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View Full Version : grip help while squatting, pics maybe?



ct67_72
07-14-2008, 11:36 AM
I have a hard time getting my arms back comfortably to hold onto the bar while I squat. they just dont want to go that far back, if I hold the bar out to almost the end its more comfortable but I cant get the bar back in the rack.
so where do you hold the bar while squatting, and any pics of placement on the back and hands would be great.

Ben Moore
07-14-2008, 12:11 PM
Crease of thumb on the rings. wide enough not to put pressure on the biceps, but narrow enough I can lock in the bar.

Travis Bell
07-14-2008, 12:28 PM
I've got pretty wide shoulders so when I squat my hands are almost out to the collar. Any closer and I just can't really get under the bar properly

kingkong51
07-14-2008, 12:30 PM
Always the way out to the collars because I cant get any closer.

ct67_72
07-14-2008, 12:34 PM
thanks guys I think thats what I will have to do, its just a pain getting it off and on without dropping it or crushing my fingers

Ben Moore
07-14-2008, 12:39 PM
I should note that I have pretty flexible shoulders, haha.

RedSpikeyThing
07-14-2008, 12:40 PM
I find that, once you get used to it, a thumbless grip takes a lot of stress off the shoulders and wrists.

sayagain
07-14-2008, 01:44 PM
Crease of thumb on the rings. wide enough not to put pressure on the biceps, but narrow enough I can lock in the bar.

I do the same thing. I actually use to have my hands closer than this even, but started getting pain in my one shoulder from a previous injury. So I've moved them out a little and the pain has gone away.

HP666
07-14-2008, 01:57 PM
I find that, once you get used to it, a thumbless grip takes a lot of stress off the shoulders and wrists.

Agreed. I use a thumbless grip myself.

Jonah
07-14-2008, 04:44 PM
Another option is to have a pinkyless grip. Just let it rest beneath the bar.

ct67_72
07-14-2008, 05:09 PM
I thought about the thumbless and it felt weird so I diddnt persue it, diddnt know if it worked well. Ill have to try it out, because Im really having an issue

thewicked
07-14-2008, 08:35 PM
I've got pretty wide shoulders so when I squat my hands are almost out to the collar. Any closer and I just can't really get under the bar properly


i'm the same way..i'm tight as hell with a narrower grip so I span the colllars, thumbs don't wrap the bar, push my elbows down, and neck back into the bar and have no problems!

Frietbakker
07-15-2008, 10:40 AM
I take it with the middlefingers over the rings. Closer than that will help stabilize the bar, but is hell on the wrists. If i go all the way out i cant lock the bar

Reko
07-15-2008, 11:03 AM
pointer fingers on the rings on the set up, then when I get under it they go out just a little bit if they have room (rack permitting). not big enough to have flexibility issues lol.
I also squat with a high bar placement so that may take pressure off as well.

ct67_72
07-15-2008, 11:12 AM
Im not that big either, and I diddnt realize I apparently have no upper body flexibility. I set my rack real high also so I just have to bend to get under it. I might try the pinkyless thing as well, because I can barely hold the bar. The only other option I have is to move my upright bars to the inside holders but it would lower the bar 10 inches or so making it a lot harder to get under but I would be able to grip all the way out

Ben Moore
07-15-2008, 08:38 PM
Forgot to mention i go thumbless as well.

freeride
07-15-2008, 11:24 PM
Have you tried working on your shoulder flexibility instead of finding a way to work around it?

mike42506
07-15-2008, 11:35 PM
I find that, once you get used to it, a thumbless grip takes a lot of stress off the shoulders and wrists.

i think im gonna try that tomorrow because even with a wide grip it still feels pretty awkward and have the most unflexible(if that even a word) shoulders lol

Fuzzy
07-16-2008, 04:50 AM
Do some foam rolling and tennis ball work on the pec, strech it aggressively to, this will help alot.

ct67_72
07-16-2008, 07:12 AM
I will definitely do some stretching and try to get it more flexible, just looking for suggestions in the meantime

Fuzzy
07-16-2008, 07:54 AM
I will definitely do some stretching and try to get it more flexible, just looking for suggestions in the meantime

Foam rolling and soft tissue work, read my post again, and google this.

ct67_72
07-16-2008, 08:32 AM
I did actually, as I wasnt positive on what you meant when I replied the first time. that looks like it will help a lot. my job is primarily on the computer and my posture sucks, so my shoulders like to stay slumped forward, the tennis ball pec work looks like the perfect thing. thanks

ct67_72
07-16-2008, 12:07 PM
today was my squat day, tried some different things out and it seems like once I got comfortable with the thumbless grip it helped me get my wrists out a little and be a lot more comfortable.

Gable
07-16-2008, 06:19 PM
You might check out the SquatRX videos on Youtube. There are a few where he (Sensei) covers shoulder flexibility. Doing things like dislocates, etc.. have helped me when I start to get to tight to get in a comfortable bar position.

Not to mention that the whole SquatRX series are awesome vids and have taught me a bunch.. I'd reccomend em to anyone.. He covers a LOT of info in the whole series.

good luck.

ct67_72
07-16-2008, 07:46 PM
I will check that out thanks