How low do you squatters hold the bar?

[Mike_Rojas]

In my continuing attempts to "squat back" on box squats, I found the lower the bar was placed on my back the easier it got. I got bruises low on my rear delts from the bar. I'm just wondering "how low do you go".

When the bar was way down there, I finally knew what you guys meant by "sit back, not down".

One more question: do you hold the bar down low for good mornings, too?

 

[IronLion]

I hold the bar pretty low even for low bar squatters, on good mornings I take it at the same place as my squat. the reason you feel the difference is because the bar is closer to your hips when it is lower which makes a big difference when sitting back because you don't have as much torque at the base of your spine, hence you are more stable.

 

[Atomic Punk]

For powerlifting purposes, you have the bar in the right place bro. The lower the bar, the less the bar pushes your upper body forward(as it would with a high bar placement), which corrects the center of gravity while doing squats. It takes some getting used to at first once you get to the heavier weights, as the lower you have the bar the more pressure there is bending back your wrists. I would recommend a thick pair of wrist-wraps as a must if you are just starting with the low-bar placement on squats, and want to go heavy. You could actually hurt yourself without them.

I place the bar low on all lifts involving a straight bar on my back bro. Good-Mornings, Squats, Lunges.

 

[Mike_Rojas]

Thanks for the info. It felt good to actually sit back for a change. My torso is long compared to my legs, so I guess I need the bar lower than normal. I've always had a terrible problem with my knees going way out over my toes.

Atomic Punk, I'm not going to go too heavy until I'm used to the movement.

 

[Liftbig]

the bar always rests on my rear delts. for squatting, GMs, etc.

 

[Mike_Rojas]

I must have done something right because my hamstrings are screaming today.

 

[Toozee]

Rear delts for me too. There seems to be that groove back there that the bar sets nicely in.

 

[PolishHammer1977]

I have the bar sitting on my rear delts that are overly developed. It will be easier once my upper back catches up.

 

[louden_swain]

I always carry it high on the traps. . doesn't feel comfortable to me in the lower position.

 

[louden_swain]

It makes total sense to carry the bar low, but you must be comfortable with the position. . .unfortunately I am not.

 

[needsize]

Low on the traps help with my centre of gravity, especially since I squat right to the floor. My old training partner sits it halfway down his back, i cant even get it close to where he puts it. But he has squatted over 800lbs in competition so it must work for him

 

[Deleted member 33117]

Same here on the rear delts. Right mike, you have to sit back not down. Use your back as a column, not a lever. The bar placement does help with that. If you can carry the bar low, comfortably, it will help keep your center of gravity further back, which will help move heavier weight and put more tension on your thighs.

 

[crew9]

Hmmm perhaps it's time to move the bar further back and not right on top of my shouler and traps.

 

[anabolicmd]

The bar should be placed vertically over the hips and across the shoulders.

 

[spatts]

the bar always rests on my rear delts. for squatting, GMs, etc.

Same here. One of the reasons a proper squat is safer is because of the lack of shearing force on the spine. The lower you carry the bar, the more lean you must have, therefore the more shearing force you have placed on your spine. I carry the bar on my rear delts, and my upperbody stays really upright. The spine is designed to handle compressive force. Up until my last comp I was lead to believe that there was something very wrong with my squat because of this, but it's just fine. If you can carry it low and still not lean excessively, more power to ya.