How the fuck do you squat?

I tried to do the back squat with 50kg and the fucking bar digs into my back, same with the front squat except it's digging into my shoulders.

I had to stop at the 3rd rep because the pain was too much, honestly I don't know how some fuckers do 3 plates

  1. 2 months ago
    Anonymous

    You must have no upper body strength, the bar should rest on your muscles.... Unless you're an absolute pussy and have no pain tolerance at all

    • 2 months ago
      Anonymous

      You get use to it. Harden up.

      I've been going gym on and off for a few years but never bothered with squats because of this issue. It just feels totally unnatural to me, might just replace it with leg press

      • 2 months ago
        Anonymous

        https://i.imgur.com/au3ajSy.jpg

        I tried to do the back squat with 50kg and the fucking bar digs into my back, same with the front squat except it's digging into my shoulders.

        I had to stop at the 3rd rep because the pain was too much, honestly I don't know how some fuckers do 3 plates

        I do barbells hack squats. I also don't care that much about quads though.

        • 2 months ago
          Anonymous

          >doesn't care about quads
          >does the absolute best quad lift

      • 2 months ago
        Anonymous

        [...]
        I do barbells hack squats. I also don't care that much about quads though.

        Heavy squats are an absolute must for good lower body development and they are critical to a good physique. Tom Platz would kill you if he heard you talking like that. They are non-negotiable.

        • 2 months ago
          Anonymous

          >Heavy squats are an absolute must for good lower body development and they are critical to a good physique
          100% incorrect. Lunges, leg press/hack squat, RDLs, leg extensions, leg curls, etc will allow you to develop a great lowerbody without having to ever do a single barbell squat.

          • 2 months ago
            Anonymous

            Post legs

            • 2 months ago
              Anonymous

              Now you

              • 2 months ago
                Anonymous

                Oh yeah, you definitely need to hit the squat rack lmao

              • 2 months ago
                Anonymous

                kek how do you see a picture of my legs and think I "need to hit the squat rack"

              • 2 months ago
                Anonymous

                Now you

                No time stamps, both disregarded

              • 2 months ago
                Anonymous

                >wanting timestamped photos of guy's legs
                No reason for either of us to lie

              • 2 months ago
                Anonymous

                People lie all the time on here to win arguments fyi

              • 2 months ago
                Anonymous

                My filename is literally a datestamp.

              • 2 months ago
                Anonymous

                You could have saved that from here, file name does not change

                >wanting timestamped photos of guy's legs
                No reason for either of us to lie

                >Why would I lie on the internet to complete strangers

              • 2 months ago
                Anonymous

                also you tell me to hit the squat rack when I probably squat more than you (4pl8 in webm) Post squat.

              • 2 months ago
                Anonymous

                >Smith machine
                >No depth
                LMAOOOOO

              • 2 months ago
                Anonymous

                >no depth
                >hip crease below top of knee

              • 2 months ago
                Anonymous

                >squatting in a smith machine
                so you too want to become the fat wheel-chair bound woman too

              • 2 months ago
                Anonymous

                >smith machine
                >4pl8 squat

              • 2 months ago
                Anonymous

                Kek mogged

              • 2 months ago
                Anonymous

                anglefrauding gay.

        • 2 months ago
          Anonymous

          jpg doesn't do barbell squats

          • 2 months ago
            Anonymous

            He got big while doing the big 3 then decided he didn’t want to do them anymore because they’re hard and then he got famous by claiming that every conventional exercise ever is “not optimal for hypertrophy”. Also he’s openly on roids, and while I respect the honesty, he doesn’t look particularly good for a roider.

        • 2 months ago
          Anonymous

          >Heavy squats are an absolute must for good lower body development and they are critical to a good physique

        • 2 months ago
          Anonymous

          >(weighted) lunges
          >(weighted) step ups
          >leg press
          >leg extension
          >bodyweight quad extensions
          >pistol squats
          >barbell hip thrusts
          >cable pull throughs
          >deadlifts/RDLs
          >Nordic curls
          >leg curls
          >pepe.jpg

          I hate Redditors so much.

      • 2 months ago
        Anonymous

        >might just replace it with leg press

      • 2 months ago
        Anonymous

        AHHAHHAHAHAHAHAHAHAHAHHAHAHAHAHA

    • 2 months ago
      Anonymous

      Btw I'm two plate BP and nearly 1 plate OHP so I'm not a complete weak gay

      • 2 months ago
        Anonymous

        How'd you get to two plates bench before 1 plate OHP. I got 1pl8 ohp before everything else

        • 2 months ago
          Anonymous

          No you didn’t. You do shitty push presses and think you’re doing ohp. Either that or you stop at the top of your head like a gay and think you’re doing ohp.
          Ohp is from the clavicle to lockout, no momentum, no knee bending. Rigid core, glutes, spine flexion minimal.

          • 2 months ago
            Anonymous

            This is me gay, not everyone uses leg drive like you pussy
            >Picrel

            • 2 months ago
              Anonymous

              Bro I literally do that for 18 reps. You’re not impressing me with babby’s first ohp and your sub 2 plate bench pantyboy. I hit a three plate bench before you were even in high school gay

              • 2 months ago
                Anonymous

                Nice LARP gay. You got proven wrong and now are coming up with some bullshit story's like a seething moron.

              • 2 months ago
                Anonymous

                This guy looks old enough to be your dad. Show some respect, take your lumps.

              • 2 months ago
                Anonymous

                I was turning grey at 17, sucks bro though I am getting old now

              • 2 months ago
                Anonymous

                Nice LARP gay. You got proven wrong and now are coming up with some bullshit story's like a seething moron.

                This is me gay, not everyone uses leg drive like you pussy
                >Picrel

                Somewhat surprised I don’t have any ohp videos. This is one of the only times I’ve done push press in the last year. I don’t think it’s particularly impressive or strong, but your struggling to do a couple of reps of 135 ohp doesn’t make you a big fish. Not everybody is larping when they say they’re stronger than you.

              • 2 months ago
                Anonymous

                she mirin'

              • 2 months ago
                Anonymous

                Buddy said he hit 1pl8 ohp before 2pl8 bench. You said he was wrong and pressing wrong. He posted his strict press. I'm not sure what you think this loft proves, but good job I guess?

              • 2 months ago
                Anonymous

                I'm not the one seething like a moron, you're the one that went thermal for no apparent reason other than someone on the internet saying they hit 1 pl8 OHP before 2pl8 bench, claiming I must be using hip drive only to be proven wrong and then you flap your gums like a pussy saying
                >I'm stronger blahblahnlah.
                I never once claimed to be a big dog, I posted 1 webm to prove you wrong and you continue you to rant on like a woman on heat

              • 2 months ago
                Anonymous

                >red 45s
                ?

              • 2 months ago
                Anonymous

                Stack your wrists!

          • 2 months ago
            Anonymous

            Good to know ty

            I recently deloadrd on my ohp because i realized i was egolifting and im slowly trying to work my way back up again. Same with benching just hit 155lbs recently

          • 2 months ago
            Anonymous

            I hit 135lb strict press for 3 before I hit a 225lb bench for 1. It does happen.

          • 2 months ago
            Anonymous

            I have a 100kg strict press and have yet to hit 3pl8 bench.

  2. 2 months ago
    Anonymous

    You get use to it. Harden up.

    • 2 months ago
      Anonymous

      Yeah it was annoying for me as well but you get used to it after a couple of cessions.

  3. 2 months ago
    Anonymous

    Brace your shoulders like you’re trying to get your shoulder blades to touch before you lift the bar with your shoulders. This shouldn’t hurt at all. Now lift the bar with your firm foundation

    • 2 months ago
      Anonymous

      Thanks anon, I'll give that ago later today.

  4. 2 months ago
    Anonymous

    Ahhh I remember this stage of lifting. You get used to it, you get better at flexing your back and delts to cushion it, you get bigger traps to rest it on, you get stronger. Don't use a pad, it fucks up the movement and you won't develop your squat properly. Also I'll judge you if I see it.

    t. 3pl8squatter

  5. 2 months ago
    Anonymous

    Flex your delts so the bar has something more solid to sit on. I don't know why this isn't taught more, it's like the key to squatting heavier weights without feeling like your upper body is crumbling

  6. 2 months ago
    Anonymous

    >How the fuck do you squat?

    I don't

  7. 2 months ago
    Anonymous

    [...]

    >Lunges, leg press/hack squat, RDLs, leg extensions, leg curls, etc will allow you to develop a great lowerbody without having to ever do a single barbell squat.
    And yet you barbell squat.
    Curious, isn't it?

    • 2 months ago
      Anonymous

      Not really, I don't squat for leg development. I squat to get better at squats. That doesn't prove you need to squat for leg development although it's a great exercise if that is your goal.

  8. 2 months ago
    Anonymous

    Same for me so I hold it with both hands between the legs.

    • 2 months ago
      Anonymous

      So like a jefferson deadlift

  9. 2 months ago
    Anonymous

    convince your gym to buy safety squat bars

    • 2 months ago
      Anonymous

      SSB is truly the king of squat bars

      • 2 months ago
        Anonymous

        Mustn't it be harder to keep tension in the upper back since the arms/shoulders position seems more relaxed than in regular back/front squat.

    • 2 months ago
      Anonymous

      SSB is truly the king of squat bars

      How much difference do these make? Say you can 3 pl8 squat traditional bar, would you get 4pl8 with this?

      • 2 months ago
        Anonymous

        Depends, my best squat is 220kg and have done 210kg on a safety bar.

        Some people the difference might be closer to 15-20%

      • 2 months ago
        Anonymous

        SSBs are harder. The pivot point of the weight is more like a front squat

  10. 2 months ago
    Anonymous

    you'll get used to it bro
    I was there no less than four months ago struggling to squat 2, 25pl and getting laughed at by thicc women who are no longer at the gym or work out seasonally.

    the squat is easily my strongest exercise, i admit my bench and deadlifts are stuck. but I went from 50 to 210 pounds in 4 months.
    make sure you stretch and loosen out your neck muscles. cause you can get some brutal headaches from advancing in the squat rack and leaving a bunch of tension in your neck and shoulders.
    you'll thank yourself with antiquity-esque warrior thighs

    >t. ex glutelet & leglet

  11. 2 months ago
    Anonymous

    try warming up your scapula and shoulder blades
    did the trick for me

  12. 2 months ago
    Anonymous

    correct me if i'm wrong, cause i haven't squatted in a smith machine since college, but can't you like, lean the bar along the railing and kind wedge it up? put some of the stress more on the machine.

  13. 2 months ago
    Anonymous

    test

  14. 2 months ago
    Anonymous

    I wanna start squatting too. Should I do low bar or high bar?

    • 2 months ago
      Anonymous

      Try both, and see what you're most comfortable with. I low bar squat purely because I prefer the bar position.

      • 2 months ago
        Anonymous

        Low bar if you compete in powerlifting. High bar if you want to get stronger.

        Which one's better for muh knees?

        • 2 months ago
          Anonymous

          Anything to full depth. ATG and work up weights.

        • 2 months ago
          Anonymous

          low bar

    • 2 months ago
      Anonymous

      Low bar if you compete in powerlifting. High bar if you want to get stronger.

  15. 2 months ago
    Anonymous

    Look up Tom Platz squat form. It got my 3x10 from 165-225 in 3 months.

  16. 2 months ago
    Anonymous

    I can't find a position to squat that doesn't hurt my knees at high weight. They don't seem to be dipping inwards but something about my form is obviously wrong.

  17. 2 months ago
    Anonymous

    Use the pussy pad or get used to it like a man

  18. 2 months ago
    Anonymous

    My entire back gets fucked if I do high-bar squats.
    Low bar squats on the other hand feel great.

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