squat grip?

[Fred]

i always squatted holding the bar as wide as i could as this was most comfortable and stable, but ive heard you should squat with a close grip?

could this be why ive hurt my upper back? im sure it has something to do with squats because it hurts the most when i do them lol... and now when i simulate the different grips it hurts in the wide grip and doesnt in the close one....

what do you think?

[Man of Steel]

Use close grip if you don't have any problems with it, keeps your back much tighter and it's easier to keep an arch.

[Black Knight]

Use close grip if you don't have any problems with it, keeps your back much tighter and it's easier to keep an arch.
Agreed. Keeping a tight position under the bar has improved my squat significantly.

[Brett]

... also helps make the bar steadier. :045:

[Rogue_zero]

I go wide

[Scourge]

Not done much squatting recently, but I tend to use a narrower grip.

I'd say the narrow grip helps keep your torso tighter, but I wonder if a wider grip doesn't let you keep yourself more upright in the hole, especially if you've got longer arms. Wider grip should also help your shoulders if you've got problems.

I expect both uses have their advantages and disadvantages and I definitely don't think you can say one is better than the other. A lot of strong guys use the wide grip, including our own RZ. The bloke who got me into lifting years ago also used a grip that was so wide that he used to catch his hands on the liftoffs on the cage when reracking the bar and he was squatting about 300kg @ 110kg. Also see if you can get some photos of Brent Mikesell - He has his hands almost up against the plates.

[GoldenArrow]

For me wide grip = rolling over in the upper back. I think there's a place for it if you have inflexible shoulders or whatever, but I think too many people do albatross impersonations just cause they've seen [insert big squatter who probably has good reason to go wide and the strength to get away with it] do it.

[Scourge]

[insert big squatter who probably has good reason to go wide and the strength to get away with it] do it.
Bah... It doesn't matter how strong you are - If you're hitting your tops weights, you can't afford to use an inferior technique.

I do wonder why people choose one over the other though. Shoulder flexibility may be one reason. That said, wide grip squatters seem to be the heavier guys - You don't see a lot of lightweight squatters doing 'the albatross impression'.

[Fred]

Thanks for the input.

In my case do you think I should try narrow grip squatting when I start again?

[BFT]

I often get shoulder cramps if I go too narrow. That said I don't use an olympic bar so im prob not going "wide".

[Robert]

The reason smaller guys favour close grip is becuase it fluffs the traps up more making the bar more stable. That is all.

[Scourge]

The reason smaller guys favour close grip is becuase it fluffs the traps up more making the bar more stable. That is all.
Traps, or posterior delts?

This is what I was thinking (post. delts) too. If that's right, then skinny guys shouldn't use the wide grip as they can't keep the bar fixed without rounding their upper back over. But for the heavy guys, what are the advantages of of going wide?

[Robert]

But for the heavy guys, what are the advantages of of going wide?
I presume it easier on the bi's and shoulders.

[Man of Steel]

I was told it was due to flexibility and upper body mass.

[Black Knight]

Perhaps we should define narrow?
When I set up to squat my ring finger is on the oly bar ring-does that make sense?

[Robert]

My squat grip is about as close to my shoudlers as my flexibility allows. So just a tad wider than clean grip width really.

[666]

Tried narrow grip as opposed to wide grip last night for the first time. The bar felt more stable on my back because my arms couldn't move as much (at all really) so the bar was locked on. Felt tighter and lordosis felt easier than normal, though it was only 120kg though, so that might change when I start lifting heavier again. Left elbow killed afterwards though - felt like I'd been in a keylock throughout! It was a bit hyper-extended my cos my grip was so close I think.

[the block]

i use a narrow grip for oly squat - a little bit outside shoulder width.

for wide squats i use a wider grip. i just tried it one day and felt more comfortable that way.

[Fred]

could this be why ive hurt my upper back? im sure it has something to do with squats because it hurts the most when i do them lol... and now when i simulate the different grips it hurts in the wide grip and doesnt in the close one....

ok, lots of input on my first bit, thanks, what about that ^^

anyone?

[the block]

a shot in the dark - you have a lot of nerves in that area maybe something to do with that.

[Fred]

well i have been wondering if its possibly a trapped nerve, as it doesnt feel so much like a torn muscle and it doesnt seem to be getting much better :017:

[Knighty]

Definately a narrow grip for me

I find that I can brace and keep my core solid so much easier

[uk machine]

now that i tink bout tit, lol i change my grip almost all the time, even during a set! need to address this!!! bug time. shit. tho i tend to go wider

[Scourge]

i change my grip almost all the time, even during a set! need to address this!!!
No shit. :021: