Squat advice

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Tekken_Player		Squat advice	03-09-2017 @ 20:30
A bit podgy Member 5988, 12 posts	At the end of my tether trying to properly master the squat. I've watched multiple YouTube videos, read Starting Strength, studied high and low bar, everything. When I try to low bar squat, (inside of a rack) my shoulders are tight and I cannot get the bar on my scapula for low bar. When I try to high bar squat and break at the knees, it just feels so fkin awkward. Low bar feels more natural by hip hinging first. So would I be able to place the bar "high bar" style on top of my neck which feels much more comfortable for me and "low bar squat" by l hinging at the hips etc, in essence creating a hybrid? Has anyone else done this etc? Rippetoe says in SS to use high bar until shoulders loosen up, but then that's contrary to the rest of the squat section, with diagrams etc with the bar lower and over mid foot. Part of me wants to fk the exercise off altogether and just do barbell hack squats instead but I just wanna back squat!

AdamT		...	03-09-2017 @ 21:01
AKA the great reset Member 4056, 5207 posts	Squat with what you feel comfortable doing. Practice low bar and high bar when warming up. I place the bar on the traps, with a stance slightly wider than shoulder width. I sit back before I descend.

ben66		...	04-09-2017 @ 10:54
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305 805.0 kgs @ 107kgs UnEq	I go high bar, and move up and down, rather than think hips back/knees forward or whatever. Just do what's comfy, and don't stress about it IMO- you'll soon find your groove.

CAJ		...	04-09-2017 @ 12:39
I recommend the track - Slut Machine Member 6043, 955 posts SQ 350, BP 195, DL 350 895.0 kgs @ 150kgs UnEq	If you can find a suitable rack then (easier said than done) then try squatting with hands outside the rack. I suffer the same with poor mobility and having recently adopted a wider grip has helped massively as my elbows are no longer f**ked when I come to bench. Like this...

John		...	04-09-2017 @ 18:06
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	To throw my thoughts in to the mix, I used to stress about squat too my shoulders didn't like the position I felt tilted forward and felt depth was a problem.thing is there are a lot of cues out there that pt's use for poeple then those cues can be passed on to others who don't necessarily need them, for example "bend the bar around your shoulders" Well for me that was the worst cue ever as I already tilted forward to much so I guess I'm saying make sure your using cues tailored for you. Also with the shoulder thing I take a broom handle with me to the rack and after warming up and windmills il do some dislocaters and try and stretch, also when setting up I use the weight in the bar to really wedge the bar then I try and stay tight,if the bar creeps up to my kneck it starts going to s**t,watching people at Bdpfa also made me realise the wide range of technique no one person squatted the same so as said above do what is comfortable for you.mostly though the thing that has progressed me most is squatting more often you may not want to hear that but seriously the more often you get into the position the better it will feel in the long run, even if you not squatting set a very light bar up and do a couple of reps when you feel like it.dont bin them they are excellent good luck hope this helps. Oh ps a really good belt can help no end

KevC86		...	04-09-2017 @ 19:29
Member 5141, 4211 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	This seems an odd thing to have to tell an adult, but if a book says one thing and your body says another always trust your body. The book wasnt written for you. It doesnt know your limb lengths, or particular eccentricities. Squat however feels comfortable. The clear reality is there isnt a "best" way to squat or there wouldnt be so many top lifters with different approaches.

AdamT		...	04-09-2017 @ 21:21
AKA the great reset Member 4056, 5207 posts	KevC86 said:This seems an odd thing to have to tell an adult, but if a book says one thing and your body says another always trust your body. The book wasnt written for you. It doesnt know your limb lengths, or particular eccentricities. Squat however feels comfortable. The clear reality is there isnt a "best" way to squat or there wouldnt be so many top lifters with different approaches. This is top quality advice. I watch top lifters and try and learn. However we all have different mechanics etc. As long as you're squatting with decent form and you aren't of risk of injury, do whatever makes you comfortable. If you do something that's uncomfortable, you won't be fully focused on your lift.


scruffmcbuff		...	05-09-2017 @ 18:40
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300 750.0 kgs @ 138kgs UnEq	Think these guys covered it. Theres no text book answer. I have my hands out on the metal bit before the plates. Only way i can get comfy. Im sure theres a 100 reasons why i shouldnt. But it works for me.

CAJ		...	05-09-2017 @ 19:10
I recommend the track - Slut Machine Member 6043, 955 posts SQ 350, BP 195, DL 350 895.0 kgs @ 150kgs UnEq	scruffmcbuff said:Think these guys covered it. Theres no text book answer. I have my hands out on the metal bit before the plates. Only way i can get comfy. Im sure theres a 100 reasons why i shouldnt. But it works for me. You're 10ft tall though, you are excused.

Wayne_Cowdrey		...	05-09-2017 @ 19:34
Still got a little bit of strength Member 400, 22062 posts	Get that bar off your back and into the crook of your arms!

Wayne_Cowdrey		...	05-09-2017 @ 19:35
Still got a little bit of strength Member 400, 22062 posts	CAJ said: You're 10ft tall though, you are excused. We need to get him into an ape suit.

scruffmcbuff		...	05-09-2017 @ 20:36
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300 750.0 kgs @ 138kgs UnEq	CAJ said: You're 10ft tall though, you are excused. The pardoning is much appreciated.

John		...	05-09-2017 @ 22:53
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	Wayne_Cowdrey said:Get that bar off your back and into the crook of your arms! I tried searchers the other day much tougher than I imagined having never done the also tried them of the floor on to blah blah.....hat off to you sir I know you've done a 200 plus?

Wayne_Cowdrey		...	06-09-2017 @ 09:40
Still got a little bit of strength Member 400, 22062 posts	John said: I tried searchers the other day much tougher than I imagined having never done the also tried them of the floor on to blah blah.....hat off to you sir I know you've done a 200 plus? I can confirm that I am indeed a 200+ zercherer

IrishMarc		...	08-09-2017 @ 07:34
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	There is no such thing as a "low bar squat" in reality you should put the bar on your back in the best place you can balance it and keep your back tight. This depends on your leverages. Weightlifters squat to end range this means to keep their back upright and have the correct leverage for this movement they must have the bar high up on their back. For powerlifting or squatting below parrallel there is slightly more trunk lean this means the point of balance at the bottom is different. Do yourself a favour and fire SS in the bin where it belongs.

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