Calling all high bar squatters (others can chime in too!)

[zaphr]

Hi.

I've had to drop low bar squats after a couple of months on the program. My shoulders were killing me after each set and the last few workouts the pain continued for days after.

My doctor diagnosed me with subacromial impingement and bursitis.

I tried high bar squats for the first time yesterday (well first time in years) and it felt kinda weird. I had to think about letting my knees go more forward because I'm so used to the low bar technique.

Here are my 2 last work sets:




Any tips and criticism of my form?

I didn't go A2G (yet) because I was starting to feel an increasing buttwink the further down I went below parallel. I have bought Olympic weightlifting shoes so hopefully that will help.

[Dastardly]

Some important things to note are that you do not need to go ATG to do productive high bar squats. Sticking to parallel for HB has all the same benefits as low bar, more muscle tension, more stretch reflex, bigger weights etc...

In addition sticking to parallel can help prevent a problem you are getting a little of, which is; As you get to parallel and beyond the bar is drifting forwards of your centre of gravity. If you try to go deeper this could get worse. The main thing to focus on is staying upright, keep your chest up. A wider stance will also help you stay more vertical, but you shall have to see how that feels.

WL shoes will indeed help you hit depth easier and stay more upright, but they also reduce your muscle tension a fair bit, making it more like a front squat. You will have to see how this feels, if you like it. You dont need to use WL shoes.

[zaphr]

Some important things to note are that you do not need to go ATG to do productive high bar squats. Sticking to parallel for HB has all the same benefits as low bar, more muscle tension, more stretch reflex, bigger weights etc...

In addition sticking to parallel can help prevent a problem you are getting a little of, which is; As you get to parallel and beyond the bar is drifting forwards of your centre of gravity. If you try to go deeper this could get worse. The main thing to focus on is staying upright, keep your chest up. A wider stance will also help you stay more vertical, but you shall have to see how that feels.

WL shoes will indeed help you hit depth easier and stay more upright, but they also reduce your muscle tension a fair bit, making it more like a front squat. You will have to see how this feels, if you like it. You dont need to use WL shoes.

Thanks. I will stick with below parallel for now then. Any other improvements I can make to my form?

Also, a question of bar placement: I put the bar on top of my trapezius muscles, where the neck "ends" but I still feel some soreness on the skin of the base of my neck, is this normal or is the bar placed incorrectly?

[Dastardly]

its normal, you will get used to it in no time.