It's just the difference between high bar vs low bar squat. Brandon trying to emulate Liu was weird because asians typically have shorter femurs, and can allow a high bar, more upright squats. Low bar squats require more low back and glute power, where the high bar relies more on quads, like front squats. What works best depends on one's structure. If you want low bar, you break at the hip first. With a high bar, you break at the knee first. I don't subscribe to Rippletoe's philosophy because he teaches techniques as if everyone's made the same. He might come across smart to newbie lifters, or people who are built for his techniques.
The truth is that the low bar Squat actually mimics true life. Just stand and sit and watch what happens with your torso. You move the mass to the center of your foot. This happens no matter how tall or short you are. Strength is everything
The difference between olympic weight lifting high bar and power lifting low bar squats is purely functional. Olympic weight lifters need an upright torso and squat so they can catch and squat the bar without it falling forward. Power lifters don't have that need and limitation.
i've not so long heard a really good coach speak of the adductors as hip extensors and was shocked bc i thought he messed up somehow. You explained it short and sweet. Thanks for another great nugget of wisdom!
Two votes for that vidya. My imbalances are driving my crazy and none of the tips I’ve found have really helped. Your videos is honestly what took my training to a more advanced level so I’m really counting on you here, Tietz!
Thanks for the great content ! I geniunly think it is the best content in the fitness community about SBD lifts ! I would vote for a video to fix left/right side imbalances ! I feel my left leg is working harder in squats 😅
I squat high bar ATG and with my short torso and long legs I have no choice but to lean forward and hinge more with heavier weights, so that's nothing new to me; but what you said about intentionally shifting the balance towards the toes sounded really interesting and I gave it a try earlier today at the gym -- Wow! I haven't been able to really push my squat as hard as I used to due to knee pain and for whatever magic combo of reasons this deliberate shifting of balance on the ascent completely fixed it. My squat has never felt this comfortable and strong. I used to triple 180kg at my strongest in 2019, but for the past couple of years I have limited my working sets to around 2 plates for higher reps due to knee pain. I thought I would never be able to squat more than that again without destroying my knees, but now I'm hopeful that fingers crossed, I can start slowly progressing in weight for the first time in forever! THANK YOU!
This makes sense.I do both styles but notice leaning forward gets me more depth and activates more muscles. I will now save the upright position for the Smith machine hip belt squat.
Yeah I’m 6’8” and my femurs are hella long. Hinging / bending forward is the only way I can do it. If i tried to squat upright I would tip backwards no question. It would be injury city
Theres a stick figure diagram floating around the net, taller people with longer levers have to fold over more. As long as your spine isnt overly flexing (theres a few degrees of movement), shouldn't be something to be fearful of.
No this isn’t accurate, as you can clearly see in my videos I squatted with much success upright. There’s no such thing as “tall should or shouldn’t do this”. It has way more to do with strength dominances than anthropometry.
@@BrendanTietz Its completely accurate. Its physics. It can be mitigated by shortening the moment arm by using a more (knees out) open stance, but only to a degree depending on the relationships between the torso, femurs, and tibias. short tibias, long femurs, short torso = squat hell.
@@AJTramberg the individual proportions, rather than the hight, is the thing to look after. secondary to what actualy works for you. can still have "bad biomechanics" but be strong in a certain part of your body, which may cancel out your levers or give you some other strenghts.
i got another tip unrack the bar in hinged position ,how much hinge depends on your body. set up properly and brace ,now maintain that hinge while descending and ascending the squat not changing the angle during or after squat ,therby eliminating extra effort put into constantly hinging ,becomes important on heavier weights ,secondly your hips and knees work simultaneously not one before ,ofcourse higher reps won't be possible since your back will be tired from maintaining that hip hinge throughout .this will help a lot it helped me a lot too
if you're that tall just do rack pulls or DL from blocks. set the resting bar position mid-shin height. Ignore me if you're a competition powerlifter. I'm just a non-competitive older dude trying to get generally stronger.
@@BrendanTietz yah, they were good tips. I just finished my squats. Did 5 sets of 5 reps. Been sticking to that work load so I can build more strength yet get enough work in to even bulk up a little. I just primarily stick with low bar squat. Yet I did focus on what you said the hip hinge out more. Funny how your form changes overtime if you’re not constantly correcting yourself or even watching videos to learn more.
That's why i always start out with 65, no belt. :) Then i work up to 225. No belt, I keep everything tight, breath because that's important. Then I can start the workout after that and keep working up to my max. With no belt. I like 5x5 workouts with 4x3. With no belt.
Great video! I’ve definitely noticed much better results when I emphasise a hinge more during my squat. However, do you think there is much benefit for a lanky low bar squatter, trying to get really good at a high bar upright squat during the offseason? Would that have much carry over or have any benefits?
100% good to do in offseason! I treat high bar two ways, either super upright for back and quads or hinged for power. When I go heavy I hinge slightly more but when I go for carryover and quads I go upright!
I'm on my third or fourth attempt at making my low bar actually stronger than may high bar, and this time around I'm in the same boat where I'm really trying to focus on hinging. We'll see if it actually works this time, but I've made a small adjustment to my grip and elbow position that seems to be helping.
I am 6'3" and I have 3' long legs, I switched to lowbar just after my first year of lifting and never looked back. It also was a stronger position for me because of my rapid deadlift strength gains at the time.
Upright squatting made me able to squat more and break through my plateau after only doing the starting strength type of squat. Different things for for different people.
Hey dude, love your content but for all this hinge talk I’m not sure I saw a shot from the side? I’m a 5’11 high bar squatter and I think I get what you’re on about but I’m not fully sure, also what that hinge would look like from the side before/ after your adjustments
check out some other videos about the squat and hip hinging. hip hinging like you would for an RDL or a regular deadlift. If you dont know for sure how to do it, dont try it too quickly, its a great way to hurt your lower back if you arent careful
Good video but i miss the imagination to have that REAL SOLID brace ... so i wish a video about bracing correctly (and yes, i have seen your old bracing videos, but i am too dumb to figure it out) searching for that one since years in the squat and the deadlift... when i focus on the abs its just a matter of time when it folds me over 🙄 i am also in the team "long arms/legs" ...
I have ehler danlos syndrome and something that helped me with both types of squats was doing hack squats got better numbers on both after like a year back felt better to.
I've got long femurs as well. I think Lu was the wrong inspiration for both of us lol. I've got bad knees but squatting this way actually feels a lot better.
I don’t think that’s necessarily the basis of the sentiment here. Lu isn’t special to squat like this, in fact he would probably be stronger more hinged exactly as Clarence Kennedy is. He just trains for transfer to sport and colloquially we all like the look of an upright squat so it gets love in mainstream lifting culture.
@@BrendanTietz That's not true. It takes a certain set of proportions to squat like Lu. It is scientifically impossible to squat that way for many people. It's not about strength or training, it's about center of gravity. Long torsos, and short femurs were born squatters. No offense, but you really need to understand this. ua-cam.com/video/KGEKRjlZKf8/v-deo.html
I’m your regular viewer I’ve been following you for over a year now can you plz make a video on how to improve your squat if eat leans towards one leg more then the other and if your lower back natural is more on one side too
Yes but it’s really simple, you’re definitely overly fatigued and need to slow down movement and focus on mind muscle connection. Also need programming that’s less high rpe and a focus on recovery. Dispositions like that are always from a taxed CNS
@@BrendanTietz I do power building every year the I compete once locally and each time I squat it always just leans to one side more I had really weak hips I worked on that the past 1 year it’s much better know but it still happens when I go heavy. I also start pancaking once the numbers get heavy.
a video about imbalances of course😃 hinge came naturally for me somehow. Used to squat very upright and overextended. Dude, I emailed you like you asked about my trip. I also did a second trip as well yesterday on 3.8 g of proper shrooms and somehow it was a lot stronger and more under control I also did 1 hour breathwork prior to the trip. Funny thing that it was psychedelic enough already 😀 I cried and laughed at the end of the breathwork and I kinda don’t know why
@@BrendanTietz it has never happened to o me to this degree before. Lite bliss, bliss, happiness but never like this. I also forgot to mention that the first trip felt like watched a documentary about myself
It depends but generally heels! The more you have beyond enough ROM access the stronger you are. Whenever you’re pushed to the brink of mobility, which often lanky lifters are, you’re weaker because of how lengthened the muscles are. However there’s exceptions
I wish i didnt have a butt wink at the bottom of my squat like my hips sre really mobile and i can go atg but once i hit parallel my lower bsck rounds. I also cant really squat well with just bodyweight barely to parallel
@@BrendanTietz I have a pretty banged up back (two bulged discs because of years of Grappling) and I do feel that whenever I butt wink is whet I hurt my back a bit 😢
lol did you see my videos? Super vertical and I’m complete opposite of short femurs and long torso. Idk where this myth comes from that just because you have long or short femurs doesn’t mean you can or can’t squat a certain way
It’s not a myth. It’s literally physical leverages! Sure you can compensate by utilizing good flexibility and a flared stance (as you do), but your “upright squat” is nothing like Lu Xiaojun. His appears natural, yours appears forced. The argument I am making is ceteris paribus, ever heard of that? So yes short femurs and long torso do make a huge huge contribution to ability to squat upright.
That head drive looked painful. I can't believe at that level you were doing that upright chest and head drive type cuing or motion. Even your current head position is not great a neutral neck and spine is ideal amd will keep the spine and erectors locked in and SAFE.
1. Love the ability here to adapt and not hold a preference/bias to death 2. I feel like that straw brace command may have been Payne Norton accompanied with tongue into roof of mouth command 3. Gimme dat titty growth video bruh 😂🙌🙌🙌
Always unbiased and I haven’t heard of a tongue on roof part. Sounds strange if you’re aiming to do that while inhaling? Pecs looks to be the winner so I’m doing that fa sho!!
I’ve countered this myth endlessly. I have a video showing it bends in a rack at only 500lbs but an OPB is dead stiff until 600. I literally show them side by side. Squat bars are longer pulling the load further from center point of where the weight is displaced on my shoulders. They’re literally shit bars
Is it just me - but sometimes you look like you're bordering on hyperextending your knees. Other times not. 9:30 for example. Does that feel comfortable to you? Like your video.
Of course you squatted more when you shifted to a low bar position with more forward lean - you allowed your lower back muscles to pick up the slack for your quads. However, what you will find, ESPECIALLY if you are going to also train heavy deadlift along with your squat, that a low bar position with forward lean fatigues the low back twice as much as a high bar squat does. Because of this, you increase your risk of spinal disc injury. Olympic weightlifters are the kings of technique - their main axiom is to train as long as possible without injury because injury means weakness. A high bar squat is the safest technique, and sacrificing technique for immediate increase in weight lifted WILL lead to injury.
You’re very mistaken on load distribution. The moment arm is LONGER on high bar on the back muscles. High bar is harder on the back. Also I wasn’t squatting high bar I was squatting low bar. It just looked high because of how I positioned my body. It still sits in the same place on my back. I’m going to make a video on high bar and how it hits the back harder, this is why Pete rubish and all of them would fold over mid rep.
@@BrendanTietz I think you're missing the point of high bar squatting. Yes, your torso is a longer lever when you're squatting high bar which means as soon as your form as far as being 'upright' in the squat starts to compromise, you've lost the lift. You can save it, but only at the expense of basically doing a 'good morning'. I would always advise against this, and if your form compromises, just dump the weight. The point of high bar squatting is to dump the weight when even a hint of this starts to happen. You only accept a strength gain when it comes from genuinely making your quads stronger as the prime movers of the lift. While switching to a low bar position makes your back a shorter lever, and therefore makes the weight feel lighter and easier to support, the moment arm between your hips and the bar has now been increased. This means you are asking your spinal erectors and lower back muscle groups to pick up the slack. Since most people have a lower back that is able to out-perform their quadriceps, this almost always leads to an immediate ability to squat more weight. But in the long run, it will not be worth it, especially if you're training for full power meets, meaning you're also deadlifting on a regular basis, at least once per week. This is because the deadlift is of course a lower back dominant lift, and now you've switched to a squat form that is also lower back dominant meaning you are now doubly fatiguing your lower back. The high bar squat is only fatiguing to your lower back if your form compromises and you try to save the lift by simply doing a good morning, as you've seen Pete Rubish do, as you pointed out. If you simply discipline yourself to get stronger in the quads, and to not accept a 'two-part' squat, i.e., a squat that looks more like a good morning, the high bar squat will always be a safer squat for your back. If you insist on squatting low-bar, I would recommend switching to a sumo deadlift stance as it will help to take some of the strain off of your lower back. Take it from someone who has ruptured his disc and can likely never lift heavy again. Or don't. Your choice.
@@bigfornoreason1The 2-3 inches for a low bar squat and a high bar squat is not making as dramatic of a difference on the demands of a squat or potential for injury as your are making it out to be. Low bar squats might increase the demands of hip extension out of the hole due to a more forward torso, but it also takes nearly as much effort to maintain an upright torso during a squat. Simply put, most powerlifters tend to be good at deadlifts and will tend to see benefits for shifting to a low bar position with more forward lean versus a high bar, upright torso position. Some people might have stronger quads or get more out of slightly more stretch reflex from slightly more depth of high bar, but it really just comes down to preference. Considering powerlifters also generally program a bunch of deadlifts and squat volume, they tend to have strong backs. Assuming you are programming your weight selections intelligently, I would suspect a more well developed posterior chain would actually decrease the likelihood of putting extraneous loads on your back/spine and not actually increase risk of injury due to slightly more low back demands within an exercise.
@@AlexDFury Just about every lifter I have seen sustain a disc injury from powerlifting has used a low bar squat position. Take that for what you will. When you squat low bar, you're living right next to the danger zone. You're training yourself to grind through squats with your back muscles, and you're training yourself to accept more bowing of your lower back whether you know it or not. Once you start to accept those things - and if you talk to any olympic weightlifting coach, they would call those things 'form compromises' - you start setting yourself up for injury, imo.
Lowbar isn’t inherently risky. What you’re saying about the “discs” doesn’t reflect what we see in reality. Actually high bar can put more stress on the back because leverages are worse
How do you guys claim to weigh under 200 lbs. when you look like you are closer to 270 lbs ... what are you made from? I am 6:0 and weigh 265 lbs, and you have more muscles, obviously since you are Juiced Up & I am All Natural, nothing ever other than Creatine ...???? Could you Riddle me this???
I weigh 225. That meet was in 2015 bro lol. If you’re 6’0” and 265 you’re fat dawg. I’ve been open about my gear use and currently I’m only on TRT and staying that way indefinitely as far as I can see.
Mark Rippetoe lighting up a cigar and putting on his top g shades.
HAHAHAHAHA god damnit
Your life has fallen apart because you stopped doin yer fahves and hip drahhhhves 😂
DRIVE WITH THE HIPS
It's just the difference between high bar vs low bar squat.
Brandon trying to emulate Liu was weird because asians typically have shorter femurs, and can allow a high bar, more upright squats.
Low bar squats require more low back and glute power, where the high bar relies more on quads, like front squats.
What works best depends on one's structure.
If you want low bar, you break at the hip first.
With a high bar, you break at the knee first.
I don't subscribe to Rippletoe's philosophy because he teaches techniques as if everyone's made the same.
He might come across smart to newbie lifters, or people who are built for his techniques.
The truth is that the low bar Squat actually mimics true life. Just stand and sit and watch what happens with your torso. You move the mass to the center of your foot. This happens no matter how tall or short you are.
Strength is everything
The difference between olympic weight lifting high bar and power lifting low bar squats is purely functional. Olympic weight lifters need an upright torso and squat so they can catch and squat the bar without it falling forward. Power lifters don't have that need and limitation.
Most underrated lifting channel
Thank you!! I’m glad you enjoy my work. ❤️🤙🏼
can't believe he's giving such info for free, respect !
As a lanky lifter, I’m always onboard for deadlift tips.
Great video! I’d like to see the imbalance from side to side video next. Thanks 😊
Good perspective
Thanks B!
i've not so long heard a really good coach speak of the adductors as hip extensors and was shocked bc i thought he messed up somehow. You explained it short and sweet. Thanks for another great nugget of wisdom!
Adductors def act as hip extensors they are correct! The bi articular nature of the hamstrings causes this to happen!
1 vote for an imbalance video
I got you!!
Two votes for that vidya. My imbalances are driving my crazy and none of the tips I’ve found have really helped.
Your videos is honestly what took my training to a more advanced level so I’m really counting on you here, Tietz!
Thanks for the great content ! I geniunly think it is the best content in the fitness community about SBD lifts ! I would vote for a video to fix left/right side imbalances ! I feel my left leg is working harder in squats 😅
I squat high bar ATG and with my short torso and long legs I have no choice but to lean forward and hinge more with heavier weights, so that's nothing new to me; but what you said about intentionally shifting the balance towards the toes sounded really interesting and I gave it a try earlier today at the gym -- Wow! I haven't been able to really push my squat as hard as I used to due to knee pain and for whatever magic combo of reasons this deliberate shifting of balance on the ascent completely fixed it. My squat has never felt this comfortable and strong. I used to triple 180kg at my strongest in 2019, but for the past couple of years I have limited my working sets to around 2 plates for higher reps due to knee pain. I thought I would never be able to squat more than that again without destroying my knees, but now I'm hopeful that fingers crossed, I can start slowly progressing in weight for the first time in forever! THANK YOU!
Brendan that bg music will drive me insane🙃 Nice video
Great info as usual and would love to see the deadlift video.
This makes sense.I do both styles but notice leaning forward gets me more depth and activates more muscles. I will now save the upright position for the Smith machine hip belt squat.
Yeah I’m 6’8” and my femurs are hella long. Hinging / bending forward is the only way I can do it. If i tried to squat upright I would tip backwards no question. It would be injury city
Theres a stick figure diagram floating around the net, taller people with longer levers have to fold over more. As long as your spine isnt overly flexing (theres a few degrees of movement), shouldn't be something to be fearful of.
No this isn’t accurate, as you can clearly see in my videos I squatted with much success upright. There’s no such thing as “tall should or shouldn’t do this”. It has way more to do with strength dominances than anthropometry.
@@BrendanTietz Its completely accurate. Its physics. It can be mitigated by shortening the moment arm by using a more (knees out) open stance, but only to a degree depending on the relationships between the torso, femurs, and tibias. short tibias, long femurs, short torso = squat hell.
@@AJTramberg the individual proportions, rather than the hight, is the thing to look after. secondary to what actualy works for you. can still have "bad biomechanics" but be strong in a certain part of your body, which may cancel out your levers or give you some other strenghts.
Starting Strength has entered the chat 😂
i got another tip unrack the bar in hinged position ,how much hinge depends on your body. set up properly and brace ,now maintain that hinge while descending and ascending the squat not changing the angle during or after squat ,therby eliminating extra effort put into constantly hinging ,becomes important on heavier weights ,secondly your hips and knees work simultaneously not one before ,ofcourse higher reps won't be possible since your back will be tired from maintaining that hip hinge throughout .this will help a lot it helped me a lot too
Hip leverages DL please! Conventional 6'5" lifter, would love to see some perspective on hinging and all that for various lifters.
if you're that tall just do rack pulls or DL from blocks. set the resting bar position mid-shin height. Ignore me if you're a competition powerlifter. I'm just a non-competitive older dude trying to get generally stronger.
I’ve always been uncomfortable with high bar squats. I primarily stick with low bar squats.
This video is showing low bar except one clip where I showed the extension. Only referring to the hinge change not bar positions
@@BrendanTietz yah, they were good tips. I just finished my squats. Did 5 sets of 5 reps. Been sticking to that work load so I can build more strength yet get enough work in to even bulk up a little.
I just primarily stick with low bar squat. Yet I did focus on what you said the hip hinge out more. Funny how your form changes overtime if you’re not constantly correcting yourself or even watching videos to learn more.
My vote is for option # 2, Imbalances.
I have a surgically repaired leg due to road accident in early childhood.
That's why i always start out with 65, no belt. :) Then i work up to 225. No belt, I keep everything tight, breath because that's important. Then I can start the workout after that and keep working up to my max. With no belt. I like 5x5 workouts with 4x3. With no belt.
Smanged an adductor with 3 wheels (you can laugh its cool) perfect timing to dial in the lanklet Squat
Hahahaha @ lanklet I love that
Uncle Rip is somewhere (kinda) smiling 😏
A big pink smile
@@BrendanTietz 🦞😆
Great video! I’ve definitely noticed much better results when I emphasise a hinge more during my squat. However, do you think there is much benefit for a lanky low bar squatter, trying to get really good at a high bar upright squat during the offseason? Would that have much carry over or have any benefits?
100% good to do in offseason! I treat high bar two ways, either super upright for back and quads or hinged for power. When I go heavy I hinge slightly more but when I go for carryover and quads I go upright!
Deadlift video please!! 🙏🏼 ❤
Do you still wear Oly shoes when squatting with this more hinged style?
I'm on my third or fourth attempt at making my low bar actually stronger than may high bar, and this time around I'm in the same boat where I'm really trying to focus on hinging. We'll see if it actually works this time, but I've made a small adjustment to my grip and elbow position that seems to be helping.
Don’t force it! Give it one last go and if not man be a high bar squatter!
Great vid thanks
The only time to squat upright is during zercher squats Alternate zerchers and low bar back squats.
I am 6'3" and I have 3' long legs, I switched to lowbar just after my first year of lifting and never looked back. It also was a stronger position for me because of my rapid deadlift strength gains at the time.
That’s some damn long legs!
I developed a strong high bar squat using front squats on my secondary leg day of the week.
Optimize hip leverage in deadlift stance
Might need to try this squat cue….
Next video: chest!
Would love some bench tips for lanky lifters. My wingspan is 6"4 and I'm not even 6"3 with height!
I have a video on this search it up but I’ll do more!
Hi Brendan. I am interested in strength training but not at an elite competitive level. Should I get the 10mm or 13mm SBD belt? Thanks.
Don’t buy the sbd belt, if you meant the brand. Get an inzer or pioneer 10mm prong. Single prong. Sbd belts are trash and never mold.
@@BrendanTietz Thanks for such quick answer. I was deciding between 10mm vs 13mm. I like Pioneer.
Upright squatting made me able to squat more and break through my plateau after only doing the starting strength type of squat.
Different things for for different people.
That’s actually the major point I make in the video. It changes over time depending on leverages and how they build out
Hey dude, love your content but for all this hinge talk I’m not sure I saw a shot from the side? I’m a 5’11 high bar squatter and I think I get what you’re on about but I’m not fully sure, also what that hinge would look like from the side before/ after your adjustments
check out some other videos about the squat and hip hinging. hip hinging like you would for an RDL or a regular deadlift. If you dont know for sure how to do it, dont try it too quickly, its a great way to hurt your lower back if you arent careful
Yes exactly as stated above! I have another video covering the technique
@@BrendanTietz thank you sensei
Good video but i miss the imagination to have that REAL SOLID brace ... so i wish a video about bracing correctly (and yes, i have seen your old bracing videos, but i am too dumb to figure it out) searching for that one since years in the squat and the deadlift... when i focus on the abs its just a matter of time when it folds me over 🙄 i am also in the team "long arms/legs" ...
You just need a coach not more information tbh. Hire someone!!
I have ehler danlos syndrome and something that helped me with both types of squats was doing hack squats got better numbers on both after like a year back felt better to.
Soon enough he'll gain 100 lbs on gomad, turn pink and speak the good word on fahves.
FAHVE REPS is all that matters in life
Optimize hip leverages during dead’s next!!
I've got long femurs as well. I think Lu was the wrong inspiration for both of us lol. I've got bad knees but squatting this way actually feels a lot better.
The upright squat technique looks great, but not all of us are Liu Xiaojun.
I don’t think that’s necessarily the basis of the sentiment here. Lu isn’t special to squat like this, in fact he would probably be stronger more hinged exactly as Clarence Kennedy is. He just trains for transfer to sport and colloquially we all like the look of an upright squat so it gets love in mainstream lifting culture.
@@BrendanTietz That's not true. It takes a certain set of proportions to squat like Lu. It is scientifically impossible to squat that way for many people. It's not about strength or training, it's about center of gravity. Long torsos, and short femurs were born squatters. No offense, but you really need to understand this.
ua-cam.com/video/KGEKRjlZKf8/v-deo.html
I stopped low bar squatting because I got hurt every time, high bar is the way to go
I’m your regular viewer I’ve been following you for over a year now can you plz make a video on how to improve your squat if eat leans towards one leg more then the other and if your lower back natural is more on one side too
Yes but it’s really simple, you’re definitely overly fatigued and need to slow down movement and focus on mind muscle connection. Also need programming that’s less high rpe and a focus on recovery. Dispositions like that are always from a taxed CNS
Maybe add unilateral work also? You might be driving through one leg more than the other due to strength imbalances?
@@BrendanTietz I do power building every year the I compete once locally and each time I squat it always just leans to one side more I had really weak hips I worked on that the past 1 year it’s much better know but it still happens when I go heavy. I also start pancaking once the numbers get heavy.
@@urbangrower1136 I just started atg split squats I have weak quads and knees. Overall legs need improvement.
@@RajvirMalhi03it’s fatigue man I’m telling you lol
Perfect
a video about imbalances of course😃
hinge came naturally for me somehow. Used to squat very upright and overextended. Dude, I emailed you like you asked about my trip. I also did a second trip as well yesterday on 3.8 g of proper shrooms and somehow it was a lot stronger and more under control
I also did 1 hour breathwork prior to the trip. Funny thing that it was psychedelic enough already 😀 I cried and laughed at the end of the breathwork and I kinda don’t know why
I got it I’ll respond soon! That’s really common with breath work, it brings out unconscious blocks through the nervous system!!
@@BrendanTietz it has never happened to o me to this degree before. Lite bliss, bliss, happiness but never like this. I also forgot to mention that the first trip felt like watched a documentary about myself
Flats or heels for a lanky lifter? Referring to on low bar.
It depends but generally heels! The more you have beyond enough ROM access the stronger you are. Whenever you’re pushed to the brink of mobility, which often lanky lifters are, you’re weaker because of how lengthened the muscles are. However there’s exceptions
Chest builders: birds to boulders.
This seems to be the winner!!
I Matt Ogus squat all my life and too stubborn to change anything LOL.
Super close stance hahahaha
Hamstrings also come into play a bit I also think maybe if u should look down a bit will help
Left right imbalance, esp squat please
powerlifting is powerlifting, why needs upright?
Im like, how the f are u able to squat upright to begin with, must have some freak configuration
I wish i didnt have a butt wink at the bottom of my squat like my hips sre really mobile and i can go atg but once i hit parallel my lower bsck rounds. I also cant really squat well with just bodyweight barely to parallel
Butt wink doesn’t matter!
@@BrendanTietz I have a pretty banged up back (two bulged discs because of years of Grappling) and I do feel that whenever I butt wink is whet I hurt my back a bit 😢
Upright squat is mainly due to short femurs and long upper body no?
lol did you see my videos? Super vertical and I’m complete opposite of short femurs and long torso. Idk where this myth comes from that just because you have long or short femurs doesn’t mean you can or can’t squat a certain way
It’s not a myth. It’s literally physical leverages! Sure you can compensate by utilizing good flexibility and a flared stance (as you do), but your “upright squat” is nothing like Lu Xiaojun. His appears natural, yours appears forced. The argument I am making is ceteris paribus, ever heard of that? So yes short femurs and long torso do make a huge huge contribution to ability to squat upright.
Bench is my best lift. But it can always get better, so how to better develop your pecs!
Same. My bench is catching up to my deadlift
That head drive looked painful. I can't believe at that level you were doing that upright chest and head drive type cuing or motion.
Even your current head position is not great a neutral neck and spine is ideal amd will keep the spine and erectors locked in and SAFE.
"Upper" chest (if that’s even a thing), and leg imbalance.
It’s a thing!
The red: ERECT
RIPPETOE!
1. Love the ability here to adapt and not hold a preference/bias to death
2. I feel like that straw brace command may have been Payne Norton accompanied with tongue into roof of mouth command
3. Gimme dat titty growth video bruh
😂🙌🙌🙌
Always unbiased and I haven’t heard of a tongue on roof part. Sounds strange if you’re aiming to do that while inhaling? Pecs looks to be the winner so I’m doing that fa sho!!
5:37 Your squat bar is whippier? You need to really talk to the guy that sold you that thing.
I’ve countered this myth endlessly. I have a video showing it bends in a rack at only 500lbs but an OPB is dead stiff until 600. I literally show them side by side. Squat bars are longer pulling the load further from center point of where the weight is displaced on my shoulders. They’re literally shit bars
Is it just me - but sometimes you look like you're bordering on hyperextending your knees. Other times not. 9:30 for example. Does that feel comfortable to you? Like your video.
I purposefully lock my knees hard at lockout to have firm foot pressure and leg awareness. Works well. And no I’m not “bow legged” lol
imbalance pls
imbalance
uneven arms and legs length
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These are both upright squats 🙄
Your squat form is bad according to squat university. Can't let those knees cave in. You two should battle it out! Lol
Zerchers only for me.
Zercher squat is most UNDERRATED squat variation 💪🏻
*weaker 1:22
lol my editor is Italian 😂
That's the only thing you picked up from the video??
How to get bigger pecs
Of course you squatted more when you shifted to a low bar position with more forward lean - you allowed your lower back muscles to pick up the slack for your quads. However, what you will find, ESPECIALLY if you are going to also train heavy deadlift along with your squat, that a low bar position with forward lean fatigues the low back twice as much as a high bar squat does. Because of this, you increase your risk of spinal disc injury. Olympic weightlifters are the kings of technique - their main axiom is to train as long as possible without injury because injury means weakness. A high bar squat is the safest technique, and sacrificing technique for immediate increase in weight lifted WILL lead to injury.
You’re very mistaken on load distribution. The moment arm is LONGER on high bar on the back muscles. High bar is harder on the back. Also I wasn’t squatting high bar I was squatting low bar. It just looked high because of how I positioned my body. It still sits in the same place on my back. I’m going to make a video on high bar and how it hits the back harder, this is why Pete rubish and all of them would fold over mid rep.
@@BrendanTietz I think you're missing the point of high bar squatting. Yes, your torso is a longer lever when you're squatting high bar which means as soon as your form as far as being 'upright' in the squat starts to compromise, you've lost the lift. You can save it, but only at the expense of basically doing a 'good morning'. I would always advise against this, and if your form compromises, just dump the weight. The point of high bar squatting is to dump the weight when even a hint of this starts to happen. You only accept a strength gain when it comes from genuinely making your quads stronger as the prime movers of the lift.
While switching to a low bar position makes your back a shorter lever, and therefore makes the weight feel lighter and easier to support, the moment arm between your hips and the bar has now been increased. This means you are asking your spinal erectors and lower back muscle groups to pick up the slack. Since most people have a lower back that is able to out-perform their quadriceps, this almost always leads to an immediate ability to squat more weight. But in the long run, it will not be worth it, especially if you're training for full power meets, meaning you're also deadlifting on a regular basis, at least once per week.
This is because the deadlift is of course a lower back dominant lift, and now you've switched to a squat form that is also lower back dominant meaning you are now doubly fatiguing your lower back.
The high bar squat is only fatiguing to your lower back if your form compromises and you try to save the lift by simply doing a good morning, as you've seen Pete Rubish do, as you pointed out. If you simply discipline yourself to get stronger in the quads, and to not accept a 'two-part' squat, i.e., a squat that looks more like a good morning, the high bar squat will always be a safer squat for your back.
If you insist on squatting low-bar, I would recommend switching to a sumo deadlift stance as it will help to take some of the strain off of your lower back.
Take it from someone who has ruptured his disc and can likely never lift heavy again. Or don't. Your choice.
@@bigfornoreason1The 2-3 inches for a low bar squat and a high bar squat is not making as dramatic of a difference on the demands of a squat or potential for injury as your are making it out to be.
Low bar squats might increase the demands of hip extension out of the hole due to a more forward torso, but it also takes nearly as much effort to maintain an upright torso during a squat. Simply put, most powerlifters tend to be good at deadlifts and will tend to see benefits for shifting to a low bar position with more forward lean versus a high bar, upright torso position. Some people might have stronger quads or get more out of slightly more stretch reflex from slightly more depth of high bar, but it really just comes down to preference.
Considering powerlifters also generally program a bunch of deadlifts and squat volume, they tend to have strong backs. Assuming you are programming your weight selections intelligently, I would suspect a more well developed posterior chain would actually decrease the likelihood of putting extraneous loads on your back/spine and not actually increase risk of injury due to slightly more low back demands within an exercise.
@@AlexDFury Just about every lifter I have seen sustain a disc injury from powerlifting has used a low bar squat position. Take that for what you will.
When you squat low bar, you're living right next to the danger zone. You're training yourself to grind through squats with your back muscles, and you're training yourself to accept more bowing of your lower back whether you know it or not. Once you start to accept those things - and if you talk to any olympic weightlifting coach, they would call those things 'form compromises' - you start setting yourself up for injury, imo.
Lowbar isn’t inherently risky. What you’re saying about the “discs” doesn’t reflect what we see in reality. Actually high bar can put more stress on the back because leverages are worse
How do you guys claim to weigh under 200 lbs. when you look like you are closer to 270 lbs ... what are you made from? I am 6:0 and weigh 265 lbs, and you have more muscles, obviously since you are Juiced Up & I am All Natural, nothing ever other than Creatine ...???? Could you Riddle me this???
I weigh 225. That meet was in 2015 bro lol. If you’re 6’0” and 265 you’re fat dawg. I’ve been open about my gear use and currently I’m only on TRT and staying that way indefinitely as far as I can see.
@BrendanTietz lol @ fat. But yea fat is fat.
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