Low bar squat help!

bmoore

bmoore

New member
I'm trying to get the form down for low bar squats, but I'm having trouble holding the bar due to my wrists and shoulders not being flexible enough. Does anyone have any stretch suggestions specifically for this problem? Or should I just stick to the typical shoulder and wrist stretching?

Any other tips regarding low bar squats would be much appreciated! Even if it doesn't have to do with flexibility!
 
Stretch and try different hand spacing on the bar. Makes a big difference in the pressure on your wrist and shoulders.
 
Try pulling the bar down on your back without wrapping your thumbs around the bar ... Should help a lil with flexibility issues and getting the bar lower. Also try doing scap wall slides and no money drill
 
also grab the bar wider. flexibility is needed less the further apart you go.
 
jaces said:
well it depends on your needs an restrictions
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I'm aware.

What I'm saying is, because you cannot do a specific exercise the first few times you try does not mean you throw it in the trash. If down the road, you still cannot perform the exercise or it causes you pain then drop it. There's nothing magical about any specific exercise unless they are a competition movement.
 
liftandswim said:
I'm aware.

What I'm saying is, because you cannot do a specific exercise the first few times you try does not mean you throw it in the trash. If down the road, you still cannot perform the exercise or it causes you pain then drop it. There's nothing magical about any specific exercise unless they are a competition movement.
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no i agree but thats why i asked why he specifide low bar squat
 
Are you married to the idea of a lowbar squat? Some people have more difficulty doing certain movements do to their physiques or other limiting conditions. I know the backsquat is considered the holy grail of all leg exercises however there are studies where they found that the benefits of a back squat vs a front are negligible in regards to muscle and strength development. I am not saying to give up on it, but simply to be open to other exercises. The best exercise that a person can do, is one that they can do with good form.
 
I do high bar and front! I just wanted to add low bar for more variation. I'm not set on it being my only squat technique, just want to be able to do low bar as well! I also practice sumo and conventional deads. More options in my workouts are just nice to have. I've been widening the grip, but I feel like I'm losing tightness in my back. But the stretches are helping, they have just been incredibly tight from past shoulder injury and I need to continue to stretch them
 
If you're losing tightness with the wider grip, try to think of bending the bar down and forward with your lats. Like you're trying to pull your elbows directly under the bar and into your sides as hard as you possibly can. It works for high bar and low bar squats and should clean up the upper body portion of all of your back squats.

The dual action not only tightens your upper back, but connects your upper back and lower back into one unit. Most people can do upper back, lower back, or both, but proper bracing of the core and using the lats to connect the two is rare and extremely effective.
 
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