Can't seem to back squat right.
- 09-23-2010, 04:54 PM
Can't seem to back squat right.
I tried high bar and low bar, close grip, wide grip but the bar still slips. I have wrist tendinitis from having my wrists under the bar with a close grip. I widened my grip and it was easy to move my elbows up. Today I tried high bar squats and the same thing happened the bar always seems to slip. I was even thinking of just switching to just doing front squats for awhile. Anyone know what I'm doing wrong? I even thought of wearing wrist wraps but idk if that'll help anything.
- 09-23-2010, 04:59 PM
post a video plz, thatll be the best way to see where youre having troublesSerious Nutrition Solutions
- 09-23-2010, 05:01 PM
09-23-2010, 05:15 PM
09-23-2010, 06:49 PM
09-23-2010, 11:05 PM
09-23-2010, 11:16 PM
Pull your elbows more under the bar. Actively pull against the bar into your traps. Also, open the blinds, geez its dark in there. Since your elbows are so far back from the bar, your wrists are bent. Bring your elbows more forward so your wrists are straighter. If you can't, start working on your shoulder mobility.
09-23-2010, 11:32 PM
09-24-2010, 12:00 AM
ok heres what I do when i squat
1. grab bar tight w/ pinkys on rings
2.i have my back as tight / flexed as i can possible get it
3. when im taking it off the hooks, i wait about 2 seconds before walking back to stop any momentum
4. and for myself I like a lower bar position like real low
Serious Nutrition Solutions
09-24-2010, 01:05 AM
first get the bar on the traps even with the rear delts, get your grip and tighten your traps, push your head back and arch your low back, then descend into the squat. Also you may try chalking your back and or using a different bar, opt for one with knurling in the center.
09-24-2010, 08:01 AM
Ok here is what I noticed in your squat:
1. Buy a lamp (j/k)
2. Grip the bar lower in your hands, It should be in the real beefy part of your lower bands. Try this, next time you grab the bar try and twist your hands towards your pinkys like your ripping the bar in half. If you have it in the right spot the insides of your hands should not be able to move because the bar is already jammed up where the thumbs meet your hand.
3. Get under the bar more when taking it out.
4. Set your back much tighter and hold it there.
5. Use your hips to get the bar out, not your back.
6. Definitely wrap your wrists YouTube - Team Super Training: Wrist Rap with JackAss , this video will show you the right way.
09-24-2010, 11:42 AM
I like what pmiller said about the hands but think of it more as striving to hit the thumbs up position behind your head like you're pointing your thumbs back but keep it on the bar. Taking the issue away from your wrists is your first focus. Take another video when you get the chance, in better light, and I'm sure it will be easier to critique your form. Also, what are your goals? General fitness/health should strive for a higher back position while bodybuilding and powerlifting would use a lower bar position on the back.
09-24-2010, 11:10 PM
09-25-2010, 04:17 PM
09-25-2010, 10:09 PM
You look like you have super tight hips/hip flexors. You're not hitting more than half depth. You're still not bringing your elbows forward. I want you to try to make it so that your elbows are directly under the bar so that your wrists aren't bent. You need to be actively PULLING the bar into your upper traps.
10-01-2010, 05:29 AM
A lot of good advice here def glad I read it. Thanks guys and good luck DVD.
10-09-2010, 02:50 PM
Okay I tired everything and still I have issues. I guess I'm just not very flexible. With a close grip my hands start to go under the bar, with a slightly wider grip I can kind of make my wrists and arms align but it hurts and feels uncomfortable and with an even wider grip the bar slips. Plus I still can't seem to unrack the bar properly and I feel a lot of stress on my upper back. Idk what I'm doing wrong. How much would a manta ray help, because after reading about it it seems it could be a golden solution to my problem. Also, if I squat right wont I be able to squat more than what I bench but alittle less than my deadlift?
10-09-2010, 05:40 PM
10-09-2010, 06:03 PM
10-09-2010, 06:47 PM
It will take as long as it takes. You're only 22, are you preparing for a competition? Lifting for life needs to be a lifelong thing. If it takes only 1 year out of your 30+ year long career of weightlifting then who cares?
Just do goblet squats until you've gotten better mobility. Follow that website I gave and you should start to see big changes within the next 2-4 weeks. You should be back to regular back squatting within 6 months but I'd suggest you get good at front squats first. If your wrist flexibility is lacking, then work on that too. I don't understand why so many people try to keep adding weight on top of compromised form. It just leads to an eventual injury, sooner or later.
10-09-2010, 07:00 PM
10-09-2010, 08:05 PM
And in going to watch the video but I can't even understand how your wrists could hurt as they should be stabilizing the bar not holding it up. The manta is a nice little piece of equipment, but if you have a problem carrying the weight on your traps I don't think it will help much.
10-10-2010, 05:39 AM
Hows the squat issue going.. I noticed that your wrists are bent. False grip, close grip with tight back and most imporant for your specific problem. Wrists straight. ideally your forearm should be vertical under the bar. But thats just a small tweak your main problem is that your bending your wrists.
Dosent really matter if you place the bar high or low. A high bar will be more of an olmypic squat. Meaning that it will be something in between a regular squat and a front squat. What this does, Is making your back angle more vertical. Reducing the tension on your hamstrings and makes you lift less.
A lower bar however will give you a better leverage point. You will be able to sit back more into the lift. Which will give you tight and flexed hamstrings in the bottom which will work as a spring when you start lifting up from the bottom. Anyway, none of this is relevant to your problem. As I said earlier, false grip and STRAIGHT wrists
10-10-2010, 12:41 PM
10-10-2010, 08:43 PM
Giving up the stiff legged deads wouldn't be as effective for increasing your flexability as adding some stretching, and since it is a very good compound lift I wouldn't want to avoid it. Also, perhaps posting a video of you squating with a bit of weight on the bar would help as form can change quite a bit when the load gets heavier. As long as you could do so without hurting yourself that is.
Some good advice that helped me was to pretend as if your standing on two paper towels and as you press through your heels and into the floor try to tear them apart. For some reason this works.
Alternative exercise suggestions: One legged squats, goblet squats, lunges, dumbell deadlifts (which allow you to sit back in more of a squat than a deadlift), step ups.
10-11-2010, 06:33 PM
I still ahve pain in my right knee ever now and then ever since I hit my knee about a year ago. It'll be awhile until I can get an x-ray if I need one because my doctor didn't want to give me one and I'm getting a new doctor. I don't think I need one though. I'll have slight pain in my left knee too but not as much as my right one. My legs, especially around the knee area will feel tight a lot, so I know I need to do stretches. The pain is never severe, it's more of an ache.
10-12-2010, 08:58 AM
Surprised no one has suggested chalking your back to help with slipping. Buy chalk, stretch 2x daily, use wrist wraps (helps me a ton), and follow all of the other tips posted.
10-12-2010, 02:44 PM
10-12-2010, 06:04 PM
I'm jsut glad you guys are here for me. If it wasn't for this site I would have probably really messed myself up.
10-15-2010, 12:31 PM
I can't do calf either now either since I can't grip the bar right. I don't think I can do leg extensions now either since the leg attachment on the bench I have is meant for someone who is about 5' 9" and I'm close to 6'. That just leaves goblet squats and stiff leg deadlifts. Can I add anything else in?
10-15-2010, 03:26 PM
Just work the goblet squats or front squats. Have you actually tried doing them?
10-15-2010, 03:31 PM
do bodyweight single leg squats. Pistol squats they call them.
10-15-2010, 03:52 PM
10-15-2010, 03:55 PM
Oh, I was more thinking it so he can still get in some decent quad exercise while he works on squatting with a bar with light weight to get his form right.
10-15-2010, 04:10 PM
The 3-6 months he takes off from back squatting and only doing front or goblet squatting should be sufficient to keep if not increase his leg mass.
10-15-2010, 04:30 PM
10-15-2010, 04:47 PM
10-15-2010, 04:48 PM
I'll make a video tonight of the posture you need to have in the bottom of the front squat/goblet squat. The bar should have a vertical path, you're dropping forward in the bottom now.
10-15-2010, 04:49 PM
Oh, and pinching your elbows together the entire time can help compensate for poor wrist flexibility.
10-15-2010, 04:51 PM
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