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Old 11-05-2009, 08:04 AM   #31
Duke McCall
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Thanks for the Dr. Squat article Gavin. A good read.
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Old 12-18-2009, 06:05 PM   #32
Steve Shafley
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PD is essentially right.

The low bar position is inappropriate for many people. This is due to tissue changes as you age, in particular, if not used, the internal rotators of the shoulders will make this a painful proposition.

In addition, pec and lat tightness, which are both extremely common, contribute.

I'm attempting to fix this issue right now, myself, with back squatting taking a long time to warm up to because of this shoulder issue.

I'm attempting to remedy this by more frequent stretching of the pecs and lats, and also the internal rotators.

I'm doing some specific stretches, the most easily explained is a behind the neck press with the bar. I start wide, ring fingers on the outer rings, and do a bunch of reps, then move in to pinkies on the rings, and then finally about one thumb's width from the smooth.

In addition to this, I use some PVC and bands to really stretch the internal rotators and shoulder complex mimicking the position needed to back squat.

Not a painless process, and it's been a long, drawn out process to lengthen the tissue, and I'm still not there yet.
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Old 12-18-2009, 06:56 PM   #33
Brandon Oto
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Shaf, do you feel this is an inevitable process secondary to aging and years of lifting? Or just something that a lot of folks see because they hit the squat and bench heavily without enough attention to mobility and muscle balance?
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Old 12-18-2009, 07:13 PM   #34
Steve Shafley
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Probably a bit of both, given the individual.

In my case I neglected the back squat and the shoulder ROM necessary to do it comfortably, yet benched heavily.
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Old 12-18-2009, 08:40 PM   #35
Garrett Smith
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Shaf, are you going to compete again, or do you simply prefer the low bar?

Now that I've finally built some traps (they're now okay, before they were pathetic) and I'm working on fixing my screwed up lower cervical curve, I'm going the other way, back to high bar. If I stick with high bar, I think I'll just do my PL comps that way (first one of 2010 is March).
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Old 12-28-2009, 01:33 PM   #36
Jamie J. Skibicki
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Gant,

HBBS and LBBS aren't acronyms, they are initializations.

Allen,

"Core" is neither.

As far as the squat, I like it as low as I can get it without stretching my shoulders too much. It ends up a little above LBBS, which if I recal correctly, is still above where PLers put it.

I never liked HBBS, digs in too much.
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Old 12-28-2009, 01:41 PM   #37
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Here's something odd.

I had been doing LBBS for a while now, as I have a long torso and I got a nasty acromion process rub from the bar when I used to HBBS sans Manta Ray.

So I decided to try HBBS the other day, haven't done them in years. I pretty handily did my "5" day from the 5/3/1 program based on my LBBS max number, with 7 reps in the last set.

Weird. I'm sticking with the high bar, shoulder-width stance from now on, even in the PL meets.
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