Thread: squat

Originally Posted by crankshaft

I need some advice on stretching tecniques for squatting. It seems that I am unable to get the bar on my traps. Short or wide hand position on the bar doesn't affect the situation.

what do you mean, you can't get the barbell on your back to start? do you have a rack to place your back underneath and push up and have the bar placed on your traps? or you do you mean when you are squating, you cant get the bar postitioned on the squats?

Stretch your pectoralis for starters, try to keep a closer grip on the bar.

Both on the rack and the smith machine,I can't lower the bar to my shoulders(traps). I still have about two-three inches to go.

In the meantime, you can try front squats, DB squats, hack squats etc.

Originally Posted by crankshaft

Both on the rack and the smith machine,I can't lower the bar to my shoulders(traps). I still have about two-three inches to go.

So you cant raise your arms as if you had a bar on your shoulders?

My training partner has this problem. fufu nailed it. PS to the OP - try to push your elbows DOWN.

Originally Posted by Built

My training partner has this problem. fufu nailed it. PS to the OP - try to push your elbows DOWN.

I'm glad to hear I'm not the only one with this problem. My fellow gym rats think I'm odd.Tried again today and couldn't get it.

He has meaty arms and lousy flexibility. Meaty arms are awesome - we're working on the flexibility.

Try to get the weight on a slightly lower part of your trap if you possibly can.

The rack is not adjustable for different heights?? Sorry I don't understand

Originally Posted by Built

He has meaty arms and lousy flexibility. Meaty arms are awesome - we're working on the flexibility.

Try to get the weight on a slightly lower part of your trap if you possibly can.

Wait...he can't get his arms behind him, all three inches, to move the bar up onto his traps? I'm pretty sure that's called rigor mortis.

Honestly, my training partner goes through this. If I hadn't actually SEEN it... he needs to release his pecs. New game: have him do doorway stretches every time he walks through any door.

Originally Posted by Built

Honestly, my training partner goes through this. If I hadn't actually SEEN it... he needs to release his pecs. New game: have him do doorway stretches every time he walks through any door.

I'm willing to try anythingg. Doorway streches included.

Also scapular mobility - get into a plank, stay there, arms straight, sink into your "wingbones", then stick 'em out. Do 10 rep sets of these when ever you think of it.

Another one: grab a towel or a stretchy band. Both hands, as close together as you can, and rotate over your head and back, straight arms.

Originally Posted by AKIRA

So you cant raise your arms as if you had a bar on your shoulders?

Raising isn't a problem, it's lowering that's the problem. Consider a behind the head pulldown or press. I can't pull it down to my traps. It would be the same for a squat and the placement of the bar.

It doesn't have to be a flexibility issue. I have the same problem and I'm flexible as fuck. I can get into the back squat position, but it's very uncomfortable. It's no big deal. There's no reason not to use something like a safety bar anyway. If you don't have one or something that mimics the effect, stick with front squats.

Learn about your rotator cuff, IMHO. Focusing on compounds are all fine and danny/dandy, until you screw up the little muscles. There is nothing wrong with front squats.