How To Low Bar Squat

The low bar squat, contrary to what many experts say, is a simple exercise to learn. This video demonstrates proper form while I explain the step by step how to perfect your technique. I have said before that I do not suggest training with the low bar squat for raw strength, however to test your max the low bar squat will allow you to use the most weight. As a powerlifter, it is necessary for me to train this movement pattern in preparation for USA Powerlifting Nationals.

[hiwhat]

Holy mother of pause
What the pause
Damn, that pause

[dameon]

People who have never done a pause like that will never have the proper respect for it. That pause with that weight was brutal! This kid is damn strong.

[jkdlife]

Thanks Candytoe! I've always done high bar squats until today, which happened to be the heavy squat day on week 5 of your program. I failed doing 365 (high bar) last week and today I decided to try out low bar. Program called for 350lbs (based on my 360 max) for 1-4 reps. I got 4 reps and could have done another easily, which means my squat max is around 385-390. So basically my squat went from a 360 max to a 385 max just by switching to low bar. I was even going lower than usual.

[PG-gxsx]

Revisiting old Candito videos in 2022. Johnnie, I love you bro. Thank you passing down all your wisdom.

[datguy]

Yo Candito, thank you so much for this man.  I was doing ATG with piss poor form and it was hurting my back.  I could barely do 2 plate.  I worked up to a 3 plate single the first time using it, 0 back pain, and I actually felt like my hamstrings and ass did work.  Fucking amazing, love you dude.

[CanditoTrainingHQ]

Yes I recommend wearing a belt for low bar squats. High bar squats I recommend mixing in some beltless training. But low bar always keeping the belt on is safest in my opinion.

[CanditoTrainingHQ]

Thanks for the input! 3 things contribute to that issue. 1. Keeping upper back tightness (usually goes first then causes lower back to give). I'll make a vid on a quick easy tip for perfect upper back tightness.
2. Properly pulling the hips down (which I will without a doubt make a video on.
3. Keeping the knees out aligned with your feet. If the knees cave in or just go straight forward then it puts much of the pressure on the back (this is why feet point out)

Thanks for the kind words

[GreatBrandsNYC]

0:27 The Candito shuffle for them ladies in the crowd.

[CanditoTrainingHQ]

Yes. It is primarily for powerlifters as it allows you to use the most weight possible. You reach parallel with a smaller range of motion in terms of linear bar movement. This is because your knees dont go as far forward in the low bar squat.

I am a powerlifter so I switch to this style to prepare for competitions. If you are not a powerlifter, dont worry about it.

[CanditoTrainingHQ]

For most people I'd say break both hips and knees concurrently for low bar squats. It depends on style. If you can use a fairly wide stance like I recommend for low bar, then you'll be able to break at the hips concurrently with the knees. But if you use low bar with a narrow stance you'll have to start with the knees.

[CanditoTrainingHQ]

Thank you for understanding. It is refreshing to have an honest discussion bouncing around different ideas without any of the craziness youtube seems to bring out in the comments section. Then again it shouldn't be a surprise since you are educated and know what you're talking about.

[AKM]

Damn. I swear to god I thought dude actually posted a video of him failing on the squats on a tutorial video. Would've been funny af.

[CanditoTrainingHQ]

And I am glad that you are not a typical personal trainer. You clearly know what you are talking about and I also understand your concern as far as extension vs flexion.

I am not the only person who has stating that they have sore hip flexors from squatting. Many of my followers have told me they have the same and didnt even realize it was a good sign. It is definitely a nuance though which comes through experience. Your logic is valid but this is as I said a nuance in application.

[thepowerliftingprofessor]

My high school athletic coach told me that if i break parallel my knees would explode... Glad i proved him wrong! 

[gitterfritter]

Omar Isuf is a badass dude, and is always looking to learn and expand his knowledge. I'm a big fan of him. I came across Candito from Youtube suggestions and I can't stop watching his vids. Great information from both of these guys.

[CanditoTrainingHQ]

Thank you very much! It is supporters like you that make this all possible.

[BradWillo]

I'm aware of sartorius soreness and that makes sense as it is's a two joint muscle. I appreciate the in depth response and I can see where you're coming from now!

Cheers Brad

[CanditoTrainingHQ]

Also I will say that the hip flexor soreness may be due to the rotational forces on the hip during the squat as well as the stabilization. That is why it requires stellar form to even have this type of soreness. Very few actually use their hips properly with their feet out, opening up in the bottom position. Search "sartorius squat soreness" and you will find some people who have written on the issue.

Once again, I appreciate your comments as you actually bring up some good points.

[CanditoTrainingHQ]

Sure, put it as a video response to this video. You are correct about the need for a slightly greater forward lean when low bar squatting.

[CanditoTrainingHQ]

Yes that sound correct. It should feel like you are pulling your knees up toward your chest, rather than your chest falling toward your knees. As you descend deeper into the squat, you will sit back further progressively as you keep the tension on the hip flexors throughout.