bar placement for squats

[GirlyGymRat]

i been squatting and the bar is hurting the bone at the base of my neck….do you place the bar lower to avoid the spine bone.

i do legs every 6 days and by the time the bone starts feeling better, i bruise it again. I can lift heavier, but the neck bone can't take it….lower the bar on the back????

NO LAUGHING….I have a pain in my neck LOL

[Khazima]

It should go away after a while, how long have you been squatting (without a pad)?

You could try low bar, it places a lot more stress on the wrists but recently i've switched to low bar for performance purposes and i really like it.

You basically place the bar just below your traps and let it rest on a shelf that your rear delts make, there's plenty of good instructional videos on bar placement for low bar. Takes a bit of getting used to and feels unstable at first, but for me it was definitely worth the switch.

[Buster Brown]

Yes.....def lower that bar plus you will be in better control of it as the center of gravity will be in the middle of your body which will help keep your back straight as well.

[GirlyGymRat]

there are pads!!!!

low bar placement may bug my left shoulder….i tweaked it a couple months back but I will check out the videos. Thank you Sir!

I am looking for a freaking pad…and the vids.

It should go away after a while, how long have you been squatting (without a pad)?

You could try low bar, it places a lot more stress on the wrists but recently i've switched to low bar for performance purposes and i really like it.

You basically place the bar just below your traps and let it rest on a shelf that your rear delts make, there's plenty of good instructional videos on bar placement for low bar. Takes a bit of getting used to and feels unstable at first, but for me it was definitely worth the switch.

[GirlyGymRat]

Yes.....def lower that bar plus you will be in better control of it as the center of gravity will be in the middle of your body which will help keep your back straight as well.

I actually thrown 2 plates on the ground and elevate my heels on them…..to help with form. I read this in the ladies forum from a female competitor…..I will have to lower that bar for sure!!!

[GirlyGymRat]

i really rather not buy a pad….i already have a lot of crap in my gym bag and something else for me to lose….

[Buster Brown]

I actually thrown 2 plates on the ground and elevate my heels on them.....to help with form. I read this in the ladies forum from a female competitor.....I will have to lower that bar for sure!!!

Yup .... That works too. You won't need a pad or want one when you lower the bar a bit and it allows you to sit back better with your hips on the way down prior to being parallel.

[Docd187123]

For a low bar squat the bar should sit on the spine of the scapula. High bar will have it sitting right on your neck basically. Just find a bar placement that's comfortable for you.

Also try to avoid putting plates under your heals. Instead of addressing the issue of hamstring and ankle flexibility it merely masks it.

Good luck!

[Hard_Body]

I honestly used to get this when I started squatting young but I just got used to it eventually, honestly WEAR A THICK HOODY, its a little extra padding so that may help, better then using a pad.

[tcw]

Here is the correct way to Squat...

No Hands....




Or....this one looks Nice !

[Buster Brown]

[QUOTE="tcw"]Here is the correct way to Squat... No Hands.... <img src="http://forums.steroid.com/attachment.php?attachmentid=154124"/> Or....this one looks Nice ! <img src="http://forums.steroid.com/attachment.php?attachmentid=154125"/>[/

Is contestant #2 wearing reebok pumps? ....lol

[GirlyGymRat]

For a low bar squat the bar should sit on the spine of the scapula. High bar will have it sitting right on your neck basically. Just find a bar placement that's comfortable for you. Also try to avoid putting plates under your heals. Instead of addressing the issue of hamstring and ankle flexibility it merely masks it. Good luck!

Ok thx. Low bar is the winner!

[GirlyGymRat]

I honestly used to get this when I started squatting young but I just got used to it eventually, honestly WEAR A THICK HOODY, its a little extra padding so that may help, better then using a pad.

Genius!

[kbronss]

I use the MANTARAY instead of the pad.

[Hard_Body]

The hoody helps tremendously while doing front squats in particular as well.

[Buster Brown]

The hoody helps tremendously while doing front squats in particular as well.

How's that?

[zempey]

I always cradle the bar between my traps and rear delts, little hard on the wrists, but saves the neck while improving my balance. Being tall I have to really work to find a proper balance throughout the rep range. I stopped using a pad years ago when I started lifting heavy, the pad allowed the bar to slide around enough that it would throw off my concentration.

[Hard_Body]

How's that?

Like i said it provides extra padding,

[GirlyGymRat]

I'll be trying out the suggestions this weekend. Leg day Sunday . Thx fellas!

[GirlyGymRat]

I placed the bar lower for squats and sumos with no issues.

On an aside, alsoremoved the weights under the heels.

[Buster Brown]

I placed the bar lower for squats and sumos with no issues. On an aside, alsoremoved the weights under the heels.

In place of the weights under your heels you could try incline squats..... My gym has one, it's basically a board that you stand on that the heel is higher than the toe ...the whole thing is shaped like a wedge and it's about 4 feet wide

[GirlyGymRat]

I have seen this equipment but never used. I will add to switch up the routine a bit. Thx!!!

[Buster Brown]

I have seen this equipment but never used. I will add to switch up the routine a bit. Thx!!!

Try it...... Go short of locking out when you come up..... Great way to burn them up.