Can you make a video on the starting position? Whenever I unrack and step back, I find I'm either too upright (which makes me feel like falling backwards), or my hips are way too far back as a way of overcompensating from feeling like falling backwards. Also, can you address chest up vs ribs down? I usually find myself too extended or too rounded and struggle with finding the sweet spot in between. Thanks!
Thanks for the very useful tips on squatting! Just one question…how exactly do you define “shoulder width” for foot position? Should your heels be underneath the actual shoulder joint, or underneath the widest point of the shoulders including the width of the deltoids? Thanks!
You’re very welcome! Roughly speaking, we’re looking for a hip width stance for the deadlift and a shoulder width stance for the squat. This boils down to the heels being about 8 to 12 inches apart in the deadlift, so the squat stance will be a little wider yet. With that said, “shoulder width“ is simply a good starting point, and as you’ve noticed, the shoulder is not a point and has some width itself (to be fair, so do the heels). With this in mind, this is an easy thing to accidentally overthink. In lieu of having us or another Starting Strength Coach work with you (which is ideal), simply set up with your heels underneath where you consider your shoulders to be (if you want to, you can tell yourself “heels under armpits“). Then, assuming you’ve got your toe angle set correctly, simply reach back with your butt, point your chest at the floor and squat down while shoving your knees apart (record yourself on video), and make sure that you’re achieving depth. A stance that is too narrow (for example, hip width) is going to make this difficult, and a stance that is too wide is also going to make this difficult, so you can make small adjustments to your stance over the course of 2 to 3 reps. Checking out our “Learn to Squat“ video might be useful for you as well: ua-cam.com/video/iDWIeTVoGG8/v-deo.html
you have any tips for on maintaining back angle, i tend to shoot my hips up but my back doesnt keep up - bars goes forward over mid foot end up doing squatmorning
The more common problem that we see with the majority of lifters is that they will raise their chest too soon, but we do occasionally see the problem you are describing as well. We could get you straightened out within a few minutes working with you in person or via zoom, but in lieu of that, here are a couple of things to consider: 1. Make sure that, before each rep (and this is actually true before you even unrack the bar as well), you are taking a big breath, performing the Valsalva maneuver, getting tight and rigid with every single muscle in your midsection (as if you were about to get punched), and keeping everything rigid all the way into the descent and back up again. Sometimes, lifters just need to get tighter, more rigid, and more uncomfortable than they initially think. 2. Make sure the bar is in the correct position (below the spine of the scapula, but sitting on the deltoids), and that it isn’t rolling up your back. 3. Sometimes, we see a big back angle change because the lifter simply wasn’t leaned over enough on the descent - this is very common. Be sure to reach the hips way back and point the chest down at the floor as you initiate the descent. 4. Lastly, if those items are taken care of correctly, and you still find the problem happening, you can simply cue yourself “everything comes up at the same time.” In other words, you are reminding yourself that the hips and shoulders should both be coming up at about the same time. There will always be a slight back angle change as the hips drive up out of the hole, but it should be exactly that - slight. Hope this helps!
I totally disagree with leaning forward and so would the greatest squatter (Tom Platz) ever! And he was a powerlifter in his early days. So he knows. He recommended head up not down, keeping your back as vertical as possible, leaning forward is bad for your spin and your balance. If you don’t believe go visit his YT videos on squats. Those people will have back issues eventually! Fact: A study of German elite powerlifters found that over 40% had been injured in their low back. Another study found that 40% of injuries in powerlifters were lumbar discogenic pain
Can you make a video on the starting position? Whenever I unrack and step back, I find I'm either too upright (which makes me feel like falling backwards), or my hips are way too far back as a way of overcompensating from feeling like falling backwards.
Also, can you address chest up vs ribs down? I usually find myself too extended or too rounded and struggle with finding the sweet spot in between. Thanks!
The width is something my coach is always telling me: wider stance (heels), but don't move the toes too much at the same time.
"No bueno" = Spanish for "Not bueno" lol
Channeling a little Chris Farley there :-)
Thanks for the very useful tips on squatting! Just one question…how exactly do you define “shoulder width” for foot position? Should your heels be underneath the actual shoulder joint, or underneath the widest point of the shoulders including the width of the deltoids? Thanks!
Heels under hips may be an easier queue.
You’re very welcome! Roughly speaking, we’re looking for a hip width stance for the deadlift and a shoulder width stance for the squat. This boils down to the heels being about 8 to 12 inches apart in the deadlift, so the squat stance will be a little wider yet.
With that said, “shoulder width“ is simply a good starting point, and as you’ve noticed, the shoulder is not a point and has some width itself (to be fair, so do the heels).
With this in mind, this is an easy thing to accidentally overthink. In lieu of having us or another Starting Strength Coach work with you (which is ideal), simply set up with your heels underneath where you consider your shoulders to be (if you want to, you can tell yourself “heels under armpits“).
Then, assuming you’ve got your toe angle set correctly, simply reach back with your butt, point your chest at the floor and squat down while shoving your knees apart (record yourself on video), and make sure that you’re achieving depth. A stance that is too narrow (for example, hip width) is going to make this difficult, and a stance that is too wide is also going to make this difficult, so you can make small adjustments to your stance over the course of 2 to 3 reps.
Checking out our “Learn to Squat“ video might be useful for you as well:
ua-cam.com/video/iDWIeTVoGG8/v-deo.html
you have any tips for on maintaining back angle, i tend to shoot my hips up but my back doesnt keep up - bars goes forward over mid foot end up doing squatmorning
The more common problem that we see with the majority of lifters is that they will raise their chest too soon, but we do occasionally see the problem you are describing as well. We could get you straightened out within a few minutes working with you in person or via zoom, but in lieu of that, here are a couple of things to consider:
1. Make sure that, before each rep (and this is actually true before you even unrack the bar as well), you are taking a big breath, performing the Valsalva maneuver, getting tight and rigid with every single muscle in your midsection (as if you were about to get punched), and keeping everything rigid all the way into the descent and back up again. Sometimes, lifters just need to get tighter, more rigid, and more uncomfortable than they initially think.
2. Make sure the bar is in the correct position (below the spine of the scapula, but sitting on the deltoids), and that it isn’t rolling up your back.
3. Sometimes, we see a big back angle change because the lifter simply wasn’t leaned over enough on the descent - this is very common. Be sure to reach the hips way back and point the chest down at the floor as you initiate the descent.
4. Lastly, if those items are taken care of correctly, and you still find the problem happening, you can simply cue yourself “everything comes up at the same time.” In other words, you are reminding yourself that the hips and shoulders should both be coming up at about the same time. There will always be a slight back angle change as the hips drive up out of the hole, but it should be exactly that - slight.
Hope this helps!
@@TestifySC thanks ill try these
You're welcome!
I totally disagree with leaning forward and so would the greatest squatter (Tom Platz) ever! And he was a powerlifter in his early days. So he knows. He recommended head up not down, keeping your back as vertical as possible, leaning forward is bad for your spin and your balance. If you don’t believe go visit his YT videos on squats.
Those people will have back issues eventually!
Fact: A study of German elite powerlifters found that over 40% had been injured in their low back. Another study found that 40% of injuries in powerlifters were lumbar discogenic pain
That's for high bar - a different lift.