I’m 20 years old and have just recently began lifting. I love the squat but when I hit 200 lbs my spine becomes more sore than my legs, usually right where the bar rested. I can’t imagine how people stack 3-4 times that weight without problems. How should I be holding the bar? Where should it be resting on the back? How much force should my arms be using on the bar? Any suggestions would be great.
Thanks
Read this weeks article by Dave Tate and follow his links about squatting. You may want to keep the bar higher than powerlifters to avoid wrist strain.
Thank you but I have read that. It was actually that artical that made me think, damn thats soulnds painful! This is what it explains about grip:
"Grasp the bar with your hands and start to squeeze it as if you were trying to bend the bar across your back. Next, pull your shoulder blades together as tight as possible while pulling your elbows forward. This is to keep the upper back locked in this position during the lift. "
Should the effort of your hands be pulling forward, with the bar across your shoulder blades? Should I keep the bar up on my traps? How wide should the grip be?
I know what you mean about the the position of the bar when squatting. I use what is called a manaray that clips to the bar and it rest over the shoulders taking the pressure off my neck. pick it up at the Arnold Fitnees Expo 2 yrs ago. Will not squat without it!
Another exercise the Westside Barbell-ers do a lot of is goodmornings. They think of it as preparing for the disaster–like when you lean forward too much on the squat. So, I would say that you should strengthen your back. After all, the goodmorning is like a squat done with really bad form.
Well, since I’m squatting far less than most with trouble then I must be doing something wrong. I would rather fix the problem with my technique than buy something to assist me.
Loke
Don’t use manta ray. It’s a crutch, and you don’t need it. Best advice is stick chest out, and squeeze shoulder blade together. This should raise your traps. Now you have 2 options on positioning. If you want to do a powerlifting style squat (and you should NOT unless you’re competing), bar goes low, just behind rear deltoids. Alot of stress will be on arms to hold it there. It will also cause alot of front leaning and stress on lower back. However it will allow you to horse up more weight. And it’s fine for low reps (3 or less). Other option is high-bar, olympic style. Bar goes high on traps (NOT on neck, but on traps). You should never feel bar touching spine. If your traps are too small, which is very possible if you’re training like a bodybuilder, get them growing. Cleans are best way, although VERY heavy shrugs could work. Hand width is whatever is comfortable. For high-bar, middle fingers will be somewhere around rings of bar. Low-bar will be wider.
Greg
We call the Manta Ray the “Pusy Pad!” Always have always will!
As you develop Loke, it will be easier to hold the bar. I first powerlifted as an 18 yo and experienced the same thing. As my body thickened up a littl, it went away permanenlty. You just need more all around devlopment.There is a natural ridge across your upper back area formed at the rear delt trap region. You might be squatting to upright. As also suggested, look at the Dave Tate article on squatting or get an experienced and knowledable lifter to critique your form. You might need some overall flexibility work too.
I had this problem when I started squating. It hurt my back more than it worked my legs. Make sure your upper back is squeezed tight to give you some padding. If this doesn’t help, build up your upper back up. As long as your not resting the bar on your spine your probably fine. Tough it out and it will get better.
Thank you Greg - That was EXACTLY what I was looking for. I’m looking forward to monday’s workout for another shot at perfecting this. Thanks again.
I had this problem, too, early on. As your traps develop, you will have more of a natural muscular pad to rest the bar on. Make sure you do overhead presses, hang cleans, seated rows with wide grip and high elbows or some other exercises that target your traps. Good luck.