and the attached forearm flat on a table. Look at your hand, wrist, and forearm. That's what he teaches they should look like. No bend in the wrist.
My right elbow still hurts like a motherfker even with the right grip and everything what the fuck rip?
Top3 Anything & random stuff try thumbs around like Alan Thrall, Austin baraki etc
All I know is my left shoulder is on fire if I try to raise it up while doing the squat.
How can I improve my shoulders mobility so I can get into this position?
Could do shoulder breakers as a warmup. In general just practicing the squat fixes it enough to where you can comfortably squat, though.
OHPs
whos name is scion
Rip would have to dislocate my shoulders to get them in the correct position 😆😆😆
"Youll get used to it cause you'll stretch out"
My left elbow gets really irritated when I get into squat grip. I feel like it might not ever get better. I’ve improved thoracic mobility....idk what else to do. I’ll work on external rotation once my elbow calms down. The bar might be too low on my back
Yeah I always had elbow tendonitis following this 'clarification' Found the earlier conflicting information where he says the opposite, to be pain free. I don't suffer the thoracic flexion he mentions here as well with 'elbows up' - but I guess some people over exaggerated the elbows up and had problems.
I love Rip. But must he dress like my old High School janitor?
My HS janitor was also my football weightlifting coach; and he dressed exactly like Rip lol
Rip has big school janitor vibes in general
i see so many people with the bar resting on their necks and their faces pointing at the ceiling, i dont know why it so hard to make people get the bar position right
because theirs different theories on a complex movement, with different goals etc, I myself do squat with my head neutral, with the bar on the rear delts (low bar) , but that's due to my anthropometry/ goals and preferences. When I use the high bar squat as a variation, sometimes I'll use excessive positions in order to load myself in weaker positions, purposely , something like a thoracic rounded high bar squat can help strengthen erectors so when you get out of position (rounding over) during your low bar squat , you have the strength and skill to get back into position. also some people just perform better using certain cues, although maybe not an optimal position technically, the overall benefit from using the cue (head up), may influence the rest of the movement/muscular system in such a way that is far more beneficial, than if they used the "correct" position.
Mat Coddy i refer more to people who just learn to do squats, as a trainer i see a lot of tendency to do that and most of the times it really hurts their squats
there's absolutely nothing wrong with high bar squatting. It's just not ideal for powerlifting.
I'd love to see this with an older guy with zero flexibility. It's a good video none the less!
After doing such a narrow grip I got strong pain in the left shoulder blade. Does anyone else has the same experience?
sophia, at some point, you have to find a grip that will be most comfortable for you... everyone is different..and no, you should not feel strong pain in your shoulder blade.
Basically, you want to find a grip, that doesn't put strain on your shoulder or elbows or wrists. Grip as wide as you need to, but not so wide that you lose tightness in your traps and upper back. Then concentrate on resting the weight on your back, not your wrists. a good way to find a good grip with, is to start very wide with your lowest warmup weight and get more narrow each set, until you feel tight but not uncomfortable.
Thank you for quick response. My problem was that I felt pain after some time. I am not sure that it came from squats but just in case I changed the grip. Normally, I am quite flexible and didn't have any pain during the exercise.
+sophia Felker I'd suggest an even more thorough warm up ( light curls, lateral raises, lat stretches and shoulder dislocates) also it's possible that the load is being overly supported by your arms, I'd suggest pulling the bar even harder around your back, as in get tighter , so the arms don't bear as much load. I get in position/tight, by pretending I'm doing a wide grip chin up. and hold that position during the entirety of the squat
It could be from the barbell rolling onto your shoulder blade while you unrack the bar. Please try to move your hand a little wider.
3:04 I'm disturbed
Rip would greatly benefit from watching Coach Jason Blaha's videos. Blaha is very concise and specific in his training advice: there exists no ambiguity in any of his coaching videos.
Rip borrowed heavily Coach Blaha's 5x5 routine, so maybe Rip could learn from Blaha's gift to elucidate complicated instructions and exercise mechanics.
Lol
Lol no bites
Lol this was a good bait too, im surprised no one got involved
@@hornandezsmith4845 Must a genuinely smart comment section for once lmao
People have been redlighted in IPF and USAPL for thumbless grip during squats.
What? Examples please. Pretty sure that has not been the reason of a red light.
That old lady is hot!
I know. I can't tell if she's 25, or 55
+Al Simmons Hear you are al, wheres Mike?? surprised he didn't make it hear, figure he'd be in texas by now, after all it'd be REALLY weird and rude if hes still in sacramento or something ;)
She's closer to 70
That's more of a mid bar position, not low bar. Look how high it is
Any lower and it is impossible to keep the bar stable without heavy loading on your arms and elbows. Lower might work when you're squatting 135, but it'll fuck you up at higher weights.
Bar looked high, no?
what I thought
Yeah it’s impossible to tell with this guy.
Aren’t there any diagrams
wheres the fucking stretch
Oh crap, someone tell Larry wheels he’s doing it wrong 😑
Jesus i wish rip would just make up his mind
How romantic! 2:38
another rippletoe viedo says they opposite. need a trainer with consistency lol
show us the blonde squating
If a SS video doesn't mention HEHP DRAAAAAAAAAHHHHHHHHHHVE, is it even a SS video?
Damn for a minute there I thought Mark was going to pull the guys shorts down and start Fucking him silly lol.
LOL XD
complete bs lol
2:42. Literally no one in the history of squatting has ever done that. Is he seriously making an arguement based on a lie to make himself sound more intelligent? Lmao
Lol I've literally wanted to do that
👍👍🇺🇸🇺🇸