Low bar squat hand & wrist position

Blacktie.

Hey everybody I started doing low bar squats recently enough. Only been able to get to the gym a bit in the last few weeks especially. Anyway my question is in regards to your hands and wrist position on the bar. I place my hands just inside the markings on the oly bar and try to push my elbows back. My thumbs aren't holding the bar up or anything as I just have them pushing the bar against my back. When I lift the bar from the rack my wrists are fairly bent and I can feel a bit of strain in them afterwards. Not much but enough to be noticeable. Is this normal or am I doing something wrong?

Hanley

Blacktie. wrote: »

Hey everybody I started doing low bar squats recently enough. Only been able to get to the gym a bit in the last few weeks especially. Anyway my question is in regards to your hands and wrist position on the bar. I place my hands just inside the markings on the oly bar and try to push my elbows back. My thumbs aren't holding the bar up or anything as I just have them pushing the bar against my back. When I lift the bar from the rack my wrists are fairly bent and I can feel a bit of strain in them afterwards. Not much but enough to be noticeable. Is this normal or am I doing something wrong?

Why are you pushing your elbows back? (there's two possible answers, both are wrong :P)

Most people get wrist pain with LBBS when down as you describe. I prefer a different hand position which I'll struggle to explain... The bar essentially runs the from the base of your little finge to the base of your thumb (ie diagonally across your hand, rather than sitting "in" your hand).

The reason is this - maintaining a straight wrist/forearm position will greatly reduce discomfort.

Essentially you want this position:


Not this:

Thud

Do you have your thumbs under the bar or over/on top? Put them on top and it will help you not to use them in the lift.

Blacktie.

I read somewhere it was good for getting the bar in the right position. Guess I'll stop doing that so.

What's LBBS? Done a quick google couldn't find anything describing it.

Ok I'll try run the bar the way you're describing next time in the gym.

I have my thumbs on top of the bar. Guess I described that in a kind of crappy way in my OP.

Zamboni

Low bar back squat

Hanley

Blacktie. wrote: »

I read somewhere it was good for getting the bar in the right position. Guess I'll stop doing that so.

The thinking is it creates a shelf for the bar to sit on. THe reality is that with a proper set up, the shelf's there already, and all lifting your elbows does is create thoracic flexion, causes your chest to drop, increases the chance you'll good morning the bar up, and puts excessive strain on your lower back (and will make you miss the lifts as they go up).

What's LBBS? Done a quick google couldn't find anything describing it.

As below, low bar back squat

Ok I'll try run the bar the way you're describing next time in the gym.

I have my thumbs on top of the bar. Guess I described that in a kind of crappy way in my OP.

Sounds good. It's a common question. I'm gonna do a video/picture series on it along with deadlift set up I reckon.