Squats-where do I hold the bar?

[Lake]

When I do squats I put a small towel around my neck and support the bar at the base of my neck in a little indentation that I make with the towel. I was recently told by a guy at the gym that I should hold the bar lower just behind/below my shoulder line. I tried it for a couple reps but I have this fear that I'm going to lose control of the bar and drop it behind me. I'm a 37 y.o. female and my upper body isn't as strong. So far I've had no trouble with my back or anything doing it the way I do it as long as I keep my head up & back straight. I'm squatting 135# for 4 sets of 10reps. I want to eventually get up to 185#. Will I have problems holding the bar behind my neck as I increase my weights? also, how far apart should my hands be on the bar? He also suggested that I'm holding them too close together.

 

[ihateschoolmt]

When I do squats I put a small towel around my neck and support the bar at the base of my neck in a little indentation that I make with the towel. I was recently told by a guy at the gym that I should hold the bar lower just behind/below my shoulder line. I tried it for a couple reps but I have this fear that I'm going to lose control of the bar and drop it behind me. I'm a 37 y.o. female and my upper body isn't as strong. So far I've had no trouble with my back or anything doing it the way I do it as long as I keep my head up & back straight. I'm squatting 135# for 4 sets of 10reps. I want to eventually get up to 185#. Will I have problems holding the bar behind my neck as I increase my weights? also, how far apart should my hands be on the bar? He also suggested that I'm holding them too close together.

You shouldn't have problems holding the bar, because your upper body will get stronger when you increase the weight on the squat bar. Your hands could be too close together. I hold mine about 16 inches away from my shoulders. Some people even touch the weight with there hands.

 

[vellanator]

Personally, I lay the bar close to across my collar bones, carrying the bulk of the weight on my traps (and delts to some extent).

Hold it however it helps you balance best. I place my hands out about a foot past my shoulders.

 

[nmuriqi]

With the bar resting on my lower traps, i place my hands at about the midpoint between my shoulders and the plates. Do it however you feel most comfortable...just don't hurt yourself - especiallywhen you get up to those heavy poundages. Just out of curiousity...who's this "guy" giving out advice at the gym? I'm always fascinated by these dopes.

 

[vegman]

I use to put the bar at the base of my neck, then I saw Arnold squat, and now I put the bar where he does (and most heavy lifters)

 

[Lake]

With the bar resting on my lower traps, i place my hands at about the midpoint between my shoulders and the plates. Do it however you feel most comfortable...just don't hurt yourself - especiallywhen you get up to those heavy poundages. Just out of curiousity...who's this "guy" giving out advice at the gym? I'm always fascinated by these dopes.

Oh you know, just some guy who's fatter than me even...
Anyway, I'm always open to tips on form and free training from those more experienced than myself but I've gotten bad advice before even from so-called professional trainers, so I'm leery. Squats are tricky and I don't want to injure myself. So the general consensus is it's OK to keep holding it at my neck if I don't experience any problems? I am going to try holding my hands farther out, it may keep me from rocking the bar as much as I do. One of my shoulders is kind of weak so I have to find ways to keep things stable.

 

[DamnHardGainer]

Have you considered using a smith machine? If you're lucky, perhaps your gym has one of the nice ones that give a little free play to simulate the need for stabilization.

 

[Lake]

I do use the smith to do reverse lunges, but I feel free weights are more effective for me. I tend to get lazy using the smith and rely too much on my quads instead of my glutes which is what I'm trying to focus on.

 

[sweatshopchamp]

When I do squats I put a small towel around my neck and support the bar at the base of my neck in a little indentation that I make with the towel. I was recently told by a guy at the gym that I should hold the bar lower just behind/below my shoulder line. I tried it for a couple reps but I have this fear that I'm going to lose control of the bar and drop it behind me. I'm a 37 y.o. female and my upper body isn't as strong. So far I've had no trouble with my back or anything doing it the way I do it as long as I keep my head up & back straight. I'm squatting 135# for 4 sets of 10reps. I want to eventually get up to 185#. Will I have problems holding the bar behind my neck as I increase my weights? also, how far apart should my hands be on the bar? He also suggested that I'm holding them too close together.

the reason he is telling you to have the bar farther back on your shoulders is to give you a better line of ballance and symetry to help keep your chest up and your back curved in like a C. Most people have trouble keeping their upper body up when they sqaut so by putting the bar farther back you get better weight distribution. Your hands should be wide enough for stabilization but not too wide where its uncomfortable.

 

[gr81]

Have you considered using a smith machine? If you're lucky, perhaps your gym has one of the nice ones that give a little free play to simulate the need for stabilization

Never ever squat on a smith machine, Never.. Please do not listen to this, you are definately doin the right thing by free squatting. First off you need to scrap the towel that you are using, don't use a pad either. When you go heavier you are gonna need to feel the grip of the bar against your back with no pad or towel obstructing it or the bar rolling around, this is big! Don't be afraid of the bar. When you get under the bar to unrack it, make sure you have your traps tight and your shoulder blades pulled together, your lower back should be arched tightly as well the entire time. There are several places you can keep the bar, and everyone has different preferences. Obviously if you have it on your neck your are gonna have more of a tendency to fold over on your way up if your abs are not up to par, and the lower you keep it on your back, the harder it can be on yor shoulders and overall balance. I suggest you find that nitch that is directly below your traps where the bar fits nicely, its not to high and not to low. Remember your traps and shoulder blades should be tight the entire time. Hope that helps

 

[CowPimp]

Typically, there are two ways to position the bar during a squat. One method is olympic style; the other method is powerlifting style. Most likely you are squatting olympic style, so I will elaborate on this method. Feel down your neck until you feel a bump near the base of your neck. You want the bar to be just below this. Basically, it should be resting on your traps.

 

[Lake]

Shoot, you're telling me the towel is bad too? I have bony shoulders and that bar sits real nice in my little towel depression. I'm going to have to grow a big callous there or something... I have a long torso and I'm tall. Does that make it harder to do squats properly? My abs are very strong so at least that's in my favor.

 

[gr81]

wellif your torso is really that long than you might wanna have the bar lower than it is higher, like below the traps instead of at the neck. and yeah you are gonna want to become accustomed to squatting without the towel, like I said before, your gonna want to feel the bar more securely on your back than having a towel or pad can provide.. make sense?

 

[CowPimp]

Shoot, you're telling me the towel is bad too? I have bony shoulders and that bar sits real nice in my little towel depression. I'm going to have to grow a big callous there or something... I have a long torso and I'm tall. Does that make it harder to do squats properly? My abs are very strong so at least that's in my favor.

There is less friction between the towel and the bar relative to your skin and the bar. This friction is going to come in handy when you use more weight.

 

[bullred]

It may take a little getting use to but stop using the towel . As far as where to put the bar put it where it is comfort for you. On where to put your hands the farther apart your hands are the less mass of muscle is there to put the bar on. When you move your hands closer your traps thicking up and give you more patting. Remenber do light weight until you feel comfort.

 

[Duncans Donuts]

I use a manta-ray for squats, which is great with heavy weights

 

[MTN WARRIOR]

I use a manta-ray for squats, which is great with heavy weights

You really like that Manta DD? I have considered it but you know hom many gimmicks are out there. I figured it would fold like a taco once you lifted heavy. Any suggestions or tips on using it and would you squat heavy without it now or are you pretty much sold on it?

 

[Duncans Donuts]

Naw, man, it's a great tool. I've used huge amounts of weight with it and it's very, very durable. Distirbutes the weight great, lets you feel it, confroms to your neck or your traps...I've had it for nearly a year and never would go back.

 

[WilliamB]

With the bar resting on my lower traps, i place my hands at about the midpoint between my shoulders and the plates. Do it however you feel most comfortable...just don't hurt yourself - especiallywhen you get up to those heavy poundages. Just out of curiousity...who's this "guy" giving out advice at the gym? I'm always fascinated by these dopes.

As opposed to your dopey ass giving advice behind your computer. Don't get to jealous.

 

[nmuriqi]

As opposed to your dopey ass giving advice behind your computer. Don't get to jealous.

Okay dick, this is an advice forum...where people ask questions and expect answers. As just about everyone else here i was just giving an opinion. Oh and I was referring to those people that have less experience than you who just walk up to you and tell you that you are doing shit wrong when you're not.

Did you really feel the need to make that comment?.

 

[jram]

When I do squats I put a small towel around my neck and support the bar at the base of my neck in a little indentation that I make with the towel. I was recently told by a guy at the gym that I should hold the bar lower just behind/below my shoulder line...........

I used to wrap a towel around the bar because the weight was so uncomfortable, even at a 100#s. I don't know exactly how to explain it but I found a spot just below my neck/shoulders. It felt as though I found a "groove" so to speak where the bar kinda fits just right and is very comfortable. Although my knees are not the greatest and I use knee wraps; I'm going on 67 years young and in my leg routine I squat at 270 w/o that towel and still feel comfortable. So keep on looking for that "groove", it's there.

Peace

 

[gr81]

I'm going on 67 years young and in my leg routine I squat at 270 w/o that towel and still feel comfortable. So keep on looking for that "groove", it's there.

awesome man, way to be..I hope my body is able to squat in 40 years!