Creating The Best Upper Back Position For The Back Squat

[@SimbaADC]

After a marathon in December, my number one life goal is a 200kg back squat and subsequent Sikastani Citizenship. My next message on this channel WILL be my citizenship application. See you at the border.

[@philawsonfur]

same, i've ran 2 full marathons before age 18 @ sub 3:30 hrs, 1 50k at 4:33 hrs. now chasing that 200 kg citizenship currently stuck at 142. best of luck to you brother

[@o-neil]

Honestly runners never fail to impress me, I can't even fathom running a half marathon. Good luck

[@sikastrength]

Best of luck

[@MORETHAN5ISCARDIO]

Gurph talking about squatting should be featured in the Headspace app. It's so calming.

[@zackariahp1873]

Quite perfect timing as I feel the last few days my back squat upper back has been feeling not very solid to say . Also a sika Stan approved squat guide book would be saucy

[@sikastrength]

It's growing arms and legs and we can't stop it!

[@nickdutton6218]

Squat doctrine

[@nickdutton6218]

Squatrine

[@Lordoftheswollen]

Doc squat tren

[@danoontjeh123]

After not squatting for quite a while (yes, I'm ashamed) I started squatting again last week. Loving it so far, and the Síka content is definitely helping me a lot

[@tkcfit5861]

You lads must be in my brain! This is all I’ve been thinking about all week! Keep up the good work you mind readers!!

[@MuscularMontel]

I just keep coming back to this video

[@TheSkatingreptile]

Sika Safety is an unexpected but welcome addition to the channel

[@aidenseppi3606]

would be nice to see a video like this for the front rack as well.

[@Smittjitsu]

Would love to see a video on details of the squat descent there’s so much conflicting information. “Screw your feet into the floor” “drive the knees out” or “knees forward” etc etc

[@MachoMaster]

These are all valid at the same time and not contradicting each other. First is about foot (below the knee musculature), the second is about engaging your side hips muscles to screw knees/leg to outside, the third is about proper timing for muscles to fire in correct order to have the optimal path.

[@lloyd011721]

if you ever open your hands after you unrack the weight, put it back and start again

[@rodrigocaceresb.7707]

How to improve upper back position on front squats next please 🙏

[@ShinSuperSaiyajin]

Timely upload! This has been my issue with the high bar that’s why I switched to low bar for a time

[@jmarsh3]

Perfect timing for me as well. Great content boys!

[@idonaveh5343]

Question: I started doing the squat without closing my fingers on the bar. I touch the bar only with the palms, and this works great. It makes the technique way better using the most out of the quads, and no shifting backwards out of the hole. The hands don’t move when pushing out of the hole. What’s your opinion on that?

[@theghostofjimmcknight4378]

My back position is 6 feet underground, because of Eric Bugenhagen

[@sirjozo_8170]

shit mindset...

[@alias5281]

what

[@jeffcowen2140]

Awesome thanks.

[@TheUcHiHaMaD]

I abuse the lowbar position, the bar is basically on my ass cheeks.

[@lukaslanger8077]

Thats called french low bar.

[@TDace25]

1:16 😂 hadn’t seen that one before

[@iMaDeMoN2012]

Seriously, that's all I want to talk about.

[@lasha500kg]

Great content!

[@SLouiss]

Do all of these principles apply to a moderate stance and grip width low bar squat?

[@MrGreenixx]

Can you gain squat strength while dieting ( recomp phase ) as someone relatively new to the sport ?

[@timthemaranta3148]

When book

[@khmak9387]

Why do weightlifters back instead of front squat? For general hypertrophy?

[@booleann___]

Bring back the hoodies ❤

[@alejandromagnobarrasa9244]

What about elbows going back? A faster descent In a max single used to happen all the time, but now the elbows round under for a third rep max. I don’t know why but it happens.

[@cherkashbibbo]

Because when elbows are going a bit back you can engage upper back better to support bar on it

[@cherkashbibbo]

Try go into squat stance and make them vertical and then push elbows back a little, you will feel more tension in upper back

[@julianlaustsen1991]

I have serious issues with shoulder mobility getting my arms behind the bar when squatting, think it's goten that way because of benchpress. do u have any tips for fixing this?

[@etypiccolo]

0:51 who's this butter?

[@CoolColJ]

You never heard of Dmitry Klokov ????? 🙄

[@hamm0155]

So is Sikastan on GMT or is that just to set a widely known reference point?

[@hookoffthejab1]

What about those of us who physically cannot keep a straight wrist angle wether due to flexibility issues or being a long forearm boi?

[@o-neil]

You can keep a straight wrist angle, just grip wider to make more space for your forearms

[@hookoffthejab1]

@@o-neil but that forces me to go so wide that I lose all upper back tension

[@o-neil]

@@hookoffthejab1 you can create upper back tension no matter the grip, even on a no hands squat. Closer grip just helps

[@Iheartlifting]

My mistake is only pushing my left elbow forward. So annoying. It pulls that side of the barbell down and my hip has to shift left to compensate. I didn’t even notice until yesterday when I filmed myself. I got all the way up to a 385lb squat this way. This is gonna be an annoying habit to break. Bet I’d have 405lbs by now if I caught it sooner

[@pinoyspaintv5872]

Watching po host done full.package from Marites

[@pannonianfit1582]

also besides squating to proper depth 200 kilos, you must also wear matching retro white lifting shoes made of kangaroo leather and wooden heel dressed in black compression pants and neon shirt

[@TurnOntheBrightLights.]

I have a 200+ kg squat, but they detained me at the border because I faked it on a super squat machine 😔

[@amuginho7535]

When I also take a deep breath and squeeze my core muscles I feel dizzy after a couple of reps, especially doing more than 8 reps. How do you breathe while keeping this position. Breathe in before each rep and hold it? Or something else? Thanks!

[@zackariahp1873]

If you're able to rep a weight for 8+ reps then you don't have to brace as hard as possible cause you will burn out faster. Take a less aggressive brace between reps. That's what I would say. Hope this helps

[@o-neil]

Breathe between each rep

[@amuginho7535]

@@zackariahp1873 Thanks! I always conditioned myself to brace after watching how to squat videos, this should help. Would be nice to watch a video about the these kind of technique differences between different rep ranges tho!

[@CaptJackAubreyOfTheRoyalNavy]

In some of these it looks like they have the bar right on their C7 vertebrae. How is that not horribly painful?

[@DylanFulbright]

For the algo 🦌🦌🦌

[@ericooliveira9693]

1:10 you lost me at "you're going for a heavy squat"

[@duncan7961]

You don't have an eta on the squat book do you? Been looking forward to it since you mentioned it a little while ago

[@ulfang]

Hi lads, how would one address that in a low bar squat? I usually have the feeling that if I keep my back too tight the bar ends up being too far back making me shift forward at the bottom

[@headcoatee]

Low bar squats are forbidden in Sikastan.