Grip width for Squat

[bLinkMoore]

Hey all,

Curious what grip width you guys prefer for squats, and please specify whether you prefer high- or low-bar in your response. I've been playing around with fine-tuning form and was wondering what the general consensus is on this. I squat mainly high-bar, but am intrigued by the mechanical advantages of low-bar.

I feel like for stability, a pretty close grip--basically as close as I can get to my shoulders without feeling cramped--works best, but I've heard from a few people that they got tendonitis in their shoulders from doing that long-term.

I've also seen that a lot of people prefer a wide grip for low-bar squat, which seems counterintuitive since you'd think the bar would be more likely to roll off the shoulders if it wasn't having as much pressure applied to it.

No right or wrong answers here at all, I'm just curious as to what grip width you use, and why.

Thanks!

[utfootball4]

As close as your mobility allows....

[bLinkMoore]

Clearly that isn't the case all the time though, since I've seen world-class powerlifters squatting 900+ pounds with super wide grips. Could you maybe be more specific?

[utfootball4]

Clearly that isn't the case all the time though, since I've seen world-class powerlifters squatting 900+ pounds with super wide grips. Could you maybe be more specific?

Most guys squatting 900lbs are huge guys and don't have the mobility of smaller guys. This is why their grips are super wide.

[bLinkMoore]

Most guys squatting 900lbs are huge guys and don't have the mobility of smaller guys. This is why their grips are super wide.

There's clearly more to it, though. This guy is nowhere near as close as he can go, and it certainly looks like he knows what he's doing...

[utfootball4]

There's clearly more to it, though. This guy is nowhere near as close as he can go, and it certainly looks like he knows what he's doing...

I disagree but let's see what others have to say.

[bLinkMoore]

Fair enough. Yeah, I was kinda hoping for more responses on this lol

[Rags85]

Its generally easier to stay tighter with a closer grip. But as you said, tendonitis can be an issue. Bicep tendonitis is not uncommon from squatting. Elbow sleeves have saved a lot of biceps from this. Widening grip is also a very common step.

The only wrong grip is the one that doesn't allow you to squat correctly. So you'll have to find what works best for you. Try not to make any big changes. Just go slow.

Also, you should be pulling the bar down, and into your back. So down and towards your front. Done properly, the bar will have hard time sliding. Plus, theres always chalk for your back.

[utfootball4]

Its generally easier to stay tighter with a closer grip. But as you said, tendonitis can be an issue. Bicep tendonitis is not uncommon from squatting. Elbow sleeves have saved a lot of biceps from this. Widening grip is also a very common step.

The only wrong grip is the one that doesn't allow you to squat correctly. So you'll have to find what works best for you. Try not to make any big changes. Just go slow.

Also, you should be pulling the bar down, and into your back. So down and towards your front. Done properly, the bar will have hard time sliding. Plus, theres always chalk for your back.

I agree with all of this...

[WolfRose7]

As close as your mobility allows....

would have to disagree, I find within a certain width decreases upper back tension as a whole for me.

mines like a moderate overhand pull up width (all this for low bar)

[GreyAndMild]

I grip almost as wide as the rack allows, this is only because my shoulder mobility is bad. I used to go as narrow as possible but my wrists would bend back which seemed to cause pain in my elbows possibly tendonitis.

I switched to the wide grip and my wrists are straight and the elbow pain has mostly gone but it doesn't feel as stable as a narrow grip, the pain was too much though and was affecting other lifts.

[bLinkMoore]

would have to disagree, I find within a certain width decreases upper back tension as a whole for me.

mines like a moderate overhand pull up width (all this for low bar)

That's the one that I'm leaning towards. I've found that if I do more than four or five sets with a close grip, it starts to feel wonky--not cramping or impinging, but definitely getting there.

A nice in between feels like I get a little less stability (idk if that's the right word, it's hard to explain) but my shoulder feels fine

[bLinkMoore]

Its generally easier to stay tighter with a closer grip. But as you said, tendonitis can be an issue. Bicep tendonitis is not uncommon from squatting. Elbow sleeves have saved a lot of biceps from this. Widening grip is also a very common step.

The only wrong grip is the one that doesn't allow you to squat correctly. So you'll have to find what works best for you. Try not to make any big changes. Just go slow.

Also, you should be pulling the bar down, and into your back. So down and towards your front. Done properly, the bar will have hard time sliding. Plus, theres always chalk for your back.

This is exactly the type of response I was looking for--thank you.

That makes sense--do you squat high- or low-bar? I feel like it would make a difference.

My university's gym doesn't allow chalk one of those things that, as much as it's a pain in the ass, I can understand. I wouldn't want to be constantly cleaning chalk off of everything either.

Would you recommend elbow sleeves? I haven't really looked into them, mostly because my bench isn't high enough to really warrant them, but I hadn't thought of their potential for help on squat

[Rags85]

This is exactly the type of response I was looking for--thank you.

That makes sense--do you squat high- or low-bar? I feel like it would make a difference.

My university's gym doesn't allow chalk one of those things that, as much as it's a pain in the ass, I can understand. I wouldn't want to be constantly cleaning chalk off of everything either.

Would you recommend elbow sleeves? I haven't really looked into them, mostly because my bench isn't high enough to really warrant them, but I hadn't thought of their potential for help on squat

I squat low bar.

Elbow sleeves while squatting are the only thing that I've found to consistently save my arms for bench. I didn't use them for my first few years of training simply because I didn't need them. That said, over time my biceps have taken a beating from low bar squatting multiple times per week. I never really felt it during squats. Still don't. However, if I had to bench the next day, it would hurt like hell.

My thought was to use them for bench only since that when they would hurt. They helped there but not much. Once I put them on for squats it was night and day. After letting them heal, I was able to squat and bench 3x/week with no pain.

Also, its not really the weight on the bar that causes the problem. The problem can simply be how much torque your applying the the muscles and tendons while putting yourself in a low bar squat position. That position should be the same at 135 or 405 or 800.

Elbow sleeves and wrist wraps during squatting have helped my arms stay in good shape. I would recommend. You may not need them now, but honestly they are pretty cheap compared to some other stuff and I would spend that money in a heartbeat to save the 3-4 weeks off of training to let tendonitis heal.

[bLinkMoore]

Awesome, thank you. Looks like I may be investing in some solid elbow sleeves

[GreyAndMild]

Any elbow sleeve recommendations while we're on the topic ?

I'm after something thick and warm

[Rags85]

Any elbow sleeve recommendations while we're on the topic ?

I'm after something thick and warm

I've been using the STrong sleeves from mark bell and I really like them, but I'd imagine any 5mm+ neoprene sleeve will work just as well.

[Nubygaines]

Closecas I can cchest up elbows up squeezing the bar on top of the delta low barstyle