Crossfitter Learns How to Low Bar Squat (+ FIXING Knee Slide)

From high bar squat to low bar squat... a competitive Crossfitter and Olympic weightlifter learns how to low bar squat for the first time!
The TUBOW (terribly useful block of wood) is a great way to prevent and correct knee slide during the squat. Watch Sara learn how to use the TUBOW!
A back squat is a general strength exercise for Sara, not a specific strength exercise. A front squat is a specific strength exercise, because in the bottom of the clean, Sara front squats to stand up. However, to make Sara generally more strong, she can build the low bar back squat into her program, which will benefit her training and competitiveness across the board.
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[@BarbellLogic]

Don't forget to hit that SUBSCRIBE button! What else should we teach Sara in the gym?! Conventional deadlifts?? :O Comment down below.

[@galvanatthegrey5338]

I’m down to watch Sara do anything. 😍

[@DannyGautama]

This guy is a great trainer. He is to the point and very detailed. Great job to the girl too.👍🏽

[@BarbellLogic]

Well thanks.

[@buckyjennings8854]

"you can see she's got big, giant quads"

[@crucifixgym]

Amazing video, highly valuable information!

[@DosCylindros]

Great video! Love everything you guys are putting out. Keep it up.

[@BarbellLogic]

Thanks! Appreciate your support

[@kayla0002134266654]

just did my first low bar squat and it definitely does make a difference for the better.

[@BarbellLogic]

Awesome!

[@bloc01]

This is exactly what I needed

[@mkwhat6969]

Great video! Can't wait to test this out for myself. Next Sara video- OH Press 🏋️‍♀️

[@Aikijim2007]

What a brilliant video. I've been struggling with this for ages. Great coaching and fantastic athlete. Many thanks

[@CryptoBates]

Amazing athlete right there.

[@neocloudmarts9613]

Fantastic video

[@UNGETABLE7]

Great coaching my friend! The cues where awesome! ✌️

[@blade78]

Awesome!

[@djeeee911]

Very very interesting

[@Telefonsladd]

Good job, racket!

[@timothywilliams4089]

Excellent advice, I will definitely try this out;my problem is that I have a total knee replacement and my normal back squat is now around 130-40 kgs, a big drop for me, but I'll persist with this new technique.......any advice out there?

[@scotthambrick2293]

I've several clients with knee replacements. No problem. Use the TUBOW until you have mastered the movement. Deload the bar and proceed slowly. You'll be fine sir.

[@timothywilliams4089]

@@scotthambrick2293 Many thanks for this, I'll give it a go next week,my only knee problem is depth of squat, so I suppose a wider stance should help,....cheers!

[@scotthambrick2293]

@@timothywilliams4089 Go slow. Don't worry about hitting depth on day one, slowly get lower and lower. Over the weeks and months, you'll be hitting depth sir. Box squats and TUBOWs are your friend.

[@timothywilliams4089]

@@scotthambrick2293 Thanks, you've renewed an old mans enthusiasm and energy levels!!!

[@ollvi]

this is interesting. I have a horrible knee slide when squatting and that's probably what's causing my hip pain during squats. Can't wait to try these cues next time squatting

[@BarbellLogic]

Let us know how it goes!

[@toomuch9762]

Pain in the hip comes from mobility or a weakness issue in leg or flutes. Knee slide obviously highlights it but not the cause

[@ollvi]

@@BarbellLogic Today i tried these cues and i was able to squat without knee slide and really felt squats on my glutes and hamstrings. I had probably 90% less hip pain. Only a little bit of pain on my right hip as i got out of the hole. Now i need some mobility work and add hip thrust to strengthen my posterior chain and i'm confident that i'm able to squat pain free soon. Thanks for the video, it really helped me a big time!

[@BarbellLogic]

Hip pain can be caused by MANY things. Osteoarthritis, FAI, the list goes on and on. We don't know why this person has hip pain.

[@kallesalminen9675]

Should i worry about hamstrings vs quad imbalance when doing low bar squats as a part of starting strenght/stronglifts program?

[@BarbellLogic]

No. You'll actually be less likely to have a musculature imbalance with this type of squat.

[@noelstoll5384]

I'm new to weight training and trying to get an empty bar to the low bar position. But I can't seem to get it there (yet). It's sitting higher up in what may be the high bar position. Is this because of beginner tightness? Any exercises to loosen up the muscles necessary to get to low bar position, or should I go with high bar squats until my muscles loosen up to get to low bar? Thanks for all the great vids!

[@BarbellLogic]

Go with high bar squats for now. You can also try this stretch out: kzbin.info/www/bejne/jmPddZpth7pmiqMsi=hJmmG0WpwY2Imphd Lastly, warming up your shoulders before you squat could help. Something like banded face pulls: kzbin.info/www/bejne/oHeYdH5oo9Bjpposi=8s_MPXz7MByxg32j

[@suhailagha8270]

Power Clean!!!

[@zajicapp]

I second that. Really tough lift to learn for me.

[@josephh5085]

Is this Coop's gym from Garage Gym Reviews?

[@BarbellLogic]

yes it is!

[@olaberglund1776]

Brilliant video!

[@caffeinestrength9322]

Legendary

[@huck9293]

I noticed her wrists bending backwards as the weight got heavier. I have the same problem and it’s putting a lot of strain on my wrist joint. Any recommendations on how to fix that?

[@Luke41lol]

Thumbless grip, elbows down.

[@KriegWaters]

Likely due to bad bar placement, overdoing elbows up, and/or not setting the upper back.

[@huck9293]

Dale Waters I just watched the video again after ur comment and I might have set the bar too low on my back. I’ll try to set it higher next time.

[@freneticfanatic]

Scott Hambrick and Matt Reynolds both had mentioned "Making the bar heavy on your back, not in your hands" during the low bar squat. This queue helped me to make sure I wasn't placing too much of the load in my hands and thus lessened the load carried by my hands and wrist when my wrist angle broke down. Hope this helps.

[@kend5698]

Sounds like an adjustment to your hand setup could help. Rotating them over the top of the bar a bit should do it, it worked for my wife.

[@nicolasalonso1207]

Should you Break at the knees and the hips at the same times ???

[@KriegWaters]

Yes. However, someone that tends to be too upright may have to cue to overcompensate, and maybe over exaggerate with light weights.

[@BarbellLogic]

What Dale said. When she adjusts to the movement it'll be an easy fix

[@stavrosbegetis2173]

She needed to get her knees in position sooner.

[@l8zycool]

Excuse my ignorance here but wouldn't this method place a lot of strain on your elbows and shoulders? Would you need to squat like this if you're already doing deadlift variations for hamstrings and glutes?

[@BarbellLogic]

For the average normal and relatively healthy folks, no, unless they were holding the bar on their backs incorrectly. And yes, you’d still need low-bar squats because they train the entire posterior chain musculature more effectively than any other movement, which is more than just hamstrings and glutes.

[@BarbellLogic]

Good questions by the way! If you want to learn more, check out our other squat video and read Starting Strength: Basic Barbell Training, 3rd Ed. by Mark Rippetoe. kzbin.info/www/bejne/mZisdaB-m79kl6s

[@l8zycool]

@@BarbellLogic Thank you for taking the time to reply to my message.

[@specialasset3]

he must have went to a Starting Strength seminar

[@nevecieco2688]

He teaches at the Starting Strength Seminars.

[@jacekblachsiewierski7140]

@@nevecieco2688 it was a joke

[@Beeftitan]

@@jacekblachsiewierski7140 it wasnt funny

[@Molaleni]

So your almost simulating a stiff legged deadlift at the start of the movement?

[@BarbellLogic]

The hips and knees should break at the same time, so it's not *really* like a stiff legged deadlift. However, when a lifter is first learning how to low bar squat and they need to understand hip drive, reaching back with the hips first can help with that. We can clean up hips/knees at the same time as they learn! Great question.

[@outlawz1089]

Should shin and torso angle be parallel at the bottom of the squat? Is that a general marker that we should look for in a good squat? Thanks.

[@BarbellLogic]

No sir. THey won't necessarily match.

[@The_Tradwife]

Any tips for people who struggle to stop at depth?

[@BarbellLogic]

So they're squatting too deep?

[@The_Tradwife]

@@BarbellLogic I literally can't stop at depth. I either go ATG or not at all. I don't know how to teach my body to stop at depth and don't feel any tightness when doing low or high bar squats.

[@jasminy159]

Try using a stool or box which is little lower/smaller than your butt hight when your tight is parallel to the floor. Then, when you barely touch it while squatting, you know when to go up. Also take a deep breath when you're in neutral position and tighten your torso with a straight back, then do the squat

[@The_Tradwife]

@@jasminy159 Thanks, I'll try that.

[@future62]

I don't squat anymore and I just came for the thumbnail.... but this is some amazing coaching and cueing. Good stuff

[@Beeftitan]

simp

[@nickalejandro5869]

“More MASS available there” True

[@marcorodriguez7694]

Deadlift

[@fredrikfredrik1998]

Press 2.0 next

[@takatsu5]

Hip Drive!

[@adamcharles8912]

HIP DRAHVE

[@nqqy8974]

do i need to squeeze my glutes?

[@BarbellLogic]

No, your glutes will contract without you needing to think about squeezing them.

[@stevelalley6194]

Coach Brent is working with me on my stupid knee slide. Grrrr...

[@cmdrfunk]

Pretty funny how on this date he points to the "learn how to good morning" video while saying learn how to squat

[@whitecow13]

Shouldn't the bar be on her posterior deltoids if you wanna low bar squat?

[@Audioventura]

I am wondering about the same thing. In fact I just got my form checked in the SS forums and I keep the bar way lower (and they said the bar is positioned correctly). This is a highbar postion IMO

[@davidthomas9960]

It is though. He literally prods the spine of her scapula in the video to check that it’s in the right place

[@galvanatthegrey5338]

And that’s what they call “slim-thick”.🤤

[@Krushard]

Why it feels like she should be teaching people how to squat :).

[@BarbellLogic]

Good luck with your training.

[@Bebopin-69]

I would have thought the bar should be even lower. Nice squats though.

[@fallingleaveskungfu]

God bless him for being able to stay professional. Them shorts... 😮

[@Vicius_IASL]

Idk, those elbows don't look like a "normal" high bar olympic style squat.

[@BarbellLogic]

Good luck with your training.

[@Vicius_IASL]

@@BarbellLogic ty so kind of you 😀

[@pdavis647]

For some reason people don't generally like to low bar squat at all.

[@DaBrute]

I have long femurs so I'm bent way over when low bar squatting. Kills my lower back before my legs

[@fly1ngpapaya]

@@andreas49er cross fit is useless

[@fly1ngpapaya]

@@andreas49er yeah keep doing your killing pull ups and half added dips and shit form. I'll focus on a power lifting routine for functional strength without blowing my back or joints.

[@Justs99171]

wow I like her

[@jamesbergh5006]

You call that a low bar?

[@BarbellLogic]

Yes

[@Chukijay]

It’s sitting on the scapula. That’s a low bar, man.

[@jamesbergh5006]

@@Chukijay I always sit it back on the shelf created by my rear delts

[@robbybee70]

is this lady somewhat famous? she looks familiar

[@Crotone79]

Low bar is ugly af and done by people who lack the ability to do a proper high bar squat!! I set many PRs in low bar squats before seeing the light and now my high bar strength has far surpassed that of my low bar squats!!!

[@santanuroy9101]

If I squat like this my already painful lower back will just die.

[@BarbellLogic]

Start with a very low weight and train your back. THis is what you need.

[@tomg4685]

Crossfit is so dumb