Many times it happens that we know everything about a specific movement and we fail in the most unexpected detail such as the placement of the bar on the back or our body with respect to the bar.
In the case of the squat, Do we know how the bar should be removed rack or how to support it on our back? In today’s article we will answer these questions whose answer can mean the difference between increased performance or safety during movement.
How should we remove the support bar?
I will tell you how you should not do it: removing the bar from the stand with your back under the bar and your feet at the gym entrance. No, it is not a joke. I often see many people who have a good squat technique but when they get ready to take the bar off rack, leave the feet nailed to the ground half a meter from the bar and from there lean the torso forward to place the bar on the back.
What you get is that you fatigue your spinal erectors or your core in general before even the movement has begun. In addition, it is a very unsafe position since if something goes wrong for whatever reason, the bar is very far from your center of gravity.
The correct thing is to nail the feet on the ground under the vertical of the bar and place the back under it. In this way it will be a slight extension of your quadriceps which will take out the support bar and not your erectors.
How should we support the bar on the back?
There are two ways to place the bar on the back: high bar and low bar.
- In the high bar squat the bar rests on our trapezoids.
- In the low squat, the bar rests on the back of our deltoids.
These differences do not respond to a mere whim but rather involve substantial changes in the technique of movement.
In the squat with high bar you get a more vertical squat with more knee flexion and somewhat less hip. In the low-bar squat, the torso leans forward, doing the most dominant hip exercise. Generally this last technique is the most used by the strongest powerlifters but not by all.
Position of the bar in the squat with high bar
As we said, in the high bar squat the bar rests on our trapezoids. Each person must experience the exact position, either one centimeter higher or one centimeter lower.
The most important thing to keep in mind is that the bar does not rest directly on our C7, the bony protrusion of the base of our neck. Many rookie people when they try to do barbell squats for the first time and declare that they need a pad, what usually happens is that they are resting directly on their cervical vertebrae.
Position of the bar in the squat with low bar
In the low squat, the bar rests on our posterior deltoids. Just as the high bar can cause discomfort in the C7, the low bar can do so on the upper edge of the scapulae. To avoid this simply move the bar up or down as necessary to avoid this inconvenience. This small modification in the placement of the bar is really not going to make a substantial difference in the technique or performance of the movement.
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