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  • Posted On: 11-09-13, 6:08 am (EST) #1

    Squat grip

    November 9, 2013, 6:08 am

    Good morning, all.

     

    I'm seeing a big difference in squat grip between two people I rate highly when it comes to form and technique. It's about the elbow and wrist position. Now, Mark makes a lot of sense in his video with his 'no nonsense approach', but Scott has a great video on squat form too.

     

    For me, Mark's way works better, but I'm open to a discussion about it.

     

    Scott: https://www.youtube.com/watch?v=-oJvxKgWItg

    Mark: https://www.youtube.com/watch?v=g2tyOLvArw0

     

    Thanks,

     

    Nick

  • Posted On: 11-09-13, 12:57 pm (EST) #2

    Squat grip

    November 9, 2013, 12:57 pm
    Posted by: NGAFD

    Good morning, all.

     

    I'm seeing a big difference in squat grip between two people I rate highly when it comes to form and technique. It's about the elbow and wrist position. Now, Mark makes a lot of sense in his video with his 'no nonsense approach', but Scott has a great video on squat form too.

     

    For me, Mark's way works better, but I'm open to a discussion about it.

     

    Scott: https://www.youtube.com/watch?v=-oJvxKgWItg

    Mark: https://www.youtube.com/watch?v=g2tyOLvArw0

     

    Thanks,

     

    Nick

    Great post Nick.  Everyone can obviously see which way I like from the video. Be interesting to see what everyone else thinks :)

     

    You can upload links AS videos utilizing the TABS above when you type comments too brotha :)  Oh and also... accept my damn friend request :-P haha

    I will repost the videos as EMBEDDED to make ti easier for everyone to see.

     

  • Posted On: 11-09-13, 1:35 pm (EST) #3

    Squat grip

    November 9, 2013, 1:35 pm

    Good post bro! A lot of guys and gals are confused on the proper form and grip techniques of squats so this will be really helpful

     

  • Posted On: 11-09-13, 1:50 pm (EST) #4

    Squat grip

    November 9, 2013, 1:50 pm
    Posted by: Scott_Herman

    Great post Nick.  Everyone can obviously see which way I like from the video. Be interesting to see what everyone else thinks :)

     

    You can upload links AS videos utilizing the TABS above when you type comments too brotha :)  Oh and also... accept my damn friend request :-P haha

    I will repost the videos as EMBEDDED to make ti easier for everyone to see.

     

    Thanks for that, Scott. I know what your favourite way is, of course. But can you tell me what your thoughts are on Mark's way?

  • Posted On: 11-10-13, 10:25 pm (EST) #5

    Squat grip

    November 10, 2013, 10:25 pm

    Personally I like Scott's set up better. I'm not much of a high or low bar squatter - I'm somewhere in the middle. So having my elbows closer in and pushing them forward helps me get a better shelf without my traps feeling too bunched up. I've never really had an issue with where the weight sits when I have my elbows and wrists under the bar either. Plus I feel like my lats are a little more engaged this way, giving me more support through my back on a heavier load so I'm not falling forward and my squat doesn't turn into a modified good morning. To me, Mark's bar placement feels more like a low bar squat and I'm just not equipped to train that way but I respect the way he teaches it - it's whatever works for the individual.

  • Posted On: 11-11-13, 8:27 am (EST) #6

    Squat grip

    November 11, 2013, 8:27 am

    I tend to use Scott's grip more. This is due to me using ligther weight and focusing on TUT when squatting. Marks method is used more for a powerlifting style when the weight you are squatting is very high and therefore the bar must be as stable as possible in order to prevent injuries. In terms of bar placement a low bar (when it sits on the spine of the scapula) is favourable due to loading patterns which will place more emphasis on the lower limb and remove it from the spinal erectors. Scotts method of keeping the elbows tucked under the bar also encourages you to keep upright when squatting ATG. If you went with Marks method when squatting ATG I'm pretty sure you would flex more at the hip. 

  • Posted On: 11-11-13, 2:58 pm (EST) #7

    Squat grip

    November 11, 2013, 2:58 pm
    Posted by: NGAFD

    Good morning, all.

     

    I'm seeing a big difference in squat grip between two people I rate highly when it comes to form and technique. It's about the elbow and wrist position. Now, Mark makes a lot of sense in his video with his 'no nonsense approach', but Scott has a great video on squat form too.

     

    For me, Mark's way works better, but I'm open to a discussion about it.

     

    Scott: https://www.youtube.com/watch?v=-oJvxKgWItg

    Mark: https://www.youtube.com/watch?v=g2tyOLvArw0

     

    Thanks,

     

    Nick

    I personally favor a wider grip (just outside shoulder width) when doing squats. I don't feel as much tension and pressure on my shoulders by doing them this way. 

  • Posted On: 11-12-13, 12:20 am (EST) #8

    Squat grip

    November 12, 2013, 12:20 am
    Posted by: NGAFD

    Thanks for that, Scott. I know what your favourite way is, of course. But can you tell me what your thoughts are on Mark's way?

    I agree with Daniel, his way is more for power lifting.  If you have proper flexibility you should be able to keep your elbows under the bar with your wrists straight.

     

    I personally don't like pushing the bar forward because that makes me tend to lean forward way more.  I have been focusing a lot lately on keeping my chest high and back arched with little to no "butt-wink" at the bottom of the movement.  When I push the bar into my rear deltoids I end of pushing my body forward.

    Experiement with both ways and see what works best for you.  Just remeber "where" you place the bar on your back is going to make a big difference as to how wide you grip it.  Hope this helps! :)

  • Posted On: 11-13-13, 3:36 am (EST) #9

    Squat grip

    November 13, 2013, 3:36 am
    Posted by: Scott_Herman

    I agree with Daniel, his way is more for power lifting.  If you have proper flexibility you should be able to keep your elbows under the bar with your wrists straight.

     

    I personally don't like pushing the bar forward because that makes me tend to lean forward way more.  I have been focusing a lot lately on keeping my chest high and back arched with little to no "butt-wink" at the bottom of the movement.  When I push the bar into my rear deltoids I end of pushing my body forward.

    Experiement with both ways and see what works best for you.  Just remeber "where" you place the bar on your back is going to make a big difference as to how wide you grip it.  Hope this helps! :)

    I found out that the low bar position works best for me, although I still have to work on shoulder flexibility to keep a healthy form with my grip. My goal is to build strength (powerlifting) and the 'looks' that come with that goal, so it works just fine for me.

     

    By the way, my goal says 'Gain muscle' because 'Gain strength' wasn't an option from the menu. Will that be an option in the future?

  • Posted On: 11-14-13, 3:09 am (EST) #10

    Squat grip

    November 14, 2013, 3:09 am
    Posted by: NGAFD

    I found out that the low bar position works best for me, although I still have to work on shoulder flexibility to keep a healthy form with my grip. My goal is to build strength (powerlifting) and the 'looks' that come with that goal, so it works just fine for me.

     

    By the way, my goal says 'Gain muscle' because 'Gain strength' wasn't an option from the menu. Will that be an option in the future?

    Glad you found what works for you.  Awesome man... and STRENGTH GAIN.. I can make that happen.  Give me a week or so.. just finishing up some new profile comment features you are going to love.  Going to be able to post photos and videos now! :)

  • Posted On: 11-14-13, 3:16 am (EST) #11

    Squat grip

    November 14, 2013, 3:16 am
    Posted by: Scott_Herman

    Glad you found what works for you.  Awesome man... and STRENGTH GAIN.. I can make that happen.  Give me a week or so.. just finishing up some new profile comment features you are going to love.  Going to be able to post photos and videos now! :)

    Fantastic! You're doing a good job there, Scott. I was thinking about starting a 'log' topic. Weekly updates, video's (about form check, PR beating vids, etc) and stuff about my workouts, gains and other related things that happen during the week. What do you think about that? Might be interesting to share each others experiences and become better by learning from that?

  • Posted On: 11-16-13, 8:00 pm (EST) #12

    Squat grip

    November 16, 2013, 8:00 pm
    Posted by: NGAFD

    Fantastic! You're doing a good job there, Scott. I was thinking about starting a 'log' topic. Weekly updates, video's (about form check, PR beating vids, etc) and stuff about my workouts, gains and other related things that happen during the week. What do you think about that? Might be interesting to share each others experiences and become better by learning from that?

    I think that is a great idea Nick!

     

    I would definitely be interested in this and I am sure many of the other Hermanites will be too!  Spot on! #HTH

  • Posted On: 11-17-13, 9:19 am (EST) #13

    Squat grip

    November 17, 2013, 9:19 am
    Posted by: Scott_Herman

    I think that is a great idea Nick!

     

    I would definitely be interested in this and I am sure many of the other Hermanites will be too!  Spot on! #HTH

    Very well. Let's prepare!

  • Posted On: 03-05-14, 10:31 am (EST) #14

    Squat grip

    March 5, 2014, 10:31 am

    "Proper" grip is what you find most comfortable, I personally squat high bar with my elbows quite far under the bar but that is personal. Just remember whatever hurts your jointsis WRONG!

  • Posted On: 03-06-14, 5:03 pm (EST) #15

    Squat grip

    March 6, 2014, 5:03 pm

    First and foremost upper body mobility is key in determining exactly where you CAN place your hands for the grip, but a big benefit to choking your hands as close as possible to the body is the contribution to full body tightness it allows. The next time you are setting up, with an unloaded bar place it on your back high bar position - start with a wide hand placement then slide them as close as you can to your body. Most people I work with immediately feel a difference in their upper back tightness.

    To clarify, the upper body tightness is extremely helpful in maintaining a complete upright posture when you're performing the lift. Some forward lean is typical (normal), but as much as possible you want to maintain an upright posture with the bar being maintained over your center of gravity. (It makes sense, just think; the further forward you lean, the further ahead of your center of gravity the line of pull of the weight will be - placing a much greater strain on the low back to keep you from faceplanting. This leads to the classic squat-good morning that we always see).

    Hope that helps out a bit!

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