Squat set up help (non urgent)
smittybuilt19
Posts: 955 Member
Yesterday I ended a 6 month weight lifting hiatus. I remember one of my greatest struggles last summer with my first run of SL5x5 was wrist and elbow pain (more so elbow). Someone pointed out in one of my form check videos that my elbows were pointed way to far back and that they needed to be more perpendicular with the ground. I cannot physically get into that position, and couldn't even after 12 weeks of SL. I'd like to be able to squat without being consumed by thoughts of hand/arm placement. What are your thoughts, when setting up under the bar, on hand/arm placement ie. wide, narrow, elbows straight down, or pointed back. I know everyone is different but I would like a starting point. One thing I know for sure is I need to work on shoulder flexibility. Thanks ya'll.
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Can you repost the video?0
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I don't think hand placement is ultimately that important as long as you can maintain a tight upper back, you will see tons of powerlifters putting up huge numbers with very wide grips. I do personally find it easier to stay tight with a really narrow grip though.
This is he best shoulder mob IMO, at 3.00.
http://www.youtube.com/watch?v=cgxr6xAB5ZM&sns=em
I would say however your bigger issue [i only watched the first video] is that you are really over arching your lower back, try to maintain a more neutral spine throughout
Have a read of this
http://www.t-nation.com/training/lift-big-by-bracing-not-arching0 -
I agree with Hendrix. It is ideal to have elbows perpendicular to floor, but not a deal breaker as long as upper back is tights. I would suggest buying a 6 foot peice of PVC pipe and work on shoulder dislocates with it. You will eventually have the shoulder mobility to be able to have proper hand wrist placement.0
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Hendrix's other point about your back arch is another issue I agree with. Wear a belt when you squat and practice pushing your stomach out against it.0
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I was also going to mention a lot of powerlifters put their hands out pretty wide, so experiment with grip width and see if it helps. It took me awhile to get the upper back tightness right but I think if you could work on that your form would improve immensely. Visualize a shelf made from your upper back muscles, press that into the bar while it is still in the rack, then unrack and step back. I think related to your low back being overly arched you'd benefit from also pulling your head back so it is over your shoulders--you don' t need to look at the ceiling but to me esp the 2nd video it looked like your neck was bent down. You want your spine in one long line. To me it's essentially all one cue to pull my head back on top of my shoulders and push my upper back into the bar.
After you work all that out, try to think hips and knees together on the way down. So many people coach "hips back!" so much that we as trainees don't realize that the hips and knees should both bend at the same time. It's not a good morning followed by a knee bend. I think that will help the back arching too. I personally wouldn't throw on a belt, I'd just learn how to brace without one.0 -
Your form doesn't look that bad but I see what you mean. I had to look at my own grip to confirm that your elbows are really out there.
I too want more shoulder flexibility as I think it could be one cause of possible form break down.
http://www.mobilitywod.com/2012/12/building-a-better-front-rack-shoulder-and-trunk-stability-relationship/
http://stronglifts.com/shoulders-dislocations/
http://www.mobilitywod.com/?s=front+rack+position&paged=2
I've had these saved to help my shoulder mobility. Because I noticed I could not hold a bar straight over my head and do a full squat. ie.. snatch position.0 -
I try and squeeze my elbows into the side of my torso to create lat tightness. The angle is back a little but mainly down. If they go back too far, there is a lot of pressure on the elbow and also can make people fall forward a bit.
Band dislocates, pull aparts and the reverse rowing motion are required for me to get into position.
Also, a band from above. Put hand through it and lean forward. Your hand should be next to your ear. Great lat and shoulder stretch.0 -
Thanks all of you guys, I appreciate the feedback. I had wondered about my lower back. Always heard over and over again don't round your lower back, now I need to find neutral. I will experiment with different grip positions until I get comfy.
It's pretty humbling to have finished last summer with a 1RM of 215 lbs. to barely being able to walk today after 5x5 45lbs haha.0 -
That's usually what happens to me. Your body will adjust soon enough.
I never realized how important mobility was until recently. Now I spend 15-20 minutes on it per gym session minimum.0 -
Also, I believe I have confused "hips first" or "just like sitting in a chair" as a first move in the squat, with sticking my butt out and over arching my lower back. I believe some describe it as a "hip hinge."
Yesterday I did try to maintain a more neutral back but couldn't record it to confirm. It felt ok, surprise surprise, my lower back didn't hurt after lifting.
I really want to nail down my form issues before the weights get heavy. I made that mistake last time around and when I hit the 205-215lb mark I could barely stand the pain. So here I am at 55lbs trying to get it right.
Thanks ya'll0
https://www.youtube.com/watch?v=bLz57nNhMQU
https://www.youtube.com/watch?v=7-kr_b89Qyw
