Squat Question..

Discussion in 'Fitness & Nutrition' started by React, Jul 16, 2005.

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  1. React

    React Still Strong

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    I started christophers's routine about 3 weeks ago and I think my squat numbers are really being affected by the fact of more weight i put on, the harder it is on my shoulders to hold. So my question would be is there anything I can do to cushion the bar busting my spine and causing pain? Maybe i just need to suck it up but I was still wondering if anyone does anything to help this out.. thanks for the replies
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    the bar shouldn't touch your spine
     
  3. React

    React Still Strong

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    hmm.. im almost positive i have the bar in the correct position... i just think my shoulders/back isnt big enough yet to not have the bar touch my spine..
     
  4. Mojo

    Mojo New Member

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    i usually ask for a towel from the gym or bring my own and lay it on behind my neck.

    the bar should be placed on your upper back/shoulder, not spine... damn, thinking about sqauting off the spine must hurt like a sob lol
     
  5. grampositivecocci

    grampositivecocci New Member

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    the bar should be lower
     
  6. JordanClarkson

    JordanClarkson OT Supporter

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    ouch! just try squatting with it lower. you'll get used to it
     
  7. Mojo

    Mojo New Member

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  8. grampositivecocci

    grampositivecocci New Member

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    doesnt really help with bar position much


    [​IMG]


    you can feel an area the bar should lodge in around the rear delts
     
  9. jackjohnson

    jackjohnson simple as something nobody knows OT Supporter

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    it happened to me when i was smaller. i used to get red "hickey" marks of a bar shape across my back. it was cool actually :o

    as soon as i got a little more mass on my back/traps it got a lot easier.

    dont use the pad either
     
  10. grampositivecocci

    grampositivecocci New Member

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    yer I echo jackjohnsons, don't use the pad or towell
     
  11. Mojo

    Mojo New Member

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    the way ive been doing them was having the bar a little up more. so in the photo you provided, is that the proper way of doing a squat? i dont get how its gonna be stable...will it be supported by your back as your arching your back forward? or maybe my back is just weaksauce
     
  12. NormanNormal

    NormanNormal Where it all ends I can't fathom, my friends...

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    Same deal here man... the bar HAS to touch my spine i just dont have a developed enough back. I use a towel and it works ok...

    ever hear of the manta ray? look it up on google.
     
  13. JordanClarkson

    JordanClarkson OT Supporter

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    pinch your shoulder back. reach over and feel your trap muscles. they should be big and strong enough to hold the bar. if not do bb shrugs
     
  14. Mojo

    Mojo New Member

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    heres how exactly i do it:
    [​IMG]
    http://www.adfit.com/mantaray/picts.html

    looks like the manta ray is some sort of cushion. but my problem is form. are there more than one way to perform a basic squat? Maybe peal's form could be more effective than the pic i provided, but which is the original or basic way of a sqaut?:sadwavey:
     
  15. n99nyrwg

    n99nyrwg New Member

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    Maybe do some shoulder shrugs to get your traps more developed?

    You might just not be flexing them. If you aren't used to flexing them and keeping them flexed it can be hard to do.
     
  16. grampositivecocci

    grampositivecocci New Member

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    bar position is far to high for what I do, I'm training for powerlifting though
     
  17. Mojo

    Mojo New Member

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    ah ic, im not a serious lifter, but im just another one of those locals who are just building up muscle mass...therefore, would the position ive been performing be proper for me?


    out of the 2 forms (yours and the pic i posted), which of the two would build muscle quicker? (assuming same reps/weight/sets/etc)
     
  18. kidbv2

    kidbv2 New Member

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    That pic of the manta ray has the bar far too high IMO. It takes getting used to, but setting the bar back gives you a better balance and doesn't destroy your spine. I htink that setting it back further also encourages much better form - it helps in keeping your back arched and also making sure you lean back enough into the squat. If it's too high, you tend to lean forward, which, even if it doesn't tear your back to hell, will encourage you to lift more "forward" and place more stress on the quads rather than glutes/hams, where it should be - no matter if you're a bodybuilder, powerlifter, or casual gymgoer.
     
  19. Yail Bloor

    Yail Bloor OT Supporter

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    I pinch my shoulder blades together and keep my chest up high. I've got small traps and upper back and this works fine for me
     
  20. fatmoocow

    fatmoocow bored OT Supporter

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    The way I've always done it the bar rests on my shoulders. Make sure to stick out your chest/keep your shoulders back, which you should do in most exercises. If you are hunching over with your shoulders forward you will put the bar on your neck/spine and it will hurt more.

    When I get up to the bar I move around untill I find the spot that feels right.
     
  21. dread

    dread New Member

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    You can get a bar pad from a local sporting goods store, they are like 6 bucks I think. They work.
     
  22. GOGZILLA

    GOGZILLA Double-Uranium Member

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    just use a pad for now. I used to the have same problem if you dont have much upper back mass the bar is gonna rest awkwardly on your shoulder blades and possibly spine in your case :noes: the only thing the pad or manta ray is gonna do is make you rest the bar higher up which is going to indirectly make you use more quads but that should be ok since youre just starting out. the most important thing is being able to squat but keep hammering your upper back with tons of volume to build it up. getting rid of the pad will give you more stability when you get to higher weights gl hf :cool:
     
  23. React

    React Still Strong

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    thanks for the replies guys... im just gonna man up and keep doing it like i have been..
     
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