Squats...the bane of my existence

[nametaken]

I have always had problems with squats. Not the actual exercise but getting my hands behind my head on the bar. Ive tried various stretching exercises but just cant seem to get them back there. Ive been relegated to only doing dumbbell and hack squats.

Does anyone else have this problem, or had it in the past and know to fix it?

 

[DADAWG]

have you tried gripping wider on the bar ?

 

[Blondie_Bombshell]

From what Ive seen a lot of people stick their chest out too much and dont let their shoulders relax a bit forward. When you stick out your chest, your front delts tighten and its uncomfortable. Try it just with the bar, relax your upper body a bit more and see how it feels.

 

[BIGRK]

From what Ive seen a lot of people stick their chest out too much and dont let their shoulders relax a bit forward. When you stick out your chest, your front delts tighten and its uncomfortable. Try it just with the bar, relax your upper body a bit more and see how it feels.

From what ive read on the proper form with squats, you are supposed to keep ur chest out for good posture and to take the pressure off your lower back.

 

[RJ]

From what ive read on the proper form with squats, you are supposed to keep ur chest out for good posture and to take the pressure off your lower back.

I think she is saying out TOO MUCH. Which is correct and won't allow your delts to relax into the bar.

I agree, start with the bar. Are you normally not very flexible? Cuz you may just need to stretch. Basic stretches. Alot more involved in squats than just legs.

 

[cpjerk]

If all else fails ...

225cm Cambered Squat Bar Equipment |

 

[fatkidwholifts]

I have this problem too. What I do is grab a bar or stick and do a couple sets of "shoulder dislocates". Works fine

 

[Vadar]

I have this problem too. What I do is grab a bar or stick and do a couple sets of "shoulder dislocates". Works fine

Yeah. I use either a broom handle (with no actual brush at the end) or PVC pipe & do some basic warming up & met con work.


Are u able to post up a pic to show us what you look like when doing a 'typical' stance ?

 

[Jjaden]

Front Squats FTW....

 

[nametaken]

im usually pretty flexible but never have been in the hands behind the head thing. One stretch i do is grabbing a pull up bar and walking forward. I dont know how effective this is...

 

[BIGRK]

I think she is saying out TOO MUCH. Which is correct and won't allow your delts to relax into the bar.

I agree, start with the bar. Are you normally not very flexible? Cuz you may just need to stretch. Basic stretches. Alot more involved in squats than just legs.

yeah i see her point now.

All i know is that if you do not know how to do squats with correct form then DO NOT DO THEM.

I learnd this lesson a long time ago

 

[BIGRK]

what u need to do is take a 2 1/2lb plate weight or dumbell and lay on one side on a bench. with the hand thats on top take the weight, keep ur elbows in tight and raise the plate up and down to work ur rotator cuff and it will help alot with joint flexability and actually help you get a great shape to ur shoulders. Im a liscensed orthopedic physician assistant, and we do this excercise all the time to stretch the shoulders on patients.

You absolutely have to keep ur shoulders in good condition, or it will affect u the rest of ur life.

 

[w00t]

yeah, you need to keep your chest up when you squat to keep your posture and drive your head back. when i squat my pinky finger is can touch the plates on the bar... but everyone has their own comfort spot in regards to where to put your hands on the bar. do some DC style stretching for your shoulders, back, and chest, that should help with your flexibility

 

[nametaken]

Thanks for the tips guys

 

[Vadar]

Yeah, having your hands in a particular spot is a bit of a personal choice. When doing a low bar squat (is that what you've been doing...with the bar lower down on your back), i have my hands stretched out almost touching the plates. As a short guy (162 cm tall) that's quite a feat. When doing a higher squat, my hands then are a lot closer together with my elbows almost directly under the bar. As w00t said, chest up. Pretend your at the beach & want everybody to see your impressive chest!

 

[Mudge]

There are specialty bars, or how about front squats?

 

[DADAWG]

a LOT of people have their hand WAY TO CLOSE in because they think the are holding the bar and weight up instead of letting it rest on the back.close hands tend to cause elbows flying back and that usually leads to leaning forward / bowing down.
just try moveing the hands out some and see what happens.

 

[getfitdoc]

maybe take a pic of you holding a bar? or a vid of you squatting?

there are a lot of great lifters on this board and the visual would really help us truly help you out.

 

[w00t]

a LOT of people have their hand WAY TO CLOSE in because they think the are holding the bar and weight up instead of letting it rest on the back.close hands tend to cause elbows flying back and that usually leads to leaning forward / bowing down.
just try moveing the hands out some and see what happens.

yeah, dawg is right also i try and imagine it like im trying to 'bend the bar' around my body, so my hands drive inward and it has really improved my balance, and staying tight as hell in my core.

 

[nametaken]

Success! I moved my hands out farther and actually had a good workout! I think the combo of stretches and hand placement is what did it. Its still really tight but I think over time it should get better. Thanks everyone!