Squat Pillar # 1 | The Set Up | JTSstrength.com

A strong setup is the first step in a successful squat. Failure to lock in a great position here makes it very unlikely that things can be optimal in the subsequent parts. In this video, Chad Wesley Smith walks you through his keys to a good setup.
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[@markoviner1229]

Hand positioning: the idea is to create tension thorough the upper back. Accomplish the following steps in a descending order for maximum efficacy: - Move your hands in as close as your shoulder mobility allows for 2:09 - Squeeze everything to the middle of the body 3:08 - Push elbows under the bar 4:33

[@sulezraz]

Create tension throughout the upper back to generate the most stable position for you to squat from. 1:18 1. Hand Position - Hands are as close as possible to the body (as much as your shoulder mobility will allow), elbows are aligned between the hand and back. Don’t flare the elbows, it doesn't create as much tension. 2:55 2. Upper Back Tightening - squeeze everything to the middle of the body, by focusing on pulling the scapula together and trying to pull the elbows toward the middle of the body and slightly to the back inline with the spine. 3:21 Don’t just move elbows into the sides. Try to touch your tricep to the back of the lats. 4:14 3. Push your elbows under the bar - It's a slight elbow move towards the bar to create additional tension by locking in.

[@emZee1994]

This is a fantastic episode to what I can only imagine will be a fantastic series. Please please do a follow up series on the deadlift and maybe even the bench

[@ameofcourse]

This is the absolute best presentation of how to set up the upper back that I've seen. I think I finally get it! Please make more!

[@Tork789]

I suffered from occasional lower back pain and was able to figure out that my poor squat technique was at fault. Tried all the 5 pillars implemented in my technique and my lower back is pain free for a month now. My dream of squatting 300 kg now can become true. Thank you guys, amazing content.

[@MrStrawberryfields4]

This was great and please please please Make more! Squats, deadlift, front squat, and BENCH especially. I could really really use this for bench.

[@mattbaker6386]

I'd love to see something like this for front squats

[@MrStrawberryfields4]

Matt Baker they have one

[@mattbaker6386]

Indeed: kzbin.info/www/bejne/eZ_GYaSBgaaambc

[@GrandmasterFerg]

I'd love to see one for the bicep curl 💪🏻😏

[@ToraJutsu01]

They have one. kzbin.info/www/bejne/moLaZapvjMyLmbM

[@NECROMANCER20]

@@ToraJutsu01 Damn it

[@fionaaleksoska]

Yes! This is just what I need as a complete beginer. Keep 'em coming, I have a lot to learn :)

[@berlinmitte]

Must have seen and read something similar dozens of times, but this finally got it into my thick skull and got my squat moving again. Thanks so much.

[@cognacbraun1]

Great new series, Chad! Good format, comprehensive yet compact. Keep 'em coming.

[@fuadismayilzada1816]

Thank you for theese informative videos you put.İ live in Azerbaijan where it is impossible to find a good coach.So I must rely on to theese videos.They help me alot

[@zeljko4189]

Great idea for new videos,i'm gonna learn so much!!

[@yimingzhh]

Thank you! 1. Hands as close as shoulder mobility allows for, but keep elbows inside of hands, W shape. 2. Elbows to the middle of back body (imaging touching tricep to back of lat, rolling shoulders back together), pull scapula together. 3. subtly push elbows under the bar. Goal: achieve overall tightness of the upper body.

[@kytriesstuff]

Great information! Excited for the next 4 pillars.

[@tendresexton4957]

I really appriciate this. The best videos i have found on squats..my knees go inward and explaining how to screw my feet and the weight distributionis giving me much more confidence!

[@milesrayl4078]

Chad and Marissa awesome video! Thank you!

[@codeyhanna767]

First time hearing anything about pulling the elbows towards eachother thx for all the great content :)

[@srdjanjovanovic3313]

Brilliant video , thanks for sharing !

[@JoseRodriguez-pq5sz]

God bless brother thank you.

[@timkelm7329]

Thanks! Watched this today and it helped quite a bit!

[@TFmsb]

Genuinely appreciate and learned so much from this video. This has been so helpful

[@JuggernautTrainingSystems]

Glad it was helpful!

[@kenshinag]

Juggernaut garage gym! I dig it!

[@MainzxLivewire]

So many excellent subtleties of information here 👌🏽👏🏽👏🏽

[@masterofnonegardeningandco7412]

Content is amazing! Thanks for teaching and sharing!

[@Watcher4187]

Curious to your thoughts on hand placement. You say to put them as close as you can but Chris Duffin says to put them similar to the position that you would use for a lat pulldown because it helps engage the lats and increase upper body stability. Personally, I had bicep pain when trying to get my hands in closer and Chris Duffin’s way worked a lot better and resulted in a higher total for me. Do you see a difference from athlete to athlete or do you experience a better squat setup due to hands in as close as possible for all/most athletes?

[@JuggernautTrainingSystems]

Adam Bean the shoulder pain issue would be covered by my caveat of "as close as your shoulder mobility allows".

[@jonnekytola5513]

The Starting Strength crew don't teach the crank up technique anymore because people started overdoing it. I think it was discussed somewhere else too, but at least here: startingstrength.com/training/preventing-elbow-pain-in-the-squat

[@McMeatBag]

I'm looking forward to the next part. Getting a good bracing breath under load is very difficult for me.

[@simonholdsworth6867]

Thank you for putting out such an informative video!

[@antoniettamancinelli6581]

This is excellent, thank you. 👌🏻

[@vincentvitadamo4753]

What about bar placement on your back? I'm sure everyone is a little different, but where would you say the best place to have the bar rest on?

[@Dinkyfish666]

Really helpful video, without loads of waffle! Thank you :)

[@rapisode1]

Great!!

[@eoinryan4271]

This is excellent thanks a million jts I love your page . Just wondering do you plan on doing something similar for bench and deadlift ?

[@Balonishell]

Awesome!

[@eddieoros6584]

wow great info!

[@ErikBrabantsPianist]

Great video, subbed!

[@ianbrown2989]

any video with marisa in it, is a good one :)

[@dawidbober9564]

Absolutely fantastic series altough one thing ruins my entire setup. Everything is tight, bar travels on the straight vertical path but in my starting position, bar always ends up being directly above the end of the heel or even behind heels. How can I get it over my midfoot?

[@JuggernautTrainingSystems]

Sounds like you need to lean your torso forward a bit

[@byRoyalty]

fire

[@chris123chris82]

Holy quads!

[@workwillfreeyou]

Marisa-Knockout!

[@valverdesupport]

will there be some advise on highbar squats too?

[@Nachtgeist.]

oh yeah just roll the shoulders back for them. and if their knees aren't tracking out properly just give them a good roll along the leg to help get her into position. and if the glutes aren't...

[@moom6154]

completed all the steps, watched a few times, yet its still extremely painful on my extremely bony back, anything to fix this or am I just going to have to stay at a low weight until I can build up my back muscles?

[@th0rgasm330]

Does all this apply to high bar or only low bar?

[@JuggernautTrainingSystems]

th0rgasm you'll still want to maximize tightness in high bar and these tips will be useful yes.

[@kw2836]

Question - if im struggling with these aspects, what would you suggest i add into my routine? More back exercises or something else?

[@mrcraigyboo]

Does this only apply to low bar?

[@JuggernautTrainingSystems]

It's for both.

[@volvo245]

Anything in here help for when your knee shits out chunks of meniscus?

[@RootinRichy]

Chad is literally three times heavier than Marissa.

[@zachthomas6230]

amazing video!!super random question though but doesn anyone know what kind of shoes she is wearing? i know they are jordan something?

[@vouvray59]

I have bursitis in my right shoulder and so any grip is, unfortunately, painful. Any thoughts?

[@tezzanewton]

Can I use this same setup for high bar as well as low bar?

[@Mstymntntop]

I have been struggling trying to find my squat stance. Don’t laugh at me and I am dead serious....While you are going #2, look at your hip angle as well as your foot angle. Seems to be that natural position to get you started. Try it and let me know your thoughts...

[@Chris-ni2pc]

yessssssssss

[@sneeuwballa]

What about stance width?

[@SwordofDamoclese1]

This is a low bar setup, what about high bar? Any differences?

[@thechinmoydeka]

Principles remain same

[@andrewzimmer2541]

Chad does the set up differ for low bar or high bar squat?

[@JuggernautTrainingSystems]

Some but not drastically: kzbin.info/www/bejne/h5nPf5WKqNurmKc

[@LiamEryt182]

I find it hard straightening my wrists when squatting 😕 my wrists look like they're going to snap half the time

[@jsb2590]

do you have your thumbs under? You can try doing an open grip and that should straighten them out.

[@TheEdwin7199]

Liam Almighty Yeah I have the same probably. But just deal with it different squat for different people we all can't have that god mobility.

[@LiamEryt182]

True true

[@LiamEryt182]

I'll give it a go cheers Jeff

[@dinoskendrovic20]

I have the same problem, and I just use wrist wraps on all my squat sets to keep bending my wrists a little but without the pain and discomfort. Look at Malanichev squat at 2:38, thats basically my setup, just with 700 lbs less haha

[@SquatSimp]

JTS book anyone?

[@TheEdwin7199]

Someone can't look at the camera without giggling.

[@marisa_inda]

Edwin I just never know what to do while he's talking. Do I just stand there, what do I do with my hands, should I look left or right?!? Loll

[@thispersonsdad7247]

Marisa Inda that's alright we're all too mesmerized by baby blue to pay attention to which way you're looking

[@jennijubilant]

honestly Marisa's quads make me cry baby tears of boo boo hurt

[@judithrosenberg3195]

Thumbs on top of the bar or under?

[@JuggernautTrainingSystems]

Either is fine. On top of the bar is a bit easier for shoulder mobility, under may allow for a bit more tightness in the upper back.

[@TheBlooRayChannel]

Long femur chat please.

[@adamg6284]

Chad got the classic Lenny physique

[@adamg6284]

Lawrence Malcheff look at an old video of Lenny when he was way younger. He still had a gut but didn't look like a giant waterbug. Him and Chad have a similar build.

[@mikecarter5631]

Marisa has the most gorgeous legs, and she's a hell of an athlete.

[@JumpDiffusion]

a hell of fake boobs as well (...*got ready for a ton of dislikes* :) )

[@rdrake316]

Marisa has discussed her decision and it was for more than just vanity reasons. I support her breast decision, fully.

[@TheFrankHuda]

Cue.

[@canererbay8842]

Step 1: Get that high-bar shenanigan out of your head.

[@outdoorthor7908]

268 to 0

[@zachcarson6377]

But I thought the guys that could squat with no hands were the most functional ;-)

[@problematic7993]

wow she is getting mogged so hard

[@Jokerizbadass]

Will this fix butt wink as well?

[@tonychi0807]

I love your videos and all but every time I feel like the woman is kidnapped by you

[@JuggernautTrainingSystems]

I can assure you, she is not.

[@tonychi0807]

@@JuggernautTrainingSystems Of course I know that but thats why its kind of funny

[@blank5659]

Why isn't she speaking? I'd like to hear the advice of a world champ. Unless he's her coach, I don't understand why he's dominating the tutorial.

[@JuggernautTrainingSystems]

He is her coach

[@JuggernautTrainingSystems]

As well as a 970# Squatter himself

[@kratoscraken5614]

Who's the chick on the cover in the red black and white? You guys shoulda showed that chick 💪👎

[@Guruofsexy222]

Her quads are so developed damn

[@kadijaish]

i dont have anything againts that she strangles me with those quads

[@angelotoledo7849]

Cheating in cheating a 3 in bench is bullshit. No full range of motion.

[@fuq1nutube]

Hey chad you cant be on the platform with non athletic shoes. Lol!

[@Nachtgeist.]

oh yeah just roll the shoulders back for them. and if their knees aren't tracking out properly just give them a good roll along the leg to help get her into position. and if the glutes aren't...