Low Bar Squat : Rack Position / Shoulder Warm-Up

[@AlanThrall]

If you guys are experiencing a lot of wrist pain during the low bar try going thumbless and flatten those wrists while bending the barbell across your back! It makes a world of difference for me.

[@Fuckjaredmilton]

I've been having this problem since day 1. you sir are the man

[@benjimann24]

Hey Alan did you go to San Diego for boot? Were you echo company?

[@ricardogrant427]

Alan you sir are a genius, I hope you work with Elliott Hulse one day and really help spread the knowledge on proper form and fixing simple problems in compound exercises for an optimal workout

[@AlanThrall]

+Ben Mann yes San Diego. I was alpha company

[@ChrisBernierLifts]

+Alan Thrall (Untamed Strength) I compete in IPF meets and they require your thumb to go around the bar which I learned at my first meet so now I just train like that. Might it be better to just train with thumb over bar and swap up for competitions?

[@SantiYTx]

honestly, one of the best fitness channels on youtube

[@chrisallen9509]

+Santi not as good as mike chang

[@gerardocr1750]

Lets say this, is the best

[@ricardomanriquez9170]

4

[@AreshSaqib]

The only video that actually helped with my squat. It’s crazy how technical this lift really is, especially for people with tight shoulders and hips.

[@BuddiesBudease]

U don’t understand how much of my squat form has been directly impacted by u bro… I started watching probably about 5-6 years ago now and u have helped me tremendously… I was getting those beginner gains and added weight every week after I found my balance and broke Down my form… I have referred a few buddies over the years and recently shared again… he was mind Blown after I had him point his toes out and how he would kick her knees outward and was a game changer… instantly so now I’m sending him a few of Ones I Remember helping so much… I just wanna say thank u bro… it’s been a little bit since watching one Of Your vids and was surprised as hell ur doing Body building now…

[@railander]

This video saved my squat.

[@robertlesser3971]

Alan, this video completely fixed my low bar position in the squat. Going with the suicide grip fixed my elbow position and allowed me to increase 40lbs. on my squat in a 5 month training block. Thanks for the help!

[@theyeking7023]

How much you squat

[@silv3rbl4d3s1]

@@theyeking7023 at least 40

[@ilias-mu4vt]

@@silv3rbl4d3s1 quick maths

[@SpeedyMckeezy]

This video will help people indefinitely. I'm coming to it 6 years later to fix soreness in my shoulder caused by the low position. Thank you Mr. Thrall!

[@kevinmeier3236]

Tried some of your grip tips here and it immediately helped me keep the bar in position and not pitch forward in subsequent reps. Went from grinding 350 for two reps to 4 reps with that as the only change. Thanks brother!

[@SiL3ntWolF17]

well alan thrall, jonnie candito and omar isuf are the best training channels in yt. they provide solid advice and zero bs. thanks for the video Alan. greetings from PR

[@royalhealthdan]

+Reivax Zagonlez ---------May I introduce to you... Athlean X!

[@xxFG140xx]

Don’t forget about Mr. Cavalier from Athlean X

[@matthiasbalthasarnielsen8221]

Reivax Zagonlez o

[@lewisrainwater9527]

Thank you for the advice. Shoulder and wrist pain has been my primary limiting factor since I starteded squating a few months ago. My form worked untill i got around 235 my max by 5 and anywhere around that takes some trial and error or i psyce myself up and it magically goes away idk how. Love all your low bar info. It's helped me a lot. I went from knee pain at 135 and skipping and hating leg days, to squats being the number one thing I do. Its actually eliminated most of my knee pain now in my every day life.

[@SevenMilliFrog]

7 years and this video still one of the best around there

[@dosmaiz7361]

"Just go with the flow, bro." Not sure why that made me laugh. love the vids!

[@WargamerNed]

Alan, this is gold. I'm a pretty big guy and my shoulder's HATE squats. Hopefully this guide can help me get back at it and setting PR's! Thank you!

[@Monsieur2068]

Thanks Alan for those stretches, just started Starting Strength, am doing yoga on my none workout days but needing something to do a nice warm up before low bars.

[@llmagei]

Switching from high bar to low bar, This video helped me out a lot! Especially that last bit on the video. I had some insane shoulder pain due to mobility issues. Thanks!!

[@IgotpoorNowRich]

Alan is saving my squat and spine/left shoulder problem. he realy knows how to explain it so basic, that even dumbasses like me understand it from. greets from germany! TRAIN UNTAMED

[@gingerbreadboy]

Every video I learn something new to take forward and have my enthusiasm for lifting increased. Thank you Alan!

[@Ian99585]

I've watched countless squat videos. None have helped me more than this. Thanks!

[@nickhoffman209]

Man all your videos that I've watched so far have helped me so much! Thanks, keep up the great work.

[@theodorkadorno2221]

This helped me immensely. I struggled with my squats for so long, from shit form, to painful elbow pain. Your videos have been incredibly useful as I've improved this movement.

[@schmo9425]

DAMN I was squatting low bar with a high bar rack position!!! I have to reduce a lot of weight now to get my shoulders used to this new position. THANKS BRO. Edit: I'm now squatting way more than I ever have. Didn't take long to get used to the new position.

[@Jocelyn-Blzr]

u a legend for updating this

[@VanwattGymChannel]

I need to Matrix your knowledge into my head.

[@kadijaish]

+VanWattGymChannel It would be nice to wake up get out of bad and say I KNOW TECHNIQUE ON BIG 3

[@georgebeans8339]

Thank you , as my squat get heavy my shoulders have tightened up, this has helped alot, I can now get the bar lower and arms in

[@elitesuperhaxor]

Alan I would just like to say thank you for all this informative helpful content. I always wanted to get into low bar squats but for me they felt awkward when compared to high bar squats. I realise what might be one of my key issues with low bar squats now thanks to your video! One day when I go to America, I'll be sure to come say thanks in person and throw some weight around with you!

[@JohnWedderburn]

Great video! I was previously wrapping my thumbs around the bar and was getting elbow pain when squatting. Watched this video, deloaded and learnt how to hold the bar without thumbs resulting in flat wrists. So far, I feel better braced and and squat just feels heavy rather than heavy and painful on my arms.

[@christianfritz3373]

This def the solution for anyone 6'+ I knew I wasn't doin somthing right so seeing this monster do it professionally has helped me click my gears in.

[@dr.manhattan5729]

Alan has been shitting Gold on this channel lately. Really appreciate all the info Broseph.

[@fightington]

you always have a vid for exactly what I need bro, thanks heaps!

[@MeganLilyRose23]

Was trying lowbar squats today and had some wrist pain... this video was just what I needed! Thanks Alan, always good info

[@quaile94]

Most informative person on KZbin Alan you break it down so easy , thank you very much

[@robdixson196]

Applying this to my low bar technique tommorow, I am getting close to something resembling a good squat very soon

[@DaleSix66]

I tried this today for first time ever and pissed a 140kg squat like it was nothing. Its added 15kg into my one rep max I cant believe it works so well as opposed to resting the bar on your traps. I thought it was gonna be another gimmick but was pleasantly surprised, cheers for the info

[@melissamariee710]

I just started going to the gym and I'm obsessed with watching your videos XD

[@schmo9425]

Will you Marie me Mel?

[@adamgriffith-smith9106]

@@schmo9425 are you for real dude

[@schmo9425]

@@adamgriffith-smith9106 no it's a play on her name.. get it?

[@randyallin996]

6yrs old. And im getting help from these videos. Having hell with my wrist elbows shoulders because of wrist bent

[@TheKoog97]

You shouldnt be squatting at such a young age

[@GTLopez513]

Best squat video on KZbin

[@SmurffNationn]

After developing wrist pain from low bar squats, I used all of these “tricks” for years. Unfortunately, they simply transferred the pain from my wrist into new places: bicep pain, golfer’s elbow, forearm pain, upper back cramping, and loss of feeling in my fingertips. The solution for me has been working on external shoulder rotation and loosening up my lats to get the bar into a better position. SquatU has some videos on it. The exercises at the end of this video are also good.

[@dragonchr15]

That is the ultimate issue for most people. This video is a great part 2 after you develop the requisite mobility

[@viktorkristensen5168]

Hands down the best video about this topic

[@syros007]

Nice to see that you have a Pyros Dimas (Πύρρος Δήμας) poster in your gym.

[@lemusjesus83]

Wow, amazing. Today on my bus ride from school to the gym I was reading Starting strength(thanks to you) , the first chapter on squats. Everything you said where the exact problems I was having today. Foot position was cool , but I was having trouble with what you just helped me with in this video.

[@XXSomeDudeXX]

This is great advice. It's how I squat. I basically figured it out on my own through trial and error. When I was first learning how to squat I heard people bash thumbless grip, but it felt better to me so I stuck with it.

[@UncleHacksaw]

finally someone else who listens to dethklok outside of the show!

[@tunaman2200]

Thanks for the mobility portion at the end!

[@muscleandmath2910]

Instead of flattening the wrists, can we start with the wrists bent back completely (before unracking of course) with our elbows horizontal. This will allow us to create a rigid shelf for the bar to rest. From there we can move the elbows down just until the wrist is flat. Seems like a good way to simultaneously tighten the lats.

[@michaelcorcoran3942]

Just started doing this to avoid making my spinal bone thicker in the high bar squat. This video completely addresses all my shitty little problems. Thanks

[@MrSexytree]

No wonder you are so strong, you listen to Dethklok!

[@garrettbranscomb3862]

Just watched this recently and it helped me get proper positioning.

[@j.q.3334]

I'm going to implement this in my squat. I squat 5x5x120kg. Low bar. I wanna climb the mountain towards 150 kg this year. Nerve pain in my left upper arm (and sometimes in my shoulder) delayed my journey. I hope Alan's tips will open the road again. In an untamed fashion of course. :)

[@JasielArredondo]

Hey, Alan, i wanted to tell you i tried back squats for the first time. It sounds funny because right from the get-go when i started squatting in high school, i always did high bar squats. My friends would always be several numbers ahead of me all the time, but they never told me anything because they never went nowhere near as low as i did. It wasn't until i got older and started learning the difference between the two, that i realized that nothing was wrong with me, my style was just different. I must say, it was much easier to move weight up with the low bar squat, not to mention, for some reason, i was also even able to do more reps, and more comfortably. It all makes sense now when i watch these heavy squat videos on KZbin and push crazy numbers, but because it's on their back, most. Rare is the case i ever see someone squat big numbers with the high, unless I'm watching olympic videos. I will definitley be incorporating low bar squats to my routine, thank you. The only problem i had was having minor flexibility in the shoulders, other than that, flexibility for depth in the low bar was no problem. Keep the videos coming, Alan!

[@TheMonochromeMemoirs]

Thanks for taking the time to make this great video

[@UprisingFatality]

Tips for a taller lifter. I just turned 18. 6'6, 134kg (295lb). I've managed to get my deadlift form right, now, pulling 180kg (396lb) nicely. Bench press hitting 130kg (286lb). OHP at 80kg (176lb) can do 90kg (198lb) but I quote 80, as I'm only quoting perfect form lifts. Despite these pretty decent lifts, my squat is limited to 100kg (220lb), and I really struggle with form, not power.

[@joemeschke]

Have a gym buddy record you doing squats from a lateral perspective to better analyze your form and see what you can improve on. Worked for me and my deadlifts. Also, when do you do legs/squats? If you're trying to do squats after recently doing deadlifts you might want to give your lower back some more time to recoup, or just switch up your routine. It's funny cause your stats and mine are kind of flip-flopped, in that I can deadlift 405 and squat 355, but my bench has always sucked at like 245.

[@jonjrosen]

another tip to help the barbell stay in place and reduce the discomfort from putting the weight on your back: do rear delt flies using dumbells or a machine (if your gym has one). Also, do some lat pulldowns, pullups or cable rows just to get a good amount of blood into your back. This creates a more solid place for the barbell to go. The trick is not to where yourself out, but still get good bloodflow into those areas.

[@theosis_pilgrim8994]

Never thought about doing the over head presses in the bottom of the squat for a shoulder warm up. I'll have to try that.

[@FestivalChic]

you Sir are a genius! awesome videos, and great music 💪

[@Lewis_Thinks]

brilliant video! This is a really common problem but I've not seen anyone put up content about it! THANKS ALAN!

[@brad6557]

Chris Duffin did a video with Silent Mike about squatting where he had him doing the banded overhead squats. Those are absolutely killer. Great video Thrall.

[@brandonrichey8420]

You provide excellent info. I've learned to use my leg drive on bench way better and I'm sure this will help my squat too.

[@narmandakhjambaldorj2375]

Maaan your contents are very informative, thanks for sharing good stuff!!!

[@MrUtoguy]

Lucky that today is my leg day! Planned on doing High bar squats as usually but will definitely practice some back squats after it. Thank you Alan!

[@davidt.2726]

Thank you for this video. I have good squat form for the most part, but my rack position was always terrible. My wrists extended and my forearms were parallel to the ground. Now I got my rack position fixed!

[@richardevans8908]

Damnnnn Alan back at it again with the informative videos, one of my favourite KZbin channels right now, maybe even on par with mark bell

[@boxlad7583]

If you're going for info alan is better, mark is the best humorous lifting channel in my opinion

[@theghost3133]

Dear Allan, thank you a lot You fixed my squat i think. Today felt much better.

[@headbuster03]

I learn something new everyday. Ty for the knowledge and Semper Fi, Alan.

[@SarahTheVegan]

I almost bench more than I squat which is super sad, and it's because of my wrists hurting on the low bar squat, this was super helpful thanks!

[@wesleyhovis5101]

Best content on KZbin

[@dyardsale5475]

Y raises feel good even without a band. Lateral raises with 10-pound plate (side, front, and rear) and spinning straight arm clockwise and counterclockwise worked a lot better for me. I have a lot of left shoulder pain when setting up bar.

[@nilfredotomas4856]

very good video, I switched to low bar and I'm making nice improvements but was being limited on volume sets because of an uncomfortable bar placement

[@dyardsale5475]

Thanks Alan. In the midst of changing my squat position.

[@chasegaetze4507]

Your videos have helped my squat game so much. I could never figure out why my wrists hurt so bad and the bar kept rolling down my back and was never taught correctly.

[@davidallen1753]

So helpful, I had my hands bent back which caused medial epicondylitis

[@hellionzmma.gfteamindonesia]

Tips are very useful for me and work optimally Thanks for sharing

[@joelewis4431]

next can you show path of the knees..and position of the feet IE. pointing out or strait ahead. Love the videos. Greatly appreciate them.

[@kimberlyjuarez2424]

This helped me TREMENDOUSLY thank you so much 💗💗

[@85guepard]

thank a lot...!!! I almost injured my neck and my wrists before to learn from your technique. .....

[@adriansutherland8876]

Cheers for the shoulder warm-up routine bro, just what I need.

[@admireinspire]

Thunderhorse is my hype song but awaken is still effective.

[@RTAMOTORSPORTS]

Lmao me too

[@chasematthes7347]

Thanks a lot for the shoulder flexibility drills! I've always struggled to get my hands back there when doing squats!

[@skyyler5300]

i trust this man with my life

[@shivabest2469]

This is Shiva. Shiva *likes* Alan's videos before he even watches them. Shiva is smart. Be more like Shiva.

[@amirulaiman9353]

you help me a lot bro for understanding low barr

[@coachthor4541]

Mustakrakish! Great video Thrall🤘🏻

[@maxisbored]

These banded warmups are great. thanks!

[@83Smarino]

This video helped a lot. Thanks. My elbows and wrists were moving all over the place.

[@xMTLKx]

Just started Low Bar Squats yesterday, definitely gonna love that one thanks you so much !

[@zebrapedestrian]

This is fantastic! And props for Dethlok...

[@QuarterHater9]

thats short and sweet but informative! thanks always for great tips man.

[@kilowaverider]

Hav been missing the ... "Traain Untaaammed" ♥️

[@RedHyperion]

Great video. small live"" video tutorials like that help a lot of people

[@HelloSpyMyLie]

Buddy’s got the deepest lowbar squat of all time

[@Metal_Muscles7]

Great informative video. Nice Danzig poster on the wall.

[@Iiftedmindstate]

Another game changer for me! Thanks for the informative content 👍

[@erickwilkinson3717]

The subs are growing! Great work

[@gthree0239]

Thanks for this. I had my shoulder pop and have had trouble getting into the squat position for 2 weeks now. Plus, with a shoulder injury just about every other workout hurts. I’ll be giving those warm up exercises a try.

[@bountyclocker6415]

Alan is awesome, great information, very well explained and knowledgeable. Thanks!

[@gminors]

Perfect. Just what I was looking for thanks mate! Can't wait until leg day.

[@arbitrarity]

love the shoulder warm up

[@DougieSSyd]

Great video mate. Really helped stabilize my set up ....felt so much more secure ...thanks

[@Inf7cted]

thank you. Downloaded this to take to the gym with me tomorrow.

[@vicentereynosojr.3126]

One of the best Low Bar vids Ive seen to date. Very insightful and has definitely given me things to tweak on my squat. I will ASK, would you recommend those heel lifting shoes for low bar? in my past research i would get mixed messages on their benefits in different types of squats (low, high, Front) I figured i'd directly ask a seasoned lifters such as yourself. Thanks you!

[@randomshiz1386]

i really needed this. best explanation ever. love your work. thanks bro

[@someguydontevencare943]

Alan is the man!