Wrist integrity on the squat?

[Quadsweeps Sister]

I have had and have seen the squat torque the shoulders and wrists for many people. Your hands when on the bar wider help you some with the wrist pain, but then when you are pulling your elbows down and forward (to bring your chest up) - the wrists tend to get torqued a bit. I said this about elbows because you mentioned working on keeping your elbows back, but I don't believe that is proper form. I was always taught to arch the back, sit my ass back, close shoulder blades together, tuck elbows down and forward to bring up the chest - which in turn helps you keep everything else where it needs to be.

I have seen many excellent squatters resting their hands/wrists on the bar, but I can't do it and don't recommend it. If you are a more upright squatter like I am, I know it can hurt them a bit more, but I think squatting upright is a good thing. I dunno - I like B Fold's suggestion about wraps. I always wore them when going heavy.

 

[AEKDB]

I always use wrist wraps when squating. They significantly ease the pain. I also use chalk on my hands. This seems to help a touch, may be mental.

 

[rgjujitsu]

Thankseveryone, and Sister I don't think I understand what you are saying 100% about elbows down and forward...........

 

[Quadsweeps Sister]

Thankseveryone, and Sister I don't think I understand what you are saying 100% about elbows down and forward...........

It is hard to describe, but I will try.

When you picture the squat setup, try to visualize the bar sitting on your 'shelf' and placing your hands where they will be on the bar. As you set your squat stance width and prepar to lower, when taking in your big breathe to hold it - at that moment try to imagine you are pulling both sides of the barbell downward as if to bend it. This will bring your elbows down, pointing them more toward the floor (rather than winging out behind you). As you breathe in a pull the elbows down, your chest should come up. That's a bit more what I was trying to describe. I hope that helps.

 

[Protobuilder]

When I first started squatting, I was carrying the weight almost entirely on my wrists so I know what you're talking about. It took a while to figure it out but now I barely think about my hands/wrists while squatting, and the weight definitely rests on my traps/rear delts so no problems. Problem was, I was carrying the bar as low as possible (PL style) and letting the weight just sit on the palsm of my hands and kind of use my hands to hold the bar AGAINST my back, rather than let it ride ON my back, if that makes sense.

As for what quadsweep's sister said, I agree about trying to get the chest up. I find that if I hold the bar kinda wide and then sort of try and activate the lats by pulling my elbows down, like I'm trying to bend the bar, it helps pull my chest up and keep my back tight.

 

[blut wump]

Musketeer, I've not dumped 400+ but I've dumped 350ish behind me. I kind of shrugged my traps and propelled myself forwards. I'm a fairly upright squatter, though, and was in Oly-stance rather than PL-stance.

On the arms issue. I always took the view that my arms can't hope to handle that kind of weight and especially not in that kind of position. As such, I don't want them under the bar since I know they'll get involved if they are. It's an interesting thought on pulling them down, though, to attempt to raise the chest.

 

[b fold the truth]

Hey B F T

Please show me a vid of a failed squat with 400+ because I would love to see how you guys do it! Seriously - whenever people tell me that they just throw it behind them, I can't believe it.

I have the vid somewhere of me dropping 700+ when I tore something in my foot walking the weight out. I'll find it in a few days.

B True

 

[b fold the truth]

I have had and have seen the squat torque the shoulders and wrists for many people. Your hands when on the bar wider help you some with the wrist pain, but then when you are pulling your elbows down and forward (to bring your chest up) - the wrists tend to get torqued a bit. I said this about elbows because you mentioned working on keeping your elbows back, but I don't believe that is proper form. I was always taught to arch the back, sit my ass back, close shoulder blades together, tuck elbows down and forward to bring up the chest - which in turn helps you keep everything else where it needs to be.

I have seen many excellent squatters resting their hands/wrists on the bar, but I can't do it and don't recommend it. If you are a more upright squatter like I am, I know it can hurt them a bit more, but I think squatting upright is a good thing. I dunno - I like B Fold's suggestion about wraps. I always wore them when going heavy.

I think that you are dead on. Elbows MUST be down and not back. If your elbows are BACK (like a chicken) then you do not have a tight arch and more than likely your hips will not sink. It normally takes a good side spotter or a video camera (from the side) to see this. In the squat...nothing should move but the hips.

B True

 

[putrefied_dead]

That is my workout partner Sergei in the bottom picture. He is a nutty squatter man...freaking impressive. In a recent contest he wore an old beat up loose belt and VERY loose knee wraps and squatted 462 x 15 in about 25 seconds. Could have done LOTS more but that was all he needed to win so he stopped. 20+ years of training in Russia...

Lower the cage bars man..I lower them when I squat. You won't get your arms trapped. When you start to fail...just drop the bar off of your back. I dropped the 3rd rep with more than 700 several months ago...no issues.

With the wide grip it takes the pain out of my biceps and forearm tendons. When I squat HEAVY or with LOTS of band tension I might wear a pair of loose wrist wraps for a little more support. I also like to wear light elbow sleeves to keep the warmth in and I've recently started wearing those forearm warmer things that baseball players wear. They keep the heat in on my lower forearms when I'm pressing and squatting (and doing GM's, etc...) and they also come in handy when deadlifting in the heat to keep the sweat from dripping down my arms onto my hands.

Of course the heat probably isn't an issue there but it was a chilly 82 when I was training today...lol.

B True

man those russians are some strong ass dudes

 

[b fold the truth]

man those russians are some strong ass dudes

My training partner sure is...

I think that a lot of it has to do with what your society pushes in athletes. Here in Cyprus it is all "bodybuilding". Even the guys in the gym who just lift weights for the fun of it...train like Muscle Mag Light. Hip twists, incline flyes with a "twist", leg extensions, hip extensions, etc...

In Russia...they respect those who can lift heavy weights. OLY lifters, power lifters, STRONGMEN. Hence...the desire for children to get in the gym and start to work on the core lifts. There are so many gyms with coaches employed full time that teach and push everyone who lifts. They design training programs for people...SERIOUS one. They are coaches who yell at you and tell you that you are nothing and weak and don't even deserve to set foot on their gym floors if you start to slack...

...because strength is respected and honored.

B True