File :-(, x, )
Anonymous
I need some help with my squat form /fit/

I was doing fine until recently, The base of my neck/the bone in between my shoulder blades really hurt from the bar and I was told to shrug my shoulders more and lower the bar a little bit more onto my back.

Now my legs don't feel like they're doing anything, my back just hurts like a bitch, not a good sore either just fucking pain... and the bar is rubbing on another bone so it didn't really solve anything.

Should I go back to the 'high bar' squats I was doing?

What is the right form for a regular squat for someone who's fairly new to them?
>> Anonymous
Build up your traps so there's something to rest the bar on. You can also wrap a towel around the bar.

As for your back, it sound as if you're not keeping it straight enough.
>> Anonymous
rear delts
>> Anonymous
>>192013
Every video I've seen the guys back kind of curves, I tried keeping it perfectly straight and it felt like I was on the wrong end of an ass kicking.
>> Anonymous
>>192007
without seeing you do them, it is hard to really give you a definitive answer. However, I think that you likely just need to keep your form for the entire movement. As you lower, always arch your back and "lock it out" so it doesn't round. You gotta stick your butt out a lot to do it right. people who tuck their ass in when doing squats almost always round their backs, place the bar too high on their traps, and will end up with back problems, and weird pressure point issues with the bar... It will take some time before you get into a good squat groove. also, make sure you are not bouncing out at the bottom. (will ruin your knees)
>> Anonymous
lower the weight for a few squat days till you get your form back then add the weight back slowly..
>> Anonymous
>>192022
I'm only doing 110 right now (including the bar) since I don't have a proper set up and have to just use the bar from my bench.
>> Anonymous
>>192024
so your bending over to the bench to start your squatz?
>> Anonymous
>>192028
probably overhead presses it onto his back
>> Anonymous
>>192030
This
>> Anonymous
>>192024
Same exact thing with me
>> Anonymous
Normally I'd just suck it up and go through the pain but when I first started squats it was awesome, my legs were finally a workout and were really sore but everything else felt fine, now it feels like I'm getting kicked in the back more than anything.
>> Anonymous
>>192024
if you're doing it like that, just do front squats
as a bonus, it's harder to use bad form on them since you lose the bar if you do

also go to jewtube and watch the squat rx videos
>> Anonymous
>>192048
Thanks
>> HypnoticDan
I had trouble finding the "sweet spot" on my shoulders, too. instead of shrugging your shoulders, try
- putting your hands a little closer together (2 feet max)
- keeping your thumb on TOP of the bar
- keeping your elbows up
- squeezing your shoulder blades together (imagine trying to hold a pencil between them)
- look forward. not at the ceiling, not at the floor.
- curl the toes up so the weight stays on the heels.
- straighten the back! I was rounding out ever so slightly and when I finished 170lbs squats I would stagger away from the bar with intense lower back pain. Straightened out and it vanished.
- get a hard-soled shoe (like converse all stars) instead of shit with air pockets in them like Nike. More energy transfer=better lifting.

Note: I do not consider myself an expert but I did successfully squat 200lbs yesterday pain-free, so my advice will get you at least that far.
>> Anonymous
>>192090
>>- squeezing your shoulder blades together (imagine trying to hold a pencil between them)

I'm sorry this is what I meant when I said shrugging my shoulders, I meant flexing/squeezing.

>>- straighten the back! I was rounding out ever so slightly and when I finished 170lbs squats I would stagger away from the bar with intense lower back pain. Straightened out and it vanished.

This is my main problem right now, I'll just grab the bar and try to get my back straightened out again.


Thanks for the advice.
>> Balrogs
anyone else wondering how the hell that little kid in op's pic got jacked? lol