The Squat - Bar Position with Mark Rippetoe

[@karolis2203]

Mark Rippletoe is the guy who carries a replica of the scapula in his pocket all the time just in case.

[@cranki6316]

What makes you think it's a replica? Probably from some crossfitter that tried to argue with him.

[@AruMaLyon]

Cranki best comment I’ve read (applause)

[@inyourdream309]

Lol is he Predator or .... Sth

[@user-hc5et2jj4t]

*Rippletoe*

[@pedrobrito4840]

lmao

[@Panhead53]

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. 👍

[@flashy743]

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

[@CassWaves]

One of the most helpful squat videos ive seen

[@neshobanakni]

I've been doing it all wrong! Too wide, too low, thumb grip, wrists bent. Glad I saw this.

[@seanmoser7478]

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

[@mugflub]

Mark Rippetoe: The Strongest Nerd Ever.

[@jerseyjim9092]

A true master of his craft. What a privilege it must be to have him as a coach.

[@annapurnamist9954]

This video is absolutely the very best demonstration of bar, hands, and elbow placement in the low-bar squat that I have ever seen.

[@jsagers2008]

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!

[@mocoyotzi11]

Don't you just love how comprehensive and thorough Rippetoe is ...?!

[@dragonchr15]

he doesn’t like having to explain and re-explain everything better to give a conprehensive explanation once

[@jayezquerro7434]

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!

[@donharrold1375]

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.

[@Horcruxify]

he teaches people to not put their elbows up in another video.. gives conflicting information

[@KagisoGreen]

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

[@jms0313]

Yeah I had wrist pain this morning so gonna do that

[@mensaswede4028]

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.

[@donquixote1066]

@@mensaswede4028 Thank you for the detailed advice man.

[@junebug7667]

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.

[@barryobongo8833]

hes no bullshit

[@Eddie70X7]

7:13 Low Bar, 7:25 High Bar position,

[@toolate6971]

AWESOME!!!!! After 30 years my squat grip and bar placement is now fixed!!!! THANKS A MILLION!

[@markanthonybuchanan]

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.

[@larrymasterspowerbuildingc4477]

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

[@larrymasterspowerbuildingc4477]

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

[@bootywarrior5142]

Lawrence Malcheff my squat is pretty weak any workouts , traning advice ur trainer taught u to increase ur squat to 405 in 6 weeks

[@NikhilKumarM]

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.

[@imcoleyourenot8391]

185 to 405 in six weeks? How much trenbolone are you cycling???

[@pascualeb]

@@imcoleyourenot8391 Trolls are so bad nowadays.

[@fuadismayilzada1816]

Thank you.Alan Thrall's and your chanells are my favorites.İ watch them from Azerbaijan

[@freneticfanatic]

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!

[@iDreamLeague]

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!

[@QQ-rx9xp]

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!

[@alexgabelu]

OMG! I'M A PT STUDENT! IS UNBELIEVABLE HOW THERE'S SOOOOO MANY PEOPLE TELLING SHIT!!!!!!! MARK RIPPETOE IS A LIGHT IN THE DARKNESS!!! THANK YOU!!!!!!

[@thecerealkiller98]

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.

[@siddislikesgoogle]

I've been doing starting strength for 4 weeks and have increased my squat to a modest 255, but I'm very happy! Was starting to notice the bar bending my wrists and slipping down my back so this tutorial came at a perfect time to improve my form. It's incredible how many details there are to watch out for

[@BT-oj1bn]

holy shit, I'm on week 2 at 125. Oh and this was 10 months ago, you're probably at like 500 by now...

[@imcoleyourenot8391]

You must’ve already been a strong guy.

[@IWantToStayAtYourHouse]

255 is impressive

[@siddislikesgoogle]

@@IWantToStayAtYourHouse thanks man, wow my comment is old! Just when the pandemic hit I was doing 445 for two and recently equalled that having lost 50 lbs in weight. Good times. Good luck with your training!

[@georgekalioras2618]

Such information. Thank you. I just switched to trying low bar today. I added 30lbs to my pr.

[@jakubsloboda795]

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!

[@WillMorganYes]

This guy is a legend.

[@Snowbeardhiker]

Your demonstrator trained here at Tucker PEC, Fort Bragg, NC in this past year 2018. Great Guy and really knows your principles well Mark!

[@Dilomight]

Spoken like a true leader and coach, hope to be like you some day

[@ankitashastri4101]

I am feeling so grateful that I found Mark. The Best Teacher on the Subject. Thank You! So much for doing what you do and sharing it. words are not enough to express my gratitude. Namaste.

[@friedriech3187]

simple and understandable, 10/10

[@kididaho92]

You are 100% correct in your assertion everyone squats differently. Some guys have the bar so far down their backs, it's amazing they still have wrists at all. Many lifters with inflexible shoulders will move their arms very wide, some even resting their hands on the plates. I think Mark's method is the most helpful and is best for keeping the pain away. It also inspires better form. But, ultimately it's up to you if you're competing and it's legal within the federation you belong to.

[@koonsickgreen6272]

Love it. Dude made a science out of something intuitive yet oddly elusive.

[@AdelBentley-h1y]

Unbelievably helpful tips! Been trying to get this right now for months and this is so explanatory.....thank you ❤

[@bodrulm1]

Outstanding video for low bar rack position. I've always struggled with this and resort to high bar because it's 'easier' to find. Thanks Rip

[@gold.roger-narutoarena1948]

well, im powerlifter that managed to squat 240kg but actualy doing it all wrong, i must try this tommorow! Glad i learned something new again, this guy is awesome

[@Haeshi]

This video is absolute gold

[@jboyg01]

its hard to differentiate where rip ends and the barbell starts

[@jeffeaby5093]

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

[@tommyk3629]

@@jeffeaby5093 thanks bro, helped me a ton

[@dotherightthingbro]

Just tried this and after many years of having the bar slip down my back it’s did not today. The squat feels different everywhere so will need time for the body to adjust. Thanks Mark even if it is 10 years late

[@TheMidnightcloud]

I needed this video because my wrists were taking a beating, can't wait to try it this way.

[@CTG01]

If it wasn’t for Mark I would’ve destroyed my back doing squats. I used his wisdom and I feel absolutely no back pain or pressure.

[@DrDBYE]

Great video man. Not only is this helpful but it's also very interesting. Thanks for sharing!

[@scottivlow9962]

This is my favorite squat instruction video. Mark does a excellent job on explaining the why's. I watched this video last year and I'm doing Lowbar squats again this year and restarting Starting Strength. The Grip position was just the most important part of the video, and the squeeze of the arms to the shoulder was second part. Just practicing this movement with out a bar with elbows back and pushing your forearms in to the shoulders and you can really feel the muscles working. In the Art of Manliness video no discussion was mentioned on Brett's grip. So this video is somewhat better than that one.

[@Southernburrito]

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! :)

[@CursedWheelieBin]

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

[@basvanrhee]

ALWAYS bringing the good content! Thanks Rip. You’ve taught me so much about proper lifting. I appreciate it.

[@mesfromusa]

This one is excellent, and I'll be coming back to it routinely. Thanks! [My book order should arrive tomorrow.]

[@walterostrowski7024]

Worth watching over and over

[@j.q.3334]

My goodness. This is gold.

[@chrisjackson6605]

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.

[@joelcarper4082]

Thank you this helped so much have always struggled with the squat

[@theheebs100]

huge thank you for putting this video out. I hurt my bicep last week doing squats, and I didn't even realize that the pain originated from squats. I had done biceps the day before, and I thought I must have hurt it because I moved up to 60 pound bicep curls for the first time. I was surprised because I've lifted for my arms for many years and never had problems, but it seemed logical. was doing squats today and it became clear to me pretty damn quick that my squats were responsible for the pain. I'm going to take a little time off from squats and do leg press/ something for my back while I wait. I really think these tips will be just the bit of adjustment I need to resume squats without issue. I really hope so, because sqauts have become my new favorite lift.

[@theheebs100]

It really sucks too because until this heals I can do ZERO training for anything above my abs

[@MSmatt76]

Great stuff, my golfers elbow thanks you. Been trying to figure out why squats hurt my elbows. Thank you.

[@jetjames420]

I love the full vertical pan of marks body at the beginning

[@LilHltler]

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

[@eddiesheeran5791]

This is really excellent. Great info!

[@74castle]

hugely informative vid. My grip type and position are currently incorrect, not that I've experienced a problem thus far I'm sure its only a matter of time. What I have noticed is a soreness at the top of my spine due to the bar being too high, something that has also affected my general squat form as the weight seems to be forcing my chest/head down towards the floor rather than my ass, adding stress to my lower back as opposed to my legs as I try to return to a standing position. Thanks a lot!

[@everburning8127]

It took me this long to find out about Starting Strength? Thoroughly exciting content.

[@larrymasterspowerbuildingc4477]

I am going to post right here tomorrow after my squat workout how this post worked for me. I am looking forward to it greatly.

[@dbabini1]

That does it, I'm buying the book!

[@cuchulain1647]

Anatomy + Physics + badassery = Mark Rippatoe.

[@dudelaser4383]

I was very lost until Mark. Thank you Mark

[@BerroPower]

Thank you very much Mark!

[@AT-vc3kz]

At 17:00, Rip says that elbows down is associated with thoracic flexion, however nowadays their newer videos on bar position say that elbows up actually causes thoracic flexion. I haven’t personally experienced this, but I’m still pretty new; I wish I knew why they changed their opinion.

[@clintkennedy8387]

Because "elbow up" should only be *slightly* up. Some people crank their elbows way too high which does cause flexion and the bar to roll up the neck (try it yourself). If newbies use lifting their elbows up too much as a way to create the shelf, they never learn to get their upper back tight. It's not that the cue in this video is wrong, it's that it's not ideal for newbies.

[@vmz1231]

@@clintkennedy8387 wow, you described it perfectly, they should put something along these words in a video. Also I think with a tight upper back and narrow grip it's not natural or sane to try putting elbows much higher from their normal "slightly up" position, because bar is already stable. But in contrast to this, with wide grip and loose upper back, very high elbows are the only way to increase bar stability. And for a newbie a wide grip might be a consequence of trying to fit into this position in a first place, so they changed the wording for newbies (but created more confusion)

[@mollers92]

Video'd myself and it seems your pretty bang on. I think half of the problem is trying to squat like I did in flat shoes, with the olympic shoes. Had a deload this week, so took the time to work on it. Helped a lot. Cheers mate.

[@shannonmeaney7367]

The most detailed how to ! Amazing - thank you so much !

[@Davide-bx3js]

This was super useful many thanks Ripp

[@breaksmoke4956]

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.

[@jeffriggins9106]

I get the exact same thing.

[@jleung85]

i've rewatched and rewatched and rewatched this. awesome vid.

[@jeffreyabelson7171]

Bought your book yesterday - love it - thanks!

[@TheHaiku2]

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.

[@Chris-eo5zs]

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!

[@CursedWheelieBin]

Extra points for using kgs

[@kididaho92]

And easy fix is to pay attention during your warm up sets, making sure you've got the proper form. Most of the time, it's just old habits take over the ones you're trying to implement. If you can video yourself, it will also let you know if you're actually dropping your chest too far. Also, make sure you work on stretching your chest and shoulders prior to squatting. Sometimes, tightness in those areas make it hard to keep the bar where you want it. Hope that helps.

[@FourKidsNoMoney]

Rippetoe is a G for providing such valuable information in such a concise and simple manner.

[@remuko18]

This just helped me a ton! i started getting tennis elbow because my arms were caring alot of the load on my heavy squats. not only did they already cary load at the start of the lift. but it got worse after the 3rd rep. This just explained EXACTLY what i was doing, doing wrong that is. Next time im going to squat im going to first get my grip right.

[@johnli6311]

I read the book some years before. I start my training recently. It's help me improving myself quick. Thank you.

[@neshobanakni]

Immediately after following this advice, my nightly neck/back pain went away.

[@snoweh1]

Cheers for saving my wrists.

[@bobweber4140]

Priceless info thankyou mark

[@M4516-c9f]

Great video thank you Mr. Rippetoe

[@goose1077]

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.

[@Blade70]

I'll have neglected this part of my squating. back to square one. Thanks Rip!

[@JesseGilbride]

This video is GOLD.

[@matt1755]

...where has this man been my whole life

[@casualeye1633]

Fantastic video.

[@kellycrawford1346]

Interesting. I've been doing squats on a Smith machine for a couple of years, because that's all I had available to me. I started having extreme elbow pain. Golfers elbow. I had no idea it was from squats. Now I have an actual squat rack available. I'll be modifying my grip to see if it helps. Thank you.

[@AslanW]

Great! Now I know why the bar digs into my scapula on the way out of the hole, I drop my elbows when I'm struggling with the weight.. Back to the drawing board for me then. Very helpful!

[@1pwNz0mb13Z]

Best video on bar placement I've seen!

[@Denis005]

Really useful. My wrists were hurting really bad during squats today, I'll try this next time!

[@SunnyvaleTrailerParkSupervisor]

Thanks Mr Norris

[@HAL-dm1eh]

Thanks for all this actual usable information. I'll definitely be buying your SS book.

[@kineticpen8920]

Very Informative! Thank you!

[@paolooamar3977]

Very helpful, no nonsense. Thanks for creating this! This helps me out a lot.

[@franklogrim8510]

amazing demonstration

[@Rev0UK1]

most useful vid out there for sorting your bar plaement

[@damariszuckschwert9489]

The best video ever. Thanks Mr Rip.

[@jeffreybabino8161]

Thank you excellent video🏋️

[@josephthomas9132]

Excellent information.