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

Itís 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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  1. #1
    En botella whey! Max-Mex's Avatar
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    Squats and wrist support question.

    I have started doing back squats again and I place the bar lower on my back. I find this a lot better for me and I feel much more stable when doing squats. That being said, my issue is with my wrists. Because I have the far much lower, my wrist will eventually start to bend back more because the bar shifts some during the reps. When I first attempted 275, I did six reps but man my wrists were killing me. I was hoping to do 2x6 but with the wrist problem, I knew this was gonna happen. When I did my squats today, I did 4x3 and that helped some. I also switched from a closed grip to an open grip. This seemed to help some more.

    I'm thinking about buying some wrist raps to further stabilize my wrists. Any other tips to help with this?

    P.S. I looked at some photo's of heavy Pl'ers squatting, and I see their wrists do the same thing.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

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  3. #2
    Baby Seal Clubber ElPietro's Avatar
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    This is why I take about 15 minutes warming up/stretching for squats, and that's before putting any weight on the bar.

    I think squats are responsible for more shoulder, elbow and wrist impingements than people realize.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  4. #3
    En botella whey! Max-Mex's Avatar
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    Well, I do warmup before squatting, and the wrist are the only issue. When I start my wrists are fine, it's just after every rep, the bars moves just enough that my wrists are bent back little by little.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  5. #4
    En botella whey! Max-Mex's Avatar
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    I have to say though, putting the bar lower on the back is da bomb. I don't have to use a pad, and it feels so much more stable. I don't know why I never tried this before.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  6. #5
    Baby Seal Clubber ElPietro's Avatar
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    Yeah for sure. You should try it with speed squats. I have a permanent scab in between my shoulder blades from the friction!
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  7. #6
    Senior Member geoffgarcia's Avatar
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    front squats would be easier on your wrists also...

    I can't do bar on the back ATF squats they kill my form.

  8. #7
    En botella whey! Max-Mex's Avatar
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    Well, the funny thing is, I did front squats for about a year. I switched to normal squats because I was getting frustrated with my lack of progress. I was benching almost as much as I was front squatting.

    I did make good progress with the fronts, and it helped me prepare for the regualr squats. I just felt I was stronger than what I was front squatting. I can barely front squat 2@275 but I can back squat 6@275 (more like 8 if I wanted).
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  9. #8
    En botella whey! Max-Mex's Avatar
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    Oh yea, my form at 275 Front is so so. Back squats at 275 is almost flawless.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  10. #9
    No me llames cerdo... EdgarMex's Avatar
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    How low do you place the bar?
    Edgar V.

    So you don't wanna get big, do you?


    ----------------------------------------

    "If your arm measurement is currently 13 inches, you are worrying about the wrong things. Quit comparing to others, quit worrying about little details, get your ass in the gym, work as hard as you can, then go eat something. Repeat until huge." - Paul Stagg

    "There is no miracle "look good" diet/pill other than determination and commitment" - geoffgarcia

    "Freaking lift to get bigger, or stronger, or better at your damn sport, and quit worrying about weather or not your arm is 16 inches or 16.2 inches." - Paul Stagg

    "If you want to look like Brad Pitt go run a marathon or something." - Severed Ties

  11. #10
    En botella whey! Max-Mex's Avatar
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    uhm lessee. It below the natural hump on my back (traps). I have to pinch my back some and then I set the bar there. Maybe I can find a pic and show you where.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  12. #11
    No me llames cerdo... EdgarMex's Avatar
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    I was just curious about the placemente, but it sounds pretty much like I do it. However, what bothers me sometimes are my elbows, mostly if I place my hands closer to my shoulders.
    Edgar V.

    So you don't wanna get big, do you?


    ----------------------------------------

    "If your arm measurement is currently 13 inches, you are worrying about the wrong things. Quit comparing to others, quit worrying about little details, get your ass in the gym, work as hard as you can, then go eat something. Repeat until huge." - Paul Stagg

    "There is no miracle "look good" diet/pill other than determination and commitment" - geoffgarcia

    "Freaking lift to get bigger, or stronger, or better at your damn sport, and quit worrying about weather or not your arm is 16 inches or 16.2 inches." - Paul Stagg

    "If you want to look like Brad Pitt go run a marathon or something." - Severed Ties

  13. #12
    Senior Member
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    The simplest solution would be to pick up a pair of medium length Inzer Z wrist wraps.

    If those don't aleviate the problem, then check out Dave Draper's Top Squat.

    http://www.davedraper.com/Merchant2/...ategory_Code=T

    The Top Squat is awesome! I use it for when my shoulders are really tight from heavy benching (Most of the time, I'm able to space out my heavy benching and squatting training days.) The Top Squat allows you to perform regular, freeweight barbell squats and it takes the pressure off of your wrists and shoulders.

    -Seanzilla

  14. #13
    No me llames cerdo... EdgarMex's Avatar
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    so basically you use it to make a safety squat bar out of a regular bar, huh? Interesting.
    Edgar V.

    So you don't wanna get big, do you?


    ----------------------------------------

    "If your arm measurement is currently 13 inches, you are worrying about the wrong things. Quit comparing to others, quit worrying about little details, get your ass in the gym, work as hard as you can, then go eat something. Repeat until huge." - Paul Stagg

    "There is no miracle "look good" diet/pill other than determination and commitment" - geoffgarcia

    "Freaking lift to get bigger, or stronger, or better at your damn sport, and quit worrying about weather or not your arm is 16 inches or 16.2 inches." - Paul Stagg

    "If you want to look like Brad Pitt go run a marathon or something." - Severed Ties

  15. #14
    Senior Member
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    Also, the Top Squat only weighs about 20 pounds (you can take it in and out of the gym) and it's about $100 (affordable.)

  16. #15
    En botella whey! Max-Mex's Avatar
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    Quote Originally Posted by EdgarMex
    I was just curious about the placemente, but it sounds pretty much like I do it. However, what bothers me sometimes are my elbows, mostly if I place my hands closer to my shoulders.
    I place my hands on the outer rings and eblows and shoulders are fine. Wrist were the last thing on my mind when I tried for the first time. Thought shoulders would be more of a problem, but haven't been in my 2 sessions.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  17. #16
    Tiredly going Insane
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    maybe if you use an ox-bar?

  18. #17
    Senior Member
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    Max-Mex,


    Have you considered widening your hand placement. I think you mentioned you place your hands on the outer rings. I'm guessing you put your first finger on the power rings then. Maybe widen it. Put the tips of your thumbs on the rings. May or may not help out. However, it may put more tension on your elboys depending on how low the bar actually is.

    Otherwise...if you like the bar low...you mat kjust have to deal with it. It could be your wirst just aren't accustomed to the new grip. May take a few weeks to really feel better. Hopefully yopur wrists aren't hurting or bothering you afterwards. That could lead to different problems.

    Tell us how you make out!

    J

  19. #18
    Moderator Adam's Avatar
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    If you just get sore when the bar moves on your back try using some chalk on your back and that should stop the bar from moving on you and end up being easier on your wrists.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  20. #19
    En botella whey! Max-Mex's Avatar
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    J: So far my wrists have been fine after. No pain whatsoever. Which is good. As you mentioned, if the pain didn't go away, I'd be worried. You're right about wrists getting used to it. That's probably what will happen or need to happen. Gonna pick up some Inzer wrist wraps.

    Adam: Thought about the chalk but I wear a T-Shirt (kinda tight fit). Don't think the chalk will help. I guess I could swtich to a tank top and bare my back but then I gotta figure out how to get the chalk on my back.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  21. #20
    Moderator Adam's Avatar
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    The chalk still helps alot with a t-shirt on. Thats how I always squat.
    Have to get someone to chalk you up though.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  22. #21
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    You can get gym chalk and Inzer wrist wraps from The Powerlifting Superstore. 1-800-268-2248

  23. #22
    En botella whey! Max-Mex's Avatar
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    Have the chalk (for deads). Just gotta order the wraps.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  24. #23
    Senior Member Anthony's Avatar
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    Inzer wrist wraps are awesome, I definitely recommend them.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  25. #24
    En botella whey! Max-Mex's Avatar
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    Any tips on what size to get? i got about 6" wrists.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  26. #25
    Go Heels! MixmasterNash's Avatar
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    2' seems to work for most wrists, though it really depends on the wrap material and how stretchy it is.

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