Everyday I hear something new, some instruction I've never heard before and certainly nothing that I've heard when I was taught how to squat 31 years ago.
Elbows up, elbows down, toes facing front, toes facing out, and on and on. Who cares if my toes are facing out or facing straight as long as the fundemental issue regarding this particular feature is taken care of. That feature is the path that your knees should follow and it's always the path of where your toes are pointing. How would you like to squat with your arms on top of the bar as if you were putting your arms across your girlfriends' shoulders? Never heard that one before? I've done it when the weights were light to medium-heavy just so I could take some pressure off my whole shoulder area. I'm not suggesting you do that, but I'm simply showing you how many different variations one can apply when squatting, as long as the fundamentals are kept in focus, where the bar travels in a straight line between where it's resting on your trapezius to the middle of your foot, then (and only then) one would perhaps begin to entertain other more "important" squatting issues.
My simple message to you is relax and execute the squat the way you feel comfortable and the way it feels comfortable and in the groove for you and not me, your friends, or anyone else for that matter.
Fadi.
ok just looked at it again..
one other thing - In low bar u need to use a hip-break first with your knees BEHIND or inline with your toes (low bar squats work your posterior chain more as the hammies and glutes take alot of the load).
In your video it is over your toes (mostly reserved for high bar squats) which puts more emphasis on the quads.
I paused it as required and drew a line.
Thank you Sir. I should be much more careful who I'm dealing with here since I know nothing of what is required as far as powerlifting is concerned and never have claimed so. Again, thank you for your observation my friend.Fadi, I'd say this matters more in low bar squatting than what you're used to - high bar Olympic squat. Raised elbows mean chest down / collapsed, and that would lead to an ugly good morning quickly when the weight gets heavy enough, or getting tipped over forward.
high bar: bar sits on top of the trapsCan someone please confirm for me the difference between a low/high bar positioning.
Is it about 3 inches?
+1Just saw that bit from ceffo about hip-break. As far as I know, IPF lifters are taught to break at the knees first, which causes the break at the hip at the same time, in a low bar, narrow to medium stance squat. This is how I'm taught at my club as well, and same is taught in our coaching course at Powerlifting Australia. Breaking at the hip first will lead to a chest down & hip rising first when you come out of the hole.
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