Speaking of low bar squats, I believe most people who just started contact training don't know much about it. Low bar squat, as the name implies, is that the bar position is lower than our usual high bar squat. When starting the bar, the barbell should be placed near the scapular ridge and stuck in the deltoid muscle. Many people are willing to try because the low bar squat can squat more heavily than the high bar squat. Here are some common mistakes in low bar squat and their solutions.

First of all, starting from the preparation posture, the first mistake is the placement position of the barbell bar on the back. When the program is placed in the right position, that is, under the scapula, the wrist will remain neutral with the correct grasping method. The front elbow and elbow are flush with the trunk. The common mistake in this step is that the trainer wraps his wrist around the barbell bar, keeps his wrist bent, and fixes the barbell bar with the lower part of his palm while his fingers are completely separated from the barbell bar. This will cause the elbow to be raised too high, which will cause the thoracic spine to bend when squatting, and at the same time, too loose grip will cause the barbell bar to roll over the neck. In this way, the trainer needs to stand straighter than the ideal low bar squat to compensate for the upward movement distance of the barbell bar.

In order to correct this mistake, the wrist must remain neutral and the elbow should be close to the torso. Trainers need to press elbows to their sides, and don't actively move elbows forward during squatting. Generally speaking, as long as you are not the main power generator, it is best to stay fixed during the whole movement. If the trainer's wrist can't remain neutral, it's best to keep stretching.

The second common mistake is prone to occur in the process of squatting. Many people have probably heard of the saying that squatting should sit on the back, and generally overemphasize this point. Hips take the initiative to sit back, and the calf is almost perpendicular to the thigh when squatting. You must have heard the saying: Knees crouch above toes. This statement has brought problems to many people. Another common mistake in squatting is that the back is too vertical. I wanted to practice low bar squats, but I used high bar squats.

In order to solve these problems, the trainer needs to move his knees forward or tilt his upper body at a larger angle. Problems in the process of squatting are often due to the distribution of the center of gravity on the feet. Ideally, after lifting the barbell, the center of gravity of our body should be kept in the middle of our feet, that is, the whole foot should not leave the ground, and it is best not to move. If your toes are tilted, for example, when squatting, bend your hips first and sit back greatly, you will find that your center of gravity has shifted to your heels. On the contrary, if your heel is off the ground, especially for beginners, you have no idea where your center of gravity is and will not pay attention to this problem. At this time, you can first move the center of gravity to the forefoot, then slowly move to the heel, and finally move to the center of the foot to slowly control the squat.

In addition, the same concept can also solve the problem of the center of gravity on both sides, helping those friends who need to open their knees so wide that the center of gravity is on the outside of their feet and on the inside of their feet. The ultimate goal is to achieve the balance of the center of gravity, and the calves, knees, back and buttocks are in the correct position.

The last question is that when squatting, many people always open their hips at the end of squatting and stand up immediately. The upper body is dominated by the chest. This does not apply the mechanical principle of low bar squat, which leads to the barbell falling too fast, and eventually leads to the inability to squat too heavy. If the hip advantage is exaggerated, it will lead to the loss of back angle.

When squatting on the low bar, the angle of the upper body can be relatively large, and when the lower body is driven, the angle can be maintained for a long time. Don't relax your back too early. If you find that your back is close to the level when you squat down to the bottom, it means that the stress on your hips is correct. If you find that your back is vertical at the bottom, it means there is something wrong with your movements.

These are some of the most common mistakes about the low bar squat. It is very necessary to practice low bar squat, hoping to help you find your own problems and solve them to the greatest extent.