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Back Squat 3-3-3-3-3 reps

Dave Lipson 500lbs, making it look easy wmv/ mov


Introduction to the Low Bar Back Squat wmv/ mov

Mechanics, Movement, Placement wmv/ mov

Rip on Breath wmv/ mov

The Squat and the Hamstring wmv/ mov

Back Squat Geometry wmv/ mov

Cueing the Hamstring wmv/ mov

Hip Drive wmv/ mov


Back Squats are no joke.  When done properly, you will understand this paragraph:

There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.

This quote will be placed on the wall at the gym so you never forget it!  The man responsible is named Mark Rippetoe, and aside from his infamous quotes, he also owns the Wichita Falls Athletic Club/ CrossFit Wichita Falls.  Rip has 30 years of experience in the fitness industry and 10 years as a competitive powerlifter. He has published articles in the Strength and Conditioning Journal, is a regular contributor to the CrossFit Journal, and is the author of the books Starting Strength: Basic Barbell Training, Practical Programming for Strength Training, and Strong Enough: Thoughts from Thirty Years of Barbell Training.

Here is a segment from his Low Bar vs High Bar Squat article, discussing how he got into lifting:

I learned to squat a long time ago. It was 1977, and I had just been in a little altercation that convinced me that I might need to be in a little better shape than I was. I was an Early Adopter of soccer in high school (Texas, 1973-74, nobody knew what the hell we were doing, we had to buy the balls through the mail, football coaches thought we were girls, our soccer coach didn’t know what he was doing, etc.) and had continued playing intramural in college. I was in decent “shape” in the sense that I wasn’t fat, but considering myself then with 30 years of experience now, I can understand why I decided I need to train. I was a soccer player, for God’s sake. I was not very strong. And although my little brush with violence had left me mostly intact, I was unhappy with the outcome. I decided the same thing young men have been deciding since there have been young men: I was going to get stronger.

A lack of strength had not been a major factor in the affair. The guy only hit me once–a sucker punch, really and actually–and I was not completely inexperienced in these matters. But I failed to whip his ass, and failures of this type usually demand a response. Being a relatively civilized individual, my response was not to drive by and shoot him, as the pussies of today seem prone to do. It was to begin a systematic overhaul of the person responsible for my failure to whip his ass: me. And usually these types of overhauls involve a realization that you’re not as strong as a guy ought to be. Such epiphanies have for many decades been an important part of the gym business.


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