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A more horizontal back angle characterizes the low bar squat compared to other squat variants. The back angle throughout the squat provides important information about whether the squat is being performed correctly or not.

During the descent, the back angle should set somewhere before halfway down the squat. Once the back angle sets, the back angle should stay nearly constant during the rest of the descent and coming up out of the bottom.

Two common errors occur on the ascent of the squat. Both involve an excessive change in back angle out of the bottom--the back becomes too horizontal or more vertical coming up out of the hole. Both involve a joint--either the knees or hips respectively--extending without much of contribution to the bar going up.

Explore these common squat errors, why they matter, and how to correct them as a lifter or coach.

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Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

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A more horizontal back angle characterizes the low bar squat compared to other squat variants.  The back angle throughout the squat provides important information about whether the squat is being performed correctly or not.

During the descent, the back angle should set somewhere before halfway down the squat.  Once the back angle sets, the back angle should stay nearly constant during the rest of the descent and coming up out of the bottom.  

Two common errors occur on the ascent of the squat.  Both involve an excessive change in back angle out of the bottom--the back becomes too horizontal or more vertical coming up out of the hole.  Both involve a joint--either the knees or hips respectively--extending without much of contribution to the bar going up.  

Explore these common squat errors, why they matter, and how to correct them as a lifter or coach.

BLOC sales and special offers: https://barbell-logic.com/offers/

Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt’s website
• Matt on Facebook
• Matt on Twitter

Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
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• [email protected]

Certain form issues pop up regularly with lifters. Common cues arise to address these issues. "Knees out" remains a staple cue for coaches looking to fix errors in the squat, including knee cave and knee slide.

As a lifter descends in a correctly performed squat, the muscles lengthen under load, and the lifter should feel an increased tightness as she approaches the bottom. This provides a stretch reflex that assists the successful completion of the lift. Knees caving in and knees sliding forward alleviate the tightness in the bottom, increasing the comfort in the bottom but decreasing the mechanical efficiency of the squat.

Learn the intricacies of knee slide and knee cave, how the "knees out" cue helps the knees stay out and reduce or eliminate knee cave and knee slide, and how this causes a more efficient squat.

BLOC sales and special offers: https://barbell-logic.com/offers/

Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt's website
• Matt on Facebook
• Matt on Twitter

Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
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• [email protected]

Certain form issues pop up regularly with lifters.  Common cues arise to address these issues.  “Knees out” remains a staple cue for coaches looking to fix errors in the squat, including knee cave and knee slide.

As a lifter descends in a correctly performed squat, the muscles lengthen under load, and the lifter should feel an increased tightness as she approaches the bottom.  This provides a stretch reflex that assists the successful completion of the lift.  Knees caving in and knees sliding forward alleviate the tightness in the bottom, increasing the comfort in the bottom but decreasing the mechanical efficiency of the squat.  

Learn the intricacies of knee slide and knee cave, how the “knees out” cue helps the knees stay out and reduce or eliminate knee cave and knee slide, and how this causes a more efficient squat.  

BLOC sales and special offers: https://barbell-logic.com/offers/

Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt’s website
• Matt on Facebook
• Matt on Twitter

Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook
• [email protected]

The squat builds strength, adds muscle, and increases mental toughness. The squat begins each training session at the beginning of a lifter's linear progression and often requires the most work from the coach and lifter to correct form issues. The squat deserves its nickname, "the king of the lifts."

Learn how to squat, which cues help lifters get in the correct position, and why we advocate for a low bar squat. Whether you're a lifter or coach, this episode will help you begin squatting or get your client squatting correctly.

BLOC sales and special offers: https://barbell-logic.com/offers/

Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt's website
• Matt on Facebook
• Matt on Twitter

Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
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The squat builds strength, adds muscle, and increases mental toughness.  The squat begins each training session at the beginning of a lifter’s linear progression and often requires the most work from the coach and lifter to correct form issues.  The squat deserves its nickname, “the king of the lifts.”

Learn how to squat, which cues help lifters get in the correct position, and why we advocate for a low bar squat.  Whether you’re a lifter or coach, this episode will help you begin squatting or get your client squatting correctly.

BLOC sales and special offers: https://barbell-logic.com/offers/

Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt’s website
• Matt on Facebook
• Matt on Twitter

Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook
• [email protected]

Figures in the fitness industry debate issues such as using RPE, including power cleans in linear progression, programming for older people, and prioritizing intensity or volume. Some argue whether a certain program provides better results than another program. While coaches may enjoy debating the finer points of programming, form and consistency--more than programming--determine how fast you progress toward your goals.

Improved, consistent form allows lifters to lift weights more efficiently. Consistent form also allows lifters to focus on driving the bar up. Novice lifters learning the lifts spend much mental energy working to improve their form.

Much of the early work for coaches and lifters involves improving form. Although a tiny minority seem to be able to improve their form without a coach, a coach greatly aids lifters in their ability to lift more efficiently and get stronger.

Consistency leads to long term progress, as it enables the lifter to receive the regular stress from which he can recover, adapt, and get stronger. The goal for early lifters should not be specific numbers on the bar but rather completing all assigned workouts.

Programming matters, but programming is secondary to form and consistency.

BLOC sales and special offers: https://barbell-logic.com/offers/

Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt's website
• Matt on Facebook
• Matt on Twitter

Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook
• [email protected]

Figures in the fitness industry debate issues such as using RPE, including power cleans in linear progression, programming for older people, and prioritizing intensity or volume.  Some argue whether a certain program provides better results than another program.  While coaches may enjoy debating the finer points of programming, form and consistency--more than programming--determine how fast you progress toward your goals.  

Improved, consistent form allows lifters to lift weights more efficiently.  Consistent form also allows lifters to focus on driving the bar up.  Novice lifters learning the lifts spend much mental energy working to improve their form.

Much of the early work for coaches and lifters involves improving form.  Although a tiny minority seem to be able to improve their form without a coach, a coach greatly aids lifters in their ability to lift more efficiently and get stronger.

Consistency leads to long term progress, as it enables the lifter to receive the regular stress from which he can recover, adapt, and get stronger.  The goal for early lifters should not be specific numbers on the bar but rather completing all assigned workouts.  

Programming matters, but programming is secondary to form and consistency.  

BLOC sales and special offers: https://barbell-logic.com/offers/

Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt’s website
• Matt on Facebook
• Matt on Twitter

Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook
• [email protected]

Coach Matt and Coach Niki outline three different deadlift programming "tracks" for lifters, based on their sex, age, size, level of training advancement, and long-term goals as a lifter. Over time, Matt and Niki have observed that, depending on these factors, most lifters will thrive in one of three tracks, or programming models.

1. Very high intensity / very low frequency with lots of supplemental lifts
2. A block style model with moderate to high intensity and moderate volume
3. A DUP style model with moderate intensity, high frequency, and moderate volume.

Track 1 tends to work best for large, strong (600+) male lifters, who struggle to recover after heavy deadlift workouts. Popularized by Westside barbell, this track calls for a heavy day of max effort deadlifts in a low rep range, followed by one or more (depending on level of advancement) speed days, which primarily consist of deadlift variations tailored for the lifter's individual weak points. The variations may be a deficit deadlift, rack pull, RDL, conventional deadlift pulled with accommodating resistance, etc.

Track 2 works for the majority of (male) lifters, the middle of the bell curve. Most of these lifters are not strong enough to drive strength adaptation long term with very infrequent heavy pulling, so in this track they will follow a block model in which they transitno from higher volume, moderate intensity deadlifts to low volume, high intensity deadlifts over the course of a training cycle, perhaps peaking with a meet at the end. Matt notes that, typically, deadlift volume will mirror squat volume but most lifters will end up pulling one fewer set of deadlifts than they squat (if the lifter squats 3x5, he will likely program 2x5 deadlifts).

Track 3 tends to work best for women, smaller men (under 200lbs), and younger athletes with high recovery capacity. This track calls for high frequency (3-5 slots per week) pulling with moderate volume and moderate intensity. Matt notes that even very strong deadlifters of smaller stature (think 600lbs pullers weighing 200lbs) tend to tolerate the higher frequency in this type of training better than their larger, heavier counterparts.

BLOC sales and special offers: https://barbell-logic.com/offers/

Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt's website
• Matt on Facebook
• Matt on Twitter

Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook
• [email protected]

Coach Matt and Coach Niki outline three different deadlift programming "tracks" for lifters, based on their sex, age, size, level of training advancement, and long-term goals as a lifter. Over time, Matt and Niki have observed that, depending on these factors, most lifters will thrive in one of three tracks, or programming models.