Pause Squat for a BIGGER Squat!
/Want to improve your squat? The pause squat can help. Phil explains what a pause squat is, how to do it, and why you might want to utilize the pause squat in your training.
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"This Made Him Look STUPID!" | Squat Mistake
/Are you making this mistake when squatting? Well . . . don't. It's unnecessary, inefficient, and it makes you look like a newbie.
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Why Do You Put the Bar There When You Squat?
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(A Blast from the Past article originally posted on 02/19/21)
Listen up, folks - we’re going to discuss something you’ve probably never thought about before - why we put the barbell in the low bar position when we squat. Specifically, we’re going to discuss an anatomical rationale for placing the bar in The Position, so for today, we’ll be skipping the mechanical discussions about moment arms, hip drive, etc. (but as I was a physics teacher in a past life, we can geek out on that some other time if you like).
If you take a person who has never squatted before, maybe even a person who has squatted before, and you say, “Hey, go over there and squat that bar down and up” - which is unfortunately a fairly common approach to coaching - pretty much everyone in the world will go over to the rack, get under the bar, and they will then place the bar in what is called the high bar position (only they don’t know it’s called that), and they’ll stand upright with the bar sitting up high on the shelf provided by your traps.
They will do this because it’s easy and it’s obvious. It’s easy because it doesn’t require much - if any - flexibility (although it actually can be tough for some people), and it’s obvious because it’s the first potential shelf that the bar runs into as you slide under the bar.
However, remember that this position - the position of standing upright - is the easiest position in the entire squat. You know this because you can stand there supporting a lot more weight than you can actually squat. As this is the easiest position to assume, we might be wise not to let this position dictate the location of the bar.
Instead, we’re going to slide just a bit further forward - further under the bar, if you will - until the bar slides past the traps and is now supported on the shelf provided by your delts. We choose this location for the bar - not because it’s the easiest position to achieve when standing up (because it is not) - but rather because it’s the most secure location for the bar when you’re actually squatting.
Picture yourself at the bottom of your squat - you’ve got a nice, leaned-over torso, and now, with the bar sitting in The Position, any downward motion of the bar (i.e., rolling or sliding down your back) is blocked by your delts, and any upward motion is blocked by your traps. The bar is pinned between these two muscle groups in a very secure manner, and a bar that doesn’t want to move up or down your back is a very good thing when squatting heavy weights.
Now that you’ve got something to think about as you rest between work sets, it’s time to get to squatting.
As always, we hope this helps you get stronger and live better.
-Phil
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Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?
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 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:
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.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?
The Squat: Don't Be a Moron
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A lot of good advice in life can be summed up with the phrase, “Don’t be a moron,” and racking the squat is certainly no exception.
Listen, in the time it took you to squat your work set, the hooks (you know - the things the bar rests upon in the rack) didn’t go anywhere, so when you rack the bar, quit looking for them. Some lifters are either under the impression that their hooks have the ability to wander off while they squat, or they think they have incredibly cruel training partners who will steal their hooks while they squat.
You, however, are not one of these lifters. When finished with your set of squats, you just keep looking at your focal point (the same one you stared at while squatting) or you look straight ahead, and you then simply walk the barbell forward until it hits the uprights, whereupon you set it down - magically - on the hooks. You know that if you stay nice and tall as you walk back to the rack, hitting the uprights guarantees the bar will be over the hooks.
You also know that if you develop the silly-looking habit of craning your neck to look for the hooks, you’ll tend to walk the bar back to the rack in a rather cattywampus fashion, and one day, you’ll eventually miss one of the hooks (i.e., the one you’re not looking at). This makes for a wonderful YouTube video but a rather disastrous training experience. Fortunately, you don’t do this.
But . . . perhaps your friend does this. In this case, be sure to tell him, “Hey - don’t be a moron.”
As always, we hope this helps you get stronger and live better.
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