squat form

[w00t]

i lowered my cardio steps one step today when squatting now, its about 3" below paralell... my question is about hand placement. is it purely whichever you feel comfortable doing? or is it better for some reason or another to have your hands more proximal than distal??

 

[pullinbig]

i spread mine all the way out just cause its more comfy

you see the box squat i posted of burt doing them? he is parrallel. we need to lower them but he is several inches shorter than me and we didnt change them that day.

 

[huskyguy]

Somewhere in between--just wider than shoulder width is what I prefer. I don't think it really matters where your hands are placed. Just don't rest the weight on the back of your neck but rest it on your back. I take it you watched the squatting videos--good form is important for results and injury prevention.

 

[hornedfrogs07]

I don't really think it matters either - hands just need to go where they feel comfortable to you personally, and where you're not going to crush them betwen a bar and rack.

 

[pullinbig]

i got a groove worn into my traps where the bar sits. i just rest my hands on the bar. dont make the mistake of pushing up with your hands when squatting as eventually you will have some elbow or shoulder probs.

dead is right though just be comforatable.

some of the videos show low bar squatters and high bar squatters. low bar gives you a shorter lever but bends you over a bit more which makes getting deep a little tougher. high bar makes the lever longer but keeps you a bit more upright. i high bar squat while my pard low bars.

 

[Mudge]

I can't bring my arms in that much, because I am tall/long arms and it stretches me out like crazy. I like to let the bar rest a bit deep and back on the traps, there is a nook perfect for it so I just let the bar, and my hands go to where its comfortable.

 

[hornedfrogs07]

Yup. I just let the bar sit where it feels comfortable - I've never really paid attention to high- or low-bar style.

BTW, you'd think I was committing heresy by not using the little pussy pad (neck pad) when I squat. I can't even count how many times people have "helped me out" (staff included) and let me know how bad that is for my neck. LOLOLOL

 

[Insane_Man]

Placing the bar higher on my traps helps me to actually go lower, it's not necessarily intuitive, as when you lean forward, it would place more torque on your back. But, it helps me to keep my back straight and keep everything in line. Since I've started going as low as humanly possible when I squat, the body mechanics of the squat on a whole has changed for me; for weeks I practiced with light weight, and now it's just natural for me.

As for hand placement, I find that a medium grip, so that your arms are at 90 degrees about is the best. I used to go wider, but one day I hurt my wrist bad while maxing out. Find the grip that is most comfortable for you and allows you to transfer the most power to the bar. Also, I like to use a thumbless grip.

 

[pullinbig]

IS thats what i am talking about. pushing up with your hands leads to injury. thats why i lay my hands on the bar and dont push. they just lay there.

 

[Insane_Man]

Well I'm not really pushing the weight up with my hands, I just got kind of sloppy when going for a PR. However, I've always tried to keep a fluid motion in my squats, meaning that my whole body is working in unison and everything is kind of moving together througout the lift. If I don't use my arms for support then it become lifting with my neck after I lift my ass up.

 

[Bimmer]

I usually keep my hands wide just because I find it easier to balance the bar and control it.