Squat Form

Psymonkee · 18-11-2011, 18:39

Something doesn't feel right posting in here but I shall continue!

I got a power rack/bench/weights a couple of months ago and after finally getting the thing built have started on the Stronglifts 5 x 5 program.

Into my 5th week now and I've hit a little over 50kg on the squat but I have come across a problem that I really don't like - painful wrists!

During my warmup I watched my hands more closely and they slowly slipped backwards and my wrists pointed outwards!

I attempted to correct this and did my work weight sets.

During those sets my hands started turning and my wrists pointed outwards again! Lots of wrist pain but nothing serious that I can tell but it does worry me a little.

Any good advice on how to fix this? Would it be best to lower weight and work on form more thoroughly?

Will · 18-11-2011, 23:56

Can you get a pic/vid of your bar placement? Wrists shouldn't really be painful when squatting!

Psymonkee · 19-11-2011, 08:40

Shall see what I can do

I don't think the bar is low enough though

Will · 19-11-2011, 09:18

Could be that your hands are either too close together or too far apart. Too close together sounds more likely. Is the bar a decent rotating barbell? If not then that will compound the issue.

That's about the height of the bar and the form adopted. Meaty part of the traps but below the protruding vertebra on the neck either c7 or t1 I never remember which! Just be careful of it!

Desmo · 19-11-2011, 12:19

As soon as the bar is loaded on to my back and I'm comfortable, I spread my arms out really wide, almost to the very ends of the bar. When I'm finished I slide them back in and re-rack. It's probably just a case of you finding a comfortable width for your arms to be

Will · 19-11-2011, 12:26

^^ good advice.

Psymonkee · 20-11-2011, 23:56

Cheers for those tips. I shall try and get pictures tomorrow when I'm in my garage

Also lifting the heavier plates onto the bar is hard enough work by itself! (Narrow space, can't approach from the side

)

Psymonkee · 22-11-2011, 00:43

Ok so no pics since I can't balance the weight and operate my camera at the same time. Wasn't even anyone around to help

Tried a wider grip though and also checking my hand position between each rep and no pain at all tonight!

Will have another crack at pics on Wednesday

Tak · 22-11-2011, 08:28

video might be easier

Psymonkee · 24-11-2011, 23:33

I'm shy enough about having my picture taken! Video would make me sad

18-11-2011, 18:39	#1
Psymonkee A cat wearing a wet suit Join Date: Sep 2008 Location: St.Andrews Posts: 2,023	Squat Form Something doesn't feel right posting in here but I shall continue! I got a power rack/bench/weights a couple of months ago and after finally getting the thing built have started on the Stronglifts 5 x 5 program. Into my 5th week now and I've hit a little over 50kg on the squat but I have come across a problem that I really don't like - painful wrists! During my warmup I watched my hands more closely and they slowly slipped backwards and my wrists pointed outwards! I attempted to correct this and did my work weight sets. During those sets my hands started turning and my wrists pointed outwards again! Lots of wrist pain but nothing serious that I can tell but it does worry me a little. Any good advice on how to fix this? Would it be best to lower weight and work on form more thoroughly? __________________ Sonisphere FMC Code: 1k949178

18-11-2011, 23:56	#2
Will BBx woz 'ere :P Join Date: Jan 1970 Posts: 2,147,487,208	Can you get a pic/vid of your bar placement? Wrists shouldn't really be painful when squatting! __________________ *No No!*

19-11-2011, 08:40	#3
Psymonkee A cat wearing a wet suit Join Date: Sep 2008 Location: St.Andrews Posts: 2,023	Shall see what I can do I don't think the bar is low enough though __________________ Sonisphere FMC Code: 1k949178

19-11-2011, 09:18	#4
Will BBx woz 'ere :P Join Date: Jan 1970 Posts: 2,147,487,208	Could be that your hands are either too close together or too far apart. Too close together sounds more likely. Is the bar a decent rotating barbell? If not then that will compound the issue. That's about the height of the bar and the form adopted. Meaty part of the traps but below the protruding vertebra on the neck either c7 or t1 I never remember which! Just be careful of it! __________________ *No No!*

19-11-2011, 12:19	#5
Desmo The Last Airbender Join Date: Jun 2006 Location: Pigmopad Posts: 11,915	As soon as the bar is loaded on to my back and I'm comfortable, I spread my arms out really wide, almost to the very ends of the bar. When I'm finished I slide them back in and re-rack. It's probably just a case of you finding a comfortable width for your arms to be __________________

19-11-2011, 12:26	#6
Will BBx woz 'ere :P Join Date: Jan 1970 Posts: 2,147,487,208	^^ good advice. __________________ *No No!*

20-11-2011, 23:56	#7
Psymonkee A cat wearing a wet suit Join Date: Sep 2008 Location: St.Andrews Posts: 2,023	Cheers for those tips. I shall try and get pictures tomorrow when I'm in my garage Also lifting the heavier plates onto the bar is hard enough work by itself! (Narrow space, can't approach from the side ) __________________ Sonisphere FMC Code: 1k949178

22-11-2011, 00:43	#8
Psymonkee A cat wearing a wet suit Join Date: Sep 2008 Location: St.Andrews Posts: 2,023	Ok so no pics since I can't balance the weight and operate my camera at the same time. Wasn't even anyone around to help Tried a wider grip though and also checking my hand position between each rep and no pain at all tonight! Will have another crack at pics on Wednesday __________________ Sonisphere FMC Code: 1k949178

22-11-2011, 08:28	#9
Tak L'Oréal Join Date: Jul 2006 Location: Portsmouth Posts: 9,977	video might be easier __________________ The look on your face when a toddler rips out your heart and shows it to you? Priceless.... For everything else, there's FWOOSH!

24-11-2011, 23:33	#10
Psymonkee A cat wearing a wet suit Join Date: Sep 2008 Location: St.Andrews Posts: 2,023	I'm shy enough about having my picture taken! Video would make me sad __________________ Sonisphere FMC Code: 1k949178