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Thread: How do you like to back squat?

  1. #1
    Senior Member OGROK's Avatar
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    How do you like to back squat?

    Basically, this is a poll. How do you typically perform the back squat (not the front squat or any other squat variant), personally?

    1. Bar Location:

    A. High on the trapezius (Olympic)
    B. Across the deltoids (Athletic)
    C. Across the rhomboids (Powerlifter)

    2. Hand Placement:

    A. Inside the power ring
    B. Outside the power ring
    C. At the collars

    3. Depth:

    A. Parallel
    B. Deep squat
    C. Full squat

    4. Stance:

    A. Close stance
    B. Medium stance
    C. Wide stance
    D. Sumo stance

    5. Thumbs

    A. I put my thumbs over the bar
    B. I put my thumbs under the bar

    Why do you squat this way?
    Last edited by OGROK; 01-27-2008 at 12:39 PM.

  2. #2
    Banned MPB's Avatar
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    -High bar
    -Inside
    -Full squat
    -Shoulder width
    -Thumbs over, much easier on the wrists

    Reason? I like to use full range of motion. It feels more comrfortable and natural, and also more beneficial for my sport performance (I used to wrestle before in h.s.)
    Last edited by MPB; 01-27-2008 at 12:40 PM.

  3. #3
    Senior Member OGROK's Avatar
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    A deep squat is a squat that is below parallel but not a full squat.
    A full squat is where your hamstrings touch your calves.

  4. #4
    Banned MPB's Avatar
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    Full squat it is then

  5. #5
    Senior Member BFGUITAR's Avatar
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    -Powerlifter
    -Inside
    -Deep squat
    -wide
    -thumbs over

  6. #6
    Bulk me. MJay's Avatar
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    -Athletic
    -Inside
    -Parallel/deep
    -Shoulder width
    -Thumbs underbar

    - Preference, no real justification. Tempted to start doing mainly full depth though.

  7. #7
    T.J.W. nhlfan's Avatar
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    -olympic
    -inside
    -deep
    -wide/medium
    -thumbs under
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
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  8. #8
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    Quote Originally Posted by OGROK View Post
    Basically, this is a poll. How do you typically perform the back squat (not the front squat or any other squat variant), personally?

    1. Bar Location:
    C. Across the rhomboids (Powerlifter)

    2. Hand Placement:
    A. Inside the power ring

    3. Depth:
    B. Deep squat
    C. Full squat
    (depends on the day)

    4. Stance:
    B. Medium stance
    C. Wide stance
    (moreso toward C)

    5. Thumbs
    A. I put my thumbs over the bar
    (I don't wrap the thumb)

    Why do you squat this way?
    Because it is the way I get my glutes extra hard and so pumped it's painful to stretch.
    .....

  9. #9
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    1) Across the rhomboids (powerlifter)
    2) Outside power rings (trying for narrower, though)
    3) Parallel to deep
    4) wide
    4) Thumbs over

    I squat this way because it lets me move more weight I'm trying to narrow my grip, though, because that helps to keep the upper back tight. Also, I do full squats with high bar placement as an acessory after heavy squats

  10. #10
    1000 or bust motoko013's Avatar
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    1 - across delts
    2 - outside rings
    3 - parallel at the least
    4 - wide
    5 - thumbs under

    i do it cuz it's comfortable so i can squat more

    Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse

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  11. #11
    Iron4Life
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    I do them all... b/c they are all squat variants...
    But for a max or competition, I use:
    Rhomboids, at the collars, Deep, Medium to Wide stance, Thumbs under (but moving to thumbs over based upon Rippetoe advice)..

  12. #12
    Yeah, I know.....Its huge Ockhams_Razor's Avatar
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    1. Powerlifter
    2. Inside the ring
    3. Parallel to deep
    4. Wide Stance
    5. Thumbs Over

    Never really thought about it, but I've been squatting this way for as long as I can remember. Probably cause this is is the most comfortable and the easiest on my body (for me at least).
    "Only advantage of having a larger ROM in the gym is to punch newbies who try to steal your equipment." -mikey4402

  13. #13
    ANVIL POWER Detard's Avatar
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    1. Bar Location:

    A. High on the trapezius (Olympic)
    B. Across the deltoids (Athletic)
    C. Across the rhomboids (Powerlifter)

    2. Hand Placement:

    A. Inside the power ring
    B. Outside the power ring
    C. At the collars

    3. Depth:

    A. Parallel
    B. Deep squat on DE days
    C. Full squat

    4. Stance:

    A. Close stance
    B. Medium stance
    C. Wide stance
    D. Sumo stance

    5. Thumbs

    A. I put my thumbs over the bar
    B. I put my thumbs under the bar

    Why do you squat this way?

    Because it feels good.
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  14. #14
    Senior Member OGROK's Avatar
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    I'm wondering how you guys are getting the bar to sit on your rhomboids while your hands are inside the ring. A lot of people have to go all the way to the collars to do that.

  15. #15
    Banned MPB's Avatar
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    It's not that hard actually. It used to be unpleasant but after working on my r/c flexibility, it doesn't feel uncomfortable at all.

  16. #16
    Senior Member Sensei's Avatar
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    I like them all.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
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  17. #17
    Banned MPB's Avatar
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    Quote Originally Posted by Sensei View Post
    I like them all.
    An answer expected from The King of Squats

  18. #18
    Senior Member Phenom's Avatar
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    1. Bar Location:
    Across the Deltoids

    2. Hand Placement:
    Inside the power ring

    3. Depth:
    Deep squat

    4. Stance:
    Wide stance

    5. Thumbs
    I put my thumbs under the bar

    This is the most comfortable way. Don't do full sqauts because my flexibility sucks, but I'm working on it. I have no idea how some guys put the bar high on their traps. It kills me.
    Age: 23 - Weight: 237 lbs - Height: 6'1''

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  19. #19
    THUNDER THIGHS! Fuzzy's Avatar
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    High bar, narrow stance, narrow grip, thumbs over.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  20. #20
    Senior Member OGROK's Avatar
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    For all you guys who use the high bar stance, what do you make of Rippetoe telling people to use low-bar rather than high-bar placement?

  21. #21
    Couldn't find IAMBUFF.COM
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    Quote Originally Posted by OGROK View Post
    Basically, this is a poll. How do you typically perform the back squat (not the front squat or any other squat variant), personally?

    1. Bar Location:

    A. High on the trapezius (Olympic)
    B. Across the deltoids (Athletic)
    C. Across the rhomboids (with pad)(Powerlifter)

    2. Hand Placement:

    A. Inside the power ring
    B. Outside the power ring
    C. At the collars

    3. Depth:

    A. Parallel
    B. Deep squat
    C. Full squat

    4. Stance:

    A. Close stance
    B. Medium stance
    C. Wide stance
    D. Sumo stance

    5. Thumbs

    A. I put my thumbs over the bar
    B. I put my thumbs under the bar

    Why do you squat this way?
    Barefeet, with chains

  22. #22
    BAPC - League City, TX UHCougar05's Avatar
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    Quote Originally Posted by OGROK View Post
    Basically, this is a poll. How do you typically perform the back squat (not the front squat or any other squat variant), personally?

    1. Bar Location:

    A. High on the trapezius (Olympic)
    B. Across the deltoids (Athletic)
    C. Across the rhomboids (Powerlifter)

    2. Hand Placement:

    A. Inside the power ring
    B. Outside the power ring
    C. At the collars

    3. Depth:

    A. Parallel
    B. Deep squat
    C. Full squat

    4. Stance:

    A. Close stance
    B. Medium stance
    C. Wide stance
    D. Sumo stance

    5. Thumbs

    A. I put my thumbs over the bar
    B. I put my thumbs under the bar

    Why do you squat this way?
    I squat this way because I believe it to be the best way for me to squat given my dimensions and limb length. If my grip is any wider or my bar placement any lower, I tend to round over and GM the weight up.
    Chris Hartschuh

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  23. #23
    student of the game Runty's Avatar
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    Quote Originally Posted by OGROK View Post
    Basically, this is a poll. How do you typically perform the back squat (not the front squat or any other squat variant), personally?

    1. Bar Location:

    A. High on the trapezius (Olympic)
    B. Across the deltoids (Athletic)
    C. Across the rhomboids (Powerlifter)

    2. Hand Placement:

    A. Inside the power ring
    B. Outside the power ring
    C. At the collars
    [B]D. Right on the power ring[B/]

    3. Depth:

    A. Parallel
    B. Deep squat
    C. Full squat

    4. Stance:

    A. Close stance
    B. Medium stance
    C. Wide stance
    D. Sumo stance

    5. Thumbs

    A. I put my thumbs over the bar

    B. I put my thumbs under the bar

    Why do you squat this way?
    I squat because-

    Reality: Chicken legs freak women out.

    Hypothetical: I can be a hero and carry people on my shoulders down stairs in a burning building.
    Last edited by Runty; 01-29-2008 at 05:50 PM.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  24. #24
    Senior Member
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    Quote Originally Posted by OGROK View Post
    1. Bar Location:

    A. High on the trapezius (Olympic)
    B. Across the deltoids (Athletic)
    C. Across the rhomboids (Powerlifter)

    2. Hand Placement:

    A. Inside the power ring

    B. Outside the power ring
    C. At the collars

    3. Depth:

    A. Parallel
    B. Deep squat
    C. Full squat

    4. Stance:

    A. Close stance
    B. Medium stance
    C. Wide stance
    D. Sumo stance

    5. Thumbs

    A. I put my thumbs over the bar
    B. I put my thumbs under the bar

    Why do you squat this way?
    Everything for the sake of comfort (except doing full squats).

  25. #25
    Senior Member Sensei's Avatar
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    Quote Originally Posted by OGROK View Post
    For all you guys who use the high bar stance, what do you make of Rippetoe telling people to use low-bar rather than high-bar placement?
    Coach Rippetoe has his own very well thought-out reasons for recommending athletes to use them and he has detailed those in articles and videos. But, I don't think he'd say "Everyone who uses a high bar position is wrong" at all.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

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