Squat question

spirit095

Hi, noobie here.

I'm on the second week of SL and when I squat, the bar kind of sits on my spine and it hurts. I'm trying to build up my back and shoulder muscles to help with this, but is there anything else that I can do in the meantime? Is there a bar position that's better? Any feedback would be great. Thanks!

SezxyStef

I have never had that issue as my bar when I squat sits low on my back..almost to my shoulder blades...and to prevent that from hurting I typically wear a heavy sweatshirt while doing them...

I am sure people with more experience can give better advice on bar placement etc and where to place it.

FoxyLifter

It's hard to say without seeing vide, but are you clenching your shoulder blades together? That creates padding. Also, is the bar a few inches below your shoulders? Maybe this will help?...

http://www.youtube.com/watch?v=cRMiUtscrHw

rlw911

The bar shouldn't be resting on your spine, especially on a low bar squat. Google low bar squat and the diagram from Starting Strength should come up.

Welcome!

spirit095

It's hard to say without seeing vide, but are you clenching your shoulder blades together? That creates padding. Also, is the bar a few inches below your shoulders? Maybe this will help?...

http://www.youtube.com/watch?v=cRMiUtscrHw

I am clenching them, but sometimes it's not enough. Thanks for the video!

spirit095

The bar shouldn't be resting on your spine, especially on a low bar squat. Google low bar squat and the diagram from Starting Strength should come up.

Welcome!

Thank you!

Karmynzahringer

I also had this problem for the first week or so. I have found wearing a hoodie and placing the bar a little lower helps a ton. You will find out what works for you as you go but do not let all that weight sit on the top of your spine!

Neonbeige

I must say, the first week I found the whole movement of a squat a bit painfull and weird. My wrists hurt, my shoulders felt bent etc. But I was just not used to it. Now it´s fine.

I place the bar a bit under that big nuckle that sits on about the same height where the shoulders begin, hard to explain, but I thing if it would sit higher it wouldn´t be bearable.

Welcome :-)

krokador

Yeah, I'm trying to transition to high bar squats and they're definitely uncomfortable when you're not used to them. Low bar squats have a lot more padding to play with. Keep in mind the bar should never rest on that bump on the back of your neck. The difference between both positions isn't all that big, either. Play around with it and see what feels better. You'll get used to it over time.