LynneA’s gave me once again an idea for a strength training article. Her comments in reply to Front Squats vs. Back Squats:

“I have a steel plate in my neck. The bar rests below my fusion during Back Squats. On my muscles, not on the spine. Seems like it’s a lot of strain on that area.

Pushing down seems to be the issue. I’m considering Powerlifting Squats: low bar placement. It feels awkward, but then again: so did Front Squats at first!”

High Bar. Weightlifters put the bar high on their traps on Olympic Squats. Just below the neck. Putting the bar high increases the distance bar to hips. This has several implications:

• More torque on your lower back.
• More upright position compared to low bar.
• Easier to squat deep.
• Hips & quads evenly emphasized.
• Less maximal weight.
• Better transfer to Cleans & Snatches.
• Easier on your shoulders if you’re inflexible.

Low Bar. Low bar is used by Powerlifters & recommended by Mark Rippetoe in Starting Strength. The bar rests below the bone on top of your shoulder-blades. Low bar decreases the distance bar to hips. Consequences:

• Less torque on your lower back.
• More leaning forward.
• Harder to squat rock bottom.
• Posterior Chain emphasis. More hips, less quads.
• Greater maximal weights can be used.

Bar On Your Back Muscles. Whatever the bar placement you choose. Always let it rest on the muscles of your back. Never on your spine.

Placing the bar on your spine leads to injuries. If your arms go numb during squats, it can be a sign you’re not placing the bar correctly.

Persist. It takes time to find the correct spot for the bar to rest on. Practice. The more the better. You’ll find it.

Your upper-back hurts from bearing the weight? Don’t wrap a towel around the bar. Practice. Your upper-back will adapt. After a few weeks you’ll squat without discomfort.