How To Fix The GOOD MORNING SQUAT: ft. Austin Baraki and Jordan Feigenbaum

Big thanks to Austin Baraki for making these corrections to my squat. Follow him on IG @a.z.b
Follow Jordan on IG @jordan_barbellmedicine
www.barbellmedi...
Follow me on IG @untamedstrength
In this video I compare 2 sets of squats performed about 6 months apart. The first set looked like the dreaded good morning squat. Since then Austin Baraki, Starting Strength Coach, has made a number of adjustments that have helped clean up my squat technique.
-Cut depth
-Break at the hips and knees simultaneously
-Static head and chest position
-Lockout each rep.

[@AlanThrall]

Hey everyone, I want to let you know that Jordan offers online training and nutrition consultation. He also just released an intermediate training template. You can find all of this at his website: www.barbellmedicine.com under "resources." I know this sounds like an advertisement but I can assure you I'm not affiliated with Jordan, he didn't ask me to promote anything, and I'm not getting paid to say it. I honestly believe Jordan and Austin have so much to offer and they deserve more exposure. Annnnd, I want to see less people doing stupid shit in the gym. Check them out.

[@benyoga611]

I think you've been tamed

[@Ayot793]

Alan Thrall Great Video just wondering is all the advice applicable to high bar as well?

[@jason71ist]

*A* corn Lifting is a journey. It's never too late to change form. Unless you herniated a disc or have cancer.

[@getfit-netaventura6716]

Great advice!

[@brois841]

Great video Alan, I feel like what you've described here has been the problem with my squat. I'll start working on it after my upcoming meet. Question for you: are you working with these coaches online or in person? Can you talk about that process? I feel like it would be hard to get coached remotely without having all the angles - but then again, seeing your video's it's also easy to spot the problems, so who knows.

[@jamessanders5270]

I think it's cool that you are willing to critic your past beliefs. It confirms your legitness.

[@av-do6qc]

James Sanders *critique

[@wileecoyote5749]

Calm down

[@jakk221]

Edit that shit

[@hammerhead2362]

@@av-do6qc also *legitimacy lol

[@1991jpjp]

Allen, wow you are so smart ! You know soo much. You are blowing my mind !

[@Hofftari]

Alan*

[@3Runner95]

Alien*

[@albygreyjnr.5882]

Alien II*

[@nadzianyx]

Aliens*

[@miqqe93]

Prometheus*

[@longcutarizona9816]

Man to man, I have to say that the reason I follow your channel is because you're humble. You didn't try to pass this all off as your work, you credited who helped you learn the changes. I respect that a lot. The video was on point and these tips are all things I've learned recently from my training partner and my squat has improved greatly. The only disagreement I have is the shoe thing. For me, swapping from Oly shoes back to chucks actually helped my squat form tighten up. Don't know why I ditched the chucks to begin with and I'll never leave them behind again haha

[@sabertoothwallaby2937]

MAN TO MAN BROTHER

[@CHoboapple]

Wow, I was doing the exact same thing, and these cues fixed it immediately. Feels like a miracle after weeks of struggling. Thank you so much!

[@unngodly]

I just respect the fact that you squat 450, and your willing to have a beginner mind, and completely change your squat in order to improve. Kudos to your humility

[@Eksands]

I think it is great you are honest about your corrections and it allows us to learn alot from your mistakes. Initially, I did however watch your videos with a different mindset as I was taking your advice and form for granted. I ended up developing the exact same mistakes you are trying to fix. First one being the ATG squat even thought my anatomy doesnt handle it and second being exactly this. Never too late to fix it tho

[@MAGAMAN]

I love Alan's videos, but you should never rely on only one source for your information. I learned real quick that I should squat ATG because it was causing a lot of back problems and other videos I watched said it was completely unnecessary and I also learned about breaking from the hip and knees at the same time from other videos. Alan has a ton of great advice, but not all of it will work for you, so you should keep an open mind and listen to advice from others.

[@loosey5]

If you self teach according to the SS method there will still be learning curve. Ask me how I know. In person coaching massively shortens it though.

[@thesiant]

I have been doing what you recommend in these past couple squat videos: switched to low bar, reduced depth to just below parallel, etc and my numbers have gone way up! I am hitting 8 reps with more weight than I could previously only hit for 1 rep. And I "know" I'm going to hit better numbers before even starting the set because I am so much more in control of the movement, and can access my strength more effectively. I'm also using less breath to do more work, so instead of being totally gassed and gasping for air I'm finishing my sets with more in the tank. Thank you for all the great content you share man. Because of you I had my best squat day ever today!

[@coopercranfill4461]

Thank you so much for this video, i was stressing my lumbar a ton due to good morning squats and on top of it my squat weight plateaued, after watching this I dropped my weight and focus more on the movement. I have never felt this good while squatting, and my legs are now burning after each set. i can not express how much this helped me

[@WinF64]

Would you say that the first set of squats was more untamed?

[@RoswellFreak85]

Dude, you just unlocked my squat form with all that great advice. I could never get any lower than 3/4 of squat. I was just talking about this with my friend and ended up blaming it on my fat legs lol But I'm gonna work on this right away. It may take a bit to get the right muscles triggered but this is HUGE help. Thank you!

[@JW-qu8fj]

It would have been hilarious if you would have just not addressed the mic in your beard.

[@Yusuf1187]

I'm thankful for this video. I usually feel some lower back pain after squatting, but I started trying to squat this way, being careful to follow the advice every rep, and now the pain I feel afterward is at least reduced by half. It's only been a couple sessions, but I bet it will improve more as I get the new form down. Been doing it wrong for a while.

[@chrisdarbo2073]

"ugly, hairy, pure intensity," that line summed up exactly why i like watching allan's videos. dude is willing to call himself to teach everyone, pretty much a bad ass

[@noramoran5167]

This video literally helped me fix every problem I was having. Awesome content man. It's like any issue I have or information I want to know... all I have to do is watch one of your videos. Cheers!

[@WhEE443]

It's encouraging to see someone as strong as you is still working on the basics... I'm having the same problems as you had with knee slide, and TUBOW has been helpful.

[@wadegiles2162]

Great video Alan! Nothing better than seeing a before and after like this, especially when done with a humble spirit from an experienced lifter. Also shows that there is always room for improvement if we set our egos aside.

[@JustinKeithD]

Hey man I just had a shitty squat day and I feel like this video has prepared me to correct my mistakes and help my form. Thanks for the material, bud.

[@dydhcyshdj]

Why is KZbin suggesting this video to me almost 2 years after you uploaded it?? This is the single best lifting video I have seen this year!

[@XhungryandhauntedX]

Revocation in the background of that second squat clip had me headbanging. Optimal choice of training music, Alan! \m/

[@Baan616]

The Grip Tightens by them is such a PR breaker.

[@joaopedroborsatomendonca8204]

I went through a similar process with my squats. I used to unlock hips first which resulted in the same problems with bar path and torso stability. With these improvements it feels a lot more solid and efficient, now I'm easily lifting loads that made me grind before. Thanks for the video!

[@davidadrian1972]

dude your honesty is freaking awesome, a lot of people never recognize when they are wrong, lot of respect brother.

[@clownpocket]

Amazing improvement in form. Looks so much more stable and efficient.

[@sulezraz]

2:30 Cut Depth - ATG squats can negatively affect balance, cause relaxing at the bottom and knees to slide. 3:00 Break at the Knees and Hips simultaneously - allows you to use your hips and quads simultaneously and keep a straight path down. 5:23 Static Head/Chest/Torso Position - keep your chest down a little bit longer from the bottom as lifting chest early shifts emphasis away from hips. 7:01 Locking out knees and hips so bar is over mid-foot.

[@Magdawg7]

That part about getting the knees placed after the first quarter of the squat for the rest of the squat was one of the most helpful things I've ever heard.

[@jphumphreys7319]

Dude this video is awesome. This is exactly what I've been doing without even realizing it's a problem. You the man 🤙

[@saigoth94]

Layne Nnorton must watch this

[@patman4917]

he won't listen, he has a PH.D...

[@saigoth94]

phd in ego lifting

[@downunderbarbell9654]

Big difference in bio mechanics... Feel free to post your 300kg squat though.

[@saigoth94]

sorry i am natural

[@SMSmith2010]

Have you seen Norton squat? He takes a barely shoulder width foot stance with almost no foot or knee flare because his quads don't produce enough torque for the weights he's using. It isn't biomechanics, muscular weakness.

[@alexanderbeaty9280]

Still Alan's most helpful video. It takes a big man to admit when he was wrong. I keep coming back to this video when my form is slipping.

[@Joseph_Rodriguez_SSC]

This is by far the most useful series of videos on the low bar squat that I have ever seen. Thank you very much Alan!

[@iVitalzHD]

this was awesome!!! literally last week i had a hard time doing 295 more than once, and i followed this more exactly and did 315 for three reps and it felt light. i think i could have done more. i think the biggest part for me was not lifting my chest. awesome videos keep it up!!

[@jakk221]

Yea you are cutting depth that's why

[@jamesalstatt5503]

Loving all the videos with the SS coaches. So much knowledge that many people can benefit from...young and old. Good stuff Alan

[@HeyItsJoe1]

Alan you forgot to mention the frame gains on the second clip, smooth 60

[@Orcrist]

This might be one of the best squat videos out there, just because it points out and corrects very common flaws in squats. I learnt a lot from watching this, thanks!

[@nacetroy]

Wow, great video and presentation Alan. Your frequent use of "what not to do" or examples of how something is done incorrectly in your vids is 1000 times more helpful than other trainers' vids that only demonstrate the proper way to lift because I and others can look at it and see if we do this or that wrong/inefficient movement. Thanks for continuing to put out great content.

[@dakidp97]

Man, Alan; This was me all day! "Was" because I immediately implemented the changes and cues displayed here and, wow, what a difference! "Intensity" before and now "Execution." Very well put. Thanks alot!!

[@iAmJeffReYY]

saw the comparison on instagram. fucking insane difference. I bet it feels 10x better than it looks. always love the content, thanks

[@NicholasReguin]

Wow, I had never thought about how my ATG was affecting my good morning squat but come to think of it I relax everything at the bottom of my ATG. Really gonna try cutting some depth!

[@kalm5076]

Did anyone else LOL when he showed his coach grunting and locking out that squat at 1:03? I almost died.

[@SCB_01]

Should be titled "HOW TO FIX THE LAYNE NORTON SQUAT"

[@MuttFitness]

Or the Blaha squat

[@mikeg4490]

Saw a video of Layne recently, he fixed his low bar drastically!

[@tyler7992]

Mutt Fitness blaha squats fine

[@Darkstyle51]

It's my "watch this video for a fix" video to send to everyone who squats like you did

[@kevinburns1969]

Wow you just described every problem I tend to run into when the weight gets heavier. Thanks for posting this.

[@jefferylord3068]

i always thought the good morning squat was a cause of strong back weak quads!!! great video.

[@DantheSavageProject]

That's one of the most informational videos on squats I've seen in a long time! I have that good morning squat and thought my back was weak. I'm gonna give this a shot!

[@callumsimmons6160]

Even with cut depth its still deeper than a lot of peoples

[@godzillaninja1644]

Hey Alan, Thanks for sharing what you are learning with your new coaches and for sharing from the recent seminar. It really helps those who would've love to have been there but couldn't make it!

[@fuadismayilzada1816]

thanks to ALAN,JORDAN,AUSTIN SO MUCH.I LIVE IN AZERBAIJAN AND WATCH THIS DAILY

[@Sonickrunch]

This is great Alan. As someone who's been watching your vids for a few years now, and taking your old advise(break at the hips first), I had many a good morning, but I assumed it was more my terrible flexibility. I'm sure it still is, but now there's this too.

[@MagnumMuscle1000]

I made the same changes as Alan about two months ago. Big difference and my squat is more powerful and consistent. Thanks for this great infor.

[@niteshdekate]

Dude! This was so awesome. Been struggling with my squats for a long time now and my inner self is killing me because I cant execute my squats properly. This video addressed all the issues with my form. Cant wait for tomorrow evening to implement these corrections! God Bless You!

[@Rave.-]

That second set looks so solid that it actually makes ME feel comfortable just watching it. xD That improvement is remarkably impressive. Well done.

[@Outstanding.Bill87]

that looking down and not raising your chest cue is money.works a treat

[@jeremyphelps5140]

Resorting to intensity rather than execution to lift the weight. Yeeeeaaaa that’s me. This video is a huge help as usual. Thanks a ton Alan

[@roosterillusion2764]

Hey Alan, thanks for this video. Focusing on keeping my eyes on the floor and not raising chest too early helped me out a ton. Just got done squatting and after doing this everything just felt a lot better and even ended up setting a rep PR, thanks man!

[@highfashion8670]

4:22힙,사두 동시에사용됨>>바벨 미드풋에 놓게되어 밸런스가맞아짐 3:05 하강시 break at knees,hips simul 7:16 락아웃시에 무릎,힙 모두 락아웃시키므로써 미드풋에 무게실리는것느껴야한다. 그래야 렙스전체에서 바벨미드풋중심유지가능

[@JangaBlocks]

I know this is 3 years old but WOW this was helpful. I have pretty much the exact same issues as 2016 Alan and this was great to help me.

[@walwalwalwalwalwalwalwalwalwa]

wow it's very helpful video thank you very much! this is the very problem so many amature weightlifters have, but you are the first one i've ever seen who exactly point it out

[@justinreilly6619]

This is a great post, many thanks Alan! Watching it has made me realise that I too have a two-stage squat and the bar is not having a 'straight up and down' path that it should. I will definitely ensure my head is positioned slightly down and at a fixed point going forwards. Honestly, I think that one tip will help me immensely.

[@hudsonhaverford1319]

This is a true student of the game. Much respect...

[@thechosenonesk]

Yes your technique and form in performance has improved a lot!

[@Gymsteersandgears]

I've been watching your channel for the past year and have gotten a lot of good info but this last video was a cut above the rest this squat tutorial/correction video is the best I have ever seen and I have seen a few videos the side by side comparisons and rewinds were great and really illustrated the issues and really gave life to your words that's for the great videos and can't wait to see more videos like it

[@endobronchial]

best thing i did was film myself squatting, even when i was doing samll weights. i looked like a moron in the gym but it helped me rebuild my squat

[@StrongButAwkward]

Having recently tried going back to toe shoes from squat shoes just to test, I agree that unless you have a supper wide open squat (and therefore the raised heel means you require excessive hip mobility) you really benefit from having squat shoes. I'd like to try it in some sabo deadlift shoes as well and see if it's any different. I think I probably have most of the same problem you previously had during maximum effort sets.

[@cfreeman5343]

Those were some beautiful squats. Wish I'd seen this video about 24 hours ago before I went and did a bunch of crappy squats that looked about like your first clip.

[@johncandy8725]

For those wondering, song is called "pestilence regns" by a band called "revocation". You're welcome.

[@wileecoyote5749]

No one cares. So no thank you

[@gingerbreadboy]

Great video! I'm surprised Alan never noticed his hips shooting up himself, it stands out everytime he used to squat.

[@FaieEnigma]

Thanks for all your videos Alan, they have been such a great help and inspiration for my own training. After watching most of your videos some month back now, I just took a couple of steps back in my training and start to execute every exercise as it was my first again and wow what a change :) Just an in a couple of months the progress was noticeable. Again thank you and Austin Baraki!

[@tylerpadlina943]

Thank you 🙌 all these videos telling you to break at hips first out there got me all beat. Breaking knees at the same time is the key all along

[@annabirdseye2044]

Thank you for yet another video that will help me refine my technique. I've been struggling with my squat, it's by far my weakest lift, in part due to mobility issues (which I'm working on) and SI instability but I also good morning the shit out of my squats which doesn't help the SI issue. Excited to try these adjustments on my next squat day.

[@mikeellsworth396]

watched this before squats today and it helped me focus on glute activation

[@Corinameow]

Dude. Your videos are bomb. These cues will help me so much, had the hardest time understanding what was wrong with my squat till now. Muchas gracias!

[@Shockload]

Oh wow am doing squats today and your video came just at the right time THANK YOU !!

[@natycakes7180]

This is life changing! I have the worst looking squat and all of these ques will help a ton!

[@immersiveparadox]

Thanks, Alex! I-i mean Alan! This was good information!!

[@itsbillyrutts6190]

Thanks for the continued Vids man. One of the best channels on the tube of you! thanks Al.

[@danieldreizehn9459]

Oh Alan, that's gonna help me out a lot. I seriously looking forward to tomorrow evening squad session where I will try to improve my technique. Thanks man!

[@davideiler7536]

Allan i think this has been your best video so far. Any chance that you and the Drs. could do a video on the power clean?

[@stefantholet4036]

Another very noticeable thing for me is that you are now wrapping your thumbs around the bar. Do you have anything to add to this? I am asking, because I started using thumbles grip after watching you recommend it on your "how to squat video" Thank you in advance, Alan!

[@TheShapingSickness]

Stefan Tholet wondering the same thing

[@MAGAMAN]

I have hear that you should try to pull the bar apart while you squat, which activates the lats and helps keep you back flat. I used to use the thumbless grip, but that was because my mobility was so bad that I couldn't really get my hands all the way around the bar. I now have the mobility to grip the bar correctly, so I no longer use the thumbless grip.

[@oscarstenberg2745]

Stefan Tholet More contact -> More force and nore muscles activated -> Better stability -> strength. Yes use thumb and squeese

[@ExternusArmy]

That's not why. He said it was because he gets elbow pain and wrapping his thumb around the bar forces him keep his elbow in a less intensive position, especially when low-bar squatting.

[@stefantholet4036]

Yes, that was one of his points. If I remember correct, his other point was that it was easier on the wrists, and easier to get into position. I personally found out that I could get a much closer grip by using the thumbles grip, which in return has helped me contract my upper back in a passive way. Furthermore, I don't believe that using the thumbles grip has prevented me from actually activating my lats. I know for a fact that squeezing the bar with a fist, does result in more muscle activation and the effect of irradiation, but I am not sure if it is actually worth the sacrifice of bar placement, due to lower mobility possibilities.

[@bertuzzmo]

I always love your videos, but this is by the far the best one.... for me. You just solved a lot of problems for me (I think). I can't wait to work on a few of these things you mentioned in the video. Thanks so much!

[@gregorholzl1347]

it seems to me, you tamed your inner beast... tamed strength? congrats to this improvement! best channel on YT! thanks!

[@mariellcampana2695]

Very informative. Thank you, these is the kind of things not everybody explains in the gym. Even the instructors

[@snuckyr]

nice! that was a dramatic improvement. so cool to see them side by side

[@loftoncharm]

I believe this has helped me figure what I'm doing wrong with my squats in the gym. Just gotta get back in there and play with it.

[@StefanTheCannon]

This is my problem too! Awesome! I will try this and let you know how it works.

[@sammysiljkovic9920]

👌🏼- switched to low bar [squat] the other day and found it way more comfortable.

[@drschwandi3687]

I was not even aware that this could cause my problems. Fanatastic video. Thanks Alan

[@MatthewPlayz999]

Great video Alan, I appreciate how you always seem to remain humble and strive for improved/safe technique and share your new insights and pointers with us as you continue to progress. Question --> why have you changed from your previous thumb-less grip in the lowbar squat? Cheers, from Calgary, Canada.

[@aurimasragulis3748]

"I'm being coached by Austin Baraki" "AARGHHH"

[@hirenpatel6118]

I'd really like to see a sumo deadlift video from you someday as in depth as your squat vid. this was very helpful to me, as I have that hip shifting back and good morning squat issue, which has caused my knee to be in pain. thanks for the upload

[@lachimsalim]

great video its such a joy to watch your videos , thanks Alan

[@looolcom]

What a great video Alan. I keep an eye on all of your squat and deadlift videos to keep improving my form.

[@atthelord]

Cannot explain how helpful this is ! Thankyou so so much.. I have the same problem with my squat, though admittedly I squat half the amount you do 😅

[@PankajSharma-wn3rq]

This video hits all the issues I am dealing with. Thanks Alan!

[@sweetcheex]

Really informative video and even carries over to high bar. I've noticed myself doing this a couple of times, I feel like sometimes it's the information overload with people of squatting mid foot / heel area and so they instantly think that the toes aren't supposed to be used.

[@bryanb9907]

The fix was definitely the music. Well, or you were just distracted by the spotters. All kidding aside, great video and tips as usual.

[@kipponi]

Huge difference first version breaks kneecaps and maybe lower back too eventually. Balance so much better on latter version.

[@MindBodyWhole]

KZbin Subtitles....”always remember...tread on ken” 😂

[@fuadismayilzada1816]

very detailed video/thanks alan,mr austin and mr jordan

[@diomedes39]

I really needed this video! I have been doing all of those mistakes and I am ready to fix these problems. Thank you!

[@Halfmoon67]

Awesome video ! Many thank for that - exactly what I needed to watch!

[@dustinposey864]

Soooo many people who squat "ATG" and GM need to watch this, myself too