Low Bar Squat : Rack Position / Shoulder Warm-Up

Learn how I set up for the Squat: hands, wrists, elbows, and upper back. I've also included a Shoulder warm-up routine that I use to lessen the shoulder strain during the low bar squat.
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[@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?

[@railander]

This video saved my squat.

[@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.

[@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

[@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…

[@dosmaiz7361]

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

[@gingerbreadboy]

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

[@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!

[@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!!

[@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.

[@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!

[@nenadsavanovic8628]

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!

[@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!

[@fightington]

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

[@nickhoffman209]

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

[@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.

[@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.

[@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.

[@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

[@MeganLilyRose23]

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

[@Ian99585]

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

[@headbuster03]

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

[@quaile94]

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

[@xMTLKx]

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

[@kimberlyjuarez2424]

This helped me TREMENDOUSLY thank you so much 💗💗

[@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.

[@narmandakhjambaldorj2375]

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

[@Lewis_Thinks]

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

[@garrettbranscomb3862]

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

[@FestivalChic]

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

[@SevenMilliFrog]

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

[@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

[@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!

[@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.

[@chasematthes7347]

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

[@ConsoleCleric]

This video has probably answered why the bar rolls on me when I do highbar squats. Thanks for posting.

[@robdixson196]

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

[@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!

[@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.

[@tunaman2200]

Thanks for the mobility portion at the end!

[@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

[@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.

[@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.

[@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

[@viktorkristensen5168]

Hands down the best video about this topic

[@adriansutherland8876]

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

[@bountyclocker6415]

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

[@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

[@prembutter]

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

[@xxFG140xx]

Don’t forget about Mr. Cavalier from Athlean X

[@matthiasbalthasarnielsen8221]

Reivax Zagonlez o

[@maxisbored]

These banded warmups are great. thanks!

[@randomshiz1386]

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

[@dcs70]

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

[@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

[@Iiftedmindstate]

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

[@Kammmm]

great video as always Alan! :) thanks for making these videos.

[@kath.andrews]

Thank you for this amazing video, Alan!

[@alfredoramos1978]

Excellent video! I tried your tips. It works! Thank you!

[@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.

[@QuarterHater9]

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

[@TheMonochromeMemoirs]

Thanks for taking the time to make this great video

[@hellionzmma.gfteamindonesia]

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

[@EatnLift]

Awesome Alan, will try this. Thank you.

[@dr.manhattan5729]

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

[@kilowaverider]

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

[@gabelancour7075]

I always appreciate your content bro... Very helpful..

[@Inf7cted]

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

[@dyardsale5475]

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

[@erickwilkinson3717]

The subs are growing! Great work

[@daaaayyumm3214]

love the shoulder warm up

[@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. :)

[@zebrapedestrian]

This is fantastic! And props for Dethlok...

[@jackchen9637]

These tips are very useful. Thanks so much!!!!

[@GTLopez85]

Best squat video on KZbin

[@amirulaiman9353]

you help me a lot bro for understanding low barr

[@davusware4640]

This video has helped me tremendously!

[@jnnelarsen5090]

Damn alan. you saved my squat technic a lot whit this video. Thx man Aldo

[@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

[@captainvideo2]

Brilliant instruction and video...kudos!!

[@kylereynoldsfitness6701]

Great video! Love all the information!!

[@83Smarino]

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

[@theghost3133]

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

[@syros007]

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

[@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.

[@AdamIsMyNameO]

Good stuff Alan as always.

[@charlottech9990]

i really needed to see this. i am going to try both tomorrow.

[@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!

[@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

[@someguydontevencare943]

Alan is the man!

[@derbywrestler]

This video is incredibly helpful!

[@wesleyhovis5101]

Best content on KZbin

[@Hobson92]

very helpful and informaative thanks Alan!

[@coachthor4541]

Mustakrakish! Great video Thrall🤘🏻

[@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

[@pranavsubramanian3242]

Thank you Alan.

[@GOODF311A]

Great video, will definitely try this.

[@85guepard]

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

[@x0rZ15t]

Awesome video as always.

[@RedHyperion]

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

[@nokamistrength1280]

Thanks, that looks pretty good.I will try it.

[@davidgorelle9069]

Great video buddy! I learned a lot. Btw, epic beard 🤘