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Old 04-09-2012, 10:06 AM   #1
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Default Common Squat Mistake - Elbows Flaring up

One of the most common squat flaws I see are "elbows flaring up." I was helping a lifter this morning, so I thought I would share this.

Quote:
When the elbows are up, the chest is not out, the back is not tight, and you'll tend to lean forward when squatting.
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Old 04-09-2012, 10:17 AM   #2
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Great bit of help. Wish I could get my FFTK folks to listen to me when I tell them this.
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Old 04-09-2012, 10:52 AM   #3
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A lot of this depends on 2 things.

1. High bar vs low bar
2. Hand placement.

With a low bar and wide hand grip, if I rotate the elbow down I will get very bad bar roll. Just something to keep in mind.
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Old 04-09-2012, 11:02 AM   #4
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Elbows up, elbows down?

http://www.youtube.com/watch?feature...&v=5_UjunJj-dw
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Old 04-09-2012, 11:05 AM   #5
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Quote:
Originally Posted by 5kgLifter View Post
I'm talking about the elbows rolling up during the squat due to a lack of back tightness.
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Old 04-09-2012, 11:16 AM   #6
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See in Ripp's teaching video the elbows are not flared up. "Up" is relative. Driving them "up and back" in setup creates tightness. This obviously is individual, but it doesn't mean flaring them up parallel to the ground during a rep, which is the flaw I am talking about.



The flaring I am discussing is from improper setup and a loose back. The elbows are allowed to drift up. Rippetoe doesn't do this. If Rippetoe saw someone with elbows drifting up during the squat he would correct them, because the back and arms aren't tight.

Notice his shoulder to elbow angle stays pretty close to his torso angle. This is not changing during the reps.

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Old 04-09-2012, 11:43 AM   #7
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Quote:
Originally Posted by BendtheBar View Post
I'm talking about the elbows rolling up during the squat due to a lack of back tightness.
Now that makes sense.
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Old 04-09-2012, 06:58 PM   #8
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Quote:
Originally Posted by J_Byrd View Post
A lot of this depends on 2 things.

1. High bar vs low bar
2. Hand placement.

With a low bar and wide hand grip, if I rotate the elbow down I will get very bad bar roll. Just something to keep in mind.
What bar placement is better?
Seems to me it depends on the morphology of the individual lifter,
with some lifters finding it easier to keep the chest up with a low (deltoid) bar
placement as opposed to high (traps). Thoughts?
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Old 04-09-2012, 07:13 PM   #9
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Quote:
Originally Posted by jp_ottawa View Post
What bar placement is better?
Seems to me it depends on the morphology of the individual lifter,
with some lifters finding it easier to keep the chest up with a low (deltoid) bar
placement as opposed to high (traps). Thoughts?
Better lies with the individual lifter. More quad dominate lifters prefer to squat narrow stance with a higher bar placement. PC dominate lifters will squat lower bar and wider stance. Then there is jackasses like me who squast low bar and narrow stance.
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Old 04-09-2012, 11:03 AM   #10
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My greater point was about rolling the elbows up in the hole, and a lack of focus on tightness in general. I merely posted this so beginners and those still relatively new to the squat could watch for this tendency in their videos.
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