Hey everyone, it's Sebastian Oreb, the Australian Strength Coach. In this video, I'm excited to share my techniques for mastering the low bar squat, specifically focusing on the one and a quarter rep variation. This method is designed to strengthen the bottom position of your squat, a crucial aspect for building overall strength.

Here's what you'll learn in this video:

Low Bar Squat Techniques: How to set up correctly with optimal shoulder and upper back tension.

One and a Quarter Rep Squat: Detailed steps and cues to maximize the effectiveness of this variation.

Common Mistakes: How to avoid bouncing and using momentum, focusing on muscle control instead.

Progressive Programming: Tips on how to structure your training over several weeks for continual improvement.

Whether you're a beginner or an experienced lifter, these tips will help you improve your squat technique and build a stronger, more powerful squat. Don’t forget to follow me on Instagram for more training tips and updates!

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00:00 - Introduction
00:18 - Low Bar Squat Setup
00:36 - One and a Quarter Rep Explanation
01:19 - Common Mistakes to Avoid
01:43 - Hand and Shoulder Positioning
02:15 - Upper Back and Lat Engagement
02:36 - High Bar vs Low Bar Squat Position
02:51 - Correct Bar Placement
03:15 - Three-Step Walkout Technique
03:44 - Demonstration from Different Angles
04:08 - Detailed Walkthrough of One and a Quarter Rep
04:30 - Program Tips and Progressive Overload
05:13 - Upcoming Plans and Follow Us on Instagram

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