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wizeguy · #1 (**permalink**) 09-14-2008, 04:15 PM

Today was the first time i tried to squat without a smith machine, and something doesn't feel right. The bar on the smith machine has a soft padding so ur neck doesn't hurt, but normal barbells don't. I tried squatting 95lbs cuz its my first time and I was sure I could do it, but I didn't know where exactly to place the bar! I guess I placed it a little below my neck, but it still hurt like hell!! Can any experienced squatter help me? I couldnt last more than 20 seconds with 95lbs on my neck, so am pretty sure I can handle any more weight...

Where EXACTLY do you place the barbell?? Please be as specific as possible

Ty in advance

abdcc · #2 (**permalink**) 09-14-2008, 09:37 PM

hey man. I cant really help you but im happy to know im not the only one who had that problem. I never tried to squat in a gym so i only tried at my house with a barbell like u did and it killed my neck too. Then when i tried to put it lower it hurted my shoulders. Any advice for us please?

wizeguy · #3 (**permalink**) 09-14-2008, 11:43 PM

yep, that sounds really familiar!

But if u can't squat, how did your vertical get so high?? am 6'1" & I can only touch the rim!

ryano3 · #4 (**permalink**) 09-15-2008, 06:17 AM

You don't know proper bar placement. The bar should never be placed on the neck, that puts way to much pressure on your spine. You have to make a platform for the bar using your back muscles. Pulling your elbows back(not too far) and squeezing your shoulder blades together achieves this.

Do not squat using a smith machine, use a power rack instead. The smith machine does the work for the synergists in the squat(assisting muscles). The foam tubing makes the bar un-balanced also, do not use it, it's not necessary once you learn proper technique.

Read these articles:
http://stronglifts.com/correct-bar-placement-on-squats/

I answered this same question today at EAT.

jaydubc2m · #5 (**permalink**) 09-15-2008, 05:53 PM

or you could try using a Manta Ray.

abdcc · #6 (**permalink**) 09-15-2008, 07:20 PM

Quote:

Originally Posted by wizeguy

yep, that sounds really familiar!

But if u can't squat, how did your vertical get so high?? am 6'1" & I can only touch the rim!

Haha. i dont really know. All i did is aa3 and i gained about 3-4 inches in 14 weeks. All the rest came from playing basketball for 3 years now.