PDA

View Full Version : Bar rolling down back in squat



SELK
07-31-2010, 03:12 PM
I think I have developed a bad habit in the squat lately. I have been unracking the weight with a high bar position as as I decent I feel like I am falling forward slightly and I begin to loosen my grip on the bar and let it slide an inch or two down as I approach the hole. This only happens when I free squat in full gear (or do good mornings).

I think this may be because I unrack with a high bar position and the bar is actually sitting to high to squat correctly with. When I have tried to unrack with a lower bar position I pretty much just good morning the whole squat.

does anybody else do this? should I work on fixing it?

Sean S
07-31-2010, 05:09 PM
You might try actively pulling the bar down (like an isometric behind the neck pulldown) and squeezing the bar very tight through the entire lift. This seems to keep the bar in place for me.

SEOINAGE
07-31-2010, 11:48 PM
First question would be are you using chalk?

mikesbench
08-01-2010, 08:43 AM
What kind of suit are you wearing? One of the reasons I like my canvas is because the mateial kind of "grabs" on to the bar, as opposed to poly with lets the bar slide easily. Could think of customizing the suit with canvas or rubber patches if this is the case.

ScottYard
08-01-2010, 02:20 PM
Hows your grip. Collar to collar or close?

mastermonster
08-01-2010, 03:46 PM
What works for our guys is to pretend you are bending the bar around your neck with it sitting on the top of the traps just below the neck. It makes a good 'shelf' for the bar to settle into. The act of trying to bend the bar helps keep the upper body tight and helps keep your chest and head up. Making sure you are sitting back well will keep the squat from becoming a good morning. Box squats will help with getting the hang of sitting back during the squat. Good luck!

SELK
08-03-2010, 01:18 PM
thanks everyone for the help so far, lots of things to consider.


First question would be are you using chalk?

Yeah but it doesn't make much of a difference, I actually let the bar roll in my hands conciously because it starts to feel like its to high on my back near the hole I think.


What kind of suit are you wearing? One of the reasons I like my canvas is because the mateial kind of "grabs" on to the bar, as opposed to poly with lets the bar slide easily. Could think of customizing the suit with canvas or rubber patches if this is the case.

Ive done this in both titan Boss and metal Ace suits, they both have pretty thick straps.


Hows your grip. Collar to collar or close?

Collar to collar on a standard bar (not a texas squat bar). On the texas squat bar i still have a few inches on each side. I keep my thumb wrapped around the bar too.

Lones Green
08-03-2010, 02:53 PM
Like Mike said, the bar seems to stick to the straps on a canvas. With my straps up and a mastodon bar there's no rolling what so ever. I take a really high bar position and don't have any problems.

Only reason I said that is you mentioned getting a leviathon in your log

ScottYard
08-03-2010, 05:18 PM
I use to go wide and had similar issues. Now I go closer and my squat has benefited big time. Suck the hands in and you Will be good to go.

johnewing
08-04-2010, 07:25 AM
I have always had issues with the bar rolling down my back during a squat, especially when I first put the straps up. Moving my hands in about an inch on each side and squeezing the bar has helped some, but it still happens about half the time. I wouldn't worry too much about it unless you're about to lose it off your back when you stand up. It would probably be beneficial to get used to taking the bar out lower on your back when you cycle your training down to lower weight.