Setup and Bracing Guide For Low Bar Squatting

[@basedstruggler3436]

Dude this video is next level. I knew in my gut that I had days where squatting felt way better than others, and it was because of upper back tightness and oblique activation! Whenever I lost focus on those the lift felt clumsy and off balance!

[@PRsPerformance]

Upper back and oblique tightness is definitely key!!

[@benvinke6141]

This! Exactly this!

[@kwasymoto12]

Without question, the best explanation that includes cues that makes execution that much more seamless for bracing. I always understood the concepts for bracing, but never knew how to actually apply them thank you so much.

[@PRsPerformance]

Glad it was helpful!

[@angelooddo1163]

Although I just started powerlifting a short while ago..the pandemic allowed for thousands of hours of video watching trying to learn better technique. Hands down best explanation I've seen yet. Really feel like no matter what level you are you should be able to take something away from this video. 👍

[@PRsPerformance]

Really appreciate it, that's everything I could have hoped for with putting this video out there!

[@angelooddo1163]

@@PRsPerformance extremely underrated content..keep pumping it out..especially coming from a bodybuilding background, the explanation of gow the functions of the muscle group are supposed to be working is incredible. Much easier to follow then say flexion of your thoracic spine or pelvic tilt..for.me anyway

[@SuperMeiMei]

why this hasn't have millions views!!!

[@PRsPerformance]

It’s on pace by like 2176 to hit 1 million views, just takes time!

[@benvinke6141]

8:30 Now i understand why i sometimes got a bicep pump from squatting lol

[@PRsPerformance]

Biceps do get strained in that low bar position

[@seragaldinzaki4203]

Thank you so much for putting the time and effort to demonstrate the unracking subtle steps. God bless you

[@PRsPerformance]

You're very welcome!

[@this1fooItyler]

Just found your 10 week beginner program and because of this video I will be running it. I’ve been struggling with so many cues in my head from all these different people. Thank you for the info.

[@PRsPerformance]

Hope to hear about some great progress! And yes, the simpler you can make cues, the better!

[@titoguevara6061]

Fucking elite video! may everyone’s squat numbers drastically go up

[@PRsPerformance]

Thank you!

[@vidzofivi]

Thank you very much! I've been overcomplicating things, and you just explaining the basics very well helps to untangle that. This is great!!

[@PRsPerformance]

You're very welcome!

[@hunterthompson6191]

Man, you just changed my perspective on the setting position and bracing (I’ve been bracing only through my belly), gonna try this tomorrow on squat session. Much love from Russia, keep up the great content! By the way, AMAZING ballon analogy. You deserve a lot more subscribers.

[@PRsPerformance]

Glad I could help!

[@micahgoff7631]

Not going to lie - the balloon + tape demo changed my life. Great content

[@PRsPerformance]

hahaha thats next level KZbin production value!

[@AquinasBased]

Hey Steve can you do a video for high bar squatting?

[@PRsPerformance]

Between this and all my other squat technique videos, it would be the same outside of bar placement.

[@dragonchr15]

Where were you 8 to years ago when I needed this...lol

[@PRsPerformance]

I was with you trying to find the same content 8 years ago when I needed it too haha!

[@fernandomoreno5563]

i cant explain how accurately you're describing all my squat issues haha time to fix it!

[@PRsPerformance]

Fantastic man, hope this helps then!!

[@bRabbit227]

This is great! Should I use that exhaling oblique cue for deadlift too??

[@PRsPerformance]

Yep you can!

[@bRabbit227]

One more question: is it more optimal to do so, or is it uninmportant for deadlift? Thanks so much! Haha

[@lanidrac]

Interesting. I've been taking my breath out before unracking to set my ribs and pelvis. I'll give it a shot before rebracing and going down.

[@PRsPerformance]

And you can definitely do that, but you then need to make sure to redo that again after you walk it out. First, so you can achieve a better brace, but second, so you don't start getting light headed from having to hold your breath for so long.

[@sofiay.5831]

Came here from Sean's channel! Thanks for the great articulation.

[@PRsPerformance]

You're welcome, thanks for watching!

[@Connorleadbeater1]

Fantastic video.

[@PRsPerformance]

Thank you very much!

[@UnkownName]

Thanks a lot,i needed this

[@PRsPerformance]

Awesome, glad it was beneficial for you!

[@MegaDiscoZombie]

great vid!!

[@PRsPerformance]

Thank you!

[@formandconja1]

Great video. Very well explained

[@PRsPerformance]

Thank you!

[@Bruce_StrengthLabs]

What about very heavy weights when walking out and when its hard to keep those good positions, would you do a small brace before walking out the weight, and then right before the squat to maintain pelvis position in the walkout.

[@PRsPerformance]

You likely will naturally brace without even thinking when unracking the weight, but yes that’s fine

[@mackowski1122]

Thanks coach for great information! Is „pull downward”from 8:59 the same as „lat pulldown” intention from 1:04? Im not sure if the direction of pulling is same in those two cues :)

[@PRsPerformance]

Yes same intention

[@mackowski1122]

@@PRsPerformance thank you!!

[@0Fallen0]

Hey Steve! Unrelated question to this video but I thought Id just ask since you dont have a specific deadlift brace video. I pull conventional and just cannot connect with my core and like squeeze the obliques like you said when deadlifting while bent over. I try to pull it in but since I'm doing it against gravity instead of adjacent to it like on squat I just cannot oush air into my back and around with my core. So I end up puffing my stomach only right into the belt. How do I fix this? On squat I can brace as you said really well even without belt but this deadlift thing is really destroying my confidence before every deadlift session. Would really appreciate your tip. Thanks!

[@PRsPerformance]

I’d brace at the top before hinging down. Especially with conventional, I’d recommend most people brace at the top.

[@0Fallen0]

@@PRsPerformance yeah I've tried that but when I do that I get dizzy and lose tension by the time I start pulling... i use hook grip and for me right now it takes about 10 secs to set up and cue in everything... Is there any way around this?

[@GeringIstvan]

Love it ! Jeez man u are well spoken great information. Can i ask Where did u learn that many things and cues etc.

[@PRsPerformance]

Just lots and lots of reading, watching, and some good mentors. Always trying to learn. Below are a couple links to databases of articles and videos I put together of just some of the things I've read/watched that I found beneficial! prsontheplatform.com/2018/09/12/database-of-the-best-powerlifting-articles/ prsontheplatform.com/2019/08/11/database-of-best-powerlifting-youtube-videos/

[@GeringIstvan]

PRs Performance huge thanks ! Liked and shared

[@PRsPerformance]

appreciate it!

[@wiidisc]

Any solution for not being able to grab the bar hard because my wrists just bend when I go under and tries to put the bar on the "shelf" as low as I want. I then have to loose the grip with my thumbs and just hold the bar with four fingers

[@PRsPerformance]

Sounds like you have either a shoulder mobility issue or grip width issue.

[@21lamar21]

This is great content

[@PRsPerformance]

Thanks man!

[@MeharBhogal]

Great video, thanks

[@PRsPerformance]

Very welcome

[@MeharBhogal]

@@droiddevx03 hello prison mike

[@timodesmit4197]

Why is retraction a good thing here in your opinion? In the lowbar setup video of David Woolson he says we should avoid retraction in order to get in the best braced and stable position possible.

[@PRsPerformance]

To create upper rigidity, a solid shelf for the bar, and to counter the anterior bracing forces so that you do not over bias the opposite easy. I’d rather someone bias into extension than flexion, gravitational forces are already pulling us into flexion in the first place.

[@EandaGamez]

Awesome vid ! I saw some videos saying that for low bar squat, it's better to widen out our stance. Should I or is it fine if I keep the same stance width as a high bar squat? Thanks :>

[@PRsPerformance]

Most of the time use the same stance that you feel most comfortable for high bar.

[@youcefazri7009]

Hello 👋. What are your thoughts about using thumbless grip? The ones who advocate this argues that it prevents the bar from rolling upward especially when grinding

[@PRsPerformance]

Thumbless grip is fine, although I don’t think the benefit of it is what you mentioned.

[@prideneverdies1001]

Man I feel my hips kinda getting "centered" when I squeeze the glutes, I feel like I'm more prone to hip shifting if I don't, any thoughts on that? I feel like when I squeeze my glutes I find midfoot balance and find my overall "balance point", trying to find it without it and only focusing on bracing the abs and the weight on the foot and not finding many success

[@PRsPerformance]

Then keep doing what you are doing if it feels good

[@prideneverdies1001]

Thank you! Thanks again for all the videos!@@PRsPerformance

[@ameerahme]

Is the belt absolutely necessary. Won't it take away from the building up core stability.

[@PRsPerformance]

If we are talking about powerlifting, yes you will want to wear a belt. If you are not powerlifting, that's up to whatever your preference is. Also it does not take away from core stability. A belt does not stabilize the core on its own, it creates external cueing and pressure to help make it easier to brace and stabilize against. The core is still doing plenty of work. And example being if I punched you in the stomach right now, you'd brace extra hard to resist that external force, and you'd brace harder than you would if you just tried to do so on your own. That's the thought process behind what a belt is doing.

[@getfilipino123]

Hey Steve! With me pulling down that bar like a lat pull down, I get insane pain from my forearms/elbows or tennis elbow. Any tips or if I’m doing something incorrect?

[@PRsPerformance]

I wouldn’t be able to say unless I was coaching you and saw footage of your setup.

[@getfilipino123]

Sounds good! Does elbows flares matter if it is straight parallel down or outwards, when squatting?

[@Supbrozki]

How much do you lift though?

[@PRsPerformance]

www.openpowerlifting.org/u/stevedenovi

[@mustafaabd.7014]

Thank you for all this, I have a simple question, is there any negative to using a false grip? I have been using it for a while, and I switched to full grip today to see if I can get better upper back setup and just ended up with an achy wrist and not much change.

[@PRsPerformance]

The only downside for some is they start to have a more relaxed grip, but if it feels good and you can keep a tight bar position on your back, go for it. I have plenty of people who use a false grip.

[@TheJayZhee]

Are there any other cues to reinforce the oblique gripping part?

[@PRsPerformance]

"Try to grip/squeeze your belt with your obliques". Just make sure not to overdue it, you don't want to literally squeeze your belt, but your obliques extend above and below the below, so if you can feel like they are contracting and slightly squeezing into the top and bottom, that can sometimes work as a good cue.

[@TheJayZhee]

@@PRsPerformance thank you, so pretend its like your obliques are your fingers coming out of the torso and just 'gripping' the belt from the top and bottom. Like kind of cupping it? Btw, do you have any tips for alleviating low bar position

[@prideneverdies1001]

I feel much much tighter on the upper back going for the low bar position, can I achieve it the same on the high bar by following these cues and setup? Thank you for the videos, they are the best out there that I've ever seen

[@PRsPerformance]

yes kind of, but high bar isn't going to have the same upper back position and because of the placement, is just naturally going to be more challenging with maintain upper back position.

[@prideneverdies1001]

@@PRsPerformance Steve I commented on the other video but I have to thank you again! I went to the gym today and BEEN SO LONG since I felt GOOD squatting (used the low bar position) Used this set up video cues and the forward knee + chest lean! Also thanks for answering and I guess I'll stick to low bar for now!

[@idonthavetiktok4473]

I squat. Therefore I am !

[@PRsPerformance]

👌👌👌

[@lejohnbrames]

so am i supposed to extend my upper back before bracing ?

[@PRsPerformance]

I wouldn’t think extension, but more so retract and just keep the head and chest up when setting up in the rack.

[@lejohnbrames]

@@PRsPerformance thank you for your reply. i will try that next time =)

[@yungturtz6234]

So when I'm fully set up should my glutes not be tensioned? I always find myself squeezing my glutes when I'm at the top of my squat, how can I try and get out of this habit? I know you've explained it in the video I feel like I lose positioning however if I'm not and depth is sketch otherwise

[@PRsPerformance]

There is going to be tension in the glutes, just like the whole body, but I would not squeeze them under. IMO if someone feels the need to squeeze their glutes to brace and get tension, its due to a lack of bracing at their core and possible not having their center of gravity positioned over their mid foot properly.

[@filipposcarlata2923]

what about also setting your pelvis before the unrack?

[@PRsPerformance]

I would say set it in whatever way you need to feel stable to unrack and walk out while not losing upper back position, which for most is minimal. Typically you'll do what is needed involuntarily to create a stable enough base at the low back and pelvis to unrack and walk out. The issue many people have though is that is the only time they set it, and its not easy to set it when the surrounding pelvic musculature is not even currently loaded. I'd rather worry about the upper back first, and then after the walk out worry about pelvic orientation. During that walk out you are going to lose position to an extent, so the optimal time IMO to set that low back/core/pelvis is after the walk out, not before.