Squat/GM - Bar Placement

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hi everyone.

Just some advice needed about bar placement when doing powerlifting style squats and GMs.

For high bar olympic squats, the bar usually rest quite comfortably on my traps and my arms serve only to stop the bar from rolling off.

I used this placement for GMs and it was ok, but when i went heavy, it felt like it was going to decapitate me.

So i tried to put the bar lower on my back, and the only place it sat comfortably was on the “shelf” created by my rear delts, but it feels like my arms are holding up the bar aswell.

Also i can’t stand up fully erect because the lower placement makes it feels like the bar will slide off my back and consequently feels like my arms are holding the whole thing up, in a behind-the-neck press hold.

Am i doing someting wrong, or is this something that will feels more natural in time.

Any pics/vids would be helpful too.

Thanks.
KFK

2

[quote]kung_fu_king wrote:
Hi everyone.

Just some advice needed about bar placement when doing powerlifting style squats and GMs.

For high bar olympic squats, the bar usually rest quite comfortably on my traps and my arms serve only to stop the bar from rolling off.

I used this placement for GMs and it was ok, but when i went heavy, it felt like it was going to decapitate me.

So i tried to put the bar lower on my back, and the only place it sat comfortably was on the “shelf” created by my rear delts, but it feels like my arms are holding up the bar aswell.

Also i can’t stand up fully erect because the lower placement makes it feels like the bar will slide off my back and consequently feels like my arms are holding the whole thing up, in a behind-the-neck press hold.

Am i doing someting wrong, or is this something that will feels more natural in time.

Any pics/vids would be helpful too.

Thanks.
KFK[/quote]

I’d suggest beefing up your traps and upper back (I know, lame advice easier said than done…sorry), giving you a bigger shelf, rather than just relying on your delts. Also, on “powerlifting squats”, you want to be gripping the bar crazy-hard anyway. That’ll keep your whole body tight, and the bar where it needs to be.

If you need to maintain a slight (s-l-i-g-h-t) forward lean, I wouldn’t say that’s the worst thing in the world, as long as your back is flat and your legs are straight, you should be good to go.

Oh, and about those decapitation good mornings, that would be bad, so don’t let that happen, mmm’kay? (try rolling the bar lower, into a “powerlifting squat” position when your doing your GMs).

3

Read “Squat 900lbs” by Dave Tate

and also

“Flawless Squattin’” by Mike Robertson (I think?)

These will help you on bar placement, grip, and what to focus on.

4

Put your hands as close together on the bar. mine are about half a hand width from my delt. You want your forarm squeezed against your bicep and your tricep braced against your lats. This way your muscles squeezed together are providing the force that keeps the bar from rolling.

You will have a slight forward lean at the top position. This takes time to learn. The low bar position is painful at first, but you will get used to it.

beef