Article + Video Squat Bar Position

MalcolmX

Well-Known Member
4 Jul 2011
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Key Grip Pointers When Squatting
  • all of the weight of the bar is on the body, not the arms.
  • lowest point where the bar can stabily be carried
  • wrists and elbows not under the bar (elbows up!, thumbs don't wrap the bar -> no wrist flexion)
  • grip width - narrowest, tightest grip grip that lets you keep the elbows up
  • dropping elbows usually cause thoracic flexion
If the bar sitting at base of the traps or the top of the posterior deltoids, then the bar is in the right place.

Here is Mark Rippetoe on Squat Bar Positions. This is another valuable lesson.

He covers everything you probably ever want to know about proper grip for low-bar squat.

 
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Reactions: kr3w and luXy

gosu_smurf

Senior Member
7 Jun 2011
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wrists and elbows not under the bar (elbows up!, thumbs don't wrap the bar -> no wrist flexion)
For the longest time I struggled with accepting this rippetoe theory "thumbs don't wrap the bar". But after thinking it through and reading the whole section of squat (60pages or so) in starting strength, it actually makes sense in terms of safety and efficiency. However i feel it's important that u get a firm grip around the mid to bottom of the palm. Because the thumb is not round the bar.
 

luXy

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8 Jun 2011
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Bedok
as long as ur allows are UP and (like what mentioned in SS,) the wrist is flush straight with the back of ur palm, its darn safe. You are in fact pushing the bar into ur back/shoulders, preventing them from falling. This way, the arms support the weight, but not vertical wise, which is good.
 

PWiD

Well-Known Member
20 Jul 2011
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I never really gave half a rat's ass about the whole elbow's up thing, cause my biceps cramp up when i try to do it the way he says. Usually i just hold it at the pinky ring and tighten my back will do. Shit can hold a pen and not drop it when i do so!