ive always done elbows back squats (rippetoe)and i realized it screws me over at higher weights. i tried changing, pushing elbows more forward, but then my wrists cannot take it-they feel like snapping or rolling all the way back. i tried both thumbless and thumbed (thumbless feels like shit).
any tips?
What’s PL squat form…?
You need to make sure you keep your wrists locked dead solid when you’re gettting your elbows under the bar. AFAIK Rippetoe goes over it in Starting Strength.
i meant PL squat form by powerlifting squat form-i guess it looks like your avatar :D.
the main problem for me now is me falling forward at the bottom, causing my chest to sink.
my wrists are locked pretty hard, but that’s only using rippetoe’s method where he suggests thumbless, close grip with wrists in line with forearms and elbows back.
i’ve tried 50-60% with differnt wrist and elbow position, but my wrists cannot take it.
Without watching a vid, I would say don’t try to push up with your hands, and don’t sit so far back that you look like you are doing a good morning. The ‘push back hard’ thing is if you are wearing a suit and it’s pulling your knees forward.
[quote]kickureface wrote:
i meant PL squat form by powerlifting squat form-i guess it looks like your avatar :D.
the main problem for me now is me falling forward at the bottom, causing my chest to sink.
my wrists are locked pretty hard, but that’s only using rippetoe’s method where he suggests thumbless, close grip with wrists in line with forearms and elbows back.
i’ve tried 50-60% with differnt wrist and elbow position, but my wrists cannot take it.[/quote]
As I said in another thread…
OP is following Rippetoe’s squat advice.
OP is falling forward.
HMMMMMMMMMMMMM…
Translation:
Rippetoe Style - Elbows up and back = chest caving = falling forwards
“Powerlifting” style - Elbows driven forward under the bar with wrists locked tight = tight upper back arch = chest high = more upright squat (less likely to fall forward). One of the best things to ever happen my squat was when one of the posters here took the time to explain elbow position and it’s importance to me. It might take some time, but if you can learn how to push your elbows under the bar your squat will be MUCH better for it (or at least attempt to because true “under the bar” probably won’t happen).
yes, i remember what you posted and understood it. the problem is that whenever i try elbows down, i can hardly keep the weight stable on my wrists.
would you happen to know who posted the elbow explanation?
thanks
You don’t put the weight on your wrists if you value the longevity of your wrists and elbows.
i don’t see how it is possible to keep the bar up then, but ill try again.
even if you lean forward a little bit, it still will roll down unless the wrists are there to stop it. elbows pointing forward places the wrists vertically-forcing it to take teh brunt of the force from the bar
The weight goes on your rear delts…not your wrists. If you don’t have rear delts…get some.
Try wrapping your pinky under the bar. That will help you get your elbows down.
i do have rear delts-i just have problems keeping it stable there without my wrists bearing a lot of the load whilst pushing the elbows forward.
on elbow back squats, my rear delts clamp the bar perfectly.
[quote]kickureface wrote:
i do have rear delts-i just have problems keeping it stable there without my wrists bearing a lot of the load whilst pushing the elbows forward.
on elbow back squats, my rear delts clamp the bar perfectly.[/quote]
The elbows back squat will flair your upper back so your delts pop more. That’s probably why the bar sits better.
Attached is a pic with the elbow position I’m trying to explain.
i will strive for that elbow position. btw, are you thumbless and high bar? cannot tell from this angle, but it seems you have straight wrists with a close grip-wow!
hi guys… since everyone is on the elbow position, i’d like to ask if locking the bar powerlifting style would put strain on the biceps and brachialis? i’m getting sore biceps after gruelling sessions of squats.
Are you sure you’re squatting and not just curling in the squat rack? 
lol! of course not… but i did remember reading an article by dave tate saying that squatting strains the bicep tendon (or something like that) so i’m just wondering if anyone gets tt strain too.
[quote]keato wrote:
lol! of course not… but i did remember reading an article by dave tate saying that squatting strains the bicep tendon (or something like that) so i’m just wondering if anyone gets tt strain too.[/quote]
Yes, sometimes my biceps feel worked after squatting, but pretty much my whole body does.
[quote]kickureface wrote:
i meant PL squat form by powerlifting squat form-i guess it looks like your avatar :D.
the main problem for me now is me falling forward at the bottom, causing my chest to sink.
my wrists are locked pretty hard, but that’s only using rippetoe’s method where he suggests thumbless, close grip with wrists in line with forearms and elbows back.
i’ve tried 50-60% with differnt wrist and elbow position, but my wrists cannot take it.[/quote]
I am confused as hell. When your elbows are back like they are not supposed to be in any squat style, your wrist are more cocked back. rotating the elbows forward should put less stress on your wrists unless you are rotating your hands around the bar. It is impossible to say what you are doing wrong without a video
pemdas is a sexy name. grrr
there’s one. im squatting 'rippetoe’s way that time. you cannot see my wriswts but i am thumbless, pretty close grip and wrists straight (in line with forearm). you can see the elbows though