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11-08-2005, 08:04 PM
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#1
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Registered User
Join Date: Sep 2005
Posts: 336
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Bar placement on Squats?
In all my years squatting..im only 19 so i know it's not many but i never really worried about bar placement i just normally went with whats was the most comfortable way. However after reading several different articles on squats recently i found out my bar placement was that of a high bar olympic squat. The problem is im a powerlifter and now im seriously considering tinkering around tommorrow with a lower bar placement. So i guess my question is should i even change my bar placement?? or just keep using the high bar placement if it feels comfortable?? Can you squat more weight with a lower bar placement??.....Thanks
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11-08-2005, 08:14 PM
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#2
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STAY SWOLE!
Join Date: May 2005
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Lower bar placement gives you better leverage which allows you to keep your back upright easier with heavier weights. Give it a shot, if you've got thicker traps the bar will sit lower on your back easier and more comfortably.
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11-08-2005, 08:15 PM
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#3
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Back from the dead.
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Lowering the bar shifts the stress to the posterior chain, which is a stronger group of muscles than the quads so yes you will be able to lift more. Additionally, it can help keep the weight on your heels rather than your toes.
Easiest way is grab the bar with index fingers at the rings and pinch your shoulder blades. There should be a "shelf" right on top of your rear delts for the bar to sit on. That's where it should be.
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11-08-2005, 08:27 PM
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#4
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Registered User
Join Date: Sep 2005
Posts: 336
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Thanks for the replies guys, im going to utilize a lower bar placement tommorrow, hopefully it goes well.
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11-09-2005, 08:51 AM
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#5
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Olympic Lifter
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The closer you can keep your hands together, the tighter the bar will sit, keeping you more stable.
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11-09-2005, 09:39 AM
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#6
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Geezer in Training
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Quote:
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Originally Posted by bigswoleKA
Lower bar placement gives you better leverage which allows you to keep your back upright easier with heavier weights.
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I found just the opposite to be true. I agree low bar=better leverage, but high bar lets you keep your back more upright.
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11-09-2005, 09:44 AM
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#7
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Registered User
Join Date: Dec 2004
Location: Longview, TX
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I recommend pulling down on the bar through the lift. It helps me stay in that tight position I started with.
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11-09-2005, 09:46 AM
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#8
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not insane just unique
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lower bar placement will get you bent over more in the squat but to me it feels a lot better than high bar. i'm just now getting comfortable with it after a month of practice and its really helped. it also gives you a lil more pop out of your suit if you're using one, being leaned over and such.
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11-09-2005, 10:21 AM
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#9
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Back from the dead.
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Quote:
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Originally Posted by NewBlackDak
I recommend pulling down on the bar through the lift. It helps me stay in that tight position I started with.
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But savvy says if you push up on the bar then it gets easier. If you're pullin' down you're adding like 100 pounds to your squat! 
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11-09-2005, 10:23 AM
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#10
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Pushit
Join Date: Jan 2003
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Quote:
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Originally Posted by gopostal42
lower bar placement will get you bent over more in the squat but to me it feels a lot better than high bar. i'm just now getting comfortable with it after a month of practice and its really helped. it also gives you a lil more pop out of your suit if you're using one, being leaned over and such.
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Right now I'm trying to make the same change. I thought I had the bar low until I squatted with some other powerlifters.
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11-09-2005, 10:28 AM
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#11
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Geezer in Training
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Quote:
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Originally Posted by ArchDukeOfTops
Right now I'm trying to make the same change. I thought I had the bar low until I squatted with some other powerlifters.
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It will take some adjusting to both your form and your comfort, and you may need to drop down in the weight you use a bit too. Don't worry, it will go back up in no time. Are you using a wider stance too?
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11-09-2005, 10:36 AM
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#12
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Pushit
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Yeah, I've been going wide for a while, I just haven't been riding the bar down low. I put the bar a lot lower on speed box squats yesterday, and it made a big difference. It seemed like I was at a more advantageous point and could squat eaiser, but I know that may change when I go heavy. We'll know next ME day.
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11-09-2005, 01:46 PM
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#13
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Registered User
Join Date: Oct 2004
Location: San Marcos, TX
Posts: 240
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placement will also differ depending on what kind of suit you wear
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