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Thread: advice sought for keeping neutral grip during squats

  1. #1
    Join Date
    Jan 2018
    Location
    Gernany
    Posts
    97

    Default advice sought for keeping neutral grip during squats

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    Hello, no video for critique today, but I have a question...

    Yesterday I filmed myself doing a max set of 5 squats, just for my own personal analysis.
    Clearly lots of work to do! But anyway...

    When I start my set of 5 squats, both wrists are neutral. I literally look at both wrists to make sure.
    By the time I am done with the set, however, (at least) the left wrist is tilted back about 45 degrees.

    Is there a known cause or a quick fix for this dilemma?
    Does it mean the bar i sliding perhaps?

    I think it could partly be responsible for my sore elbows and bicep insertions near the elbow.
    My grip is somewhat wide, by the way - index fingers on the outside knurls (sp.?) - due to flexibility...

    Quick stats:
    Male, 48 y.o., approx. 220 pounds
    Starting week #11 of NLP
    Squat 5 RM: 127,5 kg (dropped down to 120 kg yesterday due to total shit form, lack of full depth and elbow pain)
    DL 5RM: 157.5 kg
    Bench 5RM: 102.5 kg
    Press: 1RM: 70 kg, 5RM 57,5 kg

    Thanks to this very helpful community!

  2. #2
    Join Date
    Feb 2020
    Posts
    1,151

    Default

    Quote Originally Posted by gv3055 View Post
    Hello, no video for critique today, but I have a question...

    Yesterday I filmed myself doing a max set of 5 squats, just for my own personal analysis.
    Clearly lots of work to do! But anyway...

    When I start my set of 5 squats, both wrists are neutral. I literally look at both wrists to make sure.
    By the time I am done with the set, however, (at least) the left wrist is tilted back about 45 degrees.

    Is there a known cause or a quick fix for this dilemma?
    Does it mean the bar i sliding perhaps?

    I think it could partly be responsible for my sore elbows and bicep insertions near the elbow.
    My grip is somewhat wide, by the way - index fingers on the outside knurls (sp.?) - due to flexibility...

    Quick stats:
    Male, 48 y.o., approx. 220 pounds
    Starting week #11 of NLP
    Squat 5 RM: 127,5 kg (dropped down to 120 kg yesterday due to total shit form, lack of full depth and elbow pain)
    DL 5RM: 157.5 kg
    Bench 5RM: 102.5 kg
    Press: 1RM: 70 kg, 5RM 57,5 kg

    Thanks to this very helpful community!
    You are either dropping your elbows or the bar is sliding down or both.
    A video would actually be helpful.

  3. #3
    Join Date
    Jun 2015
    Location
    Garage of GainzZz
    Posts
    3,297

    Default

    It’s always grip width and upper back extension.

  4. #4
    Join Date
    Jan 2018
    Location
    Gernany
    Posts
    97

    Default

    Quote Originally Posted by francesco.decaro View Post
    You are either dropping your elbows or the bar is sliding down or both.
    A video would actually be helpful.
    Thanks, yes I know and would love to provide a video of my squat but the racks at my gym are against the wall and filming does not allow all the requirements to be met (from the angle and to show the whole person etc..).
    Basically my back is 4 ft from the wall when squatting. And if I turn around I am looking in the mirror to squat, which I cannot do at all.

    Thus my videos are probably useless and would probably get me banned

    Anyway I did invest in a pair of compression elbow sleeves which seems to have helped with the pain - not completely, but the pain is at least tolerable now and even after squatting yesterday I did a PR set of 5 on the bench.
    And I saw a couple videos from the Video archive on SS website and some of them are quite helpful.

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