He's a GOAT, but definitely take the lessons from him and this video. A strong core and back is key to breaking through to higher weights in the squat.
Another potentially enormous benefit of rearward hip travel is lessening the stress on the knees, particularly from the bottom. I have very good ankle mobility and used to have an extremely upright backsquat, with zero rearwards hip travel from the bottom of the squat. It looked great aesthetically to me, however as my strength increased my knees protested loudly. It took months for them to recover. The "solution" was pushing my hips rearward directly from the bottom, increasing the shin to floor angle early in the ascent. This was and is a complete game changer, with zero pain and much better performance. It is till a very upright backsquat, just a tad more balanced and much much more forgiving on the knees due to the change in leverages (shin angle). Can warmly recommend anyone dealing with achy knees and a vertical backsquat to try this out.
Honestly the same deal for me. I even moved my stance out a bit, and lowered the bar on my back. Still high bar back squat with pretty upright torso, but feels infinitely better.
@@YuvrajSingh-hr9rh go for it mate! I found it super beneficial to film my technique from the side before and after, its so helpful for adjusting technique. And it might feel a tad more leant over but if you watch the video its probably still very upright unless you really overdo it. The que that worked for me is pressing the knees straight back instead of "standing straight up".
He has the ideal proportions for a high bar squat. A long torso and short femurs allow him to maintain good leverage at the bottom so that his back isn't overloaded.
The other thing about lu and his squat jerk is just how asthetic it is. When many lifters squat jerk it can look awkward and uncomfortable but he is so perfectly built for that style of lift he can make it look both effortless and asthetic
Id argue that the physics mentioned during the part on the back extensions is flawed. Back extensions wont develope the spinal erectors very well due to the hip extensors being put in a "weak" position. This is obvious if you try to do back raises with a 100kg barbell behind your head, versus doing a squat or goodmorning with the same weight. One will be a lot harder than the other, but the load on the back is the same. Meaning the back is not the limiting factor.
This is a an L take. Do back extensions and feel which muscles get worked the most, then do the same with good mornings. Back extensions work the spinal erectors, much more
The 2 things: 1. Being born with short femurs and perfect leverages helps, try to do that 2. Potentially start weightlifting as a young kid while on state supervision.
