The Mindset That Changed His Squat IMMEDIATELY

[@JBravoRebel]

Once again the format of the video works so well: straightforward, simple, informative, visuals, and some humor. Wondering if any thought given to topics such ss rest / recovery / diet ? Thanks so much!

[@mariatheengineer]

Please help. I understood that a correct squat means that the bar path does not veer away from the straight line drawn from the mid-foot to the bar, thus not creating a moment arm. For my anatomy this means that I cannot bend my back nearly enough, even though the bar is quite low on my back. Please advise how important it is not to create a momment arm. Much appreciated.😊

[@TestifySC]

Solid question, and I've been meaning to do a video about this for a while now. Specifically, we want the center of mass (COM) of the lifter-barbell system to travel in that straight line you described, i.e., vertically and directly in line with the middle of the foot. At heavy weights, the bar does a marvelous job of approximating that COM, and you'll see the bar travel in such a path in a correctly executed squat, but at lighter weights and certainly with the empty barbell, this will not be the case (since most of that COM is comprised of the lifter's mass and not the barbell's). Thus, this is a very useful cue to visualize at heavy weights, but don't focus on it too much at lighter weights. Also, a coach's experience on using this concept will be different from the lifter's experience - since you (the lifter) don't see the entirety of yourself and the barbell while lifting, it can be very useful to focus on how the cue should make the lift feel, i.e., you should feel the weight of you and the barbell centered entirely on the middle of your foot. In other words, you shouldn't feel any more weight on the balls of your feet than you do on your heels. I hope this was helpful, and Mark Rippetoe has a great article that goes more in-depth on this in "Understanding the Master Cue": startingstrength.com/article/understanding-the-master-cue

[@mariatheengineer]

Thanks for your reply ❤

[@TestifySC]

You're very welcome.

[@EternalVids]

Nice, quick summary and I like the use of videos showing different people performing the movements correctly. Random question, but does anyone know what's the difference between the red and blue plates? They both say 25kg. My gym only has the blue ones, so I'm always wondering what's the deal with the red ones.

[@TestifySC]

Thanks very much, and as for the blue plates, if they’re in kilograms, they should always be 20 kg as the reds are 25 kg. This is true for both steel plates as well as bumper plates. The internationally accepted color coding is red = 25 kg, blue = 20 kg, yellow = 15 kg, green = 10 kg, and white = 5 kg. If somebody manufactured blue plates and put 25 kg on them, they messed up :-) In pounds, blue plates will often be 45 pounds since that is a near equivalent to the 20 kg plate. Here’s a video that we made a while back that you might find informative: KG Bumper Plates: Stuff You Didn't Know kzbin.info/www/bejne/o6KwkoyEjcqEq80

[@EternalVids]

@@TestifySC Thanks for the answer. Got my kg and lbs confused. You're right. The blue ones say 20kg at my gym. We just don't have the read ones.

[@TestifySC]

You’re welcome, and that makes sense.

[@nonobebert7646]

What does stance shoulder width apart mean ? Heels under the armpit or under the outside of the deltoid ?

[@TestifySC]

It's closer to heels under the armpit than the outside of the delts.

[@nonobebert7646]

@@TestifySC Thanks. It seems like yours are under the outside of your deltoids.

[@TestifySC]

You're very welcome, and while I don't often record my squat from directly behind or in front, I do record from that angle every now and then (yesterday, oddly enough). They're pretty much under the armpits - perhaps a cm wider. At any rate, don't sweat that description too much - it will vary a bit by person (anthropometry and a few other issues), but "shoulder width" is a good starting point. Too wide makes depth difficult, and too narrow does as well (and reduces the contribution of the adductors).

[@nonobebert7646]

@@TestifySC Thanks from a new lifter from New Caledonia.

[@TestifySC]

You’re welcome, and congratulations on starting your journey of strength! I would welcome you to come visit us sometime, but that might be quite the trip :-)

[@StephColbertsonStrength]

Gotta embrace the lean!

[@TestifySC]

Indeed!

[@anoophn1001]

I can only look between my toes to 1feet further max. I lose balance in my mind if I look farther or up.

[@TestifySC]

That’s a little close for what we recommend, but yep, looking up is definitely out.

[@brianstuntman4368]

I put a mark on the wall in front of me which is at eye level when I've reached the bottom. I focus on this spot throughout the squat. Not wearing shoes (just socks) allows me to slightly raise my toes, and gives me a better sense of when the centre of balance is over the middle each foot. Edit/update: I bought some proper shoes and switched my eyes to the floor. Feels better (still learning).

[@JBravoRebel]

I started in socks but feel more stable or grip with lifting shoes.