LOW BAR POSITION

[SamWall]

I have started squating using a low bar position, as discussed in "Starting Strength" and I am struggling with it on the heavier sets.

I feel my shoulders under strain, and feel like the bar could slip down. I am also leaning further forward than I used to?

Does anyone have any advice, Do i need more shoulder flexibility? and is my forward lean natural due to new position?

My back feels fine and the weight has increased, but I could do more if my shoulders were not hurting and I was more confident of the bar not slipping.

Any advice would be appreciated. :nod:

[deeepsouth_nz]

Go to a smith machine squat and try to keep your back directly under the bar moreso, suck your tummy button in to activate your TVA. Something between the bar and your shoulders may help and / or makesure bar is placed moreso on your traps....you can go low as you want and I have seen people that really have the technique, able just to sit the bar on their traps etc and squat no hands. :nod:

[Old Bull]

I have started squating using a low bar position, as discussed in "Starting Strength" and I am struggling with it on the heavier sets.

I feel my shoulders under strain, and feel like the bar could slip down. I am also leaning further forward than I used to?

Your shoulders and biceps will come under strain, you could move your hands out that will minimize both issues. It may feel unstable but after a while move your hands in 1 finger. If this is still an issue put your pinky under the bar for the first few sets, if that works okay if not put thumb over too.

Do i need more shoulder flexibility?

Yes just do DCs and other exercises and it will come.

is my forward lean natural due to new position?

Yes, if you were to stand erect the bar would slip down your back especially as the weight gets heavier.

but I could do more if my shoulders were not hurting and I was more confident of the bar not slipping.

The Bar will not slip it is a confidence thing. But the bar postion if it is to low you will lose it anyway, as you squat the bar will roll.

IPF Rule

The bar shall be held horizontally across the shoulders, hands and fingers gripping the bar, and the top of the bar not more than the thickness of the bar below the outer edge of the shoulders.

[SamWall]

Thanks OldBull,

I know you know alot about this, I am going to persist with it as my goal is to squat 2.5x my body weight. (I'm almost at 2)

Good to know my body position is correct, I couldn't feel my back under strain,driving up with my hips (again from starting strength) has given me alot more power in my squat.

I will work on my shoulder flexibilty, and as you say confidence will come.

Thanks again, It is good to now im on the right track!

[Eyesore]

Hey SW, total advocate myself of low bar pos. Much more comfortable and safer esp for knees considering i have quite a lordosis. For heavy sets i chuck on a hoody and bunch up the hood as padding. I prefer this over towels etc as doesn't rotate. Happy lifting...

...yeeeah buddy :pfft:

[Old Bull]

I am going to persist with it as my goal is to squat 2.5x my body weight. (I'm almost at 2)

A good goal there 2.5 times very respectable :clap: double commands respect too.

A few issues to look at once you get close to 2 times pm me

Stay Strong