Squat Bar Position?

[Buddybot111]

I noticed that no matter how far I'm able to squeeze my back together to get that platform for the bar it still seems to rest slightly upon the very top of my spine (the bone that pops out slightly under your neck). Even if it isn't directly on it but simply touching it, I am noticing a slight sourness and pain in that area. It goes away usually by the end of the day, but sometimes lingers onto the next! I am worried about harming myself here, so I was wondering if anyone could comment on if what I'm talking about is normal or how to prevent it.

Thanks much,
Michael

 

[timtim]

build the traps and muscle thickness. theres not enough there to support the bar yet. use a pad in the mean time.

 

[Captain FT]

build the traps and muscle thickness. theres not enough there to support the bar yet. use a pad in the mean time.

yup, make sure for back you are doing dead lifts and some shrugs

In high school I use to use a thing called the
Manta Ray but now I don't need it after years of training

 

[rozarria]

It seems like you're doing something akin to a high bar squat. Having a grip as close to your body as possible will allow you to pinch your shoulder blades together tighter and ensure that the bar is resting across the meaty portion of your upper back - the trapezius - rather than on the spine. You can try low bar squats, which I personally prefer, so that the bar rests much lower on the back, away from the bony knob at the base of your neck. As an aside, low bar squats will allow a greater degree of forward lean (while keeping your back safely in spinal extension, I might add) than high bar squats.