The Mechanics, The Movement, The Placement

By Mark Rippetoe

September 18, 2009

Curmudgeonly barbell expert Mark Rippetoe is not given to subtlety—which is a very good thing when you’re learning how to squat.

Coach Rip defines good form in the squat as follows: the ability to keep a barbell exactly over the middle of the foot throughout the entire range of motion. Doing so eliminates the “lever arm”—or “moment arm”—between the bar and the middle of your foot. If the bar deviates from this position, you create a lever you have to work against in order to balance the load.

Other moment arms, such as the distance between your hips and the bar, represent the resistance you have to overcome during the movement. The key to the exercise: overcoming the inherent moment arms without introducing new ones created with bad form.

5min 49sec

Additional reading: Low-Bar vs. High-Bar Back Squat by Mark Rippetoe, published May 1, 2008.

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9 Comments on “The Mechanics, The Movement, The Placement”

wrote …

This is a little off topic, but can anyone tell me why I should buy a pair of weight lifting shoes for squatting and o-lifting when my gym lets me lift barefoot. Any thoughts on the rogue do-wins vs adidas ironwok III (unfortunately older adidas styles are impossible to find in my size)

wrote …

Lifting barefoot is about learning feel and balance, particularly in the deadlift. Overall, the dense sole of a weightlifting shoe, the often-wood midsole, and the angle of the sole allow the knee to move more forward in a stable fashion to aid keeping the weight over the magic center of the foot, thereby enabling you to move more dynamically safely with more weight.

All I know is the Adidas have been great for me, and I assume there is a reason most of the top lifters on the planet wear them--maybe it's just endorsements, but I think not.

JAMES KITCHER wrote …

I own your basic Do-Wins an tried on some flavor of the Adidas at a Catalyst Oly Seminar. The Adidas seem to be waaaaay better.

replied to comment from Brett VanVeller…

Especially for Olift, the heel lift in the shoe will promote more forward knee travel (while still driving off the heel) and allow you to keep your torso more upright while hitting a deep squat. If you are fairly inflexible, this should help out your high bar back squat/front squat/overhead squat a lot.

wrote …

On this video appears that it should be another video detailing the "moment arm" definition included in "four forces (the fourth force) part 2 but I was able to find it. Any help? Thanks

wrote …

oPS i MEANT i WAS NOT ABLE TO FIND IT IT. NEED HELP. THANKS

Chris Sinagoga replied to comment from Maurizio Guarrata…

yeah man i was looking for that too...

wrote …

Still looking for " Four forces (The fourth force) part 2 ( moment arm)" video, but noone seems to help!!! Any cue where to find it?

wrote …

Still looking for " Four forces (The fourth force) part 2 ( moment arm)" video, but noone seems to help!!! Any cue where to find it?