Ben Pollack Shares The Proper SQUAT Setup (AVOID MISTAKES) | Mind Pump
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- Опубликовано: 26 ноя 2017
- Ben Pollack Shares The Proper Squat Setup and how to AVOID common squat mistakes. Ben Pollack coaches us on how to properly set up for the squat, squat grip, squat stance, squat form, squat descent, and more squat secrets.
Squat Set Up (Addressing The Bar):
- [ ] Address the bar evenly
- [ ] Line up directly in the middle
- [ ] Take your grip first
- [ ] The narrower the grip the better position you’ll have on your back (shelf)
- [ ] If you lack shoulder mobility your grip will be more wide
- [ ] Find the narrowest you can go without hurting your shoulders
- [ ] Hold onto the bar and pull down (helps engage your lats & keep a flat back)
- [ ] Keep neutral spine
- [ ] Big deep breath in diaphragm
- [ ] Squeeze abs and glutes
- [ ] Pull yourself under the bar
Grip:
- [ ] Make sure you have your whole hand wrapped firmly around the bar
- [ ] Use your hands to help keep you stable
- [ ] If you lack shoulder mobility and can support the bar on your back, you can leverage elbow flexibility
- [ ] Drop pinky and drop thumb under the bar (bar supported entirely on your back - needs to be comfortable)
Bar Positioning:
- [ ] Keep your upper back tight
- [ ] Make sure you can hold the bar in the right position throughout the entire range of motion
- [ ] *Very Important*
- [ ] Find cues that will allow you to engage those muscles easily without thinking about it during the lift
- [ ] Think about pulling the bar apart or bending the bar over your back
- [ ] Ben likes to shrug up and pull down (don’t want tight traps)
Squat Stance:
- [ ] Depends on if you’re more quad dominant or hamstring dominant (posterior chain or quad)
- [ ] How good are you at abducting your hips?
- [ ] Ben takes a narrower stance and pushes his knees forward over his toes (don’t let weight shift to toes)
- [ ] Keep your weight balanced over your mid foot
- [ ] Most people need a little bit of toe flair and probably a shoulder width stance
“The Unrack” is the MOST Important Part Of The Squat (Getting to the descent)
- [ ] Make your unrack as effecient as possible
- [ ] Move as little as you possibly can under the weight
- [ ] Start with feet closer than you would normally (easier time balancing)
- [ ] Slide your dominant foot back until it’s in the center of your body
- [ ] Slide back, step back
- [ ] 3 part motion allows you to unrack heavy weight without losing tightness or balance
- [ ] Head position isn’t as big of a deal as people make it out to be
- [ ] Don’t be looking straight down or straight up
- [ ] Somewhere in between is probably ok
- [ ] Keep your elbows under the bar for the entire lift
- [ ] Your torso is going to follow your elbows
- [ ] Leverages determine whether you’ll push knees forward or sit back
- [ ] If you have a wider stance you’ll most likely push your butt back
Descent
- [ ] Cue that works the best for most people: try to spread the floor apart with your feet
- [ ] Do NOT want your feet to move
- [ ] Quads, Hamstring and Glutes all engaged effectively
- [ ] Hipcircle or band is a great tool if you struggle here
- [ ] Hit depth effectively (when the crease of your hip is below your knee)
- [ ] Do what you can
- [ ] Some people like to bounce their squat (okay if you don’t lose tightness)
- [ ] Stay tight, stay balanced
There’s no one right way for everyone.
Be patient with yourself. Take some time and find what works for you.
Experiment with different stances, different grips, different styles. You will be able to find something that is efficient for you. 
Кино
Haha. “Going for a fckin stroll or something.” Classic.
that part cracked me up
11:22
Im so dead. Tried not to laugh out loud
😂😂😂
really appreciate these how to videos with guests, thanks guys
Dude I relate to this so much. I have almost same leverages as you. Long legs, short torso, feeling that my quads will tear when I go into wide stance etc. This video was perfect for me.
Thank you soooooo much! squats and deadlifts waaaaay better with your videos!!!
Awesome tips. Definitely going to try these out for my squat session today. Thank you so much for the information. Most excited about trying the step out.
so many good points!!! thank you so much for this video!!
Loved this series. Thanks.
Can't wait to try this grip and placement. Thanks guys!
amaZing , clear , concise, and logical....awesome Ben...
thank you. very clear instructions.. will try this next time.
Finally a guy that talks about bar placement on the back! Thank you for the awesome video!
Ben is the best. Always killing it with his tutorials
This is a good quality video he goes over the different techniques even though he's comfortable with just his technique which is good I think that everyone who thinks they have an issue squatting can learn a lot from this video
Awesome video. Thanks guys
So good thank you Ben and mindpump!!!!
13:15 that tip was GOLD 🙌 I squat 3 days a week, I’ve been Olympic lifting for 6 years and I still learned a lot from watching this video
Great. Really helpful and really good explained.
Squats are such a complex lift. This vid really breaks it down
Thank you for the tutorial 👍
Excellent guidance & elaboration of movement's technical compounds - thanks a lot!
Hands down, THE BEST squat tutorial on the RUclipss! Ben, you are one articulate son of a gun. Got all your points across fluidly, and it looked like this was filmed in one take. Now if I can only get my quads jacked too...
Juggernaut Training Systems has really great instructional videos as well!
Duffin @ supertraining is probably a bit better
Alan Thrall has the best no-nonsense squat tutorial.
This dude is speaking my language! Thanks for minimizing the technical PT explanations. Much easier to follow than Jordan. Great instruction here.
Thanks for this proper tech. I tried it today and it improved. Before my skwaat left my lower back on fire. But I went wider with my stance and it went well. Thanks mate
Game changer! Talon grip and elbows under the bar. Thanks Doc!
Best vid ive seen so far on deads.
Ben.p is my new go to guy
Great video thanks
Oh man oh man this video is a gold mine
Right on been great instruction thank you
Tx ben! Greetings from Canada! 🇨🇦
those quads are monstrous
Awesome videos. 👍
great vid thanks
Thank you so much
great tutorial, I picked up a bunch of good things in this!
Very informative tutorial. Good job
IdA LV So happy you found value. Let us know if you are able to put it to good use!
God this bloke is knowledgeable! Best tutorial on RUclips.
What a great video
If there is going to be a new Wolverine, Ben should play him!
DerKollelge , I was thinking the same the other day, Not sure Wolverine can squat and pull 800, though.
Jay A. In the comics he can easily
Jay A. Adamantium bones would make gaining strength easy as fuck.
Ha ha ha ha ha 🤔 word
DerKollelge he’s to short
this guy is phenomenal
Great job Big Ben!!! #HPG
BEST SQUAT TECHNIQUE VIDEO AROUND BAR NONE!!!!
BAR FRIGGIN NONE!!
Watched it this morning and just tried, this is GOLD 🙌🏻✨
Great video. I would like to see Ben's OHP cues and tips. Unf**k the OHP.
Thanks.
Holy shit so much info !!!!!!!!!!
Yeah i get what you're saying but why should i listen to you? 8:38 ... my apologizes master please proceed with the lesson
'i got all that load on my fingers.. and thats not a good look ' xD
Lmaoo
I started doing the 3 finger grip because I was getting a lot of elbow pain and it's done wonders. The pain used to keep me awake at nights and now I usually have no pain at all.
Make Squatting Great Again!
Wow great info . Very comprehensive for a guy like me with a short attention span lol
Curious on what your idea is about causes of shakiness at the top of deadlift and squat (primarily at the knees but also hips)
This is the best tutorial exercise video i have watched by far. As a tall currently inflexible lifter I've always been concerned with my form on squats and this video has rid me of all those worries in 18.49 mins. Thanks for a gainz changing video!!
That was one detailed squat tutorial. I've been doing mostly correct, I think.
Great video man!
Yes going for a stroll!!! Lol true!
Intelligent .... Appreciate the hard work you have been through Ben ... Love.... God Bless you
I really do go for a stroll when I squat, I don't know why. I will do his thing from now on.
ben is so cool, i wish we could hangout in my basement and play gamecube while listening to dave matthews band
Holy shit thank you very much! I just found out I have both a close stance and a wide stance. I don’t know how the hell that happened. I would love to send you a video! I’m extremely comfortable in both. I’m 51 years old and I’m not exactly breaking lifting records. But, I can tell you that I’m very comfortable.in both. Narrow and wide stances are not problem for me.
11:18 "They take 10 million steps to get in position, they walk like they f@$ing going for a stroll with weight on their back" ...🤣🤣🤣
I love squating but I should really work on my upperback and back in general, shoulders.. To hold the bar correctly
Great Video, watched many good squat videos but none got so deep into unracking! Great Job!
As someone with a similar build as Ben it was nice hearing his take on form and technique as no to many have this problem lol
"They're going for a fucking stroll with the weight on their back" LMAO
goin for a fuckin stroll... greatest thing I've ever heard lol
Is there any benefits of squating below parallell with the pin squats?
And does it carry over to the «regular» squat?
Trying to increase my squats and looking for good supp. work to achieve that:)
Thanks :)
Silas Cruz Pins are used to focus on building strength in the muscles for the specific range of motion the pins allow for. This is true for the squat, DL, BP, etc. So if the part you're struggling with (the sticking point) for a regular squat is the bottom, set the pins there and that would train you to be more explosive to come out of the bottom with more power. Using pin squats as an accessory movement for 3-4 months should be enough to notice good improvement.
@@HolidayFortnight thanks for the answer :D
the part about how to put on your shirt so it fits around your delts and doesnt cover your biceps...was super important...and thats all that matters thrpughout the entire lift...a flat lower back and npt showing when you bend over but dont...cause youll drop your headphones...
5:45-que the Brazzers logo
This man is from Rippetoe family, same voice!
Man this guy must pull
Anyone know what kind of shoes he's wearing?
So your low bar squatting?
Those are some nice plate trees
Is it high bar or low bar squat?
I really like this guy's philosophies on technique. Combine this tutorial with one on the "butt wink" and mid-foot weight centering (like Alan Thrall's) and I think that covers most things squat IMHO. Ben kind of covers the wink here indirectly by mentioning proper depth and flexibility but all lifters should school themselves on this folly since (apparently) it's one of the biggest oversights in squatting. There's also that bit in Starrett's book about foot angles being 12 degrees or less but I don't know if that applies in all cases. Really helped me get more power from the bottom but, like Ben says, everyone's anatomy is different and one man's cure could be another's poison.
Yeah this is something Starrett has been championing forever, but not everyone's anatomy is the same. I have asymmetrical hip alignment, my right hip is literally 2-3 degrees externally rotated compared to my left. Once I figured this out and stopped trying to shove myself into a mold, respected my anatomy two things happened. My left knee pain and my right hip pain went away. Also, I would twist involuntarily when the weight felt heavy, even total strangers use to point this out to me. My whole body would twist from my knees to my hips. After allowing my right foot to turn out a few degrees more it completely solved that problem.
hahaha "Going for a fucking stroll" 11:20
Awesome video to stumble into. Main takeaway that everyone should learn, everyone is different. There isn't a set in stone way to do any lift, ever. All bodies are different. Safety yes, but true technique is variable. Great video.
0:55 my deadly life
This guy squats my squats, thinks my squats, he is my squat mate
Brogosh LOL.
For my clients I make videos on exactly how to perform each exercise most effectively and safely. HOWEVER, I did not wasting my time or theirs making one for you to the deadlift or the squat. YOU WILL NOT FIND A BETTER VIDEO THAN THIS ONE. If you haven't seen the sister video on how to deadlift definitely check it out.
He can be the next wolverine
Going for a fucking stroll.... bwhahahhaa Cracked me up!
how does he make it look so easy
So I have to squat in the middle of the bar, got it😂😂😂😂
Shouldn't you be pushing hips and knees at the same time though? I've always thought that what matters is that the bar stays over mid foot. The amount of lean is determined by the position of the bar on your back. The lower it is the more forward lean there is.
Yes all correct. I've learned to simultaneously push your ass back and spread your knees out. Hip and ass at the same time. It's weird the first time you do it, bit effortless once you get the hang of it.
B0dre breaking your hips and knees at the same time is a good practice, but you can still put an emphasis on either pushing your hips back or knees forward and that will have a big impact on where you sit in the hole along with bar position and stance width. I think Ben was more saying to do whatever is gonna compliment your squat style. I.e. if you're squatting low bar with a wider stance than obviously you need to lean forward and cue yourself to push your hips back on the decent. You could TRY and push your knees forward and stay upright but that's obviously not going to be optimal for that stance and bar position, so cue yourself to push either forward or backwards depending on your stance and bar position
It’s about your own body
The thumbnail tricked me...
Yeah how tall are you Ben
I always thought it was bad that I have to have a wide stance and feet out to squat. That’s where I’m comfortable. I can’t squat narrow stance at all. I thought narrow stance requires more hip mobility
Depends on your hip anatomy, and ankle and hip mobility.
If squatting wider is comfortable, your pelvis is in a stable position and it doesn't compromise the quality of the squat, go for it. You can actually assess where you squat is strongest. Dr Quinn Henoch from Juggernaut Training Systems has a great video on this.
For those looking to low bar correctly, he did not show the bar position right. It sits on your rear delt and is super easy to keep in place
Great video, only thing I disagree with is you should probably maximize range of motion, not minimize it if it's comfortable. But I know nothing lol
"But I know nothing"
as a powerlifter reducing rom is good fpr him
Well its a video not specifying it's for a powerlifter squat. Do more work, max rom, save your joints
Zion Lion the most someone can know is that they truly cannot "know" anything. Socrates said himself as far as we know this is a realistic dream
Math I smoked pot with socrates..
Looks like wolverines brother, that one guy in that marvel movie....
anyone know his height? it's literally impossible to find it on google
I can’t go lower than parallel on a low bar
Just looks so easy until you have a go yourself! Lol
Why do front squats hurt my knees?
jon gimbo, if the weight shifts forward over your toes then it puts a ton of stress on your knees. You’re probably leaning too far forward throughout the lift.
I am recovering from an ab injury, so my core stability is not the best, that could have something to do with it. The pain has been in the outer part of my knees.
16:25
The problem i have is my arm going numb 😞
Like, if he has long legs, isnt that just more potential for size which leads to huge strength? Even if the leverage isnt as efficient as someone with shorter legs. Little confused as to what the main goal is, a 1RM?
But still learned a lot thanks for the goo'wan
A high 1rm is the goal, yes. A larger boned person does have potential for more overall muscle, but the torque on the bone is of course more with longer bones. Shorter people have a higher percentage of muscle mass as their overall mass, as well as less torque from the weight, so shorter lifters in any individual weight class do have an advantage. There is a vertex (or inflection point, depending on what you're graphing) where a continued increase/decrease in bone size helps/hurts
Lifting records are highest in super heavyweight class, but then at those size frames the physiology/ease of building muscle and neuromuscular efficiency are factors as well, which tend to be better in smaller frames [the largest lifter doesn't always win]. If you look at a graph of vertical leaps, you'll see the best results around a certain height: the "sweet spot" for muscle cross section, torque, neuromuscular efficiency.
As he noted, he has longer legs (shorter torso), which benefits the deadlift, as the main pivot is the hip, making the torso a shorter lever. In the squat the main pivot is the knee, making proportionally short femurs desirable.
jlushefski a longer lever increases distance but decreases force needed, look at B. Shaw
But anyways science all you want, Im not looking for a 1rm Im looking to maximize work capabilities and longevity
But you also have to consider the muscle's attachment point to the bone and the torque applied by the barbell.
It's hard to point to any individual lifter, because everyone's proportions differ somewhat. Shaw is strong, but there are others that perform equal or better who are different shapes. Many strongman events may favor height as well (or large hands or long arms).
Work would probably be maximized doing around/under 50% 1rm. Peak power would be maximized around 75% 1rm. That doesn't mean that training at those percentages definitely improves those things best, but maybe it does.
damn he squats the same way i do
I think the best takeaway from this video is that there is no right answer or wrong way to squat, everyone has different body types and feels differently under a bar. Cues are important, and trying things out to get to your best squat is best. Now of course this information assumes the basic fundamentals of keeping back tight, breathing and bracing, not folding knees in, straight bar path, etc. What a great video, thanks for not saying, "this is the best way to squat and if you don't do it this way then you are just shat" Great video!! Thanks.
Mark Bryant I would say the opposite and posit that there are numerous ways to squat "wrong". I'd say that the best squat is the one that is performed over midfoot (straight bar path), has the most muscle mass involved and goes through the longest EFFECTIVE range of motion. (Hint: not ass to grass).
Yes, it amazes me that people can be so "protective" over their squat style. Even with much olympic lifting training, I prefer the low bar, wider stance back squat. I get much more overall muscle tension, especially in the back muscles, and more focus on the hip muscles.
Why is this mans biceps so big jeez