squats and the bar and your upperback/neck area

[Andrew87]

Yeah so as the weeks go by i put more and more onto my squats. They got pads at the gym for the bar but i swear it doesnt do jack shit. right now my last set is of 240x5. the second the bar rests on me it builds a shit laod of pressure. i can lift the weight fine but the bar feels like a searing peice of metal being pressed on me and it burns like a shit load. Anybody have some kind of idea of what i should do to make it a little more comforitble so i can squat more with out this uneeded distraction?

[Darkhorse]

Really focus on your traps. Westside does this. You should be alternating between upright rows, heavy shrugs, and deadlifts. Once your traps develop, this won't be an issue. Get used to the bar on your back too, without the pad.

[Andrew87]

why without a pad?

[EricT]

You mentioned neck area so I wanted to mention that the bar should not be pressing against the back of you neck.

[Sleeper]

I think the biggest reason you are feeling pressure is improper bar position. When I started I had a similar problem. You need to have the bar resting on the top of your rear delts. When you set up for a squat; dip under the bar, and feel the bar sit right on top of your rear delts like a little book shelf.
Keep your arms in as close as possible where it feels a little too tight. It keep the back nice and curved. Think hips and ass not quads. I you think quads forget it you will never trully enjoy a heavy squat. If you just focus on quads You would probably be better off doing hack squats. I read an article by some guru names Piloquin. He advocates having the bar up high on the shoulders. Im no expert but unless your 5' 5'' this is one bad idea. I would also stear clear of track shoes that elevate your heals. Keep those heals low.
Good Luck
Sleeper

[Andrew87]

alright illg ive that a shot. its not really my neck its under my neck where it burns more. i think i might have it to high. All i know is i got the bar imprinted on my back lol. It makes me feel special for some reason.

[EricT]

The reason I mentioned it pressing against your neck vertebra is because it compresses the nerves. It doesn't matter where you feel the pain. If you compress a nerve the pain can be transferred to wherever that nerve branches to.

But yeah, having the bar too high like Sleeper said is a mistake.

[Darkhorse]

Make sure you're looking up when squatting. Too many people I see in the gym are looking at themselves squatting in the mirror and don't even know it.

[EricT]

Originally Posted by Sleeper

I think the biggest reason you are feeling pressure is improper bar position. When I started I had a similar problem. You need to have the bar resting on the top of your rear delts. When you set up for a squat; dip under the bar, and feel the bar sit right on top of your rear delts like a little book shelf.
Keep your arms in as close as possible where it feels a little too tight.

There is no rule that says you have to use a low bar postion. This will recruit the hams and glutes more by virtue of the fact it forces more on a forward lean but where you place the bar more depends on your personal comfort. There is not one postion that is best for everyone. You can put the bar higher across your traps if that works for you as long as the bar is not resting against your cervical vertabra.

Originally Posted by 0311

Make sure you're looking up when squatting. Too many people I see in the gym are looking at themselves squatting in the mirror and don't even know it.

Yeah. But don't look up by thrusting your chin forward or putting a kink in the back of your neck.

[Andrew87]

Originally Posted by 0311

Make sure you're looking up when squatting. Too many people I see in the gym are looking at themselves squatting in the mirror and don't even know it.

your 100% right i was looking in the mirror i did not know i was supposed to look up. I will try that this week when i get to it. Thanks