Low Bar Position Stretch | On the Platform

Starting Strength Coach Paul Horn, owner of Horn Strength and Conditioning in Los Angeles, shows a way to improve your low bar squat bar position over time.
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[@VanceMacdonald]

This "over 50 with poor mobility" has done that before every squat session since I started. It's gold.

[@KimTownsel]

Vance Macdonald Lol. I relate.

[@davida6299]

This 'computer guy' (though not a programmer) is gonna start doing this every session!!!

[@jd0879]

In my opinion it should be done for everyone of all age and experience. It just helps maintain healthy shoulders overall

[@StickEmpiresStrats]

I thought he was on a greenscreen until he grabbed the bar

[@ruanoosthuizen6084]

Oh okay.

[@moshdee456]

I thought he was sitting on a bench sheesh

[@chris9yearsago698]

ok then

[@klrdto3250]

He actually was...

[@djdentley]

Alan Thrall brought me here. Thanks for the tip. I will be embracing the suck.

[@Telagioth2]

I literally self discovered this stretch today while I was squatting. Thanks for the video!

[@robjohnson212]

Dude! I haven't been able to do regular squats for years because my shoulders just got too damn stiff. I tried all these different warm ups and stretches and none of them worked. THIS stretching technique WORKED!!! I actually did regular squats last night because of You. Thank You, Sir!

[@scottmoyer3854]

Thank you for the video! Had horrendous elbow pain for the first months of squatting last year. I thought it was bad pressing technique. Did this stretch one time and squatted with the new hand position. The relief was immediate. Haven't had elbow pain since day one doing this stretch. It also helps keep your back locked in to a strong position. Noticed less tendancy to want to round my lower back with such a strong upper back position. Squat went from 235*5 to 325*5 with the new hand position in a matter of weeks

[@HammerBlow500]

That's amazing! I've been having really bad pain near my elbows, around the brachialis muscle insertion. I'm going to take a week off because the pain is just too much and I don't want to inflame it further. How wide is your new hand placement, relative to the rings on a standard barbell?

[@clintkennedy8387]

Stretched once and added 90lbs to his squat in a couple weeks. /S

[@jd0879]

This is 100% not true

[@jeffwilliams2038]

Just what I was looking for...thanks! Great books and program...just getting started at almost 51. Thanks for all you guys and gals do!!

[@Turbonuts78]

I just wanted to say thank you for posting this video. This totally helped me to get under the bar today in the Low position; really looking forward to seeing how I manage to progress with this method! Keep the good work going!

[@marcusl8520]

Thank you! So simple and so obvious now that I've seen it. Would never have found it though without your video! Brilliant

[@kbrizy7490]

Thanks man. Appreciate this. Having this problem and only 27. I've always been inflexible but it's time to make the requisite changes. I've put up with it enough.

[@ariwl1]

Eager to try this. I'm always struggling with my shoulder mobility.

[@regularnimnule9715]

Thank you for this. Exactly what I needed!

[@mikecunning2226]

Low bar stretch and focusing on point on floor vidoes were helpful. Please make more. Can't believe there's only one Starting Strength in LA.

[@jonathanpugh5060]

Agreed. I live in Pasadena and commuting to his gym by LAX is just not practical for this famitman with a toddler. Too bad as I sure could use some squat coaching.

[@DOHCTerrel]

when you said "software developers"....i felt that lol

[@123nikhil55]

i felt personally attacked

[@MrFleshcutter]

I hope this not only will fix my squat but also my shoulders problem. Thanks!

[@nytroxnikko1532]

Thank you Mr. Paul Horn

[@caseyloftis]

Thanks for this video. Before this stretch I usually didn't have the bar low enough until after my 2nd warmup set.

[@sfcxxv8319]

outstanding coach, thanks very much for this!

[@SnakesGaming2016]

this stretch injures me every time without fail.

[@scottmoyer3854]

Best tip ever!! Really locks the bar bar in.

[@belmontNevermore]

Another stretch which has helped me a lot with getting into the low-bar position is this: 1. Hang from a pull-up bar with a wide grip (like a snatch grip or like you're doing the Y in YMCA) with palms forward 2. Have a partner place their palms on either side of your spine at shoulder-blade level 3. The partner should then slowly walk forward with locked arms, pushing you up into the air. 4. Once the stretch is felt, alert the partner to stop and hold the position. 5. Tuck your chin and lean back into your partners palms and try to bend your upper back around them. You may experience some popping in your spine. 6. Hold the stretch for 10-15 seconds. Repeat if necessary. This stretch hits my pecs and abs, and it greatly improves my thoracic spine mobility.

[@NicoHDrums]

Thank you for posting this video! Right on the money :)

[@KimTownsel]

Thank you! This year I moved to a low bar position after using high bar for several years. I had a shoulder issue that prevented me from effectively doing low bar but I'm still having wrist extension issues. I've been doing a version of this but not thinking about it helping my wrists so now I will focus on that as well. Thanks again.

[@jakehardbarger7494]

Just what I needed, thank you.

[@Walter-rs3cy]

Great video. Really helped me out today.

[@craigrickett6156]

great timing I'm having this issue with my squats

[@senhoritajanice]

Thank you a mil. I will definitely try this on my next squat sesh. I'm having pain from the shoulder to my elbow. And this sometimes causes me to rack the bar without finishing my set. It's been about 5mnths now I'm with this pain

[@jfuston33]

Great video!

[@TheWill66618]

Thank you for sharing!

[@Danboarding]

I'm glad I watched this video as it proved valuable to solve the issue that I was having getting the bar at a low position on my back. The wide grip may have helped. Thanks!

[@mrdeneanon9519]

Looking forward to embracing the pain. Thank you.

[@jakehahn2457]

Fantastic info and vid. Thanks!

[@alexlim9356]

Thanks for ur wise advice (to push thru the pain) & stretching technique. I couldn’t do a barbell squat for years. Im extremely inflexible. I managed to squat within a week (stretching almost daily) from watching ur vid! Doing shoulder dislocation drill (3 sets of 10) before this stretch (5 sets of 5) helps tremendously! Thanks.

[@HKommers]

late to the party, but whats the shoulder dislocation drill? Mine comes out of position pretty regularly

[@glenmartin9974]

Thanks for the tip, I need to try this.

[@adamjensen8112]

beautiful video thank you

[@DooganSniffer69]

Useful. Thanks.

[@peterboker7430]

Help's allot, thank you!!

[@TheLouisianan]

I watched this video about 2 weeks ago and by golly one day it just worked and I could low bar with no issues and I'm known to be a pretty inflexible person

[@marshalzhang5166]

thanks very informative and short

[@dancooper4583]

Over 50 and a software developer and have just making due with a wide grip. Thanks for the video and the stretch, I'll give it a shot.

[@mfsemprevivo]

I make some repetitions of "behind the neck pull downs" before squats ever. The movement is similar. Thanks for the advice. I will prove it

[@michaelcordes1483]

Thank you for the great movie! This is a very perfekt tool for beginning the Spaut. :-)

[@dixonbourne]

Thanks! this has been my biggest issue/ problem with the program, I'm 49, and my shoulder flexibility is horrible.

[@davidsonmg]

Swole IT Professionals around the world thank you!

[@alyoshazeifman4657]

Nice, will show this to my parents. It comes second nature to me so hard to explain.

[@emmanuelvenasquez5819]

Sir this video is very helpful for me, I have a tight Shoulders and I can't even position the bar properly on a high bar squat so I gave up doing BB Squats and replace it with Hack Squat Machine instead. I Hope this instructional video fix my concerns

[@browntrousersmoment]

Very good!

[@FloundaFlound]

Thank you.

[@samr7542]

That B&R bar looks so clean! Mine looks like shit. It's my only bar and I have old shitty plates that scratch it up.

[@davidlara105]

You had a shoulder injury?! I have hope, I suffered a shoulder injury the last year, I've not squatted since then, I miss it too much, I learnt how to do the five lifts from Starting Strength Book, I consider it the best book ever in this field.

[@Rachominator]

After nearly a month of doing this stretch, I could finally squat in the high bar position (I could only do goblet squats before, as I really could not put the bar behind me). Right now, I still have to bend my wrists significantly just to keep it in the high bar position. I hope that in a couple of months, I'll be able to low bar squat. TL;DR - this is a fantastic stretch and has been a tremendous help, and thank you Paul Horn for uploading this, and Mark Rippetoe for linking this video from his forum.

[@markgbyrne]

Rachominator I'm in the same situation now, graduating from goblet squats. My ego took a real beating when I couldn't get the bar lower than my neck. 😂 How are your squats now?

[@CedZii]

So are you low bar squatting like a boss now ?

[@ILLxNature]

I'm in the same situation. Sill stretching to get in the high bar position. Until i get it i put some straps on the bar and hold it there. Even if thats not optimal i can squat 300 lbs like this and my strength goes up

[@sully7597]

Same here. My shoulders burn more than my legs when I squat . Gonna start doing this stretch daily

[@DanONilsen]

Worked well for a software developer over 40 who hasn't been under the bar for quite some time.

[@klrdto3250]

Thats why its good to do lat pull downs and shoulder presses behind the neck and to learn to do it in good form... Anything that opens up the chest and improves mobility is good...

[@someoneprice2371]

alan thx

[@Torebordalpiano]

Great, so how often can I do this? Could I do something similar at home everyday for faster improvement?

[@noelstoll5384]

REALLY GREAT VID for this "over 60 with poor mobility" trying to get into lifting! Is there a recommended path of training for a person to take (as pertaining to squats) while they work on getting loose enough to low bar squats? Thanks!

[@MajorasMaskMailman]

Damn that shit was dope

[@tjtommyj]

Hey hi, my pain seems to be frontal delts, and side delts.

[@Army_Guy_]

How soon after surgery were you able to get back into low bar squats?

[@mikes3756]

⁠I can’t do the approved position so will try this stretch My only way now is to reverse the hand grip so my fingers are down from the wrist. Is this safe?

[@CWBush73]

What shoulder surgery did you have? I subluxated my L shoulder followed by a labrum repair. It hurts pretty much all the time. Not just when I lift. On squats when I rack the bar my shoulder has a real intense pain where I have to physically brace myself with my other arm.

[@coachjbates]

How far out of rotator cuff surgery do u recommend this stretch. I can all most get to high bar squat

[@Mascorvus]

Should I do it this way? It hurts because of my shoulder tendonitis

[@HunterAckermanAndTheDirtyJacks]

Paul, are you still coaching anywhere? Other people are now running Horn Strength and Conditioning in Los Angeles, and I'd like to book a coaching session on squats with you, specifically.

[@ragamuffin19d8]

Nice

Looks like this will put my shoulders in internal rotation - is that correct? Also how could I do this if I don’t have a squat rack or a bar? Is there a modified version of the stretch? Thanks!

[@gizjtr1]

hey having some trouble i mainly feel this stretch in my elbow am i doing something wrong

[@manuelb7255]

"Taste the pain" - Xavier renegade s1e1

[@undergroundindy]

I didn't even realize I had poor shoulder mobility until trying to learn the squat (transitioning from leg press) from Starting Strength. I'm maybe at a high bar flexibility at this point. Should I applying the same Starting Strength squat technique as I would with the low bar and work on progressing the bar lower and lower as flexibility allows, or is there another technique I should be practicing while the bar is higher up for me? Thanks!

[@Nsamity]

Do you keep your chest up and shoulder blades pinched while doing this?

[@jessyruel3006]

i'm 35 and have terrible mobility. Been doing stronglifts 5x5 for 10 weeks now, pain just started 2 weeks ago, I have no idea why ?! I get mad pain in my left elbow at the end of each set, can't even finish my routine !

[@JayvH]

When the squats get heavy for me (speaking of the area of 90 to 100 kg for me) I always get the problem, that the bar begins to move on the back. In a set of five the reps 4 and 5 are often done with a bar that is a bit out of position and I have to flex my wirst to hold it. When I record a video of my squats I can see how I flex my wrists when I come out of the hole. Can this be a result of poor shoulder mobility?

[@davidlara105]

JayvH bro, I had the same issue, I guess you hold the bar in the right place, if you do the breathing is important to keep your back tight and avoid the bar rolling down another issue is the kind of fabric in your shirt, any synthetic material does not work well at least you use chalk above the shirt where the bar rest. I hope this help you.

[@JesseGilbride]

I suggest putting the words "shoulder mobility" in the title or description, to help with searchability.

[@Beeftitan]

This would help with wrist and elbow pain as well, why not just write a novel in the title?

[@dogyamato5619]

I hope this works because this squat hurts like hell

[@alexwirt1275]

One thing I've been experiencing lately is a throbbing pain in my left bicep. The pain doesn't arrive until I finish my warmup sets and the pain will get so uncomfortable that I'm unable to concentrate on my squat. A side note is that I am a righty and I do not experience this pain in my right arm and I do have two one inch scars on my left bicep from a staph infection. Am I experiencing this pain due to lack of flexibility?

[@VladimirBelykh]

I have the same thing, I think. The pain is also present when I do pressing movements, like the bench press. But it started when I switched to low bar squat. This is an old comment, have you fixed this issue since posting it? If so, could you please tell me how? I'm unable to progress because of it.

[@RickyOrndorff]

I had issues with my bicep from low bar squatting too, actually popped the top head of the bicep out of position on my shoulder. I've definitely had to work on my flexibility too (software developer 🙋)

[@TSCsREFLEX]

Most of the time that is because it's a thick bar like 30mm.

[@teecee211]

same. but i havent tried this stretching method yet. i can do barbell bench press fine but when i try to dumbbell press i notice the pain in my bicep and have to stop. all started with low bar squat. i wont quit lowbar squat bc that version feels best and i am getting results but bicep pain is dogging me.

[@TheJayZhee]

hi same issue, i only have it on my left, righty feels good. how'd it go with you?

[@trptguy23]

I'm having trouble getting low enough for the squat (below parallel), I find that I compromise this lack of flexibility by basically doing a good morning. Any advice on this

[@oliverallen5324]

clark terry fan “hips” is the cue. you might need to be wider for depth.

[@michaelsmith7397]

Alan Thrall has a video exactly about his "good morning squat", look it up. In short, you need to bend at the hips and knees simultaneously, and not allowing your chest/head to come up when your coming out of the bottom.

[@hyperbolus7198]

So to do this "Stretch" at home. Do you need a rack and an olympic bar. I have a 15 pound bar I bought years ago. I am trying to think of a way to set this up to do this stretch. I will defnitely do this stretch as part of my warm up.

[@thetroyzernator]

Still can't do it. Watching Paul do it just confirms how unnatural looking it is. It feels like my joints are about to explode. Still trying though.

[@johnthemighty6189]

thetroyzernator still at it? How do your joints feel?

[@cmdrfunk]

@@johnthemighty6189 I attended his funeral. He died of an elbow stroke. It was very messy.

[@clayliddell3691]

WARNING: Be very careful with this stretch. I followed his instructions on this exactly and repeated this stretch every time I went to the gym for 3 weeks. I kept feeling pain and tingling in my arms every time I stretched, but I ignored it since he said pain was normal. After the third week, I woke up the following day and my entire arms were numb and I couldn’t use my hands without them shaking. A week after that, the numbness transitioned to pain. It’s now been 10 months. I’ve been to the doctor multiple times, gone through PT, had a nerve conduction study done. It seems I have an impinged nerve in both of my shoulders. The pain has died down, but it still flares up if I ever try lifting anything or typing on a keyboard.

[@jd0879]

I have a feeling you probably did it wrong. I wouldn’t be surprised if you went too deep

[@dinoXAs2]

@@jd0879 Nope. He probably have mobility issue that needs to fixed first this. So advice in this video is not good for everybody.

[@thebunnyluvr]

how would I do this at home without a bar?

[@JackgarPrime]

If you can find a way to keep a pipe or especially sturdy broom propped up against the edges of a doorway without it moving, that might work.

[@MuhannadRifaat]

First Mark and now You talking about shoulder surgery, I am starting to think that shoulder surgery is inevitable when strength training. what did you do wrong? and how could we prevent it?

[@brodiebutland1211]

Some of our coaches and lifters have hurt their shoulders lifting. Others have hurt their shoulders going about daily life. Most have had no shoulder surgery at all. Shoulder surgery--or any type of surgery--is by no means an "inevitable" byproduct of training. You're certainly more likely to injure your shoulders if you lift competitively, or if you don't use effective form--but even if you lift recreationally with perfect form, you may just be prone to shoulder problems (or hip problems, or knee problems, or...), or aging might catch up to you, or you become a victim of wrong place wrong time. One thing we do know, however, is that most of the population who undergo joint surgery were not injured from strength training (because they don't train), and a fairly large number were injured due to a lack of strength (such as not being able to catch oneself during a fall). If I'm going to take a risk, I'll take it being active. Given that the Grim Reaper is undefeated, I'd rather have him work for it than go out on something stupid like a fall in my kitchen.

[@MuhannadRifaat]

Thank you for the explanation, it makes sense. I do agree with you about taking risk while being active.

[@Army_Guy_]

M. Rifaat I would have to concur. My shoulder surgery coming up is from a reoccurring injury. I injured it trying to catch myself as I was falling then I made it worse by lifting too heavy with tricep extensions. My surgery is in a month and if I keep good low bar form I can still squat. I have more problems with dead lifting, benching, and obviously shoulder training.

[@Hanuman_]

no. what a ridiculous statement to make.

[@amyl363]

Preventing shoulder surgery -- see this video, esp 8:15 to 11:15 -- kzbin.info/www/bejne/aoWchoRqe6eJjqs

[@danlauffer8540]

I'm 71. I have never been able to do low bar or high bar squat with a straight bar and have stretch like this hundreds of times. Do you have any experience with people my age?

[@DavidFobare]

Dan, do you use a safety squat bar instead?

[@danlauffer8540]

Yes, I've worked out a way to put the weight on the low bar position. The problem is I can't use it in competition. I've tried the recommended stretching protocol off and on for 5 1/2 years. It doesn't help.

[@realism4183]

Hey, man. I recently attempted the low bar squat and was messing around with the form a bit. The next day I felt fine. I only had a bit of a bruise on my rear delt. The next week I went into the gym with a friend with the Intension of going for some PR’s on bench press. Right before I did that my girlfriend asked me to show her low bar squat, and I went right into the position without warming up my shoulders one bit. After that when I tried benching, my shoulder immoderately ached. I could tell that it wasn’t feeling perfect before that day, but it’s not before I did that my shoulder really started hurting. It’s been 2 days now. It’s fine when I’m it lifting. I can raise it over my head without pain, and do most movements pain free with exception to anything that has to do with external roatation. Have I strained a ligament or what do you think? And what should I do to recover it? Also, i noticed how my left shoulder’s external rotation mobility was way off compared to my right one which doesn’t hurt.

[@PitBlackBelt]

Why did he need shoulder surgery? Was it from doing squats with the bar in the low bar position?

[@paulmhorn]

Dips.

[@phillewis3108]

“Someone with this problem can maybe only get here”… dives under the bar WAY further than I can get! I can’t get the bar behind my head with both hands on it! (55yo software developer…)

[@kdogggggggggggg]

Nothing comes easy

[@jameswax6876]

Also to make it easier, try a thumbless grip and back your hands off the bar a little bit.

[@Beeftitan]

these are just bandaids and wont fix the problem

[@cingred13]

benefit of low bar squat vs high bar squat?

[@swampThaang]

Counter intuitively it is easier on your back even though you lean forward more. I also find it requires less ankle mobility.

[@supernova4128]

1:52

[@Alexor715]

Didn't know Ryan Reynolds has another brother...

[@TunnelVisionAthletic]

Improve T spine mobility too mate.

[@CootersTowing1]

5 minutes?

[@Michael-cb5nm]

“Recovering from shoulder surgery”...why are so many SS folks needing surgery? He’s a young guy...exercise should not be of a nature that damages the joints to such an extent.

[@BryonLape]

Men over 50 and software developers....that's me...twice...

[@frankiecash3274]

just grab a pvc pipe and do full range of motion... its not that complicated

[@christophersearight1262]

This is less than pleasant.