How to Low Bar Squat With Mark Rippetoe | The Art of Manliness

squat all the way down take your elbows and shove your knees out now get in your mind the idea that this segment right here is not vertical okay you're supposed you need to be about right here because the whole idea of the squat is this okay shove up against my hand drive up that's the squat okay do that again but here we are bend over now push me up that's how you squat you squat with this not with this not with the knees not with the feet against the floor don't lift the chest don't push the floor away don't think about straightening out your knees think about this right here shove your ass up out of the hole again drive up hard alright now here's a little trick that makes that work better look at the floor right there again squat down see - put your eyeballs right on for notice that what that did with your neck is kind of normalize your spinal position even across the cervical now look at the floor and drive up good do that again push hard hard up out of the hole see how that works now let me just in contrast let me show you where have you been looking when you've gone probably nowhere in particular okay again look over there nice squat up which works best looking down actually works best your chest is going to go where your eyes go so if you look up your chest comes up if your chest comes up whether your hips do they go forward if your hips go forward what do your knees do they go forward to and if your knees go forward what happens to your knee angle closes right what happens to your hamstrings they slack distally they slack from the knee end of the hamstrings and what do you try to do with your hips you're trying to maintain a back angle with your hamstrings and the back angle is what allows you to drive your ass up out of the bottom any time you lift this up you kill this Drive okay so looking at the floor maintaining a more horizontal back angle allows you to drive your hips up out of the floor with a lot more power and you find examples of this in powerlifting if you look in the powerlifting meets where they actually judge depth and what you'll see is that there's two basic ways to try to squat and the one that is the most productive is when we're staying here and staying in the hips in the hips right there okay feel that bone it goes right under that it's spine of the scapula this is real critical so what you've got to do is get get used to the idea that at the top position the rack position of the bar and the squat is not comfortable it's tight it's not supposed to be painful but it's not supposed to be comfortable supposed to be tacked elbows up chest up see when you do both of those things you tighten the whole back so chest up higher than that chest up higher than that good toes out more than you want good that's the stance okay now the first thing you're going to do when you go down is you're going to bend at the hip you're going to shove your ass back and that means this happens to your back angle at the same exact time knees go forward and out so that they stay parallel to the toes go to the foot here squat drive your butt up first that one was the first one you did correctly you feel the difference on that stand all the way up again knees and hips at the same time shove your ass up there you go see you don't worry about this you'll stand up without having to micromanage your chest don't think about your chest think about this go that looked pretty good you kind of feel how how it's working now make sure the depth is critical you don't get the bounce into the rebound if you don't get your now that time you did the worst thing in the whole world you feel your hips move forward don't do that stay here drive them up hips move up that's how you squat now rebound rebound don't pause down there the balance is critical that's the movement but that time the hips went forward again now that time the hips went forward again that's that Lois Simmons now yeah don't do that just that looks pretty good at no point does anything come forward all right the bar is here Britt drive it up drive it up exaggerate that see the difference between the previous rep in that one that thing right there shove it up out of the hole that's the squat exactly do it again perfect perfect good racket nothing goes forward everything goes straight up from the hips all right that's good stance big breath big breath a little bit more here that's it see the difference it's subtle but it's important bounce on this letter that was the best one you've done today do one more just like that good exactly like that racket good toes out there's your stance big breath every rep good good nice little rebound out of the hole you're right below parallel good that's exactly right good you rebound off of the tight stuff at the bottom and then catch that rebound and drive your hips tiny bit wider at the heels there it is right there good big air eyeballs perfect again good racket it's exactly right those were good we're good these myths about squat speaks promise squats the biggest form error most people make with squats is back angle back angle in the squat is supposed to be more horizontal because we're using the back as part of the leverage system when we squat and if you try to maintain too upright a back angle you can't lift as much weight now the problem with that is that the conventional wisdom people the ones that derive their strength conditioning credentials from physical therapy think that and they've all agreed to agree with each other on this that a more vertical back angle prevents something that is called shear okay shear is supposed to be a fatal condition that paralyzes people when they apply it to their back alright you in other words they think that the back needs to be as vertical as possible when you squat to prevent the application of shear to the back well that's a problem because we are using the back as part of the leverage system and in order for the back to do its share of the job it must be at a more horizontal angle so that you can apply the force to the big muscles of the hips so that we can strengthen them and guess what else happens the back gets stronger too it's just like everything else it gets stronger if you stress it and you stress it and you make the weight go up a little bit and suddenly you can squat 800 pounds with your back at the correct angle to the lift 800 pounds and amazingly enough nobody's back gets hurt so everybody needs to just get over the idea that here and this is the most common problem we see people that have read the book three or four times come to the seminar and they're trying to squat here and we have to move them into position like I had to move you because the idea is here point your nipples at the floor okay see if that cue penetrates because we want the back here okay let's see what happened good both feet together at it's like a squad out of the rack good goes out good big giant breath good hips point your nipples at the floor alright remember your wrists this time they need to be tighter all of this supports the bar chest up get your stance now big big breath that's high bury it there it is call that number one drive hips drive hips breath stop stop big breath for don't exhale on the way up big breath drive your ass stay in your ass that's it good when it gets heavy when it gets heavy that moves the bar shove your ass up in the air you dig into that that's where the wets were strength is okay the head tip is always pulled like this no matter what you try to do children's hands are next on you

Channel: Art of Manliness

Views: 1,636,882

Rating: 4.93255 out of 5

Keywords: Mark Rippetoe (Author), How-to (Website Category), squat, Training, Powerlifting, Weight Training (Hobby), Strength, Workout, Fitness

Id: QhVC_AnZYYM

Length: 10min 52sec (652 seconds)

Published: Fri Feb 20 2015

Reddit Comments

[u/GenerallyKindGuy]

Oh my god that was good! Not for the tingles so much but for the informational value! Thank you!

[u/[deleted]]

do yer fahves with hip drahve

[u/[deleted]]

If you ever want to learn to lift, this is the only guy you ever have To listen too.