Newb Question.

[SeanHolmz]

Been lifting for about a year and a half now but have always stuck to the leg press and hack squats for legs. Just recently I started on the squat rack. It fucking hurts like hell to put the bar on my traps where I see most place it by looking at pictures/videos. Am I just a pussy or is there a trick to placing it? Lately, Ive been using the pad ;( Flame if you must...

Thanks in advance.

 

[DOM]

1. If you move your hands all the way out to the collar so you have a wide grip on the bar, it'll rest on your traps and rear delts, so the weight is distributed over a larger portion of your back. I.e. less pressure on any one spot.

2. A lot of really heavy squatters actually use a bar with a slight bend for the same reason in number 1.

3. When it comes down to it though, it seriuosly barely hurts at all. So just don't think about it and don't complain about it and it won't be a problem. And if it's any consolation, it gets easier with practice.

 

[JDarty6173]

First off go ahead and drop the pad. And I think it hurts everyone when they first begin to squat, so it's not just you.. But that will pass quickly.. Personally I rack the bar low on my traps across my rear delts.. To do so I pull my shoulders back, grip the bar wide, and push my elbows forward.. Hopefully someone will come along who can explain it a little better than me....

 

[SeanHolmz]

Thankyou, sirs. I will give the different techniques a try and whatever is better I will stick with whether it hurts or not.

 

[JDarty6173]

Hey Sean... Me and DOM actually just described the same form.. Just worded differently... So just kinda put the two together and there ya go, lol.... Peace bro

 

[natural-mike]

Pinch those shoulders and rear delts back and you'll see a nice groove (if those muscle groups are even slightly developed) try it and try looking in a mirror at your back, you'll see a nice groove their. Once the bar rests in that groove you should be OK. BUt mind you, no matter what you do or how many shirts you wear, heavy weight will dig into you, I always have a yummy caloused (spelling) red stripe across my back after squat days. BUt its a good indicator because the stripe is always in the same spot indicating to me that the bar is ALWAYS in that groove.

You'll probably need someone to show you or play around with it.

Just make sure you get your form down before you start throwing all kinds of weight on.

Mike

 

[jayde]

I found it hurt my back more to use a pad than it did to just find the right place to put the bar.
With the pad on, its hard to feel where the right spot is, and I'd end up feeling tight and stiff. I notice a lot of new squatters placing the bar too high- get someone experienced to show you the right spot.
gabrielle