Powerlifting Coach Teaches You 4 MAJOR Tips to Improve Squat Form & Technique

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0:00 intro
1:19 The 2 ways to prevent squat compression
2:40 Key #1: Proper knee locking in squat walkout
4:59 key #2: Foot pressure for torso elongation
6:12 Key #3: proper rack position for extension rigidity
8:37 key #4: Internal cueing checklist for sensory feedback
10:44 my squat workout and why getting tight is the worst cue ever

[@nickvandersluys92]

1. Quads locked 2. Feet Pressing 3. Glutes Locked 4. Grip squeezed. 5. Shoulder pinned back 6. Chest broad/Head up. I'm memorizing these! Thanks Brendan

[@rpe1002]

Brendan with the wisdom: "Once you pay for it, then it is free." 🤣🤣🤣

[@BasementBrandon]

Some great insight. Looking jooicy.

[@BaldOmniMan]

Timestamps: 3:00 Key 1: Hard Lock the Quads for a strong walkout 5:20 Key 2 Heel, Toe, Outside, Inside Pressure SMASH your foot to create distance between the bar and the ground 6:19 Key 3 Stop it with the Geodude Elbows on Squat 9:04 # 4 Squeeze the bar bro 10:50 Squatting Voiceover

[@BigWolsky]

That quad lock is the most underrated squat tip ever.

[@shyfranklinstein9650]

One of the best things I did for my squat was take my setup and pick extremely serious. When the pick feels light and solid you know the squat is gonna be lit!

[@limitisillusion7]

I do this: Put weight on back. Go down. Go back up. Never failed the first two steps before.

[@Akiratksk]

Idk how to thank you coach, I have been struggling with my squat for months but after applying these queues, I feel 100 times better with my squat. Thank you so much Coach

[@callingvaibhav]

This is an excellent video. I think this is must watch for anyone squatting. Thank you, @Brendan Tietz, for creating this. Yes, I would love to see a similar video for all the three remaining lifts (Deadlift, Bench Press, and Press). I have taken notes and will definitely incorporate these cues in my next workout.

[@kaputasri]

Best squat tut ive seen so far.Thank you very much.

[@Wo1fLarsen]

Awesome content brother. Thanks for sharing the wisdom.

[@davab]

Didn't think about shoulder rotation... Love it.

[@ianleween8576]

Thx for the cue tip, I always thought I was supposed to keep my head neutral when low bar squatting, extending my neck and keeping my chest high makes the lift feel way more secure, much appreciated

[@TheDanBidondiShow]

BRO! Awesome advice! At the gym now and I dominated my squats today! You pointed out everything I was doing wrong and I corrected it with your advice. Thank you 💪💪

[@samrogers7657]

Subscribed. Content is always great. You deserve more views!

[@lailinglee197]

Excellent advice! 👍🏻👍🏻👍🏻

[@TheDanBidondiShow]

Thank you! You helped correct me everything I was doing wrong. Going to try this advice tonight at the gym. Everything you said makes 100% sense! I’ll let ya know how my squats go tonight 💪💪

[@MegaMagik95]

Wow. This is a really good video. I’ve got my first competition coming up and this will help me perform at my best!!!

[@matthewgillim5870]

Very informative love your videos keep it up

[@tmmm8578]

On the algorithm, I’ve had some friends see your stuff in their feeds nice! 100k soon

[@exxie1]

I'm gonna try this later, I think this is what I needed to make my form super clean. I found out about the grip by myself. I hope this will make me clean in up with perfection because I have been tweaking my squats for months

[@williamreid2270]

Young client asked me to be his Handler, though I have years of experience these tips are a nice refresher and I learned something new so I can pass on this knowledge. Thanks man!

[@ItsxMagiicGaming]

The video I neededdd. That feet in the ground cue seems like itll make a huge different for me. Cant wait to try it tomorrow

[@juanpablosaenz444]

This is something I’ve always known I need to work on but I always ignore. Will definitely think about it more next session

[@nickcollins9170]

Awesome vid Brendan could this be an ongoing thing for each of the big three thatd be tremendously helpful.

[@catedoge3206]

amazing video!!!!!

[@user-tx2hu1ds5y]

Your video explains the issues I see in my workout partner that I didn’t know how to explain. I’m not a expert ether. Or crazy strong. But I naturally do some of those things

[@OfficialPhdPepper]

Good stuff brother!

[@maxvangent3793]

This vid saved me thanks

[@tazsazzad4895]

Convinced your videos are geared specifically towards me lmao awesome video as usual

[@nicolasklug2311]

Solid ass video like usual Bren 💪

[@AlwayzPr0]

should I pull the bar down with my lats and into my shoulder? would doing this cause compression more?

[@mustafaaljobouri1598]

This channel is extremely…. Extremely underrated

[@kamiheaven]

May I ask if this applies for both types of squats? For high and low bar? Or is it specific to high bar?

[@slawekmiczalik8167]

Which model of shoes is Brendan wearing in this video? thanks

[@KUNDANPILLA-ng1uj]

i thought bro was yapping. but imma be honest i tried the strong grip and feet pressing. hit 345 for the first time today. grip is a game changer, atleast for me

[@JatinChhabra95]

but will it not defy the rib cage over pelvis thing ?

[@Carinha12324]

First time here. Cool neck dude

[@nathanradford3416]

Looking aesthetic asf man

[@HoldMyTube]

Ribs down is the favoured queue of all the compression/expansion gurus out there. Aka the 16% bill Hartman fanboys… It really confused me because I could never keep a tight upper back using that Q.

[@Rajdweep]

Hey sad news my flat bench decreased from 90kgx10 on top set to 90kgx6 reps today, i have been dieting since 58days n lost 5.4kg is it the only reason for quick strength decrease or something else😢😢

[@shadowhawk7441]

Might be your training style / programming. As of today I am down 7.8kg but the strongest I've ever been.

[@emmanuelbarrera2187]

I’m scared to lock my quads lol

[@Stalker20S2]

1

[@ivancampanodiaz]

I would imagine one of your best tips por deadlifting is "pull your shoulder blades up together in a retracted position because the bar is gonna try to pull them down in a protracted position". Just like "trying to stay tall" when having the bar on your back, that's just inefficient and energy-wasting. But as any other tip, if it works for you and makes you lift more, then it's ok I guess.

[@BrendanTietz]

I advise against that deadlift cue because it decreases arm length and thus increases range of motion. You’re creating a false equivalency between two distinct biomechanical situations. The spine being compressed decreases available neural activity. This is why when you are alerted by a very alarming sound while at rest the first thing you do is extend your spine. There’s plentiful scientific data available on this in the cognitive science and neuroscience realms. I’d encourage looking into the spine and how neural activity works. Beyond that there is the obvious disadvantage of lung capacity and distribution of tension. Any physical system supporting load, whether biological or structural, is subject to tension distribution. This is why bridges are designed in ways that you don’t displace inordinate amounts of tension into one area. The torso is the conduit of force transfer which channels the counterforce energy from the legs into the bar. Without a strong center less force gets transferred and you risk collapse. The problem here is the fitness community refuses to look at simplistic scientific literature outside of the realm of exercise science to understand basic physics or energy. I’d encourage you to expand your scope because you’re wrong both about your initial assumption as well as your belief system built on only an idea of energy conservation while denying physics and neuroscience.

[@ivancampanodiaz]

@@BrendanTietz I’m glad that you don’t advise that in the deadlift. I only mentioned that cue cause it apparently follows the same logic you’re applying to the idea of “working against compression”. Regarding the data on how spine extension activates when in danger and therefore that means you’re stronger, as far as I know, that gesture is just a reflex of how we (and animals nowadays) used to check if anything dangerous is approaching us, cause standing tall makes a clearer view of the surroundings. So, in a squat, extending the spine creates more space between the legs and hips to the bar, which results in less brace capacity in the core, more torque on the back (almost like in a high bar), and less stability (which obviously is gonna negatively impact force transfer) cause you’re not allowing every muscle to shorten as much as it needs, therefore not creating as much stability as possible. Of course I’m not saying you should anteriorly crunch your torso as much as you can, I agree that creating tension in the back extensors in order to fight the chest fall is good, but not by making the back “longer”.

[@BrendanTietz]

“As far as I know” is your problem with this reply. You’re self admitting you don’t know. There’s a plethora of research, go read it. Specifically out of Toronto’s university.

[@arindamsil1116]

FIRST

[@1000kamikasi]

First

[@astrotaco_bps]

bonus: open your eyes as wide as you fucking can lol.

[@UpsideDownGaming97]

Gymshark

[@GetUnwoke]

it does make my soul want to leave my body and come out of my ass. ahh nothing like good ol' squats

[@candleankle1805]

Gymshark. Hm, gay,

[@oscarvalenz]

Great video man 2 years later after releasing it but I’m going to take these tips 🦾