Well, I've always used to squat with the bar resting up on my upper traps, on that little bump (go ahead feel it). I've always used as much pad on the bar as I could.
I was at the YMCA, and there's a lot of powerlifters that lift 2x as much as me, so they know what they're talking about.
An experienced guy (50 some years old) told me to ditch the pad and put the bar lower onto my back. Pull the shoulders back, so that the traps make a natural rest for the bar. He said it feels like the bar will fall, but it won't. He also said there might be a little more stress in the wrist.
I tried it, my form looked great, and all the powerlifters said my form was perfect now. One even joked around and said I'd be doing 3 plates per side by this fall if I squated like that.
Great, right. Except the stress on my wrists is incredible. After 5 reps I rack the bar and skake it off, pushing my wrists the opposite way to relieve the pain. I don't think it's supposed to hurt that bad.
When I look in the mirror the bar isn't in the base of my palm, its closer to the middle of the palm, which is pushing my hand backward at however much weight I'm doing.
If I try to position the bar lower into my hand, I can't do so unless I raise the bar back up higher on my back.
Please help, I won't be able to lift this week, since I'll be at camp all week. When I get back I have to squat though, so hopefully there'll be some advice.