The Bar Positioning in all Three squats ?

“I have set the LORD always before me. Because he is at my right hand, I will not be shaken.”- Psalm 16:8

Stephanie Roberts hits her “PR” of 255lb.  

Run 400 meters
135 pound back squat, 30 reps
Run 400 meters
135 pound Front squat, 20 reps
Run 400 meters
135 pound Overhead squat 10 reps

Yesterdays “Top Five Performers”

How important is the bar position in the Back, Front, and Overhead squat. Ask the young man that was in the Olympics who had the misfourtune of blowing out his elbow while attempting a heavy snatch! 

“Elementry School” Back Squat- you want the bar to be posititioned below the trap and on top of the rear delt.  There is a perfect groove where the bar fits. It can be a little uncomfortable for firstimers since the bar sits right on top of the scapula.

“Middle School” Front Squat- If the bar is in front of the body, position of the bar becomes more important. You are working against gravity trying to maintain a perfect lumbar curve of the spine. A strong mid-line will come in handy. The bar is placed on the front of your body. Placed a top of the shoulders and held in place by your hands and your elbows up! This will help balance the bar as you ascend to the bottom of the Squat.

“Graduate School” Overhead Squat- This is the hardest lift of them all! Everything has to be in line in order it to work. The bar is placed overhead,  shoulders should be used as stabilizers. You should be able to see the ear in this position. The trunk has to be rigid and the hips need to able to perform the squat without being hindered by stiffness. Throughout the squat, the bar will stay in a stright line over the base of the foot!