Coach Thrall Identifies Common Low Bar Squat Mistake

[@DatSimbaCrazy]

The fact that your mic is on your beard is truly amazing

[@tommyguglielmo1194]

Dat_Simba_Crazy dude. I didn't realize, and now I cannot stop staring at it

[@BroFitARG]

killed me lmao

[@courtneymcfarland8333]

I noticed that- amazing!!

[@mikedok1]

LOL. I know right. I was totally distracted by that. Epic.

[@JRAV03DJE]

That's because Alan is truely amazing.

[@RealnameKevin]

I was team high bar for life but I recently switched to low bar squatting and it changed my life. It's less strain on my back and I feel way more powerful low bar squatting. You converted me salute Alan now I can TRAIN UNTAMED!!!!!!!!!!!!!! Properly

[@conorkennedy5495]

streets buchanon same here man. switched to low bar 3 weeks ago and it's so much easier to hit depth without stressing my lower back

[@top3anythingrandomstuff98]

How the hell is lowbar squat making less stress on your back? Highbar is all quad mostly and almost no back cuz you are so upright with lowbar you are not so much upright and you use more the posterior chain which is the lowerback, glute and hamstrings more then the quads, so either u dont know how to highbar squat or your form sucks and yeah lowbar squat is easier cuz its a different movement and more muscles like your back is helping to lift it up.

[@conorkennedy5495]

Top3 Anything & random stuff Relax man. I find it hard to keep upright while also hitting depth on high bar at heavier weights. lowbrow is easier on my back cause I don't have to good morning it up. Seriously chill out

[@top3anythingrandomstuff98]

I am chill dont be such a sensitive bitch and my comment was to Streets buchanon.

[@conorkennedy5495]

Top3 Anything & random stuff sure thang mang

[@Uolverino7036]

Alan's opinion on high bar/low bar really evolved a lot through time. It went from high bar to saying there is not a big difference, to saying that low bar squat is superior, then again that it doesn't really matter. It's a good thing to change opinions over time

[@klalakomacoi]

Hip draahve!

[@jwubwub]

All glory to the rippletoad

[@azulsimmons1040]

Your squat cue to maintain my torso angle out of the hole has been immensely helpful. I was following other cues like pushing my back against the bar like Ed Coan said to do, which also helped. But I was having the exact problem you've been speaking about: lifting my chest early and losing tightness and hip drive. Now that I maintain my torso angle and don't look up out of the hole, the squat has become a great deal more comfortable. When I maintain my torso angle and look where I would naturally look at that angle, the whole movement becomes more natural. I can maintain tightness out of the hole and the torso naturally reaches an upright position once the movement is complete. Great advice. One more cue I needed to improve my squat and make it a more comfortable movement, which keeps me doing the movement with less strange pain.

[@_Pookiesaurus_]

This man has helped my squat so much. I'm 6'4 before watching his videos my squat and mobility sucked.....I can squat with the best of them now....and TRAIN UNTAMED! Thanks Alan!! Keep up the good work.

[@jakejakeboom]

just hit 285 w/o belt as a PR, my low bar has improved a lot thanks to you and Omar.

[@vamshilifevlogs]

I had the same problems with a low bar squat. My problems were: -Not standing tall (starting the rep with a bend in the hip and locked knees) - Bending too far forwards -Relaxing at the bottom - Trying to lift my chest up (look up) and end up doing a good morning squat -Too narrow stance How I corrected these mistakes -Starting tall with both hips and knees locked and squeezing the glutes , quads and adductors at lockout - Stop trying to break at the hips or bend forwards actively..... I simply started by breaking at my knees pushing them outwards and looking down. As I looked down , that itself was sufficient to bend my hip to the right degree. not too much,not too little. - Using an adequately wide stance--- the stance should be enough to allow depth below parallel, yet should not reach the limit of knee flexion before reaching the limit of hip ROM..... In other words , the bounce should be off the hip , from the stretch reflex of the adductors and hamstrings and not off the knee (not off the stretch reflex of the quadriceps). I added 10 kilos to my squat in two workouts and I no longer have pain in my knees from squatting deep.

[@matcoddy6097]

stand tall (meaning lock your knees and hips) when you unrack the bar, walk out , than stand tall again while the weights settle , and then once the weights are settled and you have your air, set your hip angle slightly , than begin to squat and find your next angle ( the one your knee and hip will stay in) , I find staying in the hips , and not letting the knee move when its about 6 inches from parallel ( while descending) to six inches above parallel ( on the way up ) in other words, if you rewind your squat (literally) , it should look the same on video

[@SaviorATimus]

I hate when people come at Alan for switching his position, accusing him of flip flopping. He has always been looking into new training techniques and is open to change his perception when new info arises. He then tells us what he learned and how he thought differently. The science behind weight training evolves and improves constantly and I rather have someone that keeps up and evolves with it than someone who is stuck in their own ways just because they don't want to look like they didn't know. The tree that bends is the one that doesn't break.

[@Vel0citYY]

the back that bends is the back that breaks

[@lesslipmorelift6793]

Thanks Alan, you always have the best squat videos. My squat went up to 335(to depth) in two months of watching these vids and correcting my form. Plus, no more hip pain.

[@Vicous528]

I LITERALLY started this three months ago. No more cracking knees nor knee pain. Thank you, Alan!

[@dminord1]

So fascinated by the placement of the microphone. You is creative!

[@thechairman74]

When talking about Starting Strength, you should always imitate Rip.

[@AlanThrall]

Fifth

[@wilaustu]

I like how you're cominng up with new formats for videos and always trying to keep it interesting to watch.

[@cristiansmistad1823]

This video was awesome man, great content and solid production quality! Thank you for continuing to put out content that actually has worth and isn't you showing your trips to the mall!

[@joethecat7177]

this may be the greatest channel on earth

[@nickpecora1410]

I love how he put the microphone in his beard

[@brentatkinschryssilvestre8012]

Allen you have an excellent method of breaking down the SS squat and explaining it in a way that is very understandable.You have excellent kinesthetic sense and are able to articulate it well. I have doing the the SS LB squat since april and have read Ripp's books and watched all his instructional vids. No disrespect to Ripp but your explanations of the SS method I find to be the best.Well done! Please keep them coming!

[@homegillece6260]

The videos are great, but the Train Untamed faces are the reason why I want to have beer with this dude. Informative AND entertaining.

[@stephanietmua]

I'm currently switching over from high bar to low bar so this came at the perfect time. Thank youuu and the microphone in the beard is iconic.

[@LoewenLovesLife]

Fuckin awesome coordinating this with Omar Isuf. You guys are beacons in the KZbin informative lifting channels.

[@liljohnnysobieski8617]

Hey Coach, thank you very much for taking the time to make these vids, they are very helpful. Thanks also for sharing the seminars and interviews with Austin and Jordan. One favor I might ask is to show a shot of the squat directly from the side, I think that would help me is seeing how you break at the hips and the knees at the same time. Thanks again.

[@blandandturner]

I noticed that you've been talking about Starting Strength quite a bit lately. I assume that's because of the work you have been doing with your coach. It's been very interesting for me to hear your perspective on that approach. I am very new to strength training (less than a year) and am still trying to find my way in the whole process. I've begun reading SS, I am about 6 weeks into the novice program, and I am quickly becoming a convert. I sincerely doubt I would have found a text like that on my own. I really enjoy your work. Please keep it up.

[@DunmerBoy]

This series has been great! I've already used a ton of these tips and a 315 squat is in my sights!

[@korhankaya6637]

Thanks for the awesome videos Alan. I started doing low bar squats thanks to you and I can see it's a much safer way to do squats, and I can see most people in my gym doing high bar squats and they look like they're going to hurt themselves. I really appreciate the knowledge you've given me.

[@Gates2Aion]

this is by far the best video for low bar squat I've seen I see I make the mistake of leading with my chest going up

[@RobAli]

Hips popping up out of the hole like that (leading to a more horizontal torso position during the concentric phase) is generally due to an imbalance between leg and back strength in the squat. Usually this can be mitigated through working on bracing, developing back strength, and not allowing the knees to shift backward out of the hole. Excellent video as always Alan!

[@Marcus_PG]

This is a superb tutorial on the Low Bar "Starting strength" squat in my opinion.

[@sicknamebrah3494]

Love the microphone placement you big thilly gooth!

[@MrDalerohrer]

This is the best how to squat video I've ever seen.

[@napaindian62]

Awesome how to! It's awesome to know that even experienced lifters are still trying to perfect lifts. Good practice to always look for perfection

[@kalm5076]

Low bar for LYFE! I am happy to hear you advising against leading with the chest, as many people try to tell me to do while low bar squatting. FOOLS.

[@terra87m]

Only learned low bar 2 weeks ago, cant believe it took me this long!!! Been doing high bar sooo long, and my shoulders are really tight. game changer!

[@Robo0595]

How do I get Alan saying "HIP DRAHVE" as a text tone?

[@matcoddy6097]

youtube to mp3, and then use a ring tone maker

[@512username]

Very helpful info 👍 I've only been low bar squatting for like 3-4 months...now that I switched from high bar low bar just feels better

[@Mattseak]

Dangit, almost spilled my morning coffee at the end!

[@discoRyne]

Nice breakdown in this video, Alan. Your videos along with Rippetoe's have been a godsend for my form.

[@vondoom2876]

Thanks so much for this video. This has cleared up a lot of problems I need to work on!

[@Kapuist1]

These are invaluable. Please include more, with OHP, Power Clean, etc.

[@Asseladden]

Gotta love that impression of the Rip at 05:41 Also great video, Alan, you're a fine teacher.

[@sophiemorrey2606]

Thank you so much! I've had trouble with doing low bar squats due to feeling unbalanced, can't wait to give them another go using all this info. Thanks!

[@567Kriss]

Great vid man, I'm just afraid of turning my "squat" into a "good morning"

[@SaviorATimus]

Underdog College Kid I usually put as much air into my stomach as possible. and I don't know if it would work for you but I put my water bottle in front of me and concentrate on that as somewhat of a queue to keep myself focused and rigid if that makes sense

[@cristiansmistad1823]

If you keep your torso at the same angle on the way up and the way down like he does than you're not doing a good morning squat

[@RasputinReview]

I switched to low-bar a month ago. It's amazing, im so much more consistent now and am almost stronger lowbar than i was highbar. I should have read SS years ago. READ THE BOOK GUYS!

[@OlMoldy]

Good tips. Lately, I've been thinking about the constant torso angle. Such a big help. Staying too upright could eventually lead to injury from excessive back extension. One would think.

[@dontdrinkcola]

That TRAIN UNTAAMMED was so nice, I've watched it twice :D:D

[@dennisboylon39]

Nice video. Sometimes when terms like "hip drive" are used it is hard to visualize. This makes it clear.

[@gabolugo]

Dude, you killed me at 5:41, love the reference Alan, and love MR too

[@anarquistofl5976]

Thanks for this tutorial, I started the low bar because of you and your coach!

[@EmotionRebootCoach]

Scared the shit out of me at the end haha i never understood what shooting your knees forward meant. This video really helped me correct my form

[@some_gadgie]

Thanks for the tips Alan. Useful content as always!!!!

[@frarub4693]

Alan thank you for the precious advices. Top Weightlifting channel!

[@IAmMzJess]

Thank you for this video! I needed help correcting the squat morning. I’m gonna practice this.

[@jonathanlosa399]

was this video release coordinated with Omar's high bar video? 😂

[@vidguru0062]

I just came from watching that too, lol

[@AlanThrall]

No, I haven't seen it yet.

[@browntrousersmoment]

Yes you have! :)

[@jonathanlosa399]

I figured the release date was the same and the titles are extremely similar, so it just had to be planned lol

[@dessertstorm7476]

no one cares about OMar's crossfit channel

[@BabyBalla3score]

YES!! a much needed vid and it's my squat day today. going for a pr

[@dylancornish7015]

my numbers skyrocketed after going to low bar once i understood and practiced form also great vid

[@mauricioalejandro74]

Thanks for this gem of wisdom, Alan.

[@CaptJackAubreyOfTheRoyalNavy]

13 wannabe olympic weightlifters with a 90kg snatch disliked this video. Rippetoe squat for life for general strength! I lift as a hobby, for health, and to get bigger and stronger. I have zero aspirations to ever compete, so this squat style works for me.

[@matcoddy6097]

at my peak of oly lifting (about 3 weeks in length ) i could only get around a 60-65 kg snatch , its just to damn scary , lol my power snatch is much better , and that is obviously not supposed to happen lol

[@wrkings]

Great video on correct squatting alan, thx mate, great advice

[@ivormackenzie3867]

Excellent. This solves a couple of things for me

[@CarlosAugustoMouraguto]

Thanks! I was not doing the "hipps drive" ! Will practice tomorrow

[@bonitaglover]

super thanks for this info. i only low bar squat cause high bar squat bothers my neck area. and i always thougt that my form was bad when i low bar squated because i had to lean forward to keep balanced. but my legs are a bit longer than my torso so i didn't realize that having that slight lean didn't mean i had poor form just because i wasn't as upright as others. and here i was working on "correcting" what naturally felt right. 1000 thanks for this info!

[@1991jpjp]

Hey Alan Can you make another sample nutrition video ?

[@ironapplications4756]

Love your channel dude!! Rock on!! That's all.

[@adamdude]

Hey Alan it's great to see that you're drinking that sweet starting strength koolaid. I've been in my novice progression for a few months now and I still find vast troves of useful information on the SS forums and the book. One thing I like about the SS model and the associated texts is that it goes into the WHY of the lifts. One thing you forgot to mention is why we use hip drive. One of the reasons is that it it keeps your hamstrings stretched more than a squat without hip drive. A stretched muscle will contract with greater force than one that is not as stretched. This is also why the low bar squat uses a bounce out of the bottom to use that hamstring tension to get yourself back up. You can go into great detail on physiology and anatomy when researching this stuff and it just keeps getting cooler. Keep up the great work!

[@strukel]

Im trying to switch to low bar squat and this is exactly what im struggling with So this is very helpfull. Thanks! It's like you're send by god

[@tonyteh]

I think this was the advice I was looking for. My bar path kept shifting forward at the bottom up

[@OmarYusof14]

I just tried this out, my squat feels way better!!!! definitely feel constant tension on the muscles, joints and back feel way better.

[@fubar6185]

Dat Mark Rippetoe impression tho

[@Dippedinblackink]

Very good vid Alan, much appreciated.

[@HammerBlow500]

5:41 "HIP DRAAAHVE" 😂

[@abovetheaverage9962]

"Huuuiiiiip Draaaiiivee!"

[@derSchaggi]

would love to see a video with You and Marc Rippetoe!!

[@simoncooke989]

Thank you for this video! Massive help.

[@vasterasgurkan]

I like this dude´s music taste. Faith no No More, Panterna, Metallica etc.. Great metal builds great muscle!

[@oonmm]

What's the song he's using in the beginning of this video? I have it in my playlist but I just can't figure it out! Is it Slayer maybe?

[@SiegePerilousEsauMaltomite]

Peter Haeggström-Official I smile anytime I hear anything from Angel Dust

[@MarkW87]

Man, I love your vids!

[@demarco767]

I love this guy.

[@rogeliomendez9135]

Super informative. Do you think you'll be posting a SS power clean tutorial? Got some coaching and still feel like I'm struggling with it. keep up the great work.

[@samuelalmaraz494]

Hella informative man! Thank you for this broooo

[@kumo4956]

thank you Alan. your videos help a lot

[@sicknamebrah3494]

;__; tfw you freeze frame at 9:24 and your wife catches you brushing coach thralls beard on her laptop screen ;___;

[@Nuno4Mettler]

I'm 6 feet 7 inches tall and I've been told I should be low bar squatting for better results, thanks, this video really helped me

[@MikeLee-tv3pz]

Nuno4Mettler the thing that made low bar click for me, is like he says lean forward a little.. but when you do this load your hamstrings slightly. it'll help you keep balance and make sure your angles are right. just play around and do it by feel :)

[@keanuchungusmode9453]

jamming out to Faith No More! Thumbs up, Alan

[@beaconbus]

Thanks for the great video! I am new to lifting in my mid-40's and am really struggling with these low bar squats. I think the problem might be lack of flexibility in the chest/shoulders that makes it hard for me to get the bar in the correct low position. When I don't get it low enough, I fall forward at the bottom. When I get it low enough on my back, my squat is much better, and the bar stays over mid-foot, but I feel like I am going to tear something in my shoulder/outer pec area. I can somewhat mitigate this by moving my grip way out on the bar, but then I risk getting my fingers under the bar when I rack it (way too wide of a grip, I assume). Sorry for the long post, but my failure to lift in high school with knowledgeable people around has left me trying to teach myself in my garage from the Starting Strength book and KZbin videos. Any advice would be much appreciated!

[@mikebridges8547]

Tanks Coach! Question from a beginner: I originally did low bar but got pretty severe lower quad/knee pain, almost tendinitis, I went high bar but lost size, then I watched and followed your latest lead and came back to low bar. Quad pain came back instantly, I think its my body trying to keep the load on the quads, and not enough "HIP DRIVE", and I want to master low bar. Probably a dumb question, but any advice off you Alan would be tops!!!!! TRAIN UNTAAAAAAAMEDAH

[@jasminerose4830]

thank you for the well if I know details of your instructions from Vancouver BC Canada I think your videos rock thank you for your well detailed information it shows me much thank you again good day from Canada BC Vancouver.

[@rise4justice826]

That was satisfying to watch , time for a meal and coffee then gym

[@Kevflar]

But Greg Nuckols says (and is right in my opinion): drive with the chest. I quote: When you don’t purposefully rely on your quad strength and don’t try to lead with your chest out of the hole instead of your hips, you run the risk of shifting extra load to your hip extensors. Since they are the last thing that fail you, increasing the proportion of the load they’re handling can limit your ability to squat as heavy as you’d otherwise be able to.

[@Lo2smoove]

Switching to low bar has blessed me. I have long legs short torso. How tall are you?

[@joshjohnston7388]

I don't think I have any particular kind of special morphology, but I switched to low bar a couple of weeks ago. Yep. The numbers go right up, and it's easier on my old-ass knees.

[@Lo2smoove]

Josh Johnston feels a lot better on my knees and hip flexors to low bar squat and it feels a lot easier to get out of the hole. Try knee sleeves? Push knees out tracking with the toes maybe could help?

[@joshjohnston7388]

Oh I do, it's just much easier to hit all those cues well in the low bar position (or so it seems to me). I mean, I front squat as part of my assistance and that goes well. No real reason for me to stick with high bar. I was just being stubborn about it and finally caved. Although I'm totally gonna get some knee sleeves before too much longer.

[@harleymbaldwin]

How did you guys (well, guy and girl apparently) make the "transition" from high to low bar? As a newer lifter I started with high (not knowing there was another way!) and now that it's in-grained into my movement pattern how to change over (easily) and without screwing up? Based on Alan's tutorial it appears to be a LOT more technical, which is a bit intimidating....any suggestion? I guess just starting with bare barbell, finding the right position on the back, staying "leaned over" and videoing myself seems like a logical approach, but I wonder how an "experienced" lifter would help somebody (like me) to make that change? I have not seen ANY videos on this specific issue....Sorry for the length, and thanks in advance for any advice!

[@joshjohnston7388]

Harley Baldwin hm. i dunno. low bar actually feels a lot less technical to me. I'm pretty familiar with the cues and I'd done it here and there before but always stuck with my high bar squat because something something quads. I may very well go back to high bar squatting at some point. I just figured that since I'm prioritising weight progression on this round of programming, I should do the one that most people can squat more with. turns out I'm most people too.

[@ss4vegeta1]

Awesome Alan, gave you a thumbs up. Can you please do the same video but for high bar? Like a common mistake you see? I know with myself I feel it's butt back versus naturally sitting into the squat. Butt back which may cause the chest to collapse forward. The opposite of what one wants with the high-bar esp.

[@oscarolivas635]

great video Alan!!

[@Fortress333]

You almost scared me there at the end. Only Candito's endings were (are?) scarier.

[@MickyK41]

great informative video alan! could you do another low bar squat video, but this time about bar position? I really want to low bar squat but i just don't understand where the bar rests

[@johnmichaelramos3462]

I'm currently at 210lbs on high bar. I gave up lowbar because it hurts my lower back, not hurt hurt, but more like really tight. I want to give lowbar a second chance, should I deload to let's say 150lbs to work on form and go back up from there?

[@JRAV03DJE]

I really gotta learnt to low bar squat. I love high bars for reps but I just feel I could smash my squat PB with a lowbar.

[@shakoustorm8525]

great explanation man, cheers

[@hockeydork1414]

The "train untamed" jump scared me this time

[@fko1]

I noticed in this video that you were gripping the bar with a thumb under grip. However in your previous videos you recommend the the thumb over grip. Any reason for the change? Anyways these are great videos are helping me greatly as I work on getting away from my extra schmedium bar position into a low bar position

[@gpppp910]

Its because the thumbless grib aggravated his elbows after increasing squat frequency I believe

[@fuadismayilzada1816]

thanks alan.god bless u.watch u from azerbaijan

[@CraigCastanet]

i think the best cue is to think about your ass, i.e. glute and hip muscles. There is a sweet spot/feel, when you descend the right amount into you ass. You feel stable and strong and balanced. And focusing one fewer cues, is less, potentially, confusing than thinking, and not feeling, the movement. It's a think and feel task, that improves the movement. Alan is probably the best KZbinr on weight-training, that I've encountered.