Correct way to hold the bar in squats

What is the correct position to hold the bar while you squat? Whenever I squat I get a mild pain around the blue square area in the image related which is either because of the shitty squat bar pad my gym has or because I'm not positioning the bar correctly on my back.

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  1. 1 year ago
    Anonymous

    this homie seriously using the squat tampon on the bar?

    • 1 year ago
      Anonymous

      I throw a towel around my neck. A cushion sounds nice to me.

      • 1 year ago
        Anonymous

        do you use lifting gloves too? Lmao

        • 1 year ago
          Anonymous

          Yes.

          • 1 year ago
            Anonymous

            no fricking way lmao. What other gay shit do you do?

            • 1 year ago
              Anonymous

              Why don't you come over here and find out?

              • 1 year ago
                Anonymous

                are you going to slap me with your assistance bands?

              • 1 year ago
                Anonymous

                Sounds gay

      • 1 year ago
        Anonymous

        Gay

  2. 1 year ago
    Anonymous

    Squat bar pad lol! Seriously, never post here again homosexual.

  3. 1 year ago
    Anonymous

    You are supposed to just do it. When you squeeze your upper back muscles together you should have a shelf where the bar sits.
    Back when I was 15 it hurt too..... for like 2 weeks.

  4. 1 year ago
    Anonymous

    OP the guys telling you to tough out the pain are the same guys who will end up crippled by 40 because they push through lifting discomfort instead of fixing their form/lowering the weight.

    • 1 year ago
      Anonymous
    • 1 year ago
      Anonymous

      Squats don’t hurt your neck. You aren’t bending your head down and putting it on your spine. This isn’t toughing it out through an injury. Have you ever squatted in your life?

  5. 1 year ago
    Anonymous

    Check YouTube if your form is wrong my man.
    I had to turn in my natty card last week because I got caught doing low bar squats. Make sure you place that bar at the right place

    • 1 year ago
      Anonymous

      I'm pretty sure my form is fine it's just the bar positioning seems to push into my upper back and it get's unconfortable for a few days but I'll look into it again

      • 1 year ago
        Anonymous

        If your form is correct, the bar wouldn't even touch the blue square area.

        OP the guys telling you to tough out the pain are the same guys who will end up crippled by 40 because they push through lifting discomfort instead of fixing their form/lowering the weight.

        >OP the guys telling you to tough out the pain
        There is no pain if he the bar is in the right place but you wouldn't know that.

  6. 1 year ago
    Anonymous

    this happened to me when i started lifting. Stop doing squats on your leg day and do shoulder shrugs every time you workout. In two weeks your traps will be ready for the bar.

    • 1 year ago
      Anonymous

      That would work. At some parts of my squatting journey my upper back(traps) were the weak point.
      Was odd.

    • 1 year ago
      Anonymous

      or maybe just learn how to properly position the bar across the shoulders

  7. 1 year ago
    Anonymous

    Same, it's just inconsistent high bar placement.
    Had it figured out, then didn't squat for 1 week+, now it's ogre again. It's not that bad though.

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