Bar Position and the Squat: The #1 MISTAKE You're Making
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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 (and very short) video.
We want the bar positioned just below the spine of the scapula - that bony ridge below your traps (check out Figure 1). 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 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.
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.
Figure 3: Becky demonstrates the correct bar position.
As always, we hope this helps you get stronger and live better.
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