I did my first squat set with the Olympic bar last night. How do you hold that thing on your sholders/neck. I seemed to have rubbed the nape of my neck funny with it :/.
I saw one bar at my gym that had a pad around the part of the bar where your neck would go. Should I use that bar instead? Maybe I'm doing something wrong.
It was hard enough for me to balance that bar--- with no weights. I couldn't even finish my second set- I only got to 12 reps instead of 15.
You don't want to use the pad, though. And it sounds as though you have the bar too high. You don't want it on your neck. As Lou says "rest the bar on the small shelf created by the muscles between your shoulder blades'.
Squat Rx #10 is specifically the one that answers your question about how to hold the bar on your back. It's worth posting here for everyone to view. This squat series is excellent and I hope everyone will view them.
You don't want to use the bar with the pad because that pad will encourage the bar to roll out of place.
I heard a good tip once - hold the bar closer to your head. This forces your shoulders back, giving you more fleshy areas to rest the bar on - anywhere from just below the nape of the neck to the tops of the shoulders is fine. Whatever is more comfortable.
Personally, I like the bruise the bar gives me. And when people ask, "Oh my gosh, what happened?" I just say, "You couldn't handle it if I told you. Don't worry about it."
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It was hard enough for me to balance that bar--- with no weights. I couldn't even finish my second set- I only got to 12 reps instead of 15.
This sounds weird, but I find it much easier to balance the bar if it has plates on it, even very small ones. The next time you do squats, add a plate on either side. You might find that you feel more balanced and can do more reps, even though it's technically heavier.
I get brusies too. My boyfriend totally freaks out about it on occassion. Other times he finds it's sexy.... Menz!
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I remember trying to squat years ago in high school, and I never did get the bar placement thing right. I was trying to put it right on top of the thoracic spine, at the base of the neck. It's no wonder I didn't really squat for awhile after that.
But yes, once you find that groove across the shoulders or traps (depending on low or high bar position) with the scapula pulled back, it'll just fit there without any real pain or discomfort.
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Olympic Bar question
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