I has been squatting all this year. From the last three weeks I am doing the 20rep squat. This week, I read the “Starting strength” book and found some details I was missing about my squatting. I did learn about the position of arms to hold the bar, but, since i started to practice what the book says, the magic is broken and now my back don’t bear the bar as it was. My legs feel hit but able to complete the reps, but my back makes me put the weight back. It is sort of not allowing me to breath. and now I can’t find my original position to hold the bar on my back. I did start my squats till i had enough traps on place to cushion the bar.
It is not pain, is just the feeling of beeing crushed.
Do I have to develop traps and back a little more and start again? Someone could advice me about the bar placement on back to avoid this?
Keep doing back squats! I started doing them when I was 165 and had no back or traps to speak of and had almost the same feeling you did. Eventually I got used to it and my body adjusted to the weight resting there, but you should probably read some more squat articles on here to be 100% positive that your form is perfect. If you want a quicker fix you could always try a pad or manta ray.
Thanks, i think I will read no more, that is wasting time, for each article there are two opposites.
i think i will go back to try and error style, because it was more encouranging and giving results. Now my mind is screwed and doubting on everything, defect that i did no carry before. I can live with uncertity, doubt kills me. this case is one.
i will keep doing the way I has been, there never should be pain, there never should be regret and never should be any discomfort, bodybuilding is done to be better, not to feel like shit, discouraged or frustrated.
I keep my middle or index fingers on the rings at the farthest. I try to keep my hands closer together so that my traps are closer together, providing a better cushion for the bar.
[quote]ukrainian wrote:
I keep my middle or index fingers on the rings at the farthest. I try to keep my hands closer together so that my traps are closer together, providing a better cushion for the bar.[/quote]
Yeah, there is something my brain mixed and now i could not realign. i will try your advice lowering the weight to re-learn my setting.
You are so very wrong about one thing man. “There never should be pain”. No pain, no gain…literally. Its the KIND of pain that you must distinguish between. Some is good, some is bad and means stop.
[quote]josh86 wrote:
You are so very wrong about one thing man. “There never should be pain”. No pain, no gain…literally. Its the KIND of pain that you must distinguish between. Some is good, some is bad and means stop.[/quote]
I once believed on that, while benching, and my wrist still hurts (triquetum). Can’t do forearms curls anymore and the doctor says I am crazy for not stopping my workouts (I do hammers). I can assure, if there is pain, something broke. I don’t know how the bearable one is called in english. but i will advice to any ego driven lifter to stop and think on his long term future, because lesions will make you fall short.
That book is a good source but its not “final law” when it comes to squatting, maybe you need to add some trap mass, maybe u dont. Mess with the grips. IIRC, the author of that book teaches a more powerlifting oriented squat which calls for the bar lower on the back. I cant squat like that at all personally.
I did the 20 rep squat program awhile back and used a vary close tight grip. It worked better for awhile, recently I began the Texas Method for squats and I gave a wider grip a shot, wasnt as comfortable but helped when reps got hard.
Moral of my post:
Mess around and find what works for you.
All squats have mostly the same concept but just keep in mind, there are different ways to squat(back).
[quote]juanjromero wrote:
I has been squatting all this year. From the last three weeks I am doing the 20rep squat. This week, I read the “Starting strength” book and found some details I was missing about my squatting. I did learn about the position of arms to hold the bar, but, since i started to practice what the book says, the magic is broken and now my back don’t bear the bar as it was. My legs feel hit but able to complete the reps, but my back makes me put the weight back. It is sort of not allowing me to breath. and now I can’t find my original position to hold the bar on my back. I did start my squats till i had enough traps on place to cushion the bar.
It is not pain, is just the feeling of beeing crushed.
Do I have to develop traps and back a little more and start again? Someone could advice me about the bar placement on back to avoid this?[/quote]
It sounds like you are talking about the difference between a “high bar” and “low bar” position. I believe Mark Rippetoe recommends using the low bar position because it more evenly distributes the weight.
But some people, including me, don’t have the shoulder flexibility to keep the bar in the low position. That’s my problem as well. Just continue to use the “high bar” position and work on shoulder flexibility - and from time to time practice “low bar” with just the bar and maybe a little weight.
Here is a good article on this:
Mehdi of Stronglifts.com has some exercises listed in this article that you can do to improve shoulder flexibility. But don’t be in to much of a rush…just see if you can gradually improve your flexibility.
[quote]oneils wrote:
juanjromero wrote:
I has been squatting all this year. From the last three weeks I am doing the 20rep squat. This week, I read the “Starting strength” book and found some details I was missing about my squatting. I did learn about the position of arms to hold the bar, but, since i started to practice what the book says, the magic is broken and now my back don’t bear the bar as it was. My legs feel hit but able to complete the reps, but my back makes me put the weight back. It is sort of not allowing me to breath. and now I can’t find my original position to hold the bar on my back. I did start my squats till i had enough traps on place to cushion the bar.
It is not pain, is just the feeling of beeing crushed.
Do I have to develop traps and back a little more and start again? Someone could advice me about the bar placement on back to avoid this?
It sounds like you are talking about the difference between a “high bar” and “low bar” position. I believe Mark Rippetoe recommends using the low bar position because it more evenly distributes the weight.
But some people, including me, don’t have the shoulder flexibility to keep the bar in the low position. That’s my problem as well. Just continue to use the “high bar” position and work on shoulder flexibility - and from time to time practice “low bar” with just the bar and maybe a little weight.
Here is a good article on this:
Mehdi of Stronglifts.com has some exercises listed in this article that you can do to improve shoulder flexibility. But don’t be in to much of a rush…just see if you can gradually improve your flexibility.
Hope this helps.
[/quote]
That is right. I am talking about that. I did tried today after reading the article you recommend. I reach 18 reps with the new position. Thanks, it was very helpful.
Crap, i need a trainer who knows what he is doing. I train by myself and is hard to know what I am doing wrong. I am forced to be conservative and waste time been too much careful.
