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  1. #1
    Registered User sprawl7850's Avatar
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    squat: bar rolling down back

    I low bar squat, have decent rear delts and keep grip within the rings

    When I unrack, If i keep my elbows slightly back the bar is very stable on my rear delts but im constantly fighting to keep it in that position Even with light weight or just the bar. This is not a weakness in legs as my issue begins before I even start the lift

    if i give in even a little my wrists completely cock back and elbows drop by my side forcing all the weight to be in my hands. Any suggestions? very hard to concentrate going heavy when you arent confident in bar stability
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  2. #2
    I need about tree fiddy davisj3537's Avatar
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    You might find it easier to try a thumbs over bar grip a bit wider. This will allow you to keep a straighter wrist which will allow you to pull the bar into your back. At no point should you support the bar with your hands, pulling the bar into your back will keep it on those rear delts.
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  3. #3
    Registered User amenhotepv's Avatar
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    Try bringing your arms inwards more.
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  4. #4
    Registered User Stalldad's Avatar
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    Originally Posted by davisj3537 View Post
    You might find it easier to try a thumbs over bar grip a bit wider. This will allow you to keep a straighter wrist which will allow you to pull the bar into your back. At no point should you support the bar with your hands, pulling the bar into your back will keep it on those rear delts.
    This. I used to have problems until I went with thumbs over bar, much more stable this way.
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  5. #5
    Registered User DarGwynn's Avatar
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    Your torso could be too upright for a low bar squat, especially when you're pushing up from the bottom. There's a slight forward lean with your butt back. I also like to roll the bar forward with my hands. It helps locking my entire upper body and keeps the bar still on my rear delts.
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