
Originally Posted by
Schwarzenegger
Alright, for the last 15 years I've been doing powerlifting style squats with low bar placement at the groove of the traps and always wondered why I got insane lower back pumps as I looked up, led with the hips, chest out etc. Im 6'0" tall, which for doing squats, has a great amount of leverage but deep squats are a bitch. The lower bar placement is generally for keeping the bar "over the hips" to maximize strength.
Now try these next few things, they sound unconventional and weird but are legit.
First place the bar on top of ur traps, not the neck but on top of the traps, this will keep u more upright, it will feel weird at first if you've been used to low bar placement but try it.
Secondly when you get positioned under the bar, place your hands as CLOSE as possible to you on the bar so less stress on the shoulder and also this will pinch ur traps and shoulder blades together leading to your chest sticking out. Your hands are placed close to lock this form in.
Before you descend into the squat, take a big deep breath and hold it, this will stick out ur chest even more and the hand placement will lock it in. Everything is tight as **** now.
pick a spot to stare at in the distance thats above you, i look about 45-60 degrees up. And dont change your gaze
This is the most important part right here
So you know when u initially unrack the bar and u have your hips under the bar its surprisingly easy and u feel solid, etc.
This is what people mean when they say get your hips under the bar when you are driving back up.
Easier said than done because at the bottom movement of the squat ur hips are far back, basically cuz of anatomy and the movement and u cant help that.
BUT when u are coming up, flex ur a*s, this will bring ur hips under the bar about halfway up the movement, basically like your fu*king the air, essentially. You will have to keep ur toes pointed out 30-45 degrees.
By flexing your a*s and driving from your glutes and hamstrings this brings your hips forward under the line of the bar, thereby, being more solid and strong in the lift, and also not rounding your back as u have the arc from your hand placement and chest out. You also will get less lower back pumps with this form.
And remember to breathe out on the way up
You can also place the bar where u normally place it as well with this form. For me i've found top of the traps keeps me more upright since im tall. Play around with bar placement.
Hope that helped and keep us posted if it did/didnt