Setup and Bracing Guide For Low Bar Squatting 

Upper back and oblique tightness is definitely key!!

This! Exactly this!

Really appreciate it, that's everything I could have hoped for with putting this video out there!

@@PRsPerformance extremely underrated content..keep pumping it out..especially coming from a bodybuilding background, the explanation of gow the functions of the muscle group are supposed to be working is incredible. Much easier to follow then say flexion of your thoracic spine or pelvic tilt..for.me anyway

Glad it was helpful!

You're very welcome!

Glad I could help!

Hope to hear about some great progress! And yes, the simpler you can make cues, the better!

Thank you!

It’s on pace by like 2176 to hit 1 million views, just takes time!

You're very welcome!

Fantastic man, hope this helps then!!

Awesome, glad it was beneficial for you!

hahaha thats next level RU-vid production value!

Thank you!

Biceps do get strained in that low bar position

Thank you very much!

You're welcome, thanks for watching!

Thank you!

And you can definitely do that, but you then need to make sure to redo that again after you walk it out. First, so you can achieve a better brace, but second, so you don't start getting light headed from having to hold your breath for so long.

I was with you trying to find the same content 8 years ago when I needed it too haha!

Thanks man!

Very welcome

@@droiddevx03 hello prison mike

Between this and all my other squat technique videos, it would be the same outside of bar placement.

Yep you can!

One more question: is it more optimal to do so, or is it uninmportant for deadlift? Thanks so much! Haha

Just lots and lots of reading, watching, and some good mentors. Always trying to learn. Below are a couple links to databases of articles and videos I put together of just some of the things I've read/watched that I found beneficial! prsontheplatform.com/2018/09/12/database-of-the-best-powerlifting-articles/ prsontheplatform.com/2019/08/11/database-of-best-powerlifting-youtube-videos/

PRs Performance huge thanks ! Liked and shared

appreciate it!

Most of the time use the same stance that you feel most comfortable for high bar.

The only downside for some is they start to have a more relaxed grip, but if it feels good and you can keep a tight bar position on your back, go for it. I have plenty of people who use a false grip.

Yes same intention

@@PRsPerformance thank you!!

Sounds like you have either a shoulder mobility issue or grip width issue.

You likely will naturally brace without even thinking when unracking the weight, but yes that’s fine

Thumbless grip is fine, although I don’t think the benefit of it is what you mentioned.

To create upper rigidity, a solid shelf for the bar, and to counter the anterior bracing forces so that you do not over bias the opposite easy. I’d rather someone bias into extension than flexion, gravitational forces are already pulling us into flexion in the first place.

👌👌👌

I’d brace at the top before hinging down. Especially with conventional, I’d recommend most people brace at the top.

@@PRsPerformance yeah I've tried that but when I do that I get dizzy and lose tension by the time I start pulling... i use hook grip and for me right now it takes about 10 secs to set up and cue in everything... Is there any way around this?

"Try to grip/squeeze your belt with your obliques". Just make sure not to overdue it, you don't want to literally squeeze your belt, but your obliques extend above and below the below, so if you can feel like they are contracting and slightly squeezing into the top and bottom, that can sometimes work as a good cue.

@@PRsPerformance thank you, so pretend its like your obliques are your fingers coming out of the torso and just 'gripping' the belt from the top and bottom. Like kind of cupping it? Btw, do you have any tips for alleviating low bar position

I wouldn’t be able to say unless I was coaching you and saw footage of your setup.

Sounds good! Does elbows flares matter if it is straight parallel down or outwards, when squatting?

If we are talking about powerlifting, yes you will want to wear a belt. If you are not powerlifting, that's up to whatever your preference is. Also it does not take away from core stability. A belt does not stabilize the core on its own, it creates external cueing and pressure to help make it easier to brace and stabilize against. The core is still doing plenty of work. And example being if I punched you in the stomach right now, you'd brace extra hard to resist that external force, and you'd brace harder than you would if you just tried to do so on your own. That's the thought process behind what a belt is doing.

Then keep doing what you are doing if it feels good

Thank you! Thanks again for all the videos!@@PRsPerformance

I wouldn’t think extension, but more so retract and just keep the head and chest up when setting up in the rack.

@@PRsPerformance thank you for your reply. i will try that next time =)

There is going to be tension in the glutes, just like the whole body, but I would not squeeze them under. IMO if someone feels the need to squeeze their glutes to brace and get tension, its due to a lack of bracing at their core and possible not having their center of gravity positioned over their mid foot properly.

www.openpowerlifting.org/u/stevedenovi

I would say set it in whatever way you need to feel stable to unrack and walk out while not losing upper back position, which for most is minimal. Typically you'll do what is needed involuntarily to create a stable enough base at the low back and pelvis to unrack and walk out. The issue many people have though is that is the only time they set it, and its not easy to set it when the surrounding pelvic musculature is not even currently loaded. I'd rather worry about the upper back first, and then after the walk out worry about pelvic orientation. During that walk out you are going to lose position to an extent, so the optimal time IMO to set that low back/core/pelvis is after the walk out, not before.

yes kind of, but high bar isn't going to have the same upper back position and because of the placement, is just naturally going to be more challenging with maintain upper back position.

@@PRsPerformance Steve I commented on the other video but I have to thank you again! I went to the gym today and BEEN SO LONG since I felt GOOD squatting (used the low bar position) Used this set up video cues and the forward knee + chest lean! Also thanks for answering and I guess I'll stick to low bar for now!