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Squats
Dec 28, 2012 10:26:06 GMT -5
Post by dbunch on Dec 28, 2012 10:26:06 GMT -5
I was just wondering if anyone else has this problem. When I squat I use a very wide grip. The outside of my hands are basically touching the hubs. In the rack we have at the gym the hooks that hold the bar are right where my hand want to be. So I normally start with a closer grip and slide my hands out once I unrack it. Not ideal but doable. The problem comes when I go to rerack – it is very difficult to get my hands out of the way so I don’t crush my fingers when I put the bar back. I have thought about just squatting out of the monolith but then there no safety bars there. I was curious if anyone else has a similar problem and how you work around it.
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Squats
Dec 28, 2012 11:28:33 GMT -5
Post by Rosario-546 on Dec 28, 2012 11:28:33 GMT -5
I've run into a rack not working with hands, it sucks and dangerous. I dont even mess with going heavy when forced with those conditions. As for using a mono, I'd suggestion doing that and using safety straps hooked to the mono. That's what they used at the powerlifting gym I was at and it seem to work well. In this video you can kind of see the step, those straps are pretty cheap and you can keep in your bag. www.youtube.com/watch?v=lxntx3OE7vQ
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Squats
Dec 28, 2012 11:56:34 GMT -5
Post by dbunch on Dec 28, 2012 11:56:34 GMT -5
Thanks, and the Mono at my new gym has the strap already, LMAO - I was just looking at them this morning and they just didn't regester. in my defence it was 5:00AM
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Squats
Dec 28, 2012 12:28:38 GMT -5
Post by Deleted on Dec 28, 2012 12:28:38 GMT -5
I want that rack. It's nice that you don't have to step back or forward. My gym will never have that. They have used the same squat rack for the pass 9 years I think
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Squats
Dec 28, 2012 12:30:10 GMT -5
Post by zekester on Dec 28, 2012 12:30:10 GMT -5
Its difficult for me to hold the barbell behind me in competition squat position. I can now do it, but it stresses the shoulder, especially if Im doing more than 3 reps. So, I bought a Dave Draper squat pad - somewhat expensive, but cheaper than a safety squat bar. I wanted to enter a Full Power competition and needed a training tool for squats that would allow me to do reps and not stress my shoulder all the time while I continue my stretching program {Im a SHW}. I rotate with & without it, depending what Im doing.
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Squats
Dec 28, 2012 12:32:51 GMT -5
Post by Ryan on Dec 28, 2012 12:32:51 GMT -5
Its difficult for me to hold the barbell behind me in competition squat position. I can now do it, but it stresses the shoulder, especially if Im doing more than 3 reps. So, I bought a Dave Draper squat pad - somewhat expensive, but cheaper than a safety squat bar. I wanted to enter a Full Power competition and needed a training tool for squats that would allow me to do reps and not stress my shoulder all the time while I continue my stretching program {Im a SHW}. I rotate with & without it, depending what Im doing. Yea, if you were a little guy like me, you could just slide your hands in and your shoulder would feel fine. One of the tough aspects of being a big boy I guess, but then you guys also get to move bigger weights. Lol
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Squats
Dec 28, 2012 12:53:17 GMT -5
Post by Rosario-546 on Dec 28, 2012 12:53:17 GMT -5
Keep stretching, dont use you size as an excuse, keep working it will come. Can you do front squats?
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Squats
Dec 28, 2012 13:51:52 GMT -5
Post by zekester on Dec 28, 2012 13:51:52 GMT -5
Im still stretchimg, stretching has become a bigger part in my workouts {never stretched like I should have before}...My shoulders are much healthier now, all the way around...It took me 9 months of stretching to get to where I could hold a bar behind my neck{when i first tried after years of not squatting, I could barely get my forehead past the bar}...Its much better when a meet has a texas squat bar, which gives at least 6 more inches on the inside.
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Squats
Dec 28, 2012 14:32:57 GMT -5
Post by dbunch on Dec 28, 2012 14:32:57 GMT -5
LoL – Size is not so much an excuse for me as it is just a case of body parts getting in the way of other body parts. I have good depth as long as I can get my wide grip so I don’t see any point trying to change anything.
I’ve never had much problem with my shoulders but I do have problems with my wrists if I try gripping the bar to close. It just put my hands at a very uncomfortable position.
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Squats
Dec 28, 2012 15:28:57 GMT -5
Post by Deleted on Dec 28, 2012 15:28:57 GMT -5
If you can increase your traps and rear shoulder size bigger to the point where you can hold the bar with no hands, stretching won't be an issue. Though having at least a finger on the bar will in sure safety.
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Squats
Dec 28, 2012 19:42:02 GMT -5
Post by zekester on Dec 28, 2012 19:42:02 GMT -5
tu...dont think you undestand, when I first started - no part of my arm, wrist, forearms, anything could be on one side of the bar and my head on the other side...I dont think I could balance a bar on my traps and do squats.
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Squats
Jan 3, 2013 19:35:44 GMT -5
Post by mikefrost on Jan 3, 2013 19:35:44 GMT -5
Improve your shoulder flexibility and you will be able to narrow your grip. Try shoulder dislocates with a stick they work wonders. Also another option is to perform olympic high bar squats, they allow a more comfortable shoulder position. I'm a fan of the safety squat bar which eliminates the shoulders all together.
Dislocates are key!
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Squats
Jan 4, 2013 6:31:28 GMT -5
Post by Rosario-546 on Jan 4, 2013 6:31:28 GMT -5
Improve your shoulder flexibility and you will be able to narrow your grip. Try shoulder dislocates with a stick they work wonders. Also another option is to perform olympic high bar squats, they allow a more comfortable shoulder position. I'm a fan of the safety squat bar which eliminates the shoulders all together. Dislocates are key! Diddo that! And if you can't start with a stick, try using a band.
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Squats
Jan 4, 2013 10:31:41 GMT -5
Post by dbunch on Jan 4, 2013 10:31:41 GMT -5
Using the Monolith actually solved my problem.
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