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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Thread: Squat help

  1. #1
    canadian, eh?
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    Squat help

    For the past two months I have been doing squats with the wuss pad. This is not by "choice" but rather it is because I cannot ignore the pain, and it steals my concentration without the pad.

    I have gotten up to 225LBs with squats with the pad. Without the pad I can't even finish 135LBS because I can't tolerate the bar and the concentration just isn't there.

    I've read quite a bit about squats and technique. I tried forming the "shelf" with keeping my chest out, elbows back and hands gripped close to my body as I can. But it still doesn't help.

    Can anyone help me or suggest something I can do? Like I said I have tried a few times without the pad but I cannot get used to it. I've read that I will just get used to it over time, but if I can't even do one full set without the pad, I don't think I will get anywhere.

    HELP!
    Steve

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  3. #2
    Banned
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    Where does the bar hurt you? How high/low do you place it?

  4. #3
    canadian, eh?
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    When I place it low it feels really ackward when I set the weight on it. When I set it high it hurts my vertabrae and hurts.
    Is it common for the low position to feel ackward? Are there any side/back pictures on where the bar ideally should sit? That may help.
    Steve

  5. #4
    ANVIL POWER Detard's Avatar
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    sensei posted a great article on bar placement.
    w:225lbs. h:5'10.
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    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

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  6. #5
    HS Football D Breyer's Avatar
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    Quote Originally Posted by detard View Post
    sensei posted a great article on bar placement.
    :withstupi

    Sensei has covered this subject with great depth. He is the one you want to talk to.
    6'1 - 195
    Crossfit Total: Press: 135 - Squat: 315 - Deadlift: 365
    Competition Lifts: Clean: 205 - Bench: 205

  7. #6
    Senior Member Sensei's Avatar
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    Quote Originally Posted by canadianbuilder View Post
    I've read quite a bit about squats and technique. I tried forming the "shelf" with keeping my chest out, elbows back and hands gripped close to my body as I can. But it still doesn't help.
    You didn't mention head positioning, but if you have your jaw jutting forward and you're resting the bar on your spine, that's NOT good - I really hope that isn't what you're doing.

    Read this thread to the end. I can try to post some more pics later if you still can't seem to find the right spot.
    http://www.wannabebigforums.com/showthread.php?t=71389
    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/

  8. #7
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    Keep using the "wuss" pad...at least you are able to move the weight. Lots of "big" guys at my gym use all kinds of pads and plastic "holders" when they squat.

  9. #8
    Senior Member betastas's Avatar
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    You didn't mention pulling your shoulder blades together. You need to pull them together HARD, then pull them even HARDER! The shelf is there man, I just found the lower one a few days ago. Check out Sensei's thread for sure, you'll be more comfortable as soon as you find where to put it without the pad.

  10. #9
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    The thing that made the lower position less akward for me was getting my thumbs out from under the bar. When I squat, I grip the bar between my palm and fingers, with my thumbs over the bars with my fingers.

    Also, it may be hard to get the bar off the rack in a low position. I usually guide it down a little after getting to a standing position.

  11. #10
    canadian, eh?
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    Quote Originally Posted by betastas View Post
    You didn't mention pulling your shoulder blades together. You need to pull them together HARD, then pull them even HARDER! The shelf is there man, I just found the lower one a few days ago. Check out Sensei's thread for sure, you'll be more comfortable as soon as you find where to put it without the pad.
    I pull them together a fair bit, but there comes a point where it feels wrong, is this how it should be, or am I exaggerating it? I cannot see myself so I am just going by feel, and this feels different.

    I will read that other thread, thankss
    Steve

  12. #11
    Senior Member Levantar's Avatar
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    Quote Originally Posted by canadianbuilder View Post
    I pull them together a fair bit, but there comes a point where it feels wrong, is this how it should be, or am I exaggerating it? I cannot see myself so I am just going by feel, and this feels different.

    I will read that other thread, thankss
    I feel for ya. It comes to a point after you have been given proper instruction to where you just have to be able to physically go through the motion. Fortunately I was able to find the right spot on my shoulders/back after a while but previous to that I was using a bar pad (I was also doing my squats completely wrong but thats another topic!). For my wife it was not so easy. She uses a pad at this point as well although she is even more of a newbie than I am. Hopefully with enough practice you will be able to find your comfort zone someday. If not....oh well, it's not like you will get a less effective workout by using some form of padding.
    Last edited by Levantar; 01-17-2007 at 10:18 PM.

  13. #12
    canadian, eh?
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    Thanks, I don't really mind the pad, but I want to get rid of 'er.

    I will try to attempt to find the position for a few minutes each gym day with just the bar. Maybe eventually it will work well.

    Thanks for the suggestions!
    Steve

  14. #13
    canadian, eh?
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    Well last gym day-about a week ago- I somehow found the spot. At first it felt uncomfortable for the first 10 seconds. Then it was gone while squatting. I got up to 185LBS x 5 without the pad, which in my opinion, was good for me.

    Thanks for the help! I finally don't have to use the pad!!
    Steve

  15. #14
    Get your tickets... Gunshow's Avatar
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    good the pad is terrible.. i only stopped using it a couple months ago but now if im working in w/ someone whos using it, i have to take it off because it feels so akward since the bar is like an extra inch off my back... isn't the pad bad fro body in someway anyways?

  16. #15
    Iron4Life
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    Here ya go.. let this picture motivate you... a 15 yr 120 lb who can squat near 300 lbs... she doesn't use a pad.

    Just get use to it... find the right position using Sensei's great information... and get use to it.

    PS.. unless you have some medical reason for not being able to hold the bar correctly or a horrible skin condition... we all needed to at some time, just get use to the bar. I still remember the pain from my first 135lb squat... I thought the skin on the back of my "neck" was going to rip off.

    Last edited by Bob; 05-12-2007 at 02:06 PM.

  17. #16
    Get your tickets... Gunshow's Avatar
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    isnt that only 175 lbs on the bar?

  18. #17
    I sleep with pizza Rusty's Avatar
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    Quote Originally Posted by Gunshow View Post
    isnt that only 175 lbs on the bar?
    Yes, but 175 + 125 = 300. It's simple physics.

    To the OP. A little trap developement never hurt anybody.
    Quote Originally Posted by RhodeHouse View Post
    "Any man under 200lbs is a woman." -Matt Rhodes

  19. #18
    Iron4Life
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    Quote Originally Posted by Gunshow View Post
    isnt that only 175 lbs on the bar?
    It may have been... but that was in 2005 (look at the banner)... so she was only 13 at the time...

    She is now up to near 300.. or has hit >300 in practice..
    Her name is Amanda Harris...
    She has about 50 WRs to her name... in about 7 different PL'ing Feds...

  20. #19
    sissy Bohizzle's Avatar
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    build up ur traps more if everything that has been said here still doesn't help at all.

    Andrew
    Do what needs to be done.

    Every time I was in the hole I swear a turd kissed my underwear. - Hatred
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  21. #20
    canadian, eh?
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    I don't have trouble anymore, I have said I figured out the spot to place it now.
    But I will build my traps up more.

    Thanks!
    Steve

  22. #21
    Gaglione Strength Chris Rodgers's Avatar
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    The head judge's American Flag shirt is Ace!

    Whoever wrapped her knees should be fired.

    The side spotters need to be taught how to spot a squat.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  23. #22
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    The side spotters need to be taught how to spot a squat.

    I was thinking 'I wonder how these guys would go with a missed 900lbs!'

  24. #23
    Senior Member HeavyBomber's Avatar
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    I'll tell you what though, that chick is freaking awesome. I need to get that red, white and blue belt.
    Last edited by HeavyBomber; 05-12-2007 at 11:28 PM.

  25. #24
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    The head judge's American Flag shirt is Ace!

    Whoever wrapped her knees should be fired.

    The side spotters need to be taught how to spot a squat.
    Yeah the knee wrapping and the spotting are both crap. That's a strong girl though.
    "The only easy day was yesterday."

  26. #25
    vineager based
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    Quote Originally Posted by dangeroso View Post
    The thing that made the lower position less akward for me was getting my thumbs out from under the bar. When I squat, I grip the bar between my palm and fingers, with my thumbs over the bars with my fingers.

    Also, it may be hard to get the bar off the rack in a low position. I usually guide it down a little after getting to a standing position.

    this is exactly what i do

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