I'm looking to begin Starting Strength but I can't seem to do a low bar squat. I've read the book but I think I just lack the shoulder/chest flexibility to get into the correct position. I tried doing my first workout yesterday and I have more soreness in my shoulder blades than I do in my legs.
Is there something I can do to make this position more comfortable?
For reference, I am a "gamer" with rounded/slouched shoulders.
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>my first workout
well obviously if its your first time you won't be able to do it. Just keep at it and eventually your body will have the ability.
Would additional mobility work be useful?
Just do high bar squats. Low bar is moronic.
Why is that? I seem convinced to low bar squat after reading the book, and my body type (long femurs) seems to better for low bar. But if I can't get into the position I don't see the reason to low bar
With high bar you can actually get ass to calf and stretch the hell out of that quad.
I didn't say it would be easier, just that it's a better squat.
if OP is a dyel with shit flexibility how will a high bar be easier?
Your bar may not be sitting in the right spot so its pulling pulling your arms in a poistion thar isnt comfortable; probably too far back.
You may also be more vertical than yiu should. Its gonna take pracrice to ger a feel for it.
I switched from high bar to low bar due to knee and lower back discomfort issues after over a decade of doing high bar squats.
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use a wide grip and narrow it over the course of a few weeks
are you very new to training/weak?
i too am a gamer and have all the hip, shoulder, forward head, etc problems that come with sitting down all day
but as far as shoulders go specifically, doorframe rowing (pic related) helped me to develop/activate the muscles i needed to keep those puppies back, it might even open up your chest too idk it's really good and you can do it anywhere, just really try to touch your shoulder blades when you pull yourself toward the door, and keep urself straight etc
I am new to strength training (182cm, 70kg) but I was a swimmer and cyclist before. Took a break to NEET after graduating school and now my body is fricked from inactivity. I'll give these rows a shot.
the people telling you to high bar barely squat LMAO3PL8
That's the entire point
High bar with weightlifting shoes enjoyer
>actual quad development and needing to lift less
>no worry about depth inconsistency because you're always going ATG or close to it anyways
vs
Low bar powershitter try hard
>fat ghetto booty from too many face stuffings x failure on top of already overdeveloped glutes and weak quads
>a despicable show of eternally depth frauded fold overs with wrist wraps to support autistic bar placement, knee wraps/sleeves to support lifting more weight than you actually can in a real squat
>a despicable show of eternally depth frauded fold overs with wrist
big cope, a rip squat uses a false grip and doesn't rekd wrists. Also there's a reason I destroy both your highbar and front squat despite not training either.
Front squat GOD
- crazy quad development
- activates core and back, forces you to keep stabilized
- go as deep as high bar
- everyone miring when you front squat heavy
I supplement with RDLs for ham/glutes.
>Front squat
I always wanted to learn this thing... Because you are right. it looks badass as frick and fries your legs, back, abs, glutes... practically everything. any good video on how to master it?
Thanks in advance, bro.
frick that noise man just work on your hip and ankle flexibility and go with high bar. I used to do low bar and never got quad pumps until i switched to highbar. Going ass to grass and keeping your chest high is what you want to be doing. It is critical for you to start working on your flexibility in order for you to be able to do this motion safely, however.
OP YOU CAN TRY:
https://startingstrength.com/training/low-bar-position-stretch
BTW LOWBAR SQUATTING IS THE MOST DIFFICULT THING IN THE GYM. IT IS MENTALLY FAR MORE CHALLENGING THAN HIGH BAR SQUATS. IT USES MORE MUSCLE MASS AND THE ACT OF BENDING OVER MAKES IT SO PHYSICALLY AND MENTALLY DRAINING. IT IS ALSO THE MOST IMPORTANT LIFT AND NOTHING MAKES YOU AS STRONG AS IT WILL.
Hello Rip, how your humongous guts doing today?
>https://startingstrength.com/training/low-bar-position-stretch
idk maybe don't take lifting advice from some dipshit who destroyed his shoulder while lifting
loosening up and getting flexible is a long process, IIRC the book has tips on how to stretch for squatting
it can take a couple months to get your body into the correct shape to squat
not that you should be squatting with weight on your back anyways, just do some bulgarian split squats for now while you work on your flexibility
Rippetoe has said that he's never once come across someone who wasn't "mobile" enough to get into a low bar squat.
Unironically get your t checked.
Then does that mean I'm just not doing the low bar technique correct?
He said failure to reach depth is always a technique issue
Try shoving out your knees
I don't have issues hitting depth, my issue is shoulder mobility to achieve low bar position
>Rippetoe has said that he's never once come across someone who wasn't "mobile" enough to get into a low bar squat.
He said that about hip and ankle mobility. Plenty of people cannot low bar due to shoulder issues.
I don't recall Rippetoe ever mentioning this as a limiting factor and again he said he gets everyone to be able to squat pretty much right away
I have shoulder problems and thought this would be an issue but it's just not
Just because you don't recall doesn't mean it isn't true. Shoulder problems are the #1 reason it's not possible to lowbar.
Again. He said he gets everyone squatting day one. So it's obviously not an unfixable obstacle.
WHY YOU SO STUPID AND STUBBORN
"So if there are reasons that a lifter can't get the bar in the lower position – and there may be on occasion a shoulder injury that prevents this from being possible – then the lifter has to squat with the bar on top of his traps. "
https://startingstrength.com/training/using-the-high-bar-squat
>low bar squat
Don't. There's no point and I can fricking guarantee you that you don't want to be holding 100kg and up in that position. Just do normal squats (high bar squats in moron lingo).
I really hate how this site has gotten so much stupider over the years. It had things figured out and then somehow it forgot and became flooded with fricking morons like (you)
Anon, you might be able to use lifting straps to make a sort of janky ssb handle. I've been trying it out as I have the same issues as you
Don't listen to the gays in this thread OP. If you wanna get strong do lowbar, if you wanna build big quads do highbar. Don't forget you can also train both.
your shoulders are fricked from years of gaming, its going to be uncomfortable to fix them and do normal things now
just keep at it