Just a cue for you guys who find it it hard to squeeze glutes on the way down, which it definitely is.... I think about squeezing my hamstrings instead, don't even do it hard, just engage them and this really works. If you engage them and try purposely arching your lower back it's almost impossible :-) Great work Alexander Bromley!
Not sure how many subscribers you have. But for some of us you're making a big difference. After the last 15 years of following the arch type squat with heavy breathing into the belt - I have a slipped disk, serious knee problems and agonizing hip pain. I live my life in constant pain. I refuse to give up but you've already helped me so much to identify what's wrong. So this a very sincere thank you! Rooting for you to hopefully have a fantastic result in next year's official strongman games!
@@AlexanderBromley I would gladly pay you 50 bucks for a 5 to 10 minute phone call to tell me how in the hell to keep my glutes flexed even at the start of the descent. I came across this video a year ago, and couldn't do it. Now I'm dealing with some pretty bad lower back pain and have to take a month or two from doing squats :-(I feel like this is the missing piece for me.
@@unkindledtarnished2958weak core, add tempo each day to where it does stay flexed, run the atg program and add knee flexion and get strong with the atg split squat by adding difficulties as you get better or on your heels build a stronger back with goodmornings etc your deadlift will go up everything too
@@unkindledtarnished2958Unrack with your hips/ass + quads. You don't need full hip extension as it's low bar and you need a bit of hip break, but practice just unracks and then walkouts maintaining flexed glutes. Need to learn to use them, so rep out just standing up and walking out.
Wish I saw this video 10 years ago, before I destroyed by lower back..... went from a 455lbs squat to not being able to at all. It's been a long road back! Wize words my friend! Keep up the great videos!
@@vikingstrongman5903 I had a MRI done a few months ago the lower disks are putting pressure on my spinal cord causing pain on everything over 225. I have always had discomfort but in the spring it started to get bad. after 4 weeks of rehab (2 hrs a week in traction) I hit 245 with little to no pain the doc is still hopeful that I can get back to competing in highland games in the spring and be competitive
@@mattreling2650 Well that is good that it is healing. Be careful don't push it. Recently I have came across a lot of people that have similar problems. Seems like back problems are now an epidemic now. Make sure you decompress it every day if you can.
You are a super hero. I don’t feel my lower back anymore while doing squats and I have zero pain. Meanwhile squats are my favorite exercise. Thank you very much
This has literally helped so much for me, I had a suspicion I was doing this on my squat and then started engaging more glutes with a better spine position and my squats feel better than ever
Thank you. This is so true. In the 90’s our clubs squat cues were “Chest up, butt back, Drive through your heels!” It took me so long (over a decade) to work out that it wasn’t working for me. It is good to have this explanation/validation of moving away from this set-up.
I never trusted Dave Tate's advice for the simple fact that he is now a complete train wreck. He squats now on a box with very high partial reps. I know another guy who squats with the arch. He has a fantastic squat (lbs wise) but he is always talking about how beat up he is.
Always overxtended lumbar in my squats and put me out for a year after reaching 3 plates. Getting back to it is all about my abs and ass. Weak as fuk but is the greatest feeling to not have a thrashed lower back after lifting. Only recently not associating constant pain and difficulty walking with gym progression. sic channel.
This video clarified a lot of myths about back position when lifting. A lot of guys think about their back when squatting or deadlifting. But if we are honest, or tiny spine and the related muscles can only support a fraction of the weight in contrast to when our abdomen/core is supporting the spine like an airbag. When I focused on my back muscles by arching, I had a lot of trouble with my back…. When I started to focus on my abs when lifting (bracing) , I stopped feeling my spine but am able to lift trouble free. This is the reason why I never had problems lifting sandbags…an arched spine was not possible and I braced naturally. Never dared to apply the same to deadlifts because of the „you have to arch your back“ advice… Now when deadlifting with my altered form, my impression is that my spine is round, but in reality it is just flat…all the years of arching have misguided my senses…Now I have to relearn what a neutral spine is and that a neutral spine will feel somewhat rounded for me because of my arching history. I don’t concentrate anymore on my back position but more on a really hard braced core and that my abs never loose contact to my hips if that makes sense….stacked like you call it…. Thanks a lot for your advices…they are helping a lot of us guys trying to get stronger … I don’t get why guys like Matt Wenning are still preaching to arch the back……?
You're so right about recording yourself. By recording myself, I realized how bad my overall posture had gotten. Rounded shoulders, thoracic kyphosis, and anterior pelvic tilt. Basically, I'm fucked and have a lot of work to do LOL.
Joshua Michael what’re you’re plans to correct them imbalances? Dealing with similar should impingement, anterior pelvic tilt etc. thanks just wondering
@@kjoseph124 I've been doing tons of face pulls every day. Light weight. I'm sleeping in the floor with no pillow, just a towel rolled up and put behind my neck. Also thoracic mobility work on the foam Roller and major, major stretching of the front pectorals, lats, and delts. Basically stretching the front and strengthening the back.
@@joshuamichael4312 My pecs/shoulders have gotten horribly tight and it has contributed to other movement dysfunction. Some things that helped; dumbbell fly stretch (lay on a foam roller on a bench, hold a pair of 10s and let them hang to the floor), dead hangs, and the Thompsom Bowtie.
@@AlexanderBromley I've been doing those as well! I also just stumbled upon Elliot Hulses corrective deadlifts for posture. Look it up if you haven't seen it already. I tried them yesterday and I'm sore in places in my upper back I've been having trouble targeting.
@@AlexanderBromley I too have frozen shoulders. How do I perform the Dumbbell fly that you mention? Do I have to keep the Foam Roller on bench and then lie on it??
Good on you to fight misinformation like this. I've had to unfuck so many aspects of my lifting after being taught the wrong cues at the start of my lifting journey and it lost me years of progress. Keep it up man.
Your content is golden. Just golden. I went to your website and bought your spreadsheet just to support you with something right away. I wish I had this 15 years ago. What you describe is exact and precise - the crazy cues about a big arch etc... my goodness I am blessed that I never injured myself but my lifts also suffered. I feel so much stronger lifting with proper bracing. Big thanks.
Another great video for sure. I've been binging your content for the last week, and I can't believe that you don't have more subscribers. I really feel like I've found a hidden gem here. The one time the UA-cam algorithm actually suggested something good to me I think. Please keep up the good work!
This stuff is amazing I dont get why you dont have more viewers. You are the first UA-camr to give me this much free advice. Not only on this video but the whole squat series, DL series,… Thank you so much ! Greetings from Belgium
thank you so much saving me before I get injured haha i found the anterior pelvic tilt made my squat more stable because I didn’t know how to brace before doing it but I always felt my lower back fatigue
I don't remember the last time I read 50 pages of anything and I read your ebook in one setting. Great work, It really helps to put a plan in place to improve my braceing. I've actually realized this was the reason I had butt wink and started addressing it and it does work
Thank you .I’m new to squating and tweaked my back yesterday and I felt like it was from arching my back.I’ve been doing light weights trying to get my form right before I proceed.The camera idea is great .👍🏻
Great video! Gonna rewatch it multiple times for sure. Beginner-intermediate lifter here. I’m having to relearn bracing for squats/deadlifts and start all over again with lower weights because of overarching. If I’m squatting or deadlifting heavy regularly my lower back gets super tight and painful. Very frustrating!!! Thanks for taking the time to go over this! 👍🏻
Found this after giving myself what I thought was a hernia but turned out to be a soft tissue injury near my groin. I like many others was bracing improperly and arching my back and this feels SO much better. Changing old habits is difficult and it hurts the ego to have to use less weight but the improved technique and lower injury risk is worth it. Thank you for the explanation!!
Jesse Burdick recently mentioned that the "arch your back" is a really a really outdated cue that was used to tell stupid 350+ lbs men to keep their back straight. Not every cue helps everyone
When I started lifting in the early/mid 2000s, Westside principles were seen as the only way to lift, and my god everything you said here was everything that caused me problems. I had so many back issues that sidelined me for YEARS, and this is rebuilding me. The hard arching, big belly breathing, I got coached into doing all this shit even as a raw lifter.
Exactly the same experience as me. I read all westside articles and always squatted with arched back. My back was always achy and stiff. Angry to myself to that I did not read more opinions of how to squat. The ones that said "neutral spine" I thought were wrong because they were not hardcore powerlifters usually.
WOW your videos help me a lot. My Personal trainer kept on saying I have butt wink, weak core,... But just with your advice: squeeze glute through the entire range of motion, everything is fixed. Thank a lot!
Damn! That’s gold! Can’t wait to try it. I’m at the beginning of a 20 squat program. I was somewhat concerned with my form breaking down with heavier weight as I progressed. This tip will definitely help. This video came just in time. So thank you very much.
Thank You Sir. You e helped me identify my issues. Ive been dling bodyweight back Extensions and hydromassages at my gym for a week now trying to recover from improper squat technique and also was increasing weight to fast
I used to ascribe to Tate's methodology back when he was a regular contributor on T-Nation about 15 years ago. All the cues and positioning I gleaned from him and other similar strength coaches has led me into movement dysfunction that I'm paying for in all the ways you mention in this video. I'm revisiting my form and positioning now and it's making a huge difference, I just hope I haven't done irreparable damage. The butt arching is a difficult thing to retrain, especially when I've acquired APT over that many years, but I'm making progress and the movements feel much more comfortable than they used to. Thanks for the information!
Brian Alsruhe’s bracing video helped me tremendously with squats and your video definitely adds to it. I’ve noticed that squeezing my glutes helps with butt wink as you demonstrated here. Thanks for your video! Now I need to practice the 90/90 breathing techniques.
This series is amazing. Im in my offseason and starting to hit the 100+kg in my squat and almost deadlift and yet my glutes have been lagging. But these videos are great for me. thank you!!!
I remember watching this video from kabuki strength that says not to squeeze your glutes. But they do say to bring your ribcage down and level your hips and to brace your core. I'm not sure who to believe. ua-cam.com/video/E_G7tU2G6Ts/v-deo.htmlsi=cgT73Qkp2PoAjm3w
That’s awesome! I recovering from a sports hernia which i 100% believe came from having my belt to tight and the arch which over stretching the lower abdominal area in the deep squat position so i will work on that
Thank you this is so helpful. I've just plucked up the courage to go in the weight room and the bar has kind of been intimidating to me to set up and use so thanks!
Every Elite lifter once floundered with an empty bar. Dont be intimidated! Remember when you walk in that you aren't a guest in someone else's gym. You belong there.
My back naturally arches a lot, so I’m keen to try this and see if it helps. I tried it with no weight and seems as though it will work!! Thanks for the tip
Damn I was experimenting with positioning and discovered this form. I felt extremely strong. Like my upper torso was connected to my hips and it was one unit, like a log. Now I’m eating dinner and just discovered your video.
Also I’ve always did squats with an arch because that’s how I was taught but when I run, I was taught to have my hips neutral (no tilt) and glutes engaged. So I then decided to do the same with squat and that’s how I discovered your technique.
Great video, so clear and concise. I wish the ebook was still available but i can't seem to find it. I've love to read more as I'm also a yoga teacher and the focus on breath technique is a discipline both lifting and yoga have in common.
I figured this out about 8 years after i started squatting. A few years ago now I started having sciatic pain. It juat grew worse until I had constant pain. So I stopped squatting, deadlifting and arching anywhere really and Im now reasonably pain free (I can live with it at least. Minor flare ups a few months apart). I want to do a 20rep squat program to get some weight to my meagre frame. Have done 20rep squats before but with that horrendous arch. This time around I want to do it high bar, knees forward and my back as vertical as possible with my long legs and short torso... Anyway, just wanted to appreciate this video and hope that you catch new lifters with this before they do the same mistakes as a lot of us "older" guys (30+). Thanks
Just found your channel and glad I did. Such great information given in a practical way that allows a dumb dumb like me to incorporate it into my training. Thanks!
This is some good and solid info. I herniated my l4/l5 6 years ago and ever since my range of motion is shitty. I always have the butt wink in the squats and end up sore and hurting for over a week or two and that messes with training. Gonna try you method on the next session
Ya same Question. I am absolutely sure this guy is telling the right way though. It's tough to keep glutes tucked in when going down. They start to move back and create a overextension in lower back.
I wish more girls like me watched this video first! There’s a lot of fitness influencers ARCHING their backs while squatting. Lots of girls will be commenting their lower back hurts and the replies are flooded with “you just have a weak back” or “that’s normal”. So glad this video was recommended to me bc it makes sense now (and I’m saving my lower back early on)!
Great video. I had a lot of lower back issues after squatting and this explains it. I also have some degree of atp, which in hindsight makes sense. But it is really hard not arching while squatting. It's like trying to write with my left hand. Or trying not to close my eyes when I sneeze. I can engage my glutes in an upright position, but I'm not really sure how to maintain that squeeze while squatting down. And having to "push my hips back" or "sit into the squat" also physically contradicts the glute squeeze. Or so it feels.
Could you please do a vid on upper body bracing and lower body movers and how they function separately and work together as one in the deadlift? Thanks 😊💪
So good mate. I have problems with having disproportioned leg lengths which means i have to stand with one leg futher forward to feel even. Is that the way to go? Subscribed andbthis is some of the best content i've found, thanks!!
Dude this is me to a fucking T. Hyperextending the shit out of my back to keep it safe. My low back was fucking pumped out of its mind just getting the warmup sets done. Really appreciate this video man I thought I was just someone who would never be able to get over 200 lbs on my lifts because my low back just gets wrecked because of this exact phenomena every time. Thank you so much!
Hey, I have a question... I can tense my abs really hard when my body isn't under external load, but as soon as I'm holding a bar, I lose that proprioception. Do you have any tips for that?
What about sucking in a huge belly of air and then tensing your abs? That's what i've done for a long time. Is that a big no no? It just feels tighter (without a belt) than tensing without air and trying to breathe into it.
So keep the glutes flexed as hard as you can throughout the eccentric part of the lift? Are my glutes supposed to be doing the same thing right before a deadlift? Flexed as hard as possible before the actual lift?
If someone has a problem with that, then I would cue them into their chest/upper back. Many dont have that issue, especially if they progress at an appropriate pace. If your upper back stays in position with working weights, focus your efforts on your midsection.
Just a cue for you guys who find it it hard to squeeze glutes on the way down, which it definitely is.... I think about squeezing my hamstrings instead, don't even do it hard, just engage them and this really works. If you engage them and try purposely arching your lower back it's almost impossible :-) Great work Alexander Bromley!
YOURE THE FUCKING GOAT
Not sure how many subscribers you have. But for some of us you're making a big difference. After the last 15 years of following the arch type squat with heavy breathing into the belt - I have a slipped disk, serious knee problems and agonizing hip pain. I live my life in constant pain. I refuse to give up but you've already helped me so much to identify what's wrong. So this a very sincere thank you! Rooting for you to hopefully have a fantastic result in next year's official strongman games!
That means a ton to me. Keep chipping away; it get's better!
Did your back ever heal? I also hurt my back from squatting like this for 10 years. Trying to relearn it now
@@AlexanderBromley I would gladly pay you 50 bucks for a 5 to 10 minute phone call to tell me how in the hell to keep my glutes flexed even at the start of the descent. I came across this video a year ago, and couldn't do it. Now I'm dealing with some pretty bad lower back pain and have to take a month or two from doing squats :-(I feel like this is the missing piece for me.
@@unkindledtarnished2958weak core, add tempo each day to where it does stay flexed, run the atg program and add knee flexion and get strong with the atg split squat by adding difficulties as you get better or on your heels build a stronger back with goodmornings etc your deadlift will go up everything too
@@unkindledtarnished2958Unrack with your hips/ass + quads. You don't need full hip extension as it's low bar and you need a bit of hip break, but practice just unracks and then walkouts maintaining flexed glutes. Need to learn to use them, so rep out just standing up and walking out.
Wish I saw this video 10 years ago, before I destroyed by lower back..... went from a 455lbs squat to not being able to at all. It's been a long road back!
Wize words my friend! Keep up the great videos!
You have permanent damage??? How is your squat doing now???
@@vikingstrongman5903 I had a MRI done a few months ago the lower disks are putting pressure on my spinal cord causing pain on everything over 225. I have always had discomfort but in the spring it started to get bad.
after 4 weeks of rehab (2 hrs a week in traction) I hit 245 with little to no pain the doc is still hopeful that I can get back to competing in highland games in the spring and be competitive
@@mattreling2650 Well that is good that it is healing. Be careful don't push it. Recently I have came across a lot of people that have similar problems. Seems like back problems are now an epidemic now. Make sure you decompress it every day if you can.
@@mattreling2650 Did it end up healing fully?
@@mattreling2650Did you get it all back bro?
You are a super hero. I don’t feel my lower back anymore while doing squats and I have zero pain. Meanwhile squats are my favorite exercise. Thank you very much
THat advice will save tons of lower back injuries.... thanks a lot bro....
This has literally helped so much for me, I had a suspicion I was doing this on my squat and then started engaging more glutes with a better spine position and my squats feel better than ever
Man I wish I could get to that state I always feel like I'm arching too much and it seems impossible to fix it
@@britischenadligen3760 flex your abs hard... problem solved!
Thank you. This is so true. In the 90’s our clubs squat cues were “Chest up, butt back, Drive through your heels!” It took me so long (over a decade) to work out that it wasn’t working for me. It is good to have this explanation/validation of moving away from this set-up.
My man brought up everyone I’d use to argue against him good shit sir you may have saved me from an injury
I never trusted Dave Tate's advice for the simple fact that he is now a complete train wreck. He squats now on a box with very high partial reps. I know another guy who squats with the arch. He has a fantastic squat (lbs wise) but he is always talking about how beat up he is.
Viking Strongman also if you look at the kabuki people they always preach neutral/ stacked everything and Duffin can still out squat Dave
@@dannownz_424 Yes I remember that guy preaching about air and breath. He squats without an arch???
Viking Strongman yuuupppp
@@dannownz_424 Nice! Definite proof arching is wrong.
Always overxtended lumbar in my squats and put me out for a year after reaching 3 plates. Getting back to it is all about my abs and ass. Weak as fuk but is the greatest feeling to not have a thrashed lower back after lifting. Only recently not associating constant pain and difficulty walking with gym progression. sic channel.
This video clarified a lot of myths about back position when lifting.
A lot of guys think about their back when squatting or deadlifting. But if we are honest, or tiny spine and the related muscles can only support a fraction of the weight in contrast to when our abdomen/core is supporting the spine like an airbag.
When I focused on my back muscles by arching, I had a lot of trouble with my back….
When I started to focus on my abs when lifting (bracing) , I stopped feeling my spine but am able to lift trouble free.
This is the reason why I never had problems lifting sandbags…an arched spine was not possible and I braced naturally.
Never dared to apply the same to deadlifts because of the „you have to arch your back“ advice…
Now when deadlifting with my altered form, my impression is that my spine is round, but in reality it is just flat…all the years of arching have misguided my senses…Now I have to relearn what a neutral spine is and that a neutral spine will feel somewhat rounded for me because of my arching history.
I don’t concentrate anymore on my back position but more on a really hard braced core and that my abs never loose contact to my hips if that makes sense….stacked like you call it….
Thanks a lot for your advices…they are helping a lot of us guys trying to get stronger …
I don’t get why guys like Matt Wenning are still preaching to arch the back……?
You're so right about recording yourself. By recording myself, I realized how bad my overall posture had gotten. Rounded shoulders, thoracic kyphosis, and anterior pelvic tilt. Basically, I'm fucked and have a lot of work to do LOL.
Joshua Michael what’re you’re plans to correct them imbalances? Dealing with similar should impingement, anterior pelvic tilt etc. thanks just wondering
@@kjoseph124 I've been doing tons of face pulls every day. Light weight. I'm sleeping in the floor with no pillow, just a towel rolled up and put behind my neck. Also thoracic mobility work on the foam Roller and major, major stretching of the front pectorals, lats, and delts. Basically stretching the front and strengthening the back.
@@joshuamichael4312 My pecs/shoulders have gotten horribly tight and it has contributed to other movement dysfunction. Some things that helped; dumbbell fly stretch (lay on a foam roller on a bench, hold a pair of 10s and let them hang to the floor), dead hangs, and the Thompsom Bowtie.
@@AlexanderBromley I've been doing those as well! I also just stumbled upon Elliot Hulses corrective deadlifts for posture. Look it up if you haven't seen it already. I tried them yesterday and I'm sore in places in my upper back I've been having trouble targeting.
@@AlexanderBromley I too have frozen shoulders. How do I perform the Dumbbell fly that you mention? Do I have to keep the Foam Roller on bench and then lie on it??
Your videos are a game changer, this has completely eliminated any back pain I have while squatting. Thanks for putting this information out!!
Good on you to fight misinformation like this.
I've had to unfuck so many aspects of my lifting after being taught the wrong cues at the start of my lifting journey and it lost me years of progress.
Keep it up man.
Your content is golden. Just golden. I went to your website and bought your spreadsheet just to support you with something right away. I wish I had this 15 years ago. What you describe is exact and precise - the crazy cues about a big arch etc... my goodness I am blessed that I never injured myself but my lifts also suffered. I feel so much stronger lifting with proper bracing. Big thanks.
Another great video for sure. I've been binging your content for the last week, and I can't believe that you don't have more subscribers. I really feel like I've found a hidden gem here. The one time the UA-cam algorithm actually suggested something good to me I think.
Please keep up the good work!
I appreciate the support!
@@AlexanderBromley, my pleasure. You've definitely earned it.
This stuff is amazing
I dont get why you dont have more viewers.
You are the first UA-camr to give me this much free advice. Not only on this video but the whole squat series, DL series,…
Thank you so much !
Greetings from Belgium
Agree, some people said that they only maintain the natural arch of the spine but the cue can be misinterpreted (I did it and got back pain)
thank you so much saving me before I get injured haha i found the anterior pelvic tilt made my squat more stable because I didn’t know how to brace before doing it but I always felt my lower back fatigue
I don't remember the last time I read 50 pages of anything and I read your ebook in one setting. Great work, It really helps to put a plan in place to improve my braceing. I've actually realized this was the reason I had butt wink and started addressing it and it does work
Thank you .I’m new to squating and tweaked my back yesterday and I felt like it was from arching my back.I’ve been doing light weights trying to get my form right before I proceed.The camera idea is great .👍🏻
8:29 for the correct way. Takes much processing before going down the hole.
Great video! Gonna rewatch it multiple times for sure. Beginner-intermediate lifter here. I’m having to relearn bracing for squats/deadlifts and start all over again with lower weights because of overarching. If I’m squatting or deadlifting heavy regularly my lower back gets super tight and painful. Very frustrating!!!
Thanks for taking the time to go over this! 👍🏻
Found this after giving myself what I thought was a hernia but turned out to be a soft tissue injury near my groin. I like many others was bracing improperly and arching my back and this feels SO much better. Changing old habits is difficult and it hurts the ego to have to use less weight but the improved technique and lower injury risk is worth it. Thank you for the explanation!!
Jesse Burdick recently mentioned that the "arch your back" is a really a really outdated cue that was used to tell stupid 350+ lbs men to keep their back straight. Not every cue helps everyone
When I started lifting in the early/mid 2000s, Westside principles were seen as the only way to lift, and my god everything you said here was everything that caused me problems. I had so many back issues that sidelined me for YEARS, and this is rebuilding me. The hard arching, big belly breathing, I got coached into doing all this shit even as a raw lifter.
Exactly the same experience as me. I read all westside articles and always squatted with arched back. My back was always achy and stiff. Angry to myself to that I did not read more opinions of how to squat. The ones that said "neutral spine" I thought were wrong because they were not hardcore powerlifters usually.
WOW your videos help me a lot. My Personal trainer kept on saying I have butt wink, weak core,... But just with your advice: squeeze glute through the entire range of motion, everything is fixed. Thank a lot!
Damn! That’s gold!
Can’t wait to try it. I’m at the beginning of a 20 squat program. I was somewhat concerned with my form breaking down with heavier weight as I progressed. This tip will definitely help. This video came just in time. So thank you very much.
Thanks Alex this vid was a big help for me in my home gym!
This was explained in a way that I actually could understand and can’t wait to implement it next session
Thank You Sir. You e helped me identify my issues. Ive been dling bodyweight back Extensions and hydromassages at my gym for a week now trying to recover from improper squat technique and also was increasing weight to fast
I had to go ahead and suscribe. I really appreciate what you have been doing! Please keep it going sir!!
Very informative. I think this is the reason I have anterior pelvic tilt.
I used to ascribe to Tate's methodology back when he was a regular contributor on T-Nation about 15 years ago. All the cues and positioning I gleaned from him and other similar strength coaches has led me into movement dysfunction that I'm paying for in all the ways you mention in this video. I'm revisiting my form and positioning now and it's making a huge difference, I just hope I haven't done irreparable damage. The butt arching is a difficult thing to retrain, especially when I've acquired APT over that many years, but I'm making progress and the movements feel much more comfortable than they used to. Thanks for the information!
Brian Alsruhe’s bracing video helped me tremendously with squats and your video definitely adds to it. I’ve noticed that squeezing my glutes helps with butt wink as you demonstrated here.
Thanks for your video! Now I need to practice the 90/90 breathing techniques.
Clicked, got it. You just made my lifting life better.
This series is amazing. Im in my offseason and starting to hit the 100+kg in my squat and almost deadlift and yet my glutes have been lagging. But these videos are great for me. thank you!!!
I remember watching this video from kabuki strength that says not to squeeze your glutes. But they do say to bring your ribcage down and level your hips and to brace your core. I'm not sure who to believe.
ua-cam.com/video/E_G7tU2G6Ts/v-deo.htmlsi=cgT73Qkp2PoAjm3w
That’s awesome! I recovering from a sports hernia which i 100% believe came from having my belt to tight and the arch which over stretching the lower abdominal area in the deep squat position so i will work on that
Great tips ! Best channel on tube. Thanks !!
Thank you this is so helpful. I've just plucked up the courage to go in the weight room and the bar has kind of been intimidating to me to set up and use so thanks!
Every Elite lifter once floundered with an empty bar. Dont be intimidated! Remember when you walk in that you aren't a guest in someone else's gym. You belong there.
Thank you very much Alexander.
My back naturally arches a lot, so I’m keen to try this and see if it helps. I tried it with no weight and seems as though it will work!! Thanks for the tip
My lower back arches a lot as well. This is not easy to correct. Especially as the weight gets heavier. That's when old habits come creeping back!
Keeping my glutes tight is the hardest thing while descending. Same issue with deadlifts
Thanks man, I've been over arching.
Damn I was experimenting with positioning and discovered this form. I felt extremely strong. Like my upper torso was connected to my hips and it was one unit, like a log. Now I’m eating dinner and just discovered your video.
Also I’ve always did squats with an arch because that’s how I was taught but when I run, I was taught to have my hips neutral (no tilt) and glutes engaged. So I then decided to do the same with squat and that’s how I discovered your technique.
Thank you!!! I just came back from an injury for this exact reason..
Thanks so much for this Mr Bromley
Couldn't agree with you more absolutely brilliant video my man
Always bringing awesome content man
Great video, so clear and concise. I wish the ebook was still available but i can't seem to find it. I've love to read more as I'm also a yoga teacher and the focus on breath technique is a discipline both lifting and yoga have in common.
I figured this out about 8 years after i started squatting. A few years ago now I started having sciatic pain. It juat grew worse until I had constant pain. So I stopped squatting, deadlifting and arching anywhere really and Im now reasonably pain free (I can live with it at least. Minor flare ups a few months apart).
I want to do a 20rep squat program to get some weight to my meagre frame. Have done 20rep squats before but with that horrendous arch. This time around I want to do it high bar, knees forward and my back as vertical as possible with my long legs and short torso...
Anyway, just wanted to appreciate this video and hope that you catch new lifters with this before they do the same mistakes as a lot of us "older" guys (30+). Thanks
Are you better now?
This is a great video and great philosophy!
Brilliant very helpful video Thankyou, I needed this knowledge 15years ago tbh Iv had to learn all this trial and error
Just found your channel and glad I did. Such great information given in a practical way that allows a dumb dumb like me to incorporate it into my training. Thanks!
This is some good and solid info. I herniated my l4/l5 6 years ago and ever since my range of motion is shitty. I always have the butt wink in the squats and end up sore and hurting for over a week or two and that messes with training. Gonna try you method on the next session
This Is a very helpful and clear video. Thanks!
If you squeeze your glutes, wouldn’t it be impossible to flex the hips while the glutes are extending?
Ya same Question. I am absolutely sure this guy is telling the right way though. It's tough to keep glutes tucked in when going down. They start to move back and create a overextension in lower back.
I wish more girls like me watched this video first! There’s a lot of fitness influencers ARCHING their backs while squatting. Lots of girls will be commenting their lower back hurts and the replies are flooded with “you just have a weak back” or “that’s normal”. So glad this video was recommended to me bc it makes sense now (and I’m saving my lower back early on)!
omg, this a revelation.... Thank you i have alotta work to do 😅
Thank you for the help.
This is great info. Thank you so much!
Excellent video! Thank you.
I think you just saved me from years of pain
This is excellent coaching. I wish I had you as a coach about 20 years ago.
Great video. I had a lot of lower back issues after squatting and this explains it. I also have some degree of atp, which in hindsight makes sense. But it is really hard not arching while squatting. It's like trying to write with my left hand. Or trying not to close my eyes when I sneeze. I can engage my glutes in an upright position, but I'm not really sure how to maintain that squeeze while squatting down. And having to "push my hips back" or "sit into the squat" also physically contradicts the glute squeeze. Or so it feels.
This made sense SS needs to explain this better
Wow this is super helpful!
Great video
Could you please do a vid on upper body bracing and lower body movers and how they function separately and work together as one in the deadlift? Thanks 😊💪
Yep the arch caused me an injury need to lighten the weight and practice form
Is what is taught by the Starting Strength method appropriate? Regarding extension?
Great stuff man. Thank you
So good mate. I have problems with having disproportioned leg lengths which means i have to stand with one leg futher forward to feel even. Is that the way to go? Subscribed andbthis is some of the best content i've found, thanks!!
What does it mean if I cant hit depth without a lower back hyperextsion I get a good brace but I end up losing it to hit depth with hyper extention
You might want to look at your ankle and hip mobility. Maybe work on forcing your knees out on the descent.
Dude this is me to a fucking T. Hyperextending the shit out of my back to keep it safe. My low back was fucking pumped out of its mind just getting the warmup sets done. Really appreciate this video man I thought I was just someone who would never be able to get over 200 lbs on my lifts because my low back just gets wrecked because of this exact phenomena every time. Thank you so much!
My god this guy is the best
A tube of biscuits 😂 love it! This boy is hungry!
Big help man. I screwed up my back the other day because I was squatting with an arched back.
Great advice, thank you!
This is genius thank you really comprehensive explaination, I totally doing this wrong.....
Deadlift bracing please!
Great info
"Tuba Biscuits" is going to be #1 Squat cue from now on.
Great video!
for me squeezing glutes trough the entire movement feels almost impossible
Same, I tried it and if feels impossible
Try pushing the ground down and away with feet
@@ajpaulson8831 not helpful
You need to make sure your starting the movement with a hinge. If you just dump your self into hip flexion you’ll lose the tension every time.
@@Acarr224 but a hip hinge is hip flexion right?
Am i suppose to slightly lean forward during a squat??
I keep bending forward does this have anything to do with my height? I've heard taller people bend forward while squating
Nice tips!
For context, are you talking about strength or hypertrophy training?
Thanks!
The video is about squatting.
Thanks so much!
Dude thank you
I have anterior tilt as well and when I tighten the glutes and hammy it seems impossible to squat as it feels too stiff.
Should you not do the whole squeezing the glutes & cannon ball breathing right before you unrack the weight as well?
Great great video
recently tried squatting with a neutral spine and had serious back pain. then i realized all along that i squat with an arch and the pain went away
Hey, I have a question... I can tense my abs really hard when my body isn't under external load, but as soon as I'm holding a bar, I lose that proprioception.
Do you have any tips for that?
What about sucking in a huge belly of air and then tensing your abs? That's what i've done for a long time. Is that a big no no? It just feels tighter (without a belt) than tensing without air and trying to breathe into it.
do you have training programs?
id love to invest in a few..
just kidding i found em :D
So keep the glutes flexed as hard as you can throughout the eccentric part of the lift?
Are my glutes supposed to be doing the same thing right before a deadlift? Flexed as hard as possible before the actual lift?
Yes, glutes contracted with a neutral hip/spine. This is absolutely recommended for deads. When you do it right, starting strength is way better
@@AlexanderBromley Thank you very much.
So if im doing 15 reps of squats i got to stop at the top everytime to breath??
But you still drive your chest up to avoid rounding the thoracic spine?
If someone has a problem with that, then I would cue them into their chest/upper back. Many dont have that issue, especially if they progress at an appropriate pace. If your upper back stays in position with working weights, focus your efforts on your midsection.
Do you hold your breath when you’re going back up (during actual workout with more weights) or do you breath out?