The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 9 of 9
  1. #1
    Starting all over again :(
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    Changing Barbell position in squat

    Im trying to switch to a low barbell position on the squat from the high trap position. After trying for the first time today I have a few questions.

    What exactly should be holding the bar in place? Is it my hands/arms, or is it my back? I find its more difficult to hold the bar this way when the weight gets heavy compared to just placing the bar on my traps. It seems my arms are working pretty hard to hold the weight up.
    Should I just drop the weight until I get used to the new bar position?

    Ive watched the Squat Rx vids and the Starting Strength book is on the way btw.

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  3. #2
    Squat Heavy, Squat Often Cards's Avatar
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    why are you switching positions?
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  4. #3
    Starting all over again :(
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    aside from my current problem I seem to be more comfortable w/ the low position.
    Ive began to have this slight hip pain (not really a pain, but I can feel my hips when I begin to walk).

  5. #4
    Squat Heavy, Squat Often Cards's Avatar
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    to me that sounds like a flexability or form issue. as for low bar position i believe that theres an area between your traps and on top of the rear delts that the bar sits.
    Last edited by Cards; 08-19-2009 at 10:18 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  6. #5
    Wannabebig Member
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    Low bar forces you to lean forward;. Get under the bar, lean in slightly, put the bar in position, push your elbows back and the rear delts come into contact. Then apply pressure once you're satisfied the bar will stay in position.

    Discomfort in the hips can be a good sign. You need to work them hard and build a lot of muscle there in order to do different kinds of squats.

  7. #6
    Starting all over again :(
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    Quote Originally Posted by hairyback40k View Post

    Discomfort in the hips can be a good sign. You need to work them hard and build a lot of muscle there in order to do different kinds of squats.

    hmmm, this is interesting. I'll do a search to see if this has come up before

  8. #7
    Senior Member Sensei's Avatar
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    Quote Originally Posted by Jilla82 View Post
    Im trying to switch to a low barbell position on the squat from the high trap position. After trying for the first time today I have a few questions.

    What exactly should be holding the bar in place? Is it my hands/arms, or is it my back? I find its more difficult to hold the bar this way when the weight gets heavy compared to just placing the bar on my traps. It seems my arms are working pretty hard to hold the weight up.
    Should I just drop the weight until I get used to the new bar position?

    Ive watched the Squat Rx vids and the Starting Strength book is on the way btw.
    In a low bar position, the bar is resting on top of the rear delts and against the scapula. The hands are on the bar and gripping the bar hard, but the weight should be wedged firmly into place, not being pushed upward.

    This blog post isn't about bar positioning per se, but it's relevant:
    http://squatrx.blogspot.com/2009/01/...squatting.html
    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/

  9. #8
    Super Moderator vdizenzo's Avatar
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    Agreed with Sensei, the bar should be sitting on your rear delts like a shelf.


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  10. #9
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    I like to chalk up my shirt where the bar will rest across my rear delts. Once you get in position and pull your shoulders back it should fit snug and feel like its locked in, I used to love my high bar position but since using the low bar I don't think I could go back, even using a safety bar reminds me of my old high bar.

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