Bar Position and the Squat: The #1 MISTAKE You're Making
/
Is the bar rolling up your back when you squat? Perhaps it’s sliding down your back instead? Either way, if the barbell is moving around when you squat, there’s a solid chance you’ve got it in the wrong spot in the first place. Nailing down the correct bar position on the back is a common problem for new lifters (and experienced ones), so let’s fix this problem fast.
A quick note: Everything in this article is much more easily seen and understood when demonstrated, so I’d strongly recommend watching the included videos.
We want the bar positioned just below the spine of the scapula - that bony ridge below your traps (check out Figure 1).
figure 1: THE TIP OF the spine of BECKY’S SCAPULA IS MARKED BY MY RIGHT THUMB. figure 2: my thumbs mark the bar’s position just below the spine of the scapula.
In this location, the bar sits below your traps and rests on the posterior deltoids. This is the lowest stable position the bar can take (see Figure 2). If it sits higher than this, it will tend to roll up your back, and if it sits lower than this, it will tend to slide down your back.
Figure 3: Becky demonstrates the correct bar position.
With as narrow of a grip as you can obtain and with your shoulders retracted, your delts will nicely bunch up and form a secure shelf for the bar (see Figure 3). This will permit you to reach back with your hips and lean over as you descend so that you’re in a strong position to drive your hips up out of the hole at the bottom of the squat.
As always, we hope this helps you get stronger and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)