3 Common Squat Errors feat. Austin Baraki

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In this video, Austin Baraki, MD, SSC, identifies 3 common squat errors during the set-up, descent, and ascent.
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[@TheHaiku2]

I"d say the most common squat error at least at my gym is... not squatting.

[@Achilles0006]

followed closely by "half-reppin'"...or worse..."quarter-reppin'".

[@bmstylee]

TheHaiku2 where I go people think the squat rack is for doing really shitty deadlifts. I can't even call them rack pulls.

[@XaloCtrlAltSpr]

at my gym theres a LOT of people that i never, ever see training legs, its actually quite impressive hahaha

[@2Tall_Powerlifting]

That's a pandemic. People juice instead of training legs.

[@keyurpatel8595]

Wild Bill same thing at my gym...

[@perturbo]

Austin's RPE 10 Face is scary af

[@NastyCupid]

Indeed, I was sitting here the whole video with my baseball glove in case of his eyes popping out.

[@giovalleyk]

That guy nose a lot.

[@stopthrm]

oni?

[@TH-bd6oi]

Seriously. I want him to squat with a blood pressure cuff. Looks like his neck veins want to blow up.

[@darrenespinosa9861]

That's not RPE 10. That's probably just his 8 lol

[@keyurpatel8595]

Best advice that cleaned up my squat, "glue your feet to the floor and balance over mid foot," not sure why because it seems kind of obvious, but a conscious effort to "plant" my feet prior to descent made the whole movement easier.

[@TheLouisianan]

This is called "The Master Cue" in Starting Strength. It's an interesting way the brain works. Just like imagining a weight going up before you even lift makes you stronger.

[@tpespos]

Instructions not clear, how did you remove the glue?

[@willemdafoe9811]

Spreading the earth apart with my legs is the only way for me to engage my glutes and not just quads.

[@Bthast62]

Yeah that's why I carry a bottle of gorilla glue in the ol gym bag 😜

[@karlsolano59]

Alan, you didn't say whether we should train untamed or not. Now I don't know what to do with my life 😭

[@bebop504]

TRAIN UN-TAMMMUUUHHH

[@bebop504]

@michael degroot Naaa

[@abdicolestudios8899]

You should train tamed

[@mustang8206]

@@makstod6903 He didn't tell me my train was coming on time

[@BlakeBernsteinFit]

Never a bad video if they have Austin or Jordan giving advice. People should feel grateful that they are receiving these tips for free

[@MrJordanConnolly]

Blake BernsteinFit IG live squad!

[@jordanbomb32]

Blake BernsteinFit I love these guys. A gift from the lord himself!

[@iamazehoes]

Trueee #IGSquad

[@NuclearCarnivore]

Jordan Connolly yes this is explained very well.

[@superpudd1]

Psh, I don’t run ad block ain’t shit free about me having to watch that 8 second ad lol

[@dsjoakim35]

Eye popping insights. Thank you sir.

[@stinky635]

old but gold

[@johnnytightlips991]

The ol’ Baraki stare

[@phijk66461]

I was once one of those guys doing the straight shins in a squat. Moving my knees forward of my toes made all the difference in the world!

[@paulharland2238]

These video from Alan and BBM are just brilliant, I've returned to the barbell after a number of years off, long term ankle injury leading to hip issues. Had operation to ankle with good results. Now close to 50 years young and following the sound advise on here my strength and flexibility has never been better... 👍

[@TheDave000]

3x bodyweight squat at the end. That's some serious strength! Im working my way up to 2x body weight!!

[@thohangst]

I'm working my way to 1x. Because I'm weak. Weird thing is, I can bench as much as I can squat. Something's wrong.

[@Kangur08]

Had the same issue, but thanks to this and Allan's video finally my squat took over the bench :-P

[@2Tall_Powerlifting]

5:46 I lost my lunch laughing

[@TCt83067695]

@Romeo M I bet he's still searching. Alan needs to have a long think about what he's done here.

[@jeegupopli1871]

Ok boomer

[@Am_Brew]

3x body weight squat, that dudes a fkn beast

[@Jason-wc3fh]

That's nothing. Stefi Cohen (a girl) just did a squat slightly over 4x bodyweight. Not quite to the nice depth of this guy, but that's still a hell of a lot more impressive.

[@EmoPeter2000]

@@Jason-wc3fh That's very impressive too, but this guy's a lot heavier.

[@JaneThompson356]

@@Jason-wc3fh equipped and not natty + pissing all over the floor

[@David-xg5uu]

@@EmoPeter2000 What difference does a lifters weight make? I mean, isn't every healthy person equally able to lift 4x body weight regardless of what that weight it? Anatomy doesn't vary on the basis of how big you are, does it?

[@EmoPeter2000]

@@David-xg5uu It isn't such a neat linear relationship. Eddie Hall's 500kg deadlift was under 3* bodyweight, but that is still gonna be significantly harder than any 3* bodyweight deadlift at the lower weight classes.

[@LOOTS243]

600 LBS at 199 LBS is awesome!

[@Jason-wc3fh]

Not as impressive as 495 lbs by a girl weighing 123 lbs.

[@imcoleyourenot8391]

@Jason... just FYI Stefanie Cohen is heavy into juice, and her squat didn’t even break hip crease.

[@Vodka970]

Cole Tipton and she was relying on wraps

[@NeuronActivation]

@@Jason-wc3fh Theres always that one guy.

[@thohangst]

You have to squat your own weight in this process, so it's really an 800 lb squat. Right? Probably not quite that simple.

[@johnpowell512]

I am a new personal trainer and do HOURS of research when I am building a program for a new client (new trainer struggle bus). Just wanted to say I really appreciate education I get watching your videos. It helps takes the written word and make it make sense. Just too good.

[@TheJaronH]

I LOVE the content you, Austin&Jordan bring us. Simple, straight to the point and informative. It all makes sense that way, thank you!

[@Liberum69]

After fucking around with so many different cues, the only thing that ended up working for me was "Feel strong and stable." Having that on my mind pretty much fixed everything. Balance shifting and/or knees coming in doesn't feel stable, and a back angle that feels too vertical/horizontal or is shifting around at the bottom doesn't feel strong. It's not just "move the weight". It's "move the weight with strength and stability". If you're like me, then your body will know what to do.

[@zorkan111]

1:49 Damn man, I need that picture as a poster on my wall.

[@kazinayeer]

his eyes looked like they were going to pop out. my goodness! the strength you guys have! love these videos!

[@divyansh6574]

Watching Austin's squat gives me instant power to re-rack all the weights scattered by people in gym. Thanks senpai🙏🏻💪🏻🔥

[@SilentMike]

Does low bar help build pecs & my chest split?

[@randygentry1207]

Yep getting stronger overall will produce more hormones ....which makes everything grow but you know that

[@craigairey5696]

Silent Mike bigger squat = bigger deadlift. Bigger deadlift = bigger back. Bigger back = bigger bench. Bigger bench = bigger chest

[@aquepaique]

craig airey lol thats true

[@badasz09]

Common misconception, squatting does not help build your ass-chest

[@firstname565]

Yeah, the elbow tendinitis will take your bench to levels unknown prior.

[@0ThrowawayAccount0]

Thank you for taking the time to post this video. I appreciate it. I look forward to using it on my next workout session. Cheers!

[@jtimmer1969]

Such good clear coaching. Loved the point about how fixing balance over the foot fixes lots of upstream issues.

[@MACaBELLiSUS]

Back in February I hurt my back from squatting N haven't squatted since then. Recently I found out Alan's channel watched his squatting videos been squatting just with body weight with similar body mechanics N Today I low bar squatted 115lbs N it felt good squatting With perfect form but it aggravated my low back....... If only I found your channel sooner Alan Thrall , now life will never be the same.

[@sumsar01]

If it's a muscle tear try the star method or try to start lighter there is probably a weight where you can squat pain free and then work it up. In the long run that will most likely be better for your back.

[@GeneralSouL99]

injuries will heal usually even if it takes time dont worry (although i write that comment pretty late)

[@HoobleyWoobley]

Hey dude I know I'm really late but I am going through the same thing as you. I never suddenly hurt my lower back but instead I gradually beat up on one side squatting that anytime I squatted it aggravated my right side to extreme pain. I went 6 months no squatting until I found the strong lifts 5x5 squat stretches video. Every stretch I did never seemed to hit the spot I injured until I did the twisting to the sky one. I can now squat mostly pain free and am slowly stacking up to where I was. Hope this was helpful, if u cant find the vid through the website then I can link it for you.

[@legatron23]

Austin Baraki is the man! Thanks for these tips!! Really helped me big time.

[@mehmetanlhasdemir5988]

i think pointing out the chest to the where to look at on the floor will fix my problem in the next session thank you so much

[@bikerboy3k]

i like how he talks about the importance of keeping a more horizontal back angle while rising and he goes vertical at the end of the video.

[@rg3412]

Very helpful pointers here, thanks Austin!

[@lh1690]

Non-specific corrective exercises at 5:46.😂😂

[@LetsPlaywithDDae]

The chest pointing at same place queue is really good advice thank you

[@valeriacordero8126]

This series are pure gold!!!

[@pggbtwo8455]

Love Austin Baraki vids - they clarify so much misinfo I've "learned" from bro science over the years.

[@69ferguson]

Screw that, I'm going with your non specific corrective exercises 😂😂😂

[@rpcheesman]

Those corrective exercises looked hella fun.

[@trentyandle4645]

Watching these videos lets me know that I need a coach

[@mobius-1503]

These pointers helped alot. Especially the balance on the heel. Im one of those. Thanks for calling out on putting balance on front and back to get the idea where to be. Always Low bar ftw 🙌. Way more comfortable while doing them. I used to hate squatting. Would stand bar wants to roll. Lower neck would hurt. Ive went up in weight comfortably with the set up. Thanks

[@michanota4230]

most perfect explanation/demonstration of low bar squat!

[@Raoena]

4:55 Exercise for finding and staying over the mid-foot in squatting.

[@george7404]

That squat at the end was beastly!

[@nahfamalam3]

Amazing video, helped me with some of my mistakes, especially doing low bar with high bar technique and not using hip drive

[@joseromero3006]

Best tutorial yet on low bar. Great job guys.

[@MrStahlberg]

Making the tubes just a little bit better one video at a time! Great content, Alan!

[@TheRavenMaiden]

Super informative! Please do more of these with Dr. Baraki for the other main lifts. Thanks!

[@ebeauwilkerson]

Thank you for all the videos you post about low bar squatting they have been super helpful to someone who is unfamiliar with this style of squatting.

[@vishnumenon52]

Changed my form after watching the video. Does squatting this way use your lower back muscles as well? Felt some tightness in my lower back after the workout.

[@pjpozoster]

Great info guys ! Thank you

[@U2UBINGAGAIN]

Excellent tuition based on sound basic body mechanics. Worth a watch if you like squatting

[@naplessteve9445]

Wonderful review of focusing into common errors. Me? Guilty of using too much back coming out of the hole. Gonna try to keep me eyes, head and chest focused as my cue.

[@mikesoto5383]

Come on AZB!!! I thought you were going to say it!!! I watched the whole dang video while anticipating those 2 magic words at the end!!!

[@Anonymous-ld7je]

Mike Soto HYEEP DRAHVE

[@Dashielle0921]

HYYEEEEEEEAAAAAAAAPPPPP DRAHHHHHVVVVVVVE

[@jpmorgain912]

Didn't discuss breathing but I can see it - You ROCK Allan

[@joemiller843]

One of the best squatting videos I've ever seen.

[@samquinn5409]

Very helpful about holding that back angle before straightening out at the top.

[@bwoodbball42]

Very helpful thanks guys

[@dbaker3188]

More videos like this please. Very informative! Thank you.

[@billclymer5248]

Austin did this drill with me personally and it helped my squat out big time, great guy...

[@MrDanielsan78]

Thanks for putting these videos out here! It helps!

[@gabrielmatesanz3866]

I saw that I needed to keep my shoulders tight so I had my elbows up way too high, with the wrist flexion and everything. Starting feeling low-back pain this week, and I've always struggled with keep my weight from shifting forwards, I think this is it- I'm accidentally shifting the weight forward, causing more pressure on the spine to keep me upright. Thanks so much for the tips!

[@Auxified]

Did this fix your issue? I came here because I have low-back discomfort (not exactly pain, but the sensation of overstretching something I guess). I took video of my squat and the only thing I found is my elbows are maybe flared high.

[@aftermath__7060]

End up doing a good morning 😂😂😂😂

[@AOMartialArts]

Spotter at 2:16... "You got this bro. If you need me I'll be checking my insta." haha.

[@antonystephen143]

This video is a blessing mhen, u have my gratitude 💯

[@ceez3841]

I Fucking love your videos man. I watch them before I hit the rack. Thanks for providing such great resources

[@CALISUPERSPORT]

That last tip was golden for me. Thanks so much.

[@Thefunkeemonkee]

Best video of how to low bar.

[@howardlam6181]

I recently tried shifting the balance towards my heel to see if that helps with my tendon inflammation. No, nothing to do with that. It's entirely just overuse from increasing weight too quickly and muscle outgrowing the tendon.

[@OldSchoolPowerlifting]

Love the simplicity!!! Thank you

[@ezc1111]

Great video and information, always a great refresher to watch but the last tip was something Ive struggled with so Im going to give that a go next time. Thanks!

[@garysellars8914]

Very cool. Learnt a lot just through this one video.

[@pijungtu2317]

That’s why I feel my lower hip sometimes... because I keep my shin straight and not passing my toes when going down... great advice

[@vaikarthanavasu5013]

this is the best squat tutorial in the whole universe...helped me a lot..i could add 15 kg more to my max squat just by following the cues mentioned here...

[@beatmathis5111]

Great explanation Alan, thumbs up

[@CG-rz2tl]

had to go back and watch the "non specific corrective exercises' illustration about 4 times LOL! Golden!

[@MrVigilanti]

Great stuff - enjoy the barbell medicine team.

[@andrewnelsen1004]

Extremely helpful!

[@LiNKfreeK]

Geezus, the first tip hit me in the face. It's exactly what I've been struggling with. Learned me some!

[@ThomasThorr]

that was extremely helpful for me. i have had endless squat issues and the outside of my feet lifting up off the ground. now i have a good idea of how to fix that and work more on my technique. thanks!

[@DrCastanet]

One problem with the "below the scapula" cue, is the the bar is horizontal, while the spine of the scapula is diagonal. Therefore, the bar is, I assume, below the acromion, but above the medial end of the spine of the scapula?

[@RivanioReicardo]

Thanks for make our technique better.

[@vincenthu2588]

this is awesome! thanks for sharing

[@grahamcallaghan5429]

Gold... this video is absolute gold!

[@patricklongshanks378]

the corrective exercise was pretty hilarious.

[@mikegriffith8078]

This a great video, excellent instruction.

[@GFD472]

Excellent advice!

[@fabiobonetta5454]

wonderful stuff

[@Detvanliga]

Best squat advices ever!! :) .

[@mathjoker]

Great video. I much prefer this kind of useful advice than Ripp's condescending handwaving. You guys are doing a great job promoting and supporting the starting strength model. I do miss the old untamed strength variety of content though.

[@ZA-sy7dn]

Great video man! Appreciate it, always the best advice

[@piotrstube]

Baraki's a f**king weapon!!!

[@eddiegonzalez3312]

Thank you . Very informative

[@kylesanborn7130]

Thanks for sharing that your knees can shoot too far out...I've been doing this without realizing it and my squat felt a lot better today when I focused on it

[@crystalsiafega1813]

Bro u helped me so much in my squat gains!!!!!!! Thank u

[@TheMeragun]

Thank you for the great information.

[@adambiney3507]

Awesome video!!!! Thank you so much all who were involved with the making of it. Bout to go piss some people off and take all the damn plates for my squat lol

[@littlemalte2]

Alan, thanks for introducing austin and jordan to us!

[@3300flavio]

Thanks Austin

[@dontreadmyname4396]

these videos are perfect

[@dextriathlon3642]

Really awesome and helpful!

[@powertivoli]

Pure gold video

[@swr1240]

Thanks! Very helpful info!

[@str8toko970]

Awesome tips thanks heaps man.

[@zachbloomer7225]

Great informative video

[@Corinameow]

Fantastic video. thnx dude

[@rishiramkissoon6976]

very helpful-Thank you!

[@urishima]

I was always taught to drive through the heel, so I've always tried to balance towards the rear. Damn.