Better way to squat?

hnaquin280

Is there any way to squat with weights besides dumbbells and smith machines and squat racks? I've been squatting with dumbbells for a while, and I'm getting to the point where I can squat heavier than I can lift so the dumbbells won't work for me anymore. I tried squat racks and everything, but since my back is so bony, it hurts my spine so much that I can't even concentrate on my form. Even with a pad on the bar. I'm just super frustrated with the whole thing.

Naener

I say, build up your shoulders and upper back muscles so you can A.) lift heavier dumbells and B.) put more muscle on your bones to more comfortably support the squat bars!

rainbowbow

The bar should be resting on your traps. Not your spine.

cwolfman13

rainbowbow wrote: »

The bar should be resting on your traps. Not your spine.

besee_2000

Take a crossfit starting class. Super fun, I promise!

rainbowbow

besee_2000 wrote: »

Take a crossfit starting class. Super fun, I promise!

You currently have poor form lifting weights? Why not try crossfit? Sounds like a great idea.

May_Rose

I completely get what you're saying. When I started back squatting, if felt uncomfortable on my trap area, even though I have traps and I was doing it right. It would literally feel bruised for days. You're body adjusts though and it will stop hurting. Just stick it out for a couple weeks and you'll see what I mean.

ythannah

I had the same problem. There was nowhere to rest a bar so that it didn't grind on vertebrae. I guess my traps are nonexistent, or my spine protrudes further.

I bought a Squat Sponge. Problem solved. Also comes in handy for padding the bar for hip thrusts.

3dogsrunning

rainbowbow wrote: »

besee_2000 wrote: »

Take a crossfit starting class. Super fun, I promise!

You currently have poor form lifting weights? Why not try crossfit? Sounds like a great idea.

It's not a terrible one. My husband had horrible form squatting and improved immensely after joining CrossFit.
Contrary to popular belief, they do a lot of foundation work and form is important.
The trainer at the CrossFit box here is a former powerlifter and has a powerlifting coach himself.

LolBroScience

Your bar position is probably off...

taco_inspector

"Better" is a tough one, but:

Front Squat? (no spine on that side, and it doesn't sound like you'll run into your adam's apple )

See also:

• Hack Squat
• Zercher Squat

You could also drop weight and do split squats

yusaku02

rainbowbow wrote: »

The bar should be resting on your traps. Not your spine.

This.

XavierNusum

LolBroScience wrote: »

Your bar position is probably off...

+1 The bar shouldn't be on your neck.

Also you don't have to only increase weight to get a better workout. There are two other variables besides intensity that you can use, volume (how many times you lift the weight) and frequency (how many times you train the body part). If you can't increase intensity, put more volume into your routine or squat twice per week.


And last but not least, odd ball squat variations. Not better, just different.
Zercher squats


belt squats

SonyaCele

proper form and bar placement using the squat rack is the best way to go. i dont know if there is a better alternative to go heavier and mimic a squat without the bar on your back , maybe deficit deads? have you tried front squats, or zercher squats?

galgenstrick

You need your grip closer to squeeze your traps together to make a shelf for the bar. Can't get them close enough then you need to work on shoulder mobility.

MondayJune22nd2015

I have a Total Gym Fit, with a removable Squat Stand; it's the only way I can do it without losing my balance because I am lying in an incline position.

jemhh

Front squats and Zerchers are good options. I don't back squat. I front squat for the most part but every once in a while do Zerchers as my high volume squat.

Katzedernacht

I agree with first reply and others, at first the bar even left bruises on me,but since I work all of my body it all got better and it stopped being awkward.

Dadof3bbg40

Do one leg squats
No weights

LazSommer

rainbowbow wrote: »

besee_2000 wrote: »

Take a crossfit starting class. Super fun, I promise!

You currently have poor form lifting weights? Why not try crossfit? Sounds like a great idea.

You are good people.

Drewlssix

MondayJune22nd2015 wrote: »

I have a Total Gym Fit, with a removable Squat Stand; it's the only way I can do it without losing my balance because I am lying in an incline position.

Lying while squatting?

To the OP have someone who knows what they are doing check you out. You might be able to reposition the bar or try another squat all together. I rest the bar directly at the base of my neck because low bar seems to push me forward, front squats are hard with high weights because my wrists don't seem to flex enough to rest the bar on my chest and overhead squats limit my weight significantly.

You might push your squats harder at a given weight. That's a simple way to increase intensity if you feel confident. I wouldn't recommend simply adding reps/sets at a fixed weight. You start to move from gaining strength to building size (assuming your diet allows) and if you are purposely training heavy that's not what you are working towards.

hnaquin280

Drewlssix wrote: »

MondayJune22nd2015 wrote: »

I have a Total Gym Fit, with a removable Squat Stand; it's the only way I can do it without losing my balance because I am lying in an incline position.

Lying while squatting?

To the OP have someone who knows what they are doing check you out. You might be able to reposition the bar or try another squat all together. I rest the bar directly at the base of my neck because low bar seems to push me forward, front squats are hard with high weights because my wrists don't seem to flex enough to rest the bar on my chest and overhead squats limit my weight significantly.

You might push your squats harder at a given weight. That's a simple way to increase intensity if you feel confident. I wouldn't recommend simply adding reps/sets at a fixed weight. You start to move from gaining strength to building size (assuming your diet allows) and if you are purposely training heavy that's not what you are working towards.

Thank you! I figured I'd start doing that anyway. Everyone tells me to squeeze my traps together, and I've tried that, but I'm literally skin and bones on my back haha I'm working on trying to fix that.

hnaquin280

galgenstrick wrote: »

You need your grip closer to squeeze your traps together to make a shelf for the bar. Can't get them close enough then you need to work on shoulder mobility.

I've definitely tried that. But my back is literally skin and bones unfortunately. I barely have muscle back there so there's not much cushion or shelf ):

hnaquin280

XavierNusum wrote: »

LolBroScience wrote: »

Your bar position is probably off...

+1 The bar shouldn't be on your neck.

Also you don't have to only increase weight to get a better workout. There are two other variables besides intensity that you can use, volume (how many times you lift the weight) and frequency (how many times you train the body part). If you can't increase intensity, put more volume into your routine or squat twice per week.


And last but not least, odd ball squat variations. Not better, just different.
Zercher squats


belt squats

Thank you, this was all very helpful

hnaquin280

rainbowbow wrote: »

besee_2000 wrote: »

Take a crossfit starting class. Super fun, I promise!

You currently have poor form lifting weights? Why not try crossfit? Sounds like a great idea.

No, currently my form is pretty good. I'm just saying when I'm using the bar, it hurts my back and neck so bad that my form gets messed up because I'm only focused on trying to ignore the pain.

lauramillat

If you really do lack "padding" there, maybe try a thicker pad on the barbell?

For my home gym I opted for a cheap fix for the barbell, I bought a simple pool noodle and cut a section off, sliced it down one side and popped it onto the barbell.

Cheap, very cushioning and you can make multiple out of one noodle. I have one on my barbell in the rack, then another one on my stand alone barbell for hip thrusts.

GiddyupTim

I think the discomfort will lessen if you keep with it.

foursirius

Sounds like you're placing the bar incorrectly. A second idea would be to try the low bar position.

IsaackGMOON

besee_2000 wrote: »

Take a crossfit starting class. Super fun, I promise!

Not great advice, not at all.

OP, post a form video of you squatting... the bar should be resting on your trapezius muscle, not your spine... the amount of people that I see placing the bar incorrectly is astonishing.

lorrpb

When you go to heavier dumbbells, you can just hold them at your side, one in each hand while you squat. If even heavier,grasp one with with both hands and hold vertically near chest, called a goblet squat. My trainer has me do these variations all the time.

piperdown44

You can always try a Mantaray.
We have one at the gym I workout at. Attaches to the bar and spreads the weight out.