The Squat - Bar Position with Mark Rippetoe
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- Опубліковано 28 вер 2024
- Proper bar position in the low-bar back squat results in a favorable back angle that facilitates hip drive.
Mark Rippetoe gives an explanation of the grip and bar position in The Squat as detailed in Starting Strength: Basic Barbell Training.
More information available at www.StartingStrength.com
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Mark Rippletoe is the guy who carries a replica of the scapula in his pocket all the time just in case.
What makes you think it's a replica? Probably from some crossfitter that tried to argue with him.
Cranki best comment I’ve read (applause)
Lol is he Predator or .... Sth
*Rippletoe*
lmao
He said "it's not the most exciting thing to talk about" but it's literaly the best video I saw about the squat. I've Always had pain in my wrists and elbows during low bar squat. Thank you
I've been doing it all wrong! Too wide, too low, thumb grip, wrists bent. Glad I saw this.
One of the most helpful squat videos ive seen
A true master of his craft. What a privilege it must be to have him as a coach.
I've tried to master the low bar bar squat but my wrists always hurt, that tip to use a thumbless grip has helped me a lot
Yeah I had wrist pain this morning so gonna do that
After 15 years of heavy squatting with a straight barbell, I developed “golfer’s elbow” (medial epicondylitis) from holding the bar over long 20-rep squat sets. Eventually I needed elbow surgery to correct all the scar tissue that had accumulated. I show people the scar on my elbow and tell them I got that injury from barbell squatting, and no one can understand how it happened until I explain. It took another 2 years for my elbow to fully recover after the surgery. So basically if you have a genetically robust forearm then yes, hold the bar nice and low. If you were not blessed with such constitution, then my advice is to get a yoke bar for heavy squatting. Same exercise, but much less stress on the forearms and interior elbow.
@@mensaswede4028 Thank you for the detailed advice man.
This guy is in a league of his own. No one else I’ve seen presents such a clear and comprehensive understanding of the anatomy and the correct way to use it to lift weight. I’ve got his book on order, and don’t see the point in listening to anyone else on lifting.
he teaches people to not put their elbows up in another video.. gives conflicting information
Some of the best advice on proper grip I have found, a lot of folk focus on bar position but don't always talk about the correct grip so as not to put pressure on the wrist. Excellent, thanks Rip.
My trainer, who has 25 years experience as a competitive power lifter did not notice me doing all of the things wrong: too wide a grip, elbows down, bar told low and sliding rep by rep, thumb grip....all of these things. But he did tell me that I was coming out of form and stopping me once we had done a considerable amount of volume in the rack.
My squat has gone from 185 to 405 in about 6 weeks. He has taught me to tap into my muscles quite a bit. But he did not anywhere near tell me what Ripp has just told me about WHY my squat was bad and HOW to correct it. After watching this video, I am going into my squat day--tomorrow--armed
Armed with a GREATER UNDERSTANDING, ready to apply these corrections so I can possibly hot a new PR. But more importantly, I am keyed up to not have wrists that feel like they are about to fuckin explode and a heavy bar full of iron menacingly sliding down down my back
Lawrence Malcheff my squat is pretty weak any workouts , traning advice ur trainer taught u to increase ur squat to 405 in 6 weeks
Elbow under the bar cue is given by so many powerlifters. That's the reason we need to be a bit skeptical about everything before trying it ourselves.
185 to 405 in six weeks? How much trenbolone are you cycling???
@@imcoleyourenot8391 Trolls are so bad nowadays.
Jfc, 10 year old video, which I have seen multiple times throughout the years, always gives me the answer I'm looking for. Last year or so of squatting periodically halted with golfer's elbow, which I knew was from squatting. Out of sudden I revisit this piece of gold and find my answer... Removed the thumb and raised the position by aprox. half inch and boom...
Many thanks!
Spoken like a true leader and coach, hope to be like you some day
Great video man. Not only is this helpful but it's also very interesting. Thanks for sharing!
This is very helpful, so few gyms coach barbell work properly and I this helped diagnose my squat problem and now I know how to fix it. Thank you.
As I've ramped up the weight on my squat from 90 kg a month ago, to 140 kg last session, I've found a seriously debilitating pain in my upper forearm. So much so, that I had to give up on the press last time, because the pain was too distracting. I collected myself, and still managed the 160 kg deadlift, so I at least saved myself some shame.
This video has pretty much encapsulated what i've been doing wrong. My wrist were too far under the bar, and my elbows weren't up enough. Tight shoulders lead to this, so I need to work on flexibility, but watching this ensures I will minimise problems in future!
Cheers Mark!
Extra points for using kgs
ALWAYS bringing the good content! Thanks Rip. You’ve taught me so much about proper lifting. I appreciate it.
This is really excellent. Great info!
i've rewatched and rewatched and rewatched this. awesome vid.
Amazing video. I've had weird pain between my bicep and shoulder after wrapping my thumbs around the bar. Hopefully I fix it now will check it in few days. Big thank you for this informational video.
I get the exact same thing.
Really useful. My wrists were hurting really bad during squats today, I'll try this next time!
Ok I was loading the elbow because the rack height was shoulder vs bicep. Having the bar lower stopped me from rolling my wrist under the bar causing the elbow loading which aggravated the elbow. A more natural less stressful position to receive the bar from, it makes it possible.
Thank you! :)
13:19 is what I’ve been doing and the resulting issues are precisely what Rip described: enflamed soft tissue and tendonitis.
I’ve been cranking the elbows down, and trying to narrow my grip but all this is doing is placing more of the weight onto my arms instead of on my back.
Thanks Mark. I don’t have access to coaches in my country of Escocia 🏴 so these videos are a godsend
Fantastic video.
This is the very, very best advice ever.😊😊😊👍👍👍💪💪💪
I took strength training courses for a couple of years in high school and for a semester in college. I never received instruction like this. I wish I had discovered Starting Strength 20 + years ago. I've always squatted with a pad because the bar was up higher. We had pads provide for us in the classes.
Bought your book yesterday - love it - thanks!
Very helpful, no nonsense. Thanks for creating this! This helps me out a lot.
insanely helpful
Great video thank you Mr. Rippetoe
amazing demonstration
I had a breakthrough in regards to my placement because of this video. I just knew what I was doing had to be off. Thanks!
Train with him Must be „fun“,no smile,no Decent Try it like this…just starring at you like a Bull and comment failures with „NOOO,like this.i Said the scapula is HERE you fck son of a b…“Thats What i hear between every second line.
Even His Information and Expertise is so good.
I learned to Squat correctly From His Videos.
Years i used only squat and leg presses because i thought my Hips are Not flexible and my balance is Weak.
So i‘m Not flexible but the correct squat helps me get the flexibility.
This helps me hopefully with another issue.
Pressure pain at the lower neck because the bar was Placed to high and my hands stabilyze the bar with my grip.
I dont put it lower because i thought i cant hold the bar with Hands.
Now i know my hands Must be placed different and the bar Must be placed in the right Place.
Thanks Mark for another great Video.
(I‘m From germany.i Hope i used the right words)
I actually figured this out! You need to be REALLY flexible. I did shoulder dislocation stretches, I did like 200 reps a day for a week and i got flexible very quickly. At first I was unable to do ONE rep, I could only go up halfway, but now I can do many with my grip much more narrow than at first. Once you think you are flexible enough, you then have to put your hands in position and kind of move your elbows and hands around until your hands are parallel. It hurts at first, but you stretch out
this video helps me A LOT!
...where has this man been my whole life
That´s what I needed to correct my squat! Thank you for posting it!
most useful vid out there for sorting your bar plaement
Thanks Mark.
excellent video!
Thanks for posting this.
So helpful. Thank you.
This video broke the code for me. I hope you can add it to the DVD some day. The book has a drawing but it does not correctly represent the position of the scapula when the bar is gripped in my opinion. Thanks!
very quality info, thanks a lot
Very instructive!
thanks Rip, you're the man!
extremely helpful thankyou
Thank You!
8:05 This is where I've been going wrong! No wonder I've been getting terrible elbow pain after squatting..
Wow, this is so helpful
im about to follow this advice
great vid!
❤ starting strength
Thanks this helprd alot
Probably just me, but I wear weightlifting shoes to powerlift and when I try keeping my elbows high and wide I have such a tendency to let my chest dip and my weight shifts forward. When I'm close grip and elbows down I can keep a good back angle, low bar, and don't have the problem. Might just be a personal thing, but I've no doubt I'm doing something wrong.
When I place the bar inferior to the spine of the scapula, the bar too easily travels down my back.
Well,you doesnt have to be confused-his technique is kind of unortodox for powerlifters themselves,at the first place..:) But in general,his squat technique is more in powerlifting style,thats why he advocates low-bar position,which will activate back much more. Not my favorite,I am more for the olympic style squat.
So that's why my wrists hurt when I go heavy. Thanks a lot
When I squat "rippetoe" style, I tend to cant forward when coming out of the hole. This then limits the amount of weight I can squat due to lower back pain. Yet when I squat with my hands wrapped around the bar and elbows under like my Power Lifting trainer suggests. My elbows and forearm tendons are aching in pain for days.
sounds like your hammies are a bit weak
Just perfect !
I want to go to Marks gym and highbarsquat to piss him off
One Does Not Simply Walk into Mark's Gym & High Bar Squat
Can I put the bar directly on top of the traps?
Wrist feels a little sore and tight. How to fix that?
This guy rules
I was waiting for the poor demonstrating guy to flip out and say
" fuck this shit I'm out"
Left elbow pain with Low bar squats for me common problem
I’ve come to the conclusion it is physically impossible for me to do squats
I just worked my way up slowly keeping the correct bar path and got to 150 pounds but it felt weird so I looked up my form. Here’s what I found
My quads are over developed, so I it leans me too far forward.
My hips are too tight
My ankles are too tight
My knees are too far forward
My feet are in the wrong position
My lower back dips at the bottom
My elbows and wrists are in the wrong position
My shoulders don’t have the mobility to get them in the right position
My head isn’t far up enough
My chest is too far forward
My shoulders aren’t squeezed resulting in the bar being in the wrong position
My fucking feet point too far out
It’s painful as fuck to put the bar on my shoulders in the right position
My knees also point too far out
My hips are also weak
My hamstrings are too tight
I’m simultaneously doing a weight too high and too low
My back is too weak to maintain a completely straight back for my squats
My diagnosis from all this is, creaky knees, not trying hard enough to trying to sort my form out, training too hard for leading to bad form, the soft tissue in my elbow and wrists are gone, my shoulders are in pain, my brace isn’t good enough, my abs are weak, my back is weak, my shoulders are weak, my hips are weak, my hams are weak. I’m 19 years old and considered in shape
This elbow position is the opposite of what every other video I've seen says to do.
Ive tried squatting like this and it gave me squatters shoulder, I cant seem to get my wrists straight and believe that maybe I have poor shoulder mobility? I tried widening my grip and also use a thumbless grip but all to no avail, does anyone have any recommendations as to what I could do or have any suggestion as to what to watch to fix this? I really like the way the rippetoe squat feels on my back and feel stronger on it except my left shoulder isnt playing along.
Having a problem getting a closer grip any suggestions?
Train your shoulder flexibility
just saw another video with you talking about why weightlifters would use high bar. High bar is LESS stress on the back OBVIOUSLY, but you seem to think its more stress with high bar?
Elbows up? Elbows down: startingstrength.com/training/preventing-elbow-pain-in-the-squat
It's easy to take the elbow cue too far if you're new to lifting.
Now I know how John Madden felt when he listened to Coach Lombardi talk about Green Bay's Sweep play for 8-hours. I know nuthin'.
@7:08 does he mean if the bar is too low it tends to ride up?
No he means if the bar is to high the bar will right up to the higher bar postion in the upper traps and the bar will drop lower if the bar is too far below the later portion of the pine of the scapula
After squatting incorrectly for decades I came to loathe leg day. After following this channel I actually look forward to each squat like it's a first date! Every rep is a learning experience. 👍
Mark Rippetoe: The Strongest Nerd Ever.
10 years old video and still going strong. Amazing content. It cannot be done better. Thank you for making the world a little better Mr. Rippetoe
Thank you.Alan Thrall's and your chanells are my favorites.İ watch them from Azerbaijan
its hard to differentiate where rip ends and the barbell starts
My in u I uku it olo looking hi i might or tomorrowouu I'llo I'll oo for ooh I onputi on air o ok
@@jeffeaby5093 thanks bro, helped me a ton
There are so many videos out there about the low-bar squat, but this is the first and only time I've seen one that covers such important things as gripping the bar correctly, where to place it, and the grip width. This is one the most instructional videos I've seen with regards to squatting properly. The elbow tendonitis is an issue I have, and I think you have solved a problem that was actually worrying me. Thank you Mark!
A lot of guys talk crap about Rip, but this bar set up instruction is the best I've seen. My wrists are thanking you Rip!
Don't you just love how comprehensive and thorough Rippetoe is ...?!
Such information. Thank you. I just switched to trying low bar today. I added 30lbs to my pr.
This video is absolutely the very best demonstration of bar, hands, and elbow placement in the low-bar squat that I have ever seen.
HIP DRAHVE
AWESOME!!!!! After 30 years my squat grip and bar placement is now fixed!!!! THANKS A MILLION!
I find all of Mark Rippetoes videos extremely practical and helpful, especially if you are new to weight lifting.
Thank you very much for all your efforts, there is a huge volume of people out here who truly appreciate you sharing your expert advice.
Thank you.
hes no bullshit
simple and understandable, 10/10
This 18 minute video wasn’t very clear with its information and now I have a barbell stuck up my anus. Please send help
Wow no wonder my wrists fucking kill me after squatting i been doing it wrong fuck, my personal trainer didnt even know this loll fml
Cheers for saving my wrists.
Out of all videos this helped the most especially the thing with the hands and wrist. Made a huge difference and 185 5x5 was really easy today. Feel really confident hittin 225 5x5 soon to come.
7:13 Low Bar, 7:25 High Bar position,
At 275 I began to get elbow and shoulder pain on my left. This video has shown me that my bar placement was TOO low. Great video!
17:30 - ahhh finally I get it, arch lower back didn't help, but this!
He said elbows up in this video but in another he said down
This was a really good explanation of squat grip, which greatly helped me to spot issues in my own squat. Thank you so much for the help!
Cannot express how grateful I am for this video. I was demolished by the pain that inflicted my wrists and shoulders but most importantly my back. I think I was putting the bar way too low, thank you for this video Mark! Liked it!
This a great video. One thing it left out was people that are coming into this from having put in years at a desk job. Thus they\we have nonexistent shoulder extension. And, though there is another SS video showing a stretch for it. It didn't work for me. This is the process I went through, and yes there was some discomfort involved. First, for a couple weeks I had to squat with a lot of wrist extension and a wide grip. For another couple weeks I worked my grip higher up the bar while keep a wide grip. And lastly, after working to achieve a neutral wrist I've now brought my grip in with thumbs being just outside the 32in rings with the elbows nice and high. I'm still working each session to bring the grip in bit by bit, but so should everyone. So, after about 6 weeks I was able to un-fuck my shoulder enough to low bar squat.Don't high bar squat folks. A shitty low bar squat is still a better movement than a good high bar squat. It's better to start doing them while being a fresh novice especially if you have tight shoulders because it's less likely that you'll have elbow or wrist tinnitus with the lower weight.
Thanks for all this actual usable information. I'll definitely be buying your SS book.
This guy is a legend.
awesome vid, now I just need better shoulder mobility.
Did you guys find a solution? I have the same problem.. :(
You may need to swallow your ego and start with the bar and work your way up with the correct position....your body will adapt and you will develop the necessary flexibility...
(Barring any injury that prevents you from squatting)
Get some myofascial release done, could help
@@dragonchr15 That is wrong on so many levels. The weight doesn't affect shoulder flexibility assuming you put the bar in the correct position on your back. Your advice won't fix any of OPs mobility issues and will only hold him back on his lifts.
Start with the bar?? What if OP squats 300? Swallow YOUR ego and acknowledge that you are far too inexperienced to offer advice on any level.
@@theoth.1704 well said professor....he should instead do some energy-wasting "shoulder mobility routine" with a pole 40 minutes and then load up 450 on the bar and go to town cause only pussies start with lighter weight to warm up!
Thank you for your insight.