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

[@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.

[@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*

[@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

[@JW-qu8fj]

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

[@WinF64]

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

[@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!

[@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.

[@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

[@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.

[@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.

[@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!

[@HeyItsJoe1]

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

[@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.

[@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

[@Fake--Natty]

well on top of all technique improvements you simply got stronger during those 6 months.

[@dogguy5405]

Brodacz Fitness Yeah, I was thinking that. Of course he is going to have more strength to control the exact same weight few months later

[@ltrain7022]

Tbh it really just looks like he got stronger, and can now move the weight easier. Not so sure his technique is that much better, just added squat shoes.

[@callumsimmons6160]

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

[@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!

[@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.

[@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

[@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.

[@Freshprankstv1]

How does he have 294,000 subscribers when there are only 300,000 people in the USA? Fake accounts?

[@cuzIambatman]

Fresh Pranks TV 2009 called it wants its joke back

[@Cerdelimo]

I also wonder how much of your improvement in technique is actually due instead to strenght gains!

[@TheLouisianan]

Technique is a big factor and you can become dumb to it. I routinely re-read sections of SS to remember the cues. For a while I was forgetting to push my knees out to start the descent and it killed my hip drive. It was like Alan's first squat set where he said he just prayed he could come back up on each rep. Poor technique doesn't train the muscle properly though. They go hand in hand.

[@jphumphreys7319]

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

[@andrewtanczyk4009]

5:15 ,”wear squat shoes, they are so much better than chucks.” Ok. Thought flat sneakers was all that I needed. Yet I’ll listen and take advice from a pro then.

[@aurimasragulis3748]

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

[@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!

[@MuttFitness]

Someone send this video to Jason Blaha quick.

[@JoeyCentral]

But...but muh lower back pump!

[@clownpocket]

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

[@47aloha]

Are you planning to become a StartingStrength Coach?

[@Uncle_Tijikun]

Eibe Grabung that'd be awesome. he and rip together would be great to watch

[@AlanThrall]

I need to work on myself first. I will look more into it in the future

[@mhess427]

+Alan Thrall Nice to see that this industry has many humble people, like yourself.

[@Uncle_Tijikun]

Matt Hess totally agree man!

[@47aloha]

Alan Thrall great to hear, keep up the good work!

[@immersiveparadox]

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

[@MindBodyWhole]

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

[@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.

[@Xeno_3401]

An ez fix for good morning squat: squat at night.

[@jefferylord3068]

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

[@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.

[@sgilbert8277]

Alan, I've been following you for a while now and also recently started, Starting Strength. The question I have in regards to this video is, in the book "Starting Strength" and in any Mark Rippetoe video he talks about nothing should be moving forward, neither the knees nor the hips. What is the difference between locking the hips out at the top and the hips traveling forward at the top. It's a concept I've struggled with and wondering what your take/experience is on the subject. Thanks!

[@dozer.inc.2050]

I would also like to hear a comment on this,

[@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.

[@ericanderson8500]

Grandpa always said "Keep ya nipples down."

[@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

[@kalm5076]

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

[@andymacmillan6376]

Lmao that Mic tho

[@XvREByrd3vX]

I'm convinced it was the music

[@lukedavies6646]

Is that Revocation's new album playing in the background? Sounds dope.

[@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

[@TheGonzaCRC]

Allan Im stuck at bench 5x5 with 12lbs im good? I weigh 214kg

[@cameronholt4407]

Have you tried DUP?

[@TrussttN01]

Cameron Holt Sounds like you are a member of ANTIFA

[@timothydalton90]

I'm stuck at bench 5x5 with 214 kg I weigh 12lbs

[@deepsquat600]

God ...your first squats were nasty ..the Feb 2017 ..awesome

[@xkidmidnightx]

Low bar is just gross.

[@poindeckster2]

xkidmidnightx ok

[@theskunk]

These guys are awsome Alan! So glad i am keep watching your videos. My squaaaaaat is getting so much better with this tweak. I think i'm tall and i have to bend over more in front to keep the bar above mid foot. So glad i got it right. Still waiting for you to consider animals off the plate mate. Keep up the good work, love from Greece!

[@SneakyKittyGameDev]

is no one going to mention him clipping the microphone to his beard?

[@jamesalstatt5503]

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

[@wolfheartofphoenix]

Thank you Jesus.

[@danielehrlich733]

yo Alan! what tune is playing at 2:00? great video again!!

[@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!

[@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.

[@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!

[@GlockenspielSAS]

2:01 WAS THAT FUCKING REVOCATION???? LIke you already didn´t have all my respect, Alan. One of my favorite modern bands!

[@BryonLape]

But what about Mark's "It's impossible to do a good morning" comment?

[@deserve_it]

Amazing explanation . Where did you were (Alan , MIke, Omar ,Austin .... ) twenty years ago . Fuck, so much wasting time for me .

[@Crotone79]

Layne Norton and Ben Rice.....both prime examples...strong yes, but squat ugly AF!!!

[@johnburrus7768]

"Teachable"! I continue to learn ! YAY! I workout so I can fulfill an "old" goal of climbing and trimming a Palmtree, to pay for my small, humble, 90th birthday! Anyway, the "Good Morning" squat is very difficult, and should be done with ONLY light weights. That's the context of the statements made with mentioning Good Mornings in a squat machine---they'll cripple you at heavy weights. Good Luck ! jb.

[@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!

[@The11thDimension91]

I've recently changed my squat working sets from just slightly over 75% 1rm for sets of 8 to just slightly under 85% for sets of 6 (because I have horrible cardio & just general training preference) and I think I have this problem "good morning squats" especially during the last rep (atleast) or sometimes even during the last two. I wonder if I should go back to 75% for sets of 8 where I don't have this problem as much.

[@kevinburns1969]

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

[@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!

[@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.

[@pauladams8246]

Doesn't the fact that you're wearing Weightlifting Shoes in february kinda affect the results to some extent as well especially in the depth department.......

[@than6873]

I have a problem with goodmorning squats, and in my gym nobody really... Squats, only one guy who is a power lifter beginner, so he advised me, to look up and bring my chest up all the way day. Why is Alan thrall's advice the complete opposite?!?!?!

[@daniellovesosrs]

Fixing good morning squats is as easy as this... just break your knees and hips at the same time. Dont just throw yout ass back imediately. There, problem solved

[@kuriosites]

Any concern for coming in and out of the hole so quickly? I've noticed that Bryce from Calgary Barbell comes down much slower. I'm seeing 50 just over the hill, so I'm concerned about longevity. Thanks.

[@adek5014]

hey Alan, and you changed your Grip on the Barbell? Does it matter for your tightness in your upper Back? Is it better? I have the same problem liek you had bevor, now im going to fix it. Thank You ! :)

[@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!

[@yeowillyful]

Hi Alan. I really like your videos and has been learning how to low bar squat all the time from videos, watching people at the gym, books, bro-science, whatever I can get my hands on. I would like to know if locking out your hips tend to move your hips "forward", which is a no-no according to Mark Rippetoe. I don't really understand why is a bad thing to move your hips forward. Can you shed some light on that? And keep the videos coming. Great knowledge really appreciate that.

[@YoureInSilico]

Why low-bar instead of high-bar? I've switched to doing high-bar and I prefer it because I think it's more suitable for overall athleticism. My goal is not to become a powerlifter.

[@Shockload]

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

[@rockfella27]

In one of your older videos you stated you squat ATG because it helped you to pick up heavy stuff from the ground while the other strongmen failed to do so..... hhmm... SS FTW!

[@cliffordhodge1449]

Glad I watched this, because I have a problem with good morning squat form (although I have complications, like arthritis and hips that do not articulate with perfect symmetry). I think with your previous form, you were bouncing just a bit at the bottom, which probably would have taken a toll on your knees after awhile.

[@MaximillianGiamarco]

I thought Mark Rippeto in the art of manliness powerlifting series told Brett not to lock his hips out between reps.

[@apuuvah]

For functional power and athletic performance, explosive ass-to-grass back squats are the best weight exercise for the lower body.

[@jordanedwards2714]

Apparently mark ripptoe, suggests those more horizontal squats. Didn’t he write it? Big fan by the way dude 💪

[@jpmorgain912]

Can anyone really diagnose the difference or pros and cons between the Louie Simmons and Rippetoe squat? Thanks

[@remywarren4073]

Hey Alan, great video. I noticed you had your thumbs around the bar with your fixed squat... Any reason for the change?

[@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

[@ImSarri]

Alan would you recommend isometrics or ploymetrics for explosive training? And why?

[@danieljeyarajah]

biggest difference was the colour of your face :p but all in all.i love your videos man! keepem coming! support from your fan in Malaysia!

[@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.

[@RBmedia94]

Any reason why you don't thumpless grib after det inprovment :)?

[@apuuvah]

What the hell is wrong with a deep wide stance low bar good morning squat for reps? Done correctly, of course.Yeah, it's not the best style for squatting max weight in a meet, but as an exercise it's better than a regular squat. Two different movements entirely. Since the best overall power movement is the mighty deadlift anyways and I don't need competition squat, I'ma do the good morning squat if and when I squat at all. I won't do less than 5 reps intentionally.

[@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.

[@iAmJeffReYY]

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

[@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.

[@kipponi]

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

[@Potatofella]

all i did was switch from high bar to low bar and that fixed it almost entirely and my squat went from 50kg to 65kg because before i was lifting with my back

[@ryox82]

My couch convince me about shoes just by making me put them on and squatting after a set in my Nikes. Never going back to any old shoe while squatting. That didn't fix everything of course but there's something to be said for a stable base.

[@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

[@koolaidac]

Good Morning Squats always have my butt sore😳

[@tstreino]

where did i recognize this face from wtf?

[@realBatman-89]

Iago Borges Porn

[@tstreino]

wut what is her name xD

[@rudycp7347]

Shit, this video appeared about 3 hours too late, i'm already after squat workout, feels like nothing make sense now :( deep depression and suicidal thoughts.

[@aleck156]

Haven't seen the whole video, but the solution is easy -> KNEES OUT !

[@LegendaryStory]

So, I squat in Combat boots (BelleVille 600). Should I stop?

[@charlesewel8642]

Two separate people asked me today if I watch Alan Thrall videos. I wonder if they were trying to tell me something :)