Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 01-28-2011, 12:35 PM   #11
5kgLifter
5kgLifter
loves teddy bears...
Kettlebells' Angel !!!!
Max Brawn
Points: 23,645, Level: 94 Points: 23,645, Level: 94 Points: 23,645, Level: 94
Activity: 11% Activity: 11% Activity: 11%
 
5kgLifter's Avatar
 
Checkers Champion! Mario Kart Extreme! Champion! NG Holdem Champion! Javelin Champion! Mouse Batting Champion! Keno Champion!
Join Date: Dec 2010
Posts: 13,928
Training Type: Other
My Mood: Cynical
Reputation: 646483
5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!
Default

Is the first image in this link really low bar position?

How to Get The Bar in Correct Position for Squats | StrongLifts.com



I thought that was high bar...so where does high bar position rest? I guess, by the pic, I'm doing low bar style squats.
__________________
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
5kgLifter is offline   Reply With Quote


Share with Facebook
Sponsored Links
Old 01-28-2011, 12:57 PM   #12
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,507,395, Level: 100 Points: 1,507,395, Level: 100 Points: 1,507,395, Level: 100
Activity: 69% Activity: 69% Activity: 69%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,443
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2568433
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by 5kgLifter View Post
Is the first image in this link really low bar position?

How to Get The Bar in Correct Position for Squats | StrongLifts.com



I thought that was high bar...so where does high bar position rest? I guess, by the pic, I'm doing low bar style squats.
That looks about right for a low-bar. Below the traps and on the delts...

Here is a good quote from Powerlifting Watch:

Quote:
The bar should go in a groove that is created when you hold your arms back between the posterior and medial head of your deltoids and right below the bulk of your upper traps.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 01-28-2011, 12:58 PM   #13
bamazav
bamazav
Dog House Training, home of the WalkerDips!Geezers Rule!
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,282, Level: 96 Points: 26,282, Level: 96 Points: 26,282, Level: 96
Activity: 21% Activity: 21% Activity: 21%
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,879
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
My Mood: Amazed
Reputation: 220974
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member


Default

Quote:
Originally Posted by 5kgLifter View Post
Is the first image in this link really low bar position?

How to Get The Bar in Correct Position for Squats | StrongLifts.com



I thought that was high bar...so where does high bar position rest? I guess, by the pic, I'm doing low bar style squats.
Yes that is a low bar position. High bar is hard to explain, but is it more up on the shoulders. If you squint real hard at my avi, you can see that I am using a high bar position.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
bamazav is online now   Reply With Quote


Share with Facebook
Old 01-28-2011, 01:06 PM   #14
5kgLifter
5kgLifter
loves teddy bears...
Kettlebells' Angel !!!!
Max Brawn
Points: 23,645, Level: 94 Points: 23,645, Level: 94 Points: 23,645, Level: 94
Activity: 11% Activity: 11% Activity: 11%
 
5kgLifter's Avatar
 
Checkers Champion! Mario Kart Extreme! Champion! NG Holdem Champion! Javelin Champion! Mouse Batting Champion! Keno Champion!
Join Date: Dec 2010
Posts: 13,928
Training Type: Other
My Mood: Cynical
Reputation: 646483
5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!
Default

Quote:
Originally Posted by BendtheBar View Post
That looks about right for a low-bar. Below the traps and on the delts...

Here is a good quote from Powerlifting Watch:
Quote:
Originally Posted by bamazav View Post
Yes that is a low bar position. High bar is hard to explain, but is it more up on the shoulders. If you squint real hard at my avi, you can see that I am using a high bar position.
Thanks guys. For some reason, I thought low bar would mean really low, no idea why though.

Yep, bamavaz, I was looking at your avi a little while back.
__________________
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
5kgLifter is offline   Reply With Quote


Share with Facebook
Old 01-30-2011, 09:30 AM   #15
IronManlet
IronManlet
is insane.
With apelike velocity
Max Brawn
Points: 5,468, Level: 47 Points: 5,468, Level: 47 Points: 5,468, Level: 47
Activity: 8% Activity: 8% Activity: 8%
 
IronManlet's Avatar
 

Join Date: May 2010
Posts: 1,480
Training Exp: 2 years
Training Type: Heavy Duty
Fav Exercise: Deadlift
Fav Supp: Steak
My Mood: Daring
Reputation: 56904
IronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beast
Default

Low-bar:

1) Puts a lot of strain on my lower back; making squats more taxing than they need to be.

2) Feels unnatural to me.

3) Puts my wrists in a bad position.


So all my squats are high-bar. I take a medium stance for the most part, and this allows me to squat with fairly even muscle involvement; at the same time, I can squat the same amount of weight as low bar without as much strain on my lower back. Win-win-win for me.
__________________
Form follows function.
IronManlet is offline   Reply With Quote


Share with Facebook
Old 02-20-2011, 12:10 AM   #16
MikeM
MikeM
has no status.
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
My Mood: Cheeky
Reputation: 290447
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

I am trying to figure out my true squat position and that picture shocked me!

I have always just rested the bar on my shoulders with my arms barely doing anything. Then collapsed like a folding chair and scrambled to get back up. I never really worried about form because I assumed whatever my body wanted to do was correct and as long as I didn't hurt myself, I was successful.

Now as I'm looking to progress at this merciless discipline, it seems some serious technique is important.

I'm realizing a wider stance is better for me as I can go lower with no ill effects to my bad ankle. I also read on another thread where a strong grip will help, and I'm going to try for that hip drive thing out of the hole, but we'll see on that as I go along.

BUT that picture showed a guy kind of flexing backward to hold the bar tight behind his shoulders?!? That seems like crazy talk to me. Granted I'm used to cheating squats like they're a modified good morning, but having the weight behind me? No chance of that, or is there? Do I need to work on flexibility?

I can't even squat down on my haunches normally, so obviously I do somewhat, but that much? I saw that picture in the ATG versus whatever thread, and I thought to myself, look at all those asians rounding their backs on the squat, while at least those cadet criminals had straight backs.

Bottom line is my "normal" squat has my chest on my knees and I unfold like an accordian, but as the weights go up, it's too hard on my low back, so I'm trying to go back to basics to figure this out.

Point me in a good direction to get started on finding better form, please.
MikeM is offline   Reply With Quote


Share with Facebook
Old 02-20-2011, 06:50 AM   #17
bamazav
bamazav
Dog House Training, home of the WalkerDips!Geezers Rule!
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,282, Level: 96 Points: 26,282, Level: 96 Points: 26,282, Level: 96
Activity: 21% Activity: 21% Activity: 21%
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,879
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
My Mood: Amazed
Reputation: 220974
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member


Default

Quote:
Originally Posted by MikeM View Post
I am trying to figure out my true squat position and that picture shocked me!

I have always just rested the bar on my shoulders with my arms barely doing anything. Then collapsed like a folding chair and scrambled to get back up. I never really worried about form because I assumed whatever my body wanted to do was correct and as long as I didn't hurt myself, I was successful.

Now as I'm looking to progress at this merciless discipline, it seems some serious technique is important.

I'm realizing a wider stance is better for me as I can go lower with no ill effects to my bad ankle. I also read on another thread where a strong grip will help, and I'm going to try for that hip drive thing out of the hole, but we'll see on that as I go along.

BUT that picture showed a guy kind of flexing backward to hold the bar tight behind his shoulders?!? That seems like crazy talk to me. Granted I'm used to cheating squats like they're a modified good morning, but having the weight behind me? No chance of that, or is there? Do I need to work on flexibility?

I can't even squat down on my haunches normally, so obviously I do somewhat, but that much? I saw that picture in the ATG versus whatever thread, and I thought to myself, look at all those asians rounding their backs on the squat, while at least those cadet criminals had straight backs.

Bottom line is my "normal" squat has my chest on my knees and I unfold like an accordian, but as the weights go up, it's too hard on my low back, so I'm trying to go back to basics to figure this out.

Point me in a good direction to get started on finding better form, please.
Mike, from your description it sounds like your hamstrings and glutes are really tight. It will take a while to stretch them out to be able to squat with full depth and properly. I have my folks here start with goblet squats. These will do two things. 1. help you work on good form, yes it will translate over to bar squats. 2. work on deepening your squat depth.

If Squats are "too hard on my low back," your form is way off. You risk hurting yourself. Work on these a few weeks and then go back to an empty bar and see if both depth and form have not imroved.

__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
bamazav is online now   Reply With Quote


Share with Facebook
Old 02-20-2011, 08:04 PM   #18
MikeM
MikeM
has no status.
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
My Mood: Cheeky
Reputation: 290447
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

Great idea. Thanks! I will do that. I'm also going to sit in the squat position for at least a few minutes every evening to see if that helps too. Now that my overall workout is shorter, I'm going to stretch a lot more overall. I'm about as flexible as a railroad tie, so clearly I need to work on that.

Sorry for the thread jack, it just burst out of me when I saw that picture. To get things back on topic, it seems to me whatever feels right is the way to hold the bar. I know for me there's a pocket, or groove as someone mentioned right along the top of my back and shoulders. I sit the bar there.
MikeM is offline   Reply With Quote


Share with Facebook
Old 05-01-2011, 12:03 AM   #19
MonsterMike
MonsterMike
has no status.
Member
Brawn
Points: 1,098, Level: 17 Points: 1,098, Level: 17 Points: 1,098, Level: 17
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Apr 2011
Location: TX
Posts: 97
Training Exp: 11
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 4421
MonsterMike has made some very good postsMonsterMike has made some very good postsMonsterMike has made some very good postsMonsterMike has made some very good postsMonsterMike has made some very good postsMonsterMike has made some very good postsMonsterMike has made some very good postsMonsterMike has made some very good postsMonsterMike has made some very good postsMonsterMike has made some very good postsMonsterMike has made some very good posts
Default

a lot depends on how you squat. if you squat with your toes in and use a medium-wide stance with a lot of push back (like raw squat or poly suit squat) I usually say take the bar lower...it keeps it in line with your hips especially as you push back more and arch harder as you go foward.....if you squat like you are in a cavas suit (sit back) or you have your toes out you want it a little higher because you are sitting back and you again want the bar in a line with your arch.
MonsterMike is offline   Reply With Quote


Share with Facebook
Old 06-03-2011, 09:19 PM   #20
Reinaldo.Gomes
Reinaldo.Gomes
is hungry for power.
Member
New Brawn
Points: 656, Level: 13 Points: 656, Level: 13 Points: 656, Level: 13
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Jun 2011
Location: Brasil, São Paulo
Posts: 46
Training Exp: about 2 years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: cheap protein powders
My Mood: Daring
Reputation: 173
Reinaldo.Gomes is new to the forumReinaldo.Gomes is new to the forum
Default

I find out people who complain about the low bar to have a weak low back relatively to their legs. Thus the "high stress to the low back" feeling takes place. Also, they might as well be keeping a more vertical torso position, instead of leaning forward and focusing on the hip drive.

Based on Physics, the farther the weight is on a stick, which is being held on the other end, the highier the tension on it, the more it tends to bend over, considering the same weight always.
Taking this to the squat, the highier the bar position (considering the same torso angle), the highier the stress on the low back.

I'd appreciate any thoughts or corrections though..
Reinaldo.Gomes is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks

Tags
bar, high, low, squats, versus


Similar Threads
Thread Thread Starter Forum Replies Last Post
dumbbell goblet squats to back squats ratio old school Muscle Building and Bodybuilding 4 01-29-2012 04:59 PM
High fat or high carbs angie828 Nutrition, Diet and Supplements 3 11-28-2011 02:39 PM
Soldier's high volume training, high volume fat log Soldier Training Logs 196 10-23-2011 03:25 PM
High Frequency - High Volume Poll BendtheBar General Fitness & Health 12 07-05-2011 08:49 PM
High Squats on purpose? IronManlet Powerlifting & Strength Training 16 07-23-2010 01:52 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:08 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.