My latest at T-Nation: Squat Mechanics

[Mark Rippetoe]

http://www.t-nation.com/training/squ...deep-analysis/

[Sqwt]

I've found that I'm guilty of too upright torso in the squat, so this article is most welcome. For me the cue "chest up" before the start of each rep has somehow come to mean "keep my chest up for the duration of the lift", as I've had tendencies to shoot my hips up (and back) out of the hole without the chest following. As a consequence, hip drive is shit and the squat needs to be fixed ASAP.

How do you SSC's typically unfuck people's squats at seminars, do you have a set modus operandi? If I'm to unfuck my squat by myself and my video phone, would a good start be to lower the weights from usual work set weights and work on technique and using the "point your nipples at the floor" cue before working up in increments to or near previous work set weights once the technique is solid?

[commanist]

From the article:

"Knees outside the toes is a common misinterpretation made by exceptionally flexible people."

Thank you for typing this in black and white where it can be pounded into certain people's hypermobile skulls. And by certain people, I mean "me."

I had a layoff and forgot everything I knew about squatting. Because I am a kinesthetic idiot, as amply demonstrated at the seminar, I had been trying to find the bottom by shoving my knees out further and wound up hurting myself again because of it. A friend observed me and pointed out that the entirety of my knees were outside my toes, and further suggested that this was, perhaps, not the optimal way to proceed with a loaded barbell on my back. It was this that led me to finding this thread, and thereby (re-)learning that hypermobile people need to create their own stretch reflex by deliberately getting tight, rather than by folding entirely in half and pushing knees out sufficiently far to do a near-full split in the hole.

Funny as it sounds, that was all I needed to (mostly) fix my squat. Or at least fix it to the point where I wasn't popping hip flexors at mumbletymumble pounds.

[Bill Been]

"By this logic, the kazoo is a superior instrument to the piano". - Rip responds to the "front squat is simpler" objection.
Solid freaking gold.

[mike]

thanks! rip -- makes a nice review of good for...one quick question re:

"Looking up at the wall or the ceiling does nothing but fight against the correct back angle. So don't do it. Look down, you hard-headed assholes."

we're still talking 3-4 feet in front of us, correct?

thanks!

[Mark Rippetoe]

How do you SSC's typically unfuck people's squats at seminars, do you have a set modus operandi? If I'm to unfuck my squat by myself and my video phone, would a good start be to lower the weights from usual work set weights and work on technique and using the "point your nipples at the floor" cue before working up in increments to or near previous work set weights once the technique is solid?

We start with the empty bar and go up from there with absolutely correct technique.

thanks! rip -- makes a nice review of good for...one quick question re:

"Looking up at the wall or the ceiling does nothing but fight against the correct back angle. So don't do it. Look down, you hard-headed assholes."

we're still talking 3-4 feet in front of us, correct?

Yes.

"By this logic, the kazoo is a superior instrument to the piano". - Rip responds to the "front squat is simpler" objection.
Solid freaking gold.

It was "high-bar" is simpler, but thanks.

[Rob Waskis]

For me, having already read SS:BB3, the most valuable part of this article was the coaching cues sprinkled throughout.

And the kazoo thing.

[Cliff]

The arguments are always the same: low bar mechanics are different than that required to C&J and snatch. I am certain I have heard Rip say something to the effect that when the weights are heavy everyone drives out of the hole with hip drive (of course the alternative is a missed lift). The snatch video you posted demonstrates this quite nicely with that particular lifter.

[Eman]

Hey Rip, Great article yesterday and thanks for the invitation to post my question here. I wish to transform my squat from high bar to low bar and have some questions about overcoming my proportions. I am very tall (almost 6'6) but with a long torso, even for my height, and short femurs (again for my height) compared to my tibia. I feel I might struggle to maintain the weight over the balls of my feet with a more horizontal back. I suppose the lower I can place the bar on my back (even for low bar style) would be one recommended adjustment? Might stance also influence? Thanks again.

[elVarouza]

Get ready for the usual hips up vs. chest up discussion in 3, 2, 1...