So I'm starting to do squats. I'm starting with some reasonable weight (about 100 pounds). The problem is, when I put the bar on the back of my neck (or upper back), its quite painful. Is the weight supposed to be supported by the back/neck, or by my arms. I guess some combination of both, or does the weight just lay there. In that position, it doesn't seem like the arms can provide alot of support. Do any of you put towels or anything around the bar so its not so uncomfortable?
thx,
goMO

You can use a towel or a pad that they make to put on the bar. But your best bet would be to search out some videos and photos of proper squat technique to see where the bar should be placed--it is not placed on the neck, but instead across the upper back.

I do have the Renegade training video that I got from Jon. Yes, it is placed on the upper back, right at the bottom of the neck. Either way, it seems like having alot of weight on the bar makes it very uncomfortable. Its not like its stays there comfortably!!

Yes, that's right. It should rest on the uppper back towards the bottom of the neck. It helps to have some muscle there too. So maybe try to do some trap exercises. I used to have that same problem but over time it gets easier. I squat around 290 and it isnt painful or uncomfortable.

goMO, we used to have those pads in our weight room at the high school but we were having issues with the bar rolling off the back too easily. The fitness center that I work at has a couple of the pads, but I'm not a fan for the above reason.

gomo, this is just a recomendation but try to google a product named manta ray squat pad. We have used it for a while and it makes the squat exercises much more comfortable to perform. It is a piece of hard plastic that fits on the bar and then forms around your neck and shouler area. JMO but worth a try>

Dont ever, ever lay the bar on your spine, not only will it hurt your back, once you start doing heavy weight, 400 pounds + then it will also affect your ribs and muscular system. Always lay the baar on your trapezius muscle, or support it with your shoulder by wrapping your arms (extended) around the bar so it lays on the meaty part or your shoulder. Tips from a wannabe bodybuilder

It's really something you just have to get used to. Don't use a pad, they will alter movement patterns. The manta Ray is a good alternative if you absolutely need something.

Good luck!

I remember reading that the manta ray is not good because it raises the center of gravity and puts the stress on the wrong L vertabre. Do you put your arms back to create a shelf for the bar to rest on? Like someone else said, grow some muscle there for it to rest on. If you are really skinny I would recommend breathing squats and Hise shrugs for a while along with not a whole lot more and increase your milk (work up to at least 2 quarts or more) and food consumption (add wholesome snacks and/or increase portions at meals). Breathing squats - take at least 3 deep breaths between each rep - do 20 reps. You can keep going on the reps if you don't want to raise the weight (some have worked up to 40-50 reps). Just don't go hard the day before games as you may have trouble walking. Hise shrugs - take your squat weight and hold it in that position - now shrug, also while breathing deeply and work that weight on up to a lot more than your squat (at least a 100lbs more over time). Oh and get and keep the bar off your neck! That can cause a lot of damage if the weight gets to be too much. Do a few other exercises and collapse with your protein shake for a while (along with your homework - hurry before you go to sleep!). 2-3 times a week should add some muscle for you.

Tim Robertson

Manta Ray is not bad... but it should be a last option.

First you should not just rest the bar in your hands, you should actually grip the bar. Next, pull your elbows "underneath" (not parallel to the floor) then pull your elbows in. THis will create a "shelf" (traps, upper back, and lats) for you to sit the bar on.

Something else you might want to consider. Try one leg "step ups" with an Olympic bar to a stable bench or box (as you get comfortable balancing it, add weight). This a great exercise for a number of reasons, not the least of which is that you really tax the leg and hip girdle and activate even more of your stabilizing core muscles. It isn't as **** as the squat, because you can't use as much weight, but it just kills the legs and hips individually (which is really how you use your legs in sport anyway) and it activates the core muscles.

quote:

gomo, this is just a recomendation but try to google a product named manta ray squat pad. We have used it for a while and it makes the squat exercises much more comfortable to perform. It is a piece of hard plastic that fits on the bar and then forms around your neck and shouler area. JMO but worth a try>

This is true, with the pad, I can squat over 500 consistently without any pain in my neck or shoulders, but without, I can usually max out at around 250. Makes a huge difference.

quote:

Originally posted by sugarstud32:
[QUOTE]
This is true, with the pad, I can squat over 500 consistently without any pain in my neck or shoulders, but without, I can usually max out at around 250. Makes a huge difference.

LMAO.

Where can I find one of these magic pads?

Yeah, ZD, buy me one while you're there and I'll pay you back .

Sorry to break in on the squats but are lunges a good alternative if you do not have "heavy" equipment at home but a good size rack of dumbbells?

Absolutely. In fact, I would recommend lunges (front, back and lateral) probably before squats. Now, don't get me wrong, I think properly performed squats are a great exercise, but I think a culture has developed that holds that the only way to get strong legs is to do them. Just my opinion, but I think that heavy lunges can be every bit as beneficial and probably more so since your leg and your hip girdle have more of a stabilization burden. Also, the variation in ways of doing them is great, and allows you to keep the workouts fresh.

Haven't read the post, but make sure they are lower across your traps. If you still feel pain, get over it. It goes away after a couple months of squatting. Also makes your traps look big...

Man, my son has to get the Manta if it'll make that much difference....then again he reps 415 in his squat workout. Not bad for 190lb. kid. This means my cars get washed until he raises the cash to buy one...cool.

Actually, I prefer him to rep much lighter weights as weight training is a marathon, not a sprint. Competition with the other baseball players and football team appears to be driving this....along with teenage hormones. Manta is cool but lunges,etc. wiil do the trick.