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Wrists Limiting Factor in Low-Bar Squat


#1

Hey guys, recently switched to moving a low bar squat. I feel like this puts me in a much stronger position, however, my wrists seem to be loaded in a very awkward position. Is this something that will just take some getting used to?


#2

The weight is supposed to be on your back, not your hands. Your hands are just there to make sure the bar doesn't roll.

Try to go a little wider while keeping your upper back tight. Could be that your hands are just too close to your shoulders, and they're getting in the way.


#3

Don't wrap your thumb under the bar, use a suicide style grip. Could be shoulder flexibility. Try doing shoulder dislocates before your squats to warm-up.

There are a few threads on this topic already, try doing a search.


#4

Thanks man, I started doing the suicide grip when I switched to low-bar because it definitely felt more comfortable. In addition, I searched for the topic before posting but didn't really find anything of use, all that came up was videos of people asking for critiques of their low-bar squats. I will definitely give the shoulder flexibility a try though.


#5

Yeah I know what you're saying, it doesn't feel like my wrists are supporting the weight, more along the lines of forcing the bar into my back. I'll give a wider grip a try next time though, thanks.


#6

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/squating_issues_wrist_alignment_shoulder_flexability

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/what_is_going_on_with_my_squat_starting_strength

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/squat_wrist_alignment


#7

Those are pretty helpful videos. I actually had some wrist pain when switching to the low bar squat grip as well, but I found it was mainly because I wasn't keeping my upper back tight enough and bending over enough to support the weight entirely on my back muscles, so my wrists were getting too much stress on them.