Trouble with elbows forward on squats

[/JV/]

I've heard from several different sources (most recently the Wild Iron squat vid) that it's beneficial to pull your elbows forward under the bar while squatting, but I've had trouble making this work.

My squat is basically a Starting Strength squat, with a close grip, elbows back, traps bunched together. Creates a shelf and the bar is really secure on my back.

When I pull my elbows forward, I lose that shelf and I end up supporting too much of the weight with my arms. Am I doing something wrong? Am I supposed to only pull my elbows forward near the bottom of the squat when my back is most horizontal and then push them back near the top? Or is it just a cue to keep your lats tight rather than actually pulling the elbows forward? Any tips for making it work? I want to work on this some more after my next meet.

[Fluster]

I have exactly the same thing. I just can't do the whole elbows down thing without the bar rolling off my back. That said, I appear to have fixed keeping my chest up by racking in front of the bar more, rather than under it. (Per the WI video too)

I was actually going to ask the WI guys but forgot, I suspect it's assisted greatly by people having man-sized backs and not teeny little rear delts like me.

[ballerific]

I try to bend the bar aroundmy back

[/JV/]

I have exactly the same thing. I just can't do the whole elbows down thing without the bar rolling off my back. That said, I appear to have fixed keeping my chest up by racking in front of the bar more, rather than under it. (Per the WI video too)

I was actually going to ask the WI guys but forgot, I suspect it's assisted greatly by people having man-sized backs and not teeny little rear delts like me.

Yeah, maybe we need to develop more upper back mass for it to work.

Being far enough forward unracking the bar definitely helps, but I bet there's an additional benefit to this elbows forward thing. Do you want to ask for the next Q&A?

I try to bend the bar aroundmy back

That's an interesting way to think about it. I worry about putting too much pressure on my elbows, but I'll give that a try.

[davehaggett]

I've heard from several different sources (most recently the Wild Iron squat vid) that it's beneficial to pull your elbows forward under the bar while squatting, but I've had trouble making this work.

My squat is basically a Starting Strength squat, with a close grip, elbows back, traps bunched together. Creates a shelf and the bar is really secure on my back.

When I pull my elbows forward, I lose that shelf and I end up supporting too much of the weight with my arms. Am I doing something wrong? Am I supposed to only pull my elbows forward near the bottom of the squat when my back is most horizontal and then push them back near the top? Or is it just a cue to keep your lats tight rather than actually pulling the elbows forward? Any tips for making it work? I want to work on this some more after my next meet.

you weight over 200lbs, you have enough meat on you to support the bar no matter what you do with your elbows. its mental, the bar aint going anywhere

[Fluster]

you weight over 200lbs, you have enough meat on you to support the bar no matter what you do with your elbows. its mental, the bar aint going anywhere

Hmm! Will give it a go this evening again then. I guess I'm more concerned about taking much of the weight on my wrists like that though, like you said, probably mental.

[/JV/]

I wonder if it has something to do with bar position. Maybe a slightly higher bar position would help?

[GoJu]

I've heard from several different sources (most recently the Wild Iron squat vid) that it's beneficial to pull your elbows forward under the bar while squatting, but I've had trouble making this work.

My squat is basically a Starting Strength squat, with a close grip, elbows back, traps bunched together. Creates a shelf and the bar is really secure on my back.

When I pull my elbows forward, I lose that shelf and I end up supporting too much of the weight with my arms. Am I doing something wrong? Am I supposed to only pull my elbows forward near the bottom of the squat when my back is most horizontal and then push them back near the top? Or is it just a cue to keep your lats tight rather than actually pulling the elbows forward? Any tips for making it work? I want to work on this some more after my next meet.

there's more than one way to hold the bar, elbows forwards is just one way but its not the be all end all, elbows back always worked better for me too

[isaku900]

elbows forward is easier with a wider grip and a higher bar position because you'll create another "shelf" with your rear delt/trap groove.

the reason we recommend an upright squatting position is (especially in gear) that it is more efficient, the load of the barbell will go directly into pushing you down and load onto the (potentially) stronger muscles of the posterior chain.

when in gear this upright squatting position will allow you to reach depth without forward lean, reduce the distance of your squat stroke and load your suit.

while raw you receive the same benefits of less forward lean and thereby your lower back becomes less of a limiting factor and reduced squat stroke, but obviously no increase in rebound from gear.

however raw this must be balanced by your PC vs. quad strength and any mechanical advantage you may receive from a lower bar position and mechanical rebound from your knees.

[DJSTARER]

elbows forward is easier with a wider grip and a higher bar position because you'll create another "shelf" with your rear delt/trap groove.

the reason we recommend an upright squatting position is (especially in gear) that it is more efficient, the load of the barbell will go directly into pushing you down and load onto the (potentially) stronger muscles of the posterior chain.

when in gear this upright squatting position will allow you to reach depth without forward lean, reduce the distance of your squat stroke and load your suit.

while raw you receive the same benefits of less forward lean and thereby your lower back becomes less of a limiting factor and reduced squat stroke, but obviously no increase in rebound from gear.

however raw this must be balanced by your PC vs. quad strength and any mechanical advantage you may receive from a lower bar position and mechanical rebound from your knees.

couldn't have said it better.

[/JV/]

OK, I'll try out a wider grip and a higher bar position and see how it goes. Thanks.

[Torrtrefireto]

I used to squat with forward elbows


Now I try to have them as high and back as possible


Much better for me, at least