Alrighty… I semi-recently started working my legs more often. So yesterday I was at the gym, and was warming up, then this guy comes up to me and tells me to put the bar lower on my back… like… under my traps… I didnt see how it would work but he said that if i keep putting the bar on my traps when I get older i wont be able to squat worth shit… im guessing its something about pressure being put on the spine? So anyways apparently he’s got a degree in kiniseology (holy shit how do i spell that?) and he knows what he’s talking about… apparently it was “pro advice”
so basically it was getting rid of the pad i put across the bar
putting the bar under my traps and more or less right on top of my shoulder blades (the bone)
pushing my butt out which causes my back to go forward
is this right? It hurts like shit on my shoulder blades… i know its a bit of a vague description… for some stupid reason i didnt think to ask here when i got home…
yeah thats what i was worried about… it also strains my shoulders a bit when its low… but i mean if a little stretch in the shoulders is going to save my knees/back in the long term then i’m not worried about it
i have to lean forward to keep my back from staying straight and letting the bar roll off… is that ok?
if u go on youtube and type in mariusz training theres a video of him doing squats he has it right across the shoulders and goes up to about 360kgs if it dont do him no harm dont see why it shouldnt do anybody else any harm.
AAAHHH son of a bitch i don’t know anymore maybe ill just give up on life
but thanks for the help i appreciate it
ill give it a try for a few weeks see what happens… i could feel it a lot more in my quads than usual… thats… always a good thing right?
Look in the mirror while turned sideways and flex your upper back with your elbows back, like you’re about to do a squat. there’s a groove between your traps and delts. That’s where the bar goes. In a couple of weeks, you’ll get used to it.
The guy was refering to “low bar” placement. Thats when the bar in on the middle of your traps. Is mostly used by Powerlifter. It does cause a lil more foward lean on the torso but it ain’t a big deal. One thing though, it is a bit more difficult to squat ATG with a low bar.
The other way is called “high bar” placement. Thats when the bar in on top of your traps, right bellow your neck. Use mostly by Olympic weightlifters, or anyone who squat ATG on a regular basis.
