Squat (hands)

[anthrax]

Some people (and most PLers) squat with their hands outside of the rings
while others squat with their hands close to their shoulders

If the latter is not as good for balance (and for those with shoulder problems and/or lack of flexibility) it helps keep the shoulder blades retracted, the chest up and a strong back arch.

What do you use?

 

[Protobuilder]

I have balance issues if I move my hands in real tight to my shoulders. I think it pushes my chest forward enough that it throws off my balance. I'm 5'11" FWIW. I keep my hands on the outer rings and kinda' pull down on the bar, which activates the lats and helps me keep my chest up. But my form sucks in general so I"m probably not a good example. LoL

 

[kaukasion]

i try to keep pinky's on rings
but its a stretch for me to get into the position

 

[blut wump]

The bars I use have three sets of rings. I have my pinky on the outermost. I'd probably go a shade wider if the rack weren't in the way.

 

[mekannik]

Hands almost touching my shoulders. But I am Olympic style squatting, so balance is a bit different for me on the lift.

If it adds anything, I am 6'2".

 

[b fold the truth]

I squat with my hands wide...but I also have monkey arms. I'm going to start working to bring them in more to keep a tighter arch.

B True

 

[Guinness5.0]

I keep 'em narrow - I think it helps with my balance and keeps my torso upright. With my hands in narrow it's next to impossible to lose the contraction in my upper back w/out seriously compromising my form, plus the bar feels rock solid this way. I do Oly style squats BTW.

 

[Chambewy20]

I squat with hands wide, helps me when trying to pull elbows down that keep chin and chest up.

 

[EnderJE]

I've been using my hands very close to my shoulders. I've also been wondering why I can't get my balance right and keep leaning over too much. After reading this thread, I think I'll try hands out.

Thanks all.

 

[Beachbum1546]

Hands tight should be the only way to go. It creates a natural arch in your back and you just feel like you are in a power posistion.

I used to squat with wide grip till I saw a vid of Oly lifters squatting and they kept their arms very tight. So I tried it and I noticed a big difference. I felt so much more solid in the core.

 

[coolcolj]

hold the bar real tight, I squeeze it hard. This make it stable with a narrow grip and makes me much stronger too

 

[02gixxersix2]

My gym has the weights with the handles cut out. You they are like octagons. I gp so far as to put my hands through the holes. I like it for balance and the position takes some pressure off my back as far as the bar goes. With regular plate I reach out and kinda push outward on them.

 

[fortunatesun]

I keep 'em in, also. I keep trying to experiment with them wide out like I do with GMs but everytime I step in to the rack I forget about my plans and do them the way I always have.