Squat hand position

Doctor_Socks

I'm just wondering how everyone here grips the bar when they squat? Is it generally better to wrap your thumb around the bar? I'm asking because I was squatting last night and my wrists were killing me! Is it because I wrap my thumbs around the bar or could it just be caused by tightness in my arms that should be worked on?

Hanley

If your wrists hurt after squatting, thumbs off and lock your wrist straight.

Doctor_Socks

Cheers for the quick reply Hanley, i'll give that a go tomorrow when I get back in.

TommyKnocker

Hi Dr Socks

Can I just ask if you do any kind of dynamic stretching/warm-up of your shoulders, arms, hips & knees before you squat?

I found that spending a few minutes losening up my shoulders, wrists, hips and knees prior to squatting really reduced similar issues I used to experience.


M

dartstothesea

I don't wrap my thumbs and have been feeling pretty bad strain on the bottom of my right thumb when I squat lately since I started postitioning the bar lower on my back. To get it low enough I have to have the bar really, really low in my palms, so maybe I just need to increase shoulder flexibility to be able to both hold it a little higher in my palm but still low enough on my back.

Doctor_Socks

I do a lot of dynamic stretching with my lower body B-builder, this is mainly because I tore some tendons and twisted some cartilage in my knee last October, night before my graduation I might add :mad:, so i've been very careful with this even though the physio said I had perfectly healthy knees again.

I also do some scapula pushups and some shoulder rotations, always rotating my shoulders back after watching some of Transforms videos where he says that most people have shoulders that are to rolled forwards. Lastly I do some shoulder dislocates with a skipping rope, I have to space my hands out quite a bit with these to be able to pass over my head and around to my back. Do you think I should be doing more shoulder prehab work before everything?

TommyKnocker

Doctor_Socks wrote: »

I do a lot of dynamic stretching with my lower body B-builder, this is mainly because I tore some tendons and twisted some cartilage in my knee last October, night before my graduation I might add :mad:, so i've been very careful with this even though the physio said I had perfectly healthy knees again.

I also do some scapula pushups and some shoulder rotations, always rotating my shoulders back after watching some of Transforms videos where he says that most people have shoulders that are to rolled forwards. Lastly I do some shoulder dislocates with a skipping rope, I have to space my hands out quite a bit with these to be able to pass over my head and around to my back. Do you think I should be doing more shoulder prehab work before everything?

Hi Dr Socks

No, that's pretty much what I do before squatting. It's just see lots of folks in the gym come in and do 5 minutes on the treadmill and then just step under a bar and away then go. Then you hear them in the changing rooms talking about the strains and sprains etc.

I used ot do a half a*sed warm up my self and woudl have aches and sore spots. But since I copped on and started warmijng up better I have been much better (touch wood).


M